Missouri Valley

College

Women’s Basketball
Summer Workout Book
 ARE YOU READY FOR YOUR NEXT SEASON?
Everyone needs a break and you've had yours. You've eaten perhaps more then you should have. Now that
you're done drinking all those soft drinks, eating cookies, cakes, and peanut M&M's, you've vowed this season to
be back with greater determination and die-hard enthusiasm, right? Are you ready for the season? It is time to get
back to serious training.

Maybe you did not achieve all you set out to do last year? Ask yourself, did you go all out? What about your
training, and diet? Did you go 100%? Are you going to workout all summer long?

We all have choices in life. You can either admit defeat and never compete again or pick yourself up, dust
yourself off, swallow your pride, and do it again. Watching basketball up close on the court I understand why
those players view playing basketball with playing the game of life. You get knocked down, get up and do it again,
but harder and better. To achieve and believe, whether your goals are orientated towards basketball or some
other sports related competition, your career or your personal life, nothing quite works like P.D.S.M. (persistence,
determination, self-belief, and motivation).

PERSISTENCE
Persistence is what separates the winner from the quitter. Being persistent will make you stronger then any iron
pumping exercise could. Stronger willed that is, or in my words 'stubborn.' If first you don't succeed… Try, try
again! That's what being persistent is all about. If it takes you three tries to win the Nationals then that's what it
takes. Have a little tenacity in your day-to-day actions.

DETERMINATION
Determination is the defining factor of being persistent. Resolve! What do I mean by that? Well, having
determination in your basketball goals only confirms a firm intention, or a firmness of purpose. You should have
resolve in your purpose to become a champion! If you break down the word determination you come up with
'determined' which means having ones mind made up. So, have a firm purpose of mind, and get into the gym with
determination to over come the workouts that you must endure.

SELF-BELIEF
No I don't mean be self centered or cocky. No, but, more of a belief that you can do certain things. A belief in one
self to accomplish goals, too accomplish the things you set out to do in life. Remember that there is always
someone bigger or better, but that doesn't mean you cannot believe in the person you are and your abilities.

MOTIVATION
You can still get everything done, and still not accomplish your goals. But, what did you learn? You just received a
tremendous amount of knowledge for the next competition. Defeat brings knowledge more so than victory. So,
outline your goals for the upcoming season, especially if you haven't done that yet. Write them down on a piece of
paper in ink. There are short-term goals and long-term goals. Short-term goals can be as little as a week, and up
to 3 months, unless you're like some people who look at short-term goals as one year at a time. Long-term goals
are usually 6 month and up to a year. Now, write down your goals that you want to accomplish.
 Monday 
Chest + Shoulders + Triceps 
Heavy to Light  Sets  Reps 
Incline Dumbbell Press  4 4,8,12,16 
Bench Press  4  4,8,12,16 
Dumbbell Flyes  3  10,10,10 
Super Sets 
Seated Barbell Press  3 12,12,12 
Front Dumbbell Raises  3  12,12,12 
Lateral Dumbbell Raises  3 12,12,12 
Triceps Dip                                        4  4,8,10,12 
Dumbbell Triceps Extension  3  10,10,10 
        
Tuesday 
Back + Biceps 
Super Sets  Sets  Reps 
Lat Pull Downs  4 8,8,10,12
Dumbbell Curls  4  8,8,10,12 
Dumbbell Rows  3  10,10,10 
Straight Leg Dead‐Lifts  3  10,10,12 
E‐Z Bar Curls  2  21,21 

Thursday 
Chest + Shoulders + Triceps 
Heavy to Light  Sets  Reps 
Decline Bench  4 4,8,10,12
Dumbbell Bench Press  4  4,8,10,12 
Incline Bench Press  4 4,8,10,12
Shoulder  Shrugs  2  15,15 
Triceps Rope Extension  3  10,10,10 
Super Sets   
Dumbbell Front Raise  3 10,10,10
Dumbbell Lateral Raise  3  10,10,10 
        
Friday 
Legs + Biceps 
Heavy to Light  Sets  Reps 
Squats  4  4,8,12,16 
Lunges  3  10 per side 
Leg Curls  3  8,8,12 
Calve Raises  4  12,12,12,12 
Super Sets 
E‐Z Bar Curls  3  10,10,10 
Dumbbell Hammer Curls  3  10,10,10 
 TRAINING SPLIT 

DAY    BODY PART  CARDIO ABS 

SUN    REST 

MON    CHSEST+SHOULDERS+TRICEPS  30 MIN  YES 

Box, Dots and
TUE    BACK+BICEPS  Ladder Drills  

WED    NONE  30 MIN  YES 

Box, Dots and
THURS    CHEST+SHOULDERS+TRICEPS  Ladder Drills  

FRI    LEGS+BICEPS  30 MIN   

SAT    NONE  30 MIN  YES 

Abdominal Workout 
ABS  SETS  REPS 

REVERSE – Reverse Crunch or Bicycle Maneuver  3  12-15

OBLIQUE –Side Cross or Crossover Crunches  3  Count of 20

DECLINE – Superman’s or Captain’s Chair  3  15 per side

FLOOR – Plank or Basic Crunch  3  12-15

   
 MONDAY
Chest + Shoulder + Triceps
______________________________________________________________

Heavy to Light Weights Set: 4 Reps: 4,8,12,16

Incline Bench Press – Barbell

Instructions: Lie on your back on a bench. Grab the bar with a wide oblique
overhand grip. Dismount it and place straight above your chest. Lower the bar
until it touches your chest. Push up again and fully extend your arms.

Comments and coaching tips: Keep your feet on the floor for balance.

Type of movement and name of joint: Elbow extension – Shoulder transverse

flexion

Main muscles used in exercise: m.Pectoralis major – m.Deltoideus anterior –

m.Tricep brachii

You should feel it: In your chest, shoulder and arms

______________________________________________________________________

Heavy to Light Weights Set: 4 Reps: 4,8,12,16

Bench Press – Barbell

Instructions: Lie in on your back on a bench. Grab the bar with a wide oblique
overhand grip. Dismount and place it straight above your chest. Lower the bar
down until it touches your chest. Push it up again and fully extend your arms.

Comments and coaching tips: Keep your feet on the floor for balance.

Type of movement and name of joint: Elbow extension – Shoulder transverse

flexion

Main muscles used in exercise: m.Pectoralis major – m.Deltoideus anterior –

m.Tricep brachii

You should feel it: In your chest, shoulder and arms

____________________________________________________________
____________________________________________________________

Regular Set: 3 Reps: 10,10,10

Fly – Dumbbells

Instructions : Lie on your back on a bench holding two dumbbells straight above
your chest with arms fixed slightly bent. Lower the weights to each side until you
feel the chest stretch to the fullest. Return to starting position.

Type of movement and name of joint: Shoulder transverse flexion

Main muscles used in exercise: m.Pectoralis major – m.Deltoid anterior

You should feel it: In your chest, shoulder, and arms.

____________________________________________________________
____________________________________________________________

Super Sets Set: 3 Reps: 12,12,12

Seated or standing Barbell Press

Instructions: Hold one dumbbell in each hand at shoulder height using a

pronated grip, with the elbows pointed downward and to the sides. In this ready
position, inhale. Exhale as you drive both dumbbells overhead until the elbows
are fully extended. Keep the head upright and in a neutral position. At no time
should you bend it forward. Slowly lower the dumbbells to the starting position
while inhaling.

Type of movement and name of joint: Shoulder transverse flexion

Main muscles used in exercise: m.Pectoralis major – m.Deltoid anterior

You should feel it: In your chest, shoulder, and arms

____________________________________________________________

Super Sets Set: 3 Reps: 12,12,12

Front Raise – Barbell

Instructions: Stand with knees slightly bent, back straight and arms slightly bent
in front of you. Raise the arms forward until they are just past parallel to the floor.

Comments and coaching tips: Keep elbows bent at the same angle (10-30°)
throughout the whole exercise.

Type of movement and name of joint: Shoulder flexion

Main muscles used in exercise: m. Deltoideus

You should feel it: In your shoulders

________________________________________________________________
____________________________________________________________

Super Sets Set: 3 Reps: 12,12,12

Lateral Raise – Dumbbells

Instructions: Stand with knees slightly bent, back straight and arms slightly bent
in front of you. Raise the arms until they are just past parallel to the floor.

Comments and coaching tips: Keep elbows bent at the same angle (10-30°)
throughout the whole exercise.

Type of movement and name of joint: Abduction in shoulder

Main muscles used in exercise: M. Deltoideus

Modification of exercise: One arm at the time

You should feel it: In your shoulders

____________________________________________________________
________________________________________________________________

Regular Weights Set: 4 Reps: 4,8,10,12

Triceps Dip

Instructions: Place your hands on the edge of a gym bench or chair. Keep your
arms close to your body with your knuckles pointing straight ahead. Bend your
knees so your thighs and lower legs form slightly more than a 90-degree angle.
Bend your elbows and slowly lower your body. Straighten the elbows to raise the
body up. Strengthens and firms the back of the arm.

Equipment
Gym bench or chair.
________________________________________________________________

Regular Weights Set: 3 Reps: 10,10,10

Dumbbell Triceps Extension

Instruction: Position yourself on a flat bench with you head at the end of the
bench. While holding the end of a dumbbell with both hands, lift the weight
straight up above the head. As you lower the weight behind the head, keep your
upper arms still and elbows close to the ears. Inhale as you lower the weight and
focus on using the triceps to lower the weight. Exhale as you lift the weights to
starting position by following the same pattern.

Comments and coaching tips: Keep elbows bent at the same angle (10-30°)
throughout the whole exercise.

Type of movement and name of joint: Abduction in shoulder

Main muscles used in exercise: Tricep

Modification of exercise: Standing up or lying down.

You should feel it: In your Triceps

________________________________________________________________
 TUESDAY
Back + Biceps
Super Sets Set: 4 Reps: 8,8,10,12

Lat Pull Downs

Instruction: Pull the cable bar down to your upper chest. You may need to lean
back slightly as you pull down so the bar does not hit your head or face. Once
you have touched the cable bar to your upper chest, extend your arms and
shoulders completely returning to the start position.

Main muscles used in exercise: Lats, biceps, shoulders

Modification of exercise: This exercise can also be performed with an

underhand grip

You should feel it: Back

____________________________________________________________
Super Sets Set: 4 Reps: 8,8,10,12

Dumbbell curls

Instruction: Stand or sit upright and with your feet roughly shoulder-width apart,
hold dumbbells with your palms facing away from your body and elbows tucked
into your sides. Keeping your elbows tucked at your sides at all times, use your
biceps to curl the dumbbells upward as high as you can. You can curl with both
arms at the same time or alternate arms.

Comments and coaching tips: Keep elbows tucked to your side throughout the
whole exercise.

Main muscles used in exercise: Biceps

Modification of exercise: can be done sitting or standing and using both arms
or alternating arms.

You should feel it: In your Biceps

Regular Weights Set: 3 Reps: 10,10,10

Dumbbell Rows

Instructions: Stand partly over a bench, with your body weight resting on your
bent left leg and left hand, both of which should be on the center of the padded
portion of the bench. With your right foot firmly on the floor, hold a dumbbell in
your right hand. Keep your back straight; your eyes should be facing the ground.
Extend your right arm down toward the ground, elbow unlocked. Pull the weight
up and in toward your torso. Raise it as high as you can, bringing it in to your
lower-chest muscles. Your right elbow should be pointing up toward the ceiling
as you lift.

Comments and coaching tips: Make sure your body stays level with the bench.

Main muscles used in exercise: Lats / back

____________________________________________________________
____________________________________________________________

Regular Weights Set: 3 Reps: 10,10,10

Straight Leg Dead- Lifts

Instructions: Feet shoulder width, knees straight, back straight. Holding barbell,
and bend towards floor like you’re going to touch your toes. Keeping your back
straight, weight in heels, and stick butt back. Hold for a couple of seconds and
slowly raise up using hamstrings to do the work.

Comments and coaching tips: Keep your feet on the floor for balance.

Main muscles used in exercise: Hamstrings

You should feel it: You should feel in the back of the legs. You may also do
only on leg at a time if you would like to. Helps work on your balance!

____________________________________________________________
____________________________________________________________

Regular Weights Set: 2 Reps: 21, 21

E-Z Bar Curls

Instructions: Grasp bar with a shoulder width under hand grip. With elbows to
side, raise bar until forearms are vertical. Lower until arms are fully extended.
Repeat. When elbows are fully flexed, elbows may travel forward slightly allowing
forearms to be no more than vertical to allow for a relative release of tension in
muscles between repetitions.

Comments and coaching tips: Keep your elbows down on the pad for
leverage.

Main muscles used in exercise: Biceps Brachii

You should feel it: in your Biceps.

 THURSDAY
Chest + Shoulder + Triceps
____________________________________________________________

Heavy to Light Weights Set: 4 Reps: 4,8,12,16

Decline Bench Press – Barbell

Instructions: Lie on a decline bench, hold barbell about 6" wider than shoulder
width. Lower bar to about 3" below nipples. Raise bar all the way up while
keeping your elbows out and your chest high. Lower weight with complete
control. Keep your head on the bench and do not arch your back.

Comments and coaching tips: Can also be done with a close or wide grip, or
with DUMBBELLS.

Main muscles used in exercise: Chest

You should feel it: in your Chest, Triceps, and Shoulders

____________________________________________________________

Heavy to Light Weights Set: 4 Reps: 4,8,12,16

Bench Press – Barbell

Instructions: Lie in on your back on a bench. Grab the bar with a wide oblique
overhand grip. Dismount and place it straight above your chest. Lower the bar
down until it touches your chest. Push it up again and fully extend your arms.

Comments and coaching tips: Keep your feet on the floor for balance.

Type of movement and name of joint: Elbow extension – Shoulder transverse

flexion

Main muscles used in exercise: m.Pectoralis major – m.Deltoideus anterior –

m.Tricep brachii

You should feel it: In your chest, shoulder and arms

____________________________________________________________
____________________________________________________________

Heavy to Light Weights Set: 4 Reps: 4,8,12,16

Incline Bench Press – Barbell

Instructions: Lie on your back on a bench. Grab the bar with a wide oblique
overhand grip. Dismount it and place straight above your chest. Lower the bar
until it touches your chest. Push up again and fully extend your arms.

Comments and coaching tips: Keep your feet on the floor for balance.

Type of movement and name of joint: Elbow extension – Shoulder transverse

flexion

Main muscles used in exercise: m.Pectoralis major – m.Deltoideus anterior –

m.Tricep brachii

You should feel it: In your chest, shoulder and arms

____________________________________________________________

Regular Set: 2 Reps: 15,15

Shoulder Shrugs

Instructions: Stand upright holding a barbell in both hands, palms facing your
body in a narrow grip, hands a few inches from the center of the barbell. Extend
your arms down in front of you, holding the barbell at upper-thigh level. Your
shoulders are slightly drooped forward, but your back is erect with a slight
forward lean in the lower back.

Comments and coaching tips: Keep your feet shoulder with apart.

Main muscles used in exercise: trapezius and other muscles in the shoulders

You should feel it: shoulders

____________________________________________________________

Regular Set: 3 Reps: 10,10,10

Triceps Rope Extension

Instructions: By using the rope, as opposed to a straight or V-bar, you can

extend outward at the bottom of the movement and recruit muscle fibers that are
not normally used in other triceps exercises. Rope press-downs are also a great
finishing exercise, since you can use low weight and still get that deep burn by
flaring out toward the bottom.

Type of movement and name of joint: elbow flexion

Main muscles used in exercise: Triceps

You should feel it: In your triceps.

________________________________________________________________

Super Sets Set: 3 Reps: 12,12,12

Front Raise – Barbell

Instructions: Stand with knees slightly bent, back straight and arms slightly bent
in front of you. Raise the arms forward until they are just past parallel to the floor.

Comments and coaching tips: Keep elbows bent at the same angle (10-30°)
throughout the whole exercise.

Type of movement and name of joint: Shoulder flexion

Main muscles used in exercise: m. Deltoideus

You should feel it: In your shoulders

________________________________________________________________

Super Sets Set: 3 Reps: 10,10,10

Lateral Raise – Dumbbells

Instructions: Stand with knees slightly bent, back straight and arms slightly bent
in front of you. Raise the arms until they are just past parallel to the floor.

Comments and coaching tips: Keep elbows bent at the same angle (10-30°)
throughout the whole exercise.

Type of movement and name of joint: Abduction in shoulder

Main muscles used in exercise: M. Deltoideus

Modification of exercise: One arm at the time

You should feel it: In your shoulders

________________________________________________________________
 FRIDAY
Legs + Biceps
________________________________________________________________

Heavy to Light Weights Set: 4 Reps: 4,8,12,16

45 Degree Squat – Barbell

Instructions: Place the bar on your shoulders and grab it on each side, then lift
and take a step back away from the rack. Lower the weight until your hips and
knees are flexed 90°. Then extend back to starting position.

Comments and coaching tips: Keep your back straight and head high. Don´t let
your knees fall forward too much, it might cause too much stress on the knees.

Type of movement and name of joint: Hip extension – Knee extension

Main muscles used in exercise: m.Gluteus max.

Modification of exercise: Place barbell on your shoulders in front of your head

You should feel it: In your glutes and thighs

____________________________________________________________
________________________________________________________________

Regular Set: 3 Reps: 10 per side

Forward Lunge – Dumbbells

Instructions: Hold weight on each side, stand straight, step forward and let your
rear knee almost touch the floor. Then push back and return to the starting
position.

Comments and coaching tips: Don´t let your front knee fall in front of your
toes, that puts unhealthy stress on the knee.

Type of movement and name of joint: Knee and hip extension

Main muscles used in exercise: m.Gluteus max. – Quadriceps – Hamstrings

You should feel it: In your thighs and glutes

________________________________________________________________
________________________________________________________________

Regular Set: 3 Reps: 8,8,12

1 Leg Curl

Instructions: Sit with back straight and place the rear side of your lower leg on
the pads and start with your leg straight. Then curl one leg as much as you can
and hold the position for a split second. Return to starting position.

Comments and coaching tips: Work the eccentric contraction by lowering the
weight slowly.

Type of movement and name of joint: Knee flexion

Main muscles used in exercise: Hamstrings

Modification of exercise: Use one leg.

You should feel it: In your back thighs

 Missouri Valley College
Women’s Basketball
Individual Player/Position Workouts

You are a basketball player in an elite basketball program. You have been
selected to play in this program because you are a good player, i.e., you are more
accomplished than most of the players. It is important for you to understand that in
order for you to remain at the top, you must continue to improve. The girls that you will
be facing are working hard to be a better player than you. If you are not improving,
they are gaining on you.

You each have a great deal of room to improve your game. You cannot get
by on being the biggest, fastest, or strongest. You must work on the skills necessary to
play at the highest level. Be a starter on the Varsity could be your motivation this
summer or you objective to working hard. To accomplish that, you need to practice
the skills that will make you better. We will work on those same skills in practice in the
fall, but we want to see that you have grown over the summer. Since you have the
summer off and will not be here at school, we expect you to spend time on your own
or with a friend/ parent/ sibling to improve.

The following is a series of work-outs that you will do each week. We expect at
least a minimum commitment of 20 minutes per day, four times a week. We hope that
you can do more. Many of you will have summer jobs and will not have the time to do
long basketball work-outs. Select the work-out best suited to your position. You may
select a different workout each day or each week. Do either the #1 work-out or the
#2 workout. Each week you may do 2 #1’s and 2 #2 work-outs, or just 4 #1’s or 4 #2’s.
In other words, you may do any combination of workouts that fit your schedule.
Remember: at least 4 per week. You will each need 2 balls for each of your individual
workouts. Make these workouts count, GO HARD!!
 Guard Workouts
Workout #1

1. Stationary Ball handling: figure 8’s dribbling (both hands & each hand separately); side to side
(both hands & single handed); front to back (with each hand); side to side behind the back;
between the legs; behind the back to between the legs. 2 ball drills: alternate; crossovers;
crossover & between legs; crossover & behind back. * Each drill should be done for 1 minute as
fast as you can while maintaining control.
2. Passing Drills: use a left hand dribble (4-5 dribbles at full speed) to a jump stop and throw a left
handed bounce pass to a target. Do 20 times. Do the same, but throw a left handed chest pass
to the target (20 times). Repeat the drill using the right hand.
3. Flip Drill: from the 3 spots (both blocks & right in front of the rim) using only your shooting hand &
good shot form make 20 swishes from each spot. * Step back 2 steps and repeat the drill.
4. 5 Spot Shooting Drill: all shots off the pass (no dribbling). Step into your pass (concentrate on
your footwork- right handed shooters go: left/right into your shot & left handed shooters go
right/left into your shot) catch & release. Shoot 5 shots from each of the 5 spots (baseline, wing
& top – both sides). Step back 2 steps and repeat the drill.
5. Jumpers off screens: Have a partner or pass to yourself. Cut like you are coming off a screen,
step into the pass (inside foot pivot), catch and shoot the jumper. You will cut from elbow to
elbow. Shoot 10 shots from each elbow. Repeat the drill cutting from wing to baseline. Then
repeat on the other side of the court.
6. Free throws: Shoot 10 at a time. Then do 10 pushups or 10 squat jumps (alternate each time).
Shoot 10 more. Keep this going, alternating pushups & jumps until you have shot 50 Free throws.

Workout #2

1. Ball handling Drills: Dribbling on the move. These drills should be done as fast as you can
maintaining control. Crossovers; between the legs; fake crossovers; spins; fake spins; behind the
back; and combos (2 moves back to back ex…behind back immediately to between the legs).
* Each move should be done for 1 min. 2 ball Drills: Use 2 balls, go as fast as you can while
maintaining control. Alternate; zig-zag (don’t switch hands) crossovers; crossover/between legs;
crossover/behind back.
2. Passing Drills – Use a partner or a wall. 20 chest passes as fast as you can. Step back 3 steps &
repeat the drill. Dribble passing drills: Use a right handed dribble (4-5 at full speed) throw a right
handed bounce & hit your target. Do 10 times. Repeat drill but throw a right handed chest pass.
Repeat drill but throw a right handed behind the back pass. Repeat the above using the left
hand.
3. Flip Drill – Same as workout #1
4. Square & Rip Drill: Start at the wing, V-cut & receive pass. Front pivot (inside foot pivot foot) to
square up, rip the ball through LOW! Do 10 on each side of basket. Repeat the drill using a
reverse pivot (outside foot pivot foot) to square up.
5. 5 Spot Shooting Drill – All shots are done off the V-cut(square up) & dribble(2 -3 dribbles & pull-up
jumpers or layups) Shoot 10 shots from each of the 5 spots(2 jumpers & 1 lay-up each direction).
Pay attention to your footwork & pivot foot. Do the drill twice, once using a front pivot & once
using a reverse pivot.
6. Ball handling & Shooting Combo Drill: Start at ½ court, dribble at full speed toward an elbow. Use
a dribble move(crossovers, spins etc..) and take a jumper at the elbow. Go hard for 2 minutes.
Repeat the drill from each of the wings(start at the sideline)
7. Free throw: Same drill as in workout #1.
 Post Workouts

Workout #1

1. Stationary Ball handling: figure 8’s dribbling (both hands & each hand separately); side to side(both
hands & single handed); front to back(with each hand); side to side behind the back; between
the legs; behind the back to between the legs. 2 ball drills: alternate; crossovers; crossover &
between legs; crossover & behind back. * each drill should be done for 1 minute as fast as you can
while maintaining control.
2. Mikan Drill: Regular mikans, Reverse mikans, and widened out mikans. Do each for 1 minute at
game speed.
3. Tap Drill: Jump and tap the ball against the backboard for 30 seconds. First 30 seconds use both
hands, next 30 seconds use your left hand, and last 30 seconds use your right hand. End each 30
second period with a tapped in basket. Repeat this drill a second time.

4. Low Post moves: Make 10 of each of the following moves

1. Drop step using the dribble- 10 makes baseline, 10 middle.
2. Drop step without using dribble- 10 makes baseline, 10 middle
3. Turn around jumper- 10 makes baseline, 10 middle
4. Up and Under- 10 makes baseline, 10 middle
5. Free throws: Shoot 10 then do 10 pushups or squat jumps (alternate each time). Shoot 10
more. Keep this up until you have shot 50 free throws.
6. Backboard Touches (Wall Touches): Jump as high as you can touching the backboard or net with
both hands for 30 seconds. Do this drill twice.

Workout #2

1. Ball handling Drills – Dribbling on the move. These drills should be done as fast as you can
maintaining control. Crossovers; between the legs; fake crossovers; spins; fake spins; behind the
back and combos (two moves back to back ex…behind back immediately between legs). *Each
move should be done for 1 minute. 2 ball Drills: Use 2 balls, go as fast as you can maintaining
control. Alternate; zig-zag(don’t switch hands); crossovers; crossover/ between legs;
crossover/behind back.
2. Block to Block Drill: Place a ball on each block. (You need a rebounder for this one) move
from block to block picking up the ball and making a layup. Do this as fast as you can for 1 minute.
Do this drill twice.
3. X out Drill: Layups from the elbows. Do this as fast as you can. Drive from the elbow and
make a layup, dribble out to the other elbow and do the same. Keep this going for 1 minute.
Do this as fast as you can. Do this drill twice.
4. High Post Shots
1. Elbow Jumpers - 10 makes from Right; 10 from Left
2. Fake the Jumper Drive - 10 makes from Right; 10 from Left
3. Fake Drive, Step Back Shot - 10 makes from Right; 10 from Left
5. Freethrows: Same as Post Workout #1
6. Backboard Touches – Same as Post Workout #1
 Body Only
Exercises
Here are some exercises you can do if you
don’t have access to weights. Make sure to mix
and match with the next couple of pages.
Alternate Leg Bound

Exercise Data
Type: Bounds And Skips
Equipment: Body Only

1. 2. 3.

Instructions
Intro: This drill is the prime exercise in specifically developing explosive leg and hip power. Alternating the legs
works the flexor and extensor muscles of the thighs and hips, a drill that enhances, running, sprinting, and
jumping actions.

Start: Assume a comfortable stance with one foot slightly ahead of the other as to initiate a step; arms should be
relaxed and at the sides. Variations to a stationary are walking or running starts, which assist the efficiency of the
performance. Other variations include alternating the landings (e.g., RRL, LLR, RRLL) to emphasize the
acceleration-reacceleration of the stride mechanics.

Finish: Begin by pushing off with the back leg, driving the knee forward and upward to gain as much height and
distance as possible before landing. Repeat the sequence (driving with the other leg) upon landing. Keep the
ankle locked in dorsiflexion and the heel up under the hips to reduce the ground-contact time and promote
efficient hip projection upon subseque3nt takeoff. Either block with the arms in a countralateral motion, as with
normal running, or execute a double-arm swing.
Alternate Leg Diagonal Bound

Exercise Data
Type: Bounds And Skips
Equipment: Body Only

1. 2. 3.

Instructions
Intro: A variation of the normal bounding pattern with specific aid in power cutting maneuvers (lateral change of
direction by planting the outside foot) offers the ability to gain distance at angles as well as forward.

Start: Begin in the same position as normal bounding.

Finish: Perform this drill in the same manner as the alternate leg bound, but increase the distance from side to
side as well as forward upon landings.

Double Scissors Jump

Exercise Data
Type: Jump Drills
Equipment: Body Only

Instructions
Intro: A variation of the scissors jump for the more advanced athlete is the double scissors jump. This drill is
excellent for working the flexion and extension muscles that involve the hips, legs and torso.

Start: The position is the same as for split and scissors jumps.

Finish: In the double scissors jump, once you reach the apex of the jump, attempt a complete cycle of the legs,
front to back, back to front, and vice versa while in the air, landing with the legs in their original position. The
jumper must remember to keep excellent shoulders-above-hips posture. Perform this double-switch movement
about the hips, involving total-leg movements and not merely switching lower legs or feet. therefore, perform this
exercise in the single-response mode only.
Double-Leg Butt Kick

Exercise Data
Type: Jump Drills
Equipment: Body Only

1. 2. 3.

Instructions
Intro: Athletes use this drill as the first of many movements that practice the transfer of force. In other words, you
apply more forces by following extension with flexion during flight, using the simple act of flexing the knee joint to
allow upward lift with the lower leg.

Start: Take an upright stance with the knees slightly bent, chest out, and shoulders back.

Finish: Using a quick countermovement jump, extend the hips for vertical height and, upon full extension, tuck
the toes up and pull the heels upward and slightly backward into the buttocks. The knees will have a minimal rise
upward and forward but not in a tuck manner. Maintain posture and upright position by blocking with the arms.
Extended Skipping

Knee-Tuck Jump

Exercise Data
Type: Jump Drills
Equipment: Body Only

1. 2. 3.

Instructions
Intro: Do the knee-tuck jump on a resilient, flat surface such as grass or a gymnastic floor mat. Perform this drill
in the usual progression of single response (SR), multiple response (MR) with pause, and finally the main MR
method.

Start: Assume a comfortable upright stance, placing the hands palms down at chest height. Do this in the early
stages to assure good takeoff and landing posture and to give the knees a target. Once a good posture is regular,
use the customary blocking method.

Finish: Begin by rapidly dipping down to about the quarter-squat level and immediately explode upward. Drive
the knees high toward the chest and attempt to touch them to the palms of the hands, Upon landing, repeat the
sequence, each time deriving the knees upward and tucking the feet under the body. Perform multiple responses
at a rapid rate with minimal ground contact.
Pogo

Exercise Data
Type: Jump Drills
Equipment: Body Only

1. 2. 3.

Instructions
Intro: This is the beginning exercise in teaching and learning jumps. The posture and the landing and takeoff
positions for vertical hip projections begin with these simple lower leg exercises.

Start: Take an upright stance with knees slightly bent, chest out, and shoulders back.

Finish: Begin by emphasizing a vertical takeoff, projecting the hips upward for height, using only the lower portion
of the legs. Use the arms and shoulders in an upward blocking fashion. Emphasize slight flexion and extension of
the knee and more flexion of the ankle and foot. Upon takeoff, the ankle must lock the foot into toes up position
(dorsiflexion), maintaining this locked position throughout to ensure sturdy contacts and quick, elastic takeoffs.
Split Jump

Exercise Data
Type: Jump Drills
Equipment: Body Only

1. 2. 3.

Instructions
Intro: Perform split jumps on a flat surface. They are especially good for developing striding power for running
and cross-country skiing; they are also specific to the split portion of the jerk.

Start: Assume a stance with one leg extended forward with the knee over the middle point of the foot and the
other leg back with the knee bent and underneath the plumb line of the hips and shoulders.

Finish: Jump as high and straight up as possible. Block with the arms to gain additional lift. Upon landing, retain
the spread-legged position, bending the knees to absorb the shock. It is important to keep the shoulders back and
in line with the hips to maintain proper stability. Continue the motion for the required repetitions, then switch legs
and perform them again with the opposite leg forward.
 Scissors Jump

Exercise Data
Type: Jump Drills
Equipment: Body Only

1. 2. 3. 4. 5.

Instructions
Intro: As in the split jump, this exercise works the muscles of the lower body and torso. It is similar to the split
jump except that you also emphasize leg speed; therefore, it is especially good for runners and jumpers.

Start: The beginning stance of the scissors jump is the same as that of the split jump.

Finish: The initial movement of the scissors jump is identical to that of the split jump. However, at the apex of the
jump, reverse the position of the lefts, that is, front to back and back to front. Switching the legs occurs in midair,
and you must do it quickly before landing. Upon landing in a MR mode, repeat the jump, again reversing the
position of the legs. Emphasize attaining maximal vertical height and leg speed in this exercise.
Rocket Jump

Exercise Data
Type: Jump Drills
Equipment: Body Only

1. 2. 3.

Instructions
Intro: Perform this exercise on a flat, semiresilient surface. It is a basic drill for developing power throughout the
entire torso and applies to many sports. The primary emphasis is to attain maximum height and vertical reach with
every effort.

Start: Assume a relaxed, upright stance with feet about shoulder-width apart. Slightly flex the arms and hold them
close to the body.

Finish: Begin by flexing downward to a half-squat position; immediately check this downward movement and
explode from this takeoff position upward as high as possible, extending the whole body vertically. As the body
descends, flex the joints so the body is again poised in takeoff position upon landing. Repeat this flexion to full
height extension with minimal movement away from the vertical plane.
Squat Jump

Exercise Data
Type: Jump Drills
Equipment: Body Only

1. 2. 3.

Instructions
Intro: This exercise is performed on a flat, semi resilient surface. It is a basic drill for developing power in the legs
and hips and applies to many sports. The primary emphasis is to attain maximum height with every effort.

Start: Assume a relaxed, upright stance with feet about shoulder width apart. Interlock the finders and place the
palms against the back of the head. This will assure proper posture for takeoff and landing in the beginning
stages of progressive development. Later, as good posture is regularly evident, you can use blocking with the
arms and shoulders.

Finish: Begin by flexing the downward to a half squat position; immediately check this downward movement and
explode upward as high as possible, extending the hips, knees, and ankles to maximum length as quickly as you
can. Initially, freeze the landing, check for quality; then you can reset and begin another rep. Progress from the
single response to a multiple with a pause sequence or reps, then finally to multiple responses, initiating the
jumping phase just before reaching the semisquat position. Work for max height with each jump.
Star Jump

Exercise Data
Type: Jump Drills
Equipment: Body Only

1. 2. 3.

Instructions
Intro: This is a basic drill for developing power throughout the torso and applies to many sports. The primary
emphasis is to attain maximum height and attain reach and outward extension with every effort. This is a good
beginning drill for work on the coordinated movements involving hang time.

Start: Assume a relaxed, upright stance with feet about shoulder-width apart. Slightly flex the arms and hold them
close to the body.

Finish: Begin this movement exactly as the previous exercise; immediately check this downward movement and
explode from this takeoff position upward as high as possible, extending the whole body vertically. The difference
is that you extend the limbs in all four directions away from the body. As the body descends, flex the joints back
inward, positioning the body again in takeoff position upon landing.
 Stairs
Exercises
 Alternate Leg Stair Bound

Exercise Data
Type: Bounds And Skips
Equipment: Stairs

Instructions
Intro: Next in the progression of horizontal hip projection is alternate leg landing of decreased impact using
incline surfaces such as hills or enclosed stairs.

Start: Assume a stance similar to that of beginning to sprint.

Finish: Begin by running up the steps, with maximum extension of the support leg and maximum knee drive of
the swing leg, forward and into the stairs. Maintain toes-up, heels-up posture for quick takeoffs and
explosiveness, while refraining from overstriding and lengthy time on each step.

Double-Leg Incline And Stair Bound

Exercise Data
Type: Bounds And Skips
Equipment: Stairs

Instructions
Intro: Perform this drill on closed stairs, stadium steps, or a sloped hill. By working up the incline we reduce the
impact of landing forces and place greater emphasis on extension and takeoff forces.

Start: Assume a relaxed, semisquat stance on the front portion of the step. Relax the arms and hold them slightly
behind the body in preparation for blocking.

Finish: A progression exists, as for many other exercises. Perform the single-response mode on stairs or a hill.
Do a countermovement jump into full extension and explosion forward and upward into the incline, followed by
flexion into proper, full-foot postural landings, resetting between each repetition. It is best to perform multiple-
response bounds on steps. From the ready position, drop back onto the previous step to initiate movement. The
drop should maintain a posture that allows hip projection upward and forward. With as rapid a takeoff as possible,
bound up as many steps as good landing technique will allow, ready to drop and take off again.
Lateral Stair Bound

Exercise Data
Type: Bounds And Skips
Equipment: Stairs

Instructions
Intro: This is the progressive combination of a multiple-response version of the lateral bound on the decreased
landing impact of elevated surfaces. Like the single-leg stair bound, this exercise uses the dropping back of one
step and explosive sideways bounding action up several more.

Start: Begin in a semisquat stance with shoulders perpendicular to the stairs and the weight on the upstairs leg.

Finish: In the same manner as the other stair bound exercises, keep the weight shifted into the steps, drop back
one step with the downside leg, and, with immediate extension of that leg and knee, drive off the upside leg,
quickly bound upward and inward tow or three steps. continue this drop one, bound two or the up for 8 to 12
repetitions; then repeat facing the opposite direction.

Single-Leg Stair Bound

Exercise Data
Type: Bounds And Skips
Equipment: Stairs

Instructions
Intro: The single-leg stair bound uses the decreased impact of the landing on an elevated surface while attending
to the mechanics needed for optimal execution. A set of closed stairs, those having facing panels (stadium steps,
etc., not bleachers), are necessary to ensure that the lead foot avoids catching underneath.

Start: Balance on one leg on the second step up, with the opposite leg poised slightly behind you and above the
step adjacently below.

Finish: Come off the top leg, drop down to the step below and onto the opposite leg. When the back food
contacts the lower step, immediately explode and push off, simultaneously driving the original lead knee upward
and onto a step or two above the original starting step. This right leg, drop to left, bound up onto right, galloping
sequence continues for allotted repetitions. Then repeat by switching the lead and push-off legs (left, drop to right,
bound to left, etc.) to complete a whole set.
Box Exercises
Box Bound

Exercise Data
Type: Bounds And Skips
Equipment: Box

1. 2. 3. 4.

Instructions
Intro: By using boxes as with the previous drill, we can place more resistive overloads on the specific sprinting
and jumping musculature. Because this exercise is of shock mode, use it at the advanced stages of training with
highly competent athletes of high-training maturity. This explains why it is last in this segment's continuum of
exercises.

Start: Assume the same stance as the alternate leg bound, two or three steps in front of a series of boxes spaced
according to the participant's abilities as well as technique considerations.

Finish: The execution is the same as for the alternate leg bound except that you make every other step from a
box. Emphasize landing and foot placement that maintain an erect torso and allow immediate forward hip
projection. Eliminate landing positions that foster overstriding or pulling the hips over and off the box.
Box Jump (Multiple Response)

Exercise Data
Type: Jump Drills
Equipment: Box

1. 2. 3. 4.

Instructions
Intro: For this exercise you will need boxes, benches or a sturdy, elevated platform between 12 to 24 inches high.

Start: Assume a relaxed stance facing the box or platform approximately an arm's length away. Arms should be
down at the sides and legs slightly bent.

Finish: Using the arms to aid in the initial burst, jump upward and forward, landing with feet simultaneously on top
of the box or platform. Immediately drop or jump back down to the original starting place; then repeat the
sequence. You can perform a variation of these responsive movements by alternating the directions of jumping
and dropping onto and off the platform. Remember to block with the arms and shoulders and concentrate on
minimizing contact times without the expense of good hip projection.
Box Jump (Single Response)

Exercise Data
Type: Jump Drills
Equipment: Box

1. 2. 3.

Instructions
Intro: The main use of a box in this capacity is to lessen the forces of impact upon landing, aid in executing good
landing mechanics, and provide a target for vertical jump hip projection.

Start: The progression for optimal box jumping relies on an assortment of starting positions approximately an
arm's length away from the landing platform. The progression is as follows: 1: Static squat - take a semisquat
stance, with fee positioned hip width and arms back in readiness to thrust forward. 2: countermovement jump -
use an upright stance with the same foot position, a quick flexion into semisquat, and subsequent explosive
takeoff. 2: step - leave one foot in the previous position under the hip, while placing the other foot behind. Bend
the knees and shift the weight to the forward foot to avoid any rockerstep action. In pushing off, the back foot
created momentum for the subsequent takeoff upon placement back to its original position. 4: lateral step bound -
positioned approx. one and one half steps directly to the side of the normal takeoff position, push off with the
outside foot and lead with the inside leg into a lateral move to a two-foot takeoff from the original takeoff point.
Box Skip

Exercise Data
Type: Bounds And Skips
Equipment: Box

1. 2. 3. 4.

Instructions
Intro: You need two to four boxes in heights of 8 to 24 inches for this exercise. This is an advanced shock-
method drill for elite practitioners involved in jumping events such as track and field, basketball, and volleyball.

Start: Place the boxes in any order of height about 6 to 10 feet apart. Facing the first box from about two steps
away, assume and upright stance with one leg slightly behind the other. Arms should be relaxed at the sides.

Finish: Drive off the back leg, attempting to gain as much height with the hips as possible. Block with the arms
and drive the knee upward to assist in the explosive extension of the push-off leg. Immediately upon landing on
the box, drive the other leg forward and upward, gaining maximum height and distance. Use momentum from this
action to leap from the first box. Make the ground landing between the first and second boxes with the same leg
as the landing on the first box; then step to the next box, thus the skip. This skip action sequence continues over
the remaining boxes. Concentrate on push-off and knee rive with quickness and maximum force, for liftoff and
hang time.
Depth Jump

Exercise Data
Type: Jump Drills
Equipment: Box

1. 2. 3. 4.

Instructions
Intro: You will need an elevated surface (box or bench) approximately 12 to 36 inches high for this exercise. The
landing surface should be forgiving, yet resilient; grass gymnastic flooring, or cushioned turf will work well. The
depth jump is a shock-method exercise and comes in the final portion of the training continuum. Therefore,
progression into this drill is a must, as well as progression within it. Apply the shock method by using the elevated
platform and a drop or fall to the takeoff surface. The key is to not initiate a rhythm of landing. The landing is the
precise phase we are negotiating, to create as efficient a performance as possible. This requires handling the
surprise of landing and subsequent takeoff in as optima an execution as possible. This aspect makes the depth
jump elite in its strength, speed and quickness. It also can be a source of problems if you do not progress into it
properly.

Start: Begin by standing at the edge of the elevated platform with the front of the feet just over the edge. Keep the
knees slightly bent and arms relaxed at the sides. The objective of this position is to slide or fall off the edge
rather than to jump or step off and inadvertently set the rhythm of performance.

Finish: Drop from the elevated surface to the ground. As the flight of the drop occurs, prepare for landing by
flexing at the knees and hips. Cock the elbows back and dorsiflex the ankles. Progression into the drill begins with
repetitions of landing only. As you arrive at a proper landing position, you can progress to the efficient efforts of
immediate takeoff. In depth jumping, it is upon landing, not after, that you initiate the jumping phase by thrusting
the arms upward and extending the body for as much height as possible. You need maximum intensity and effort
to gain optimal benefits in producing force while keeping ground-contact time to a minimum. Plenty of rest
between each maximum effort is necessary as well.
Depth Jump Leap

Exercise Data
Type: Jump Drills
Equipment: Box

Instructions
Intro: For this drill you will need two boxes or benches, one 12 to 16 inches high and the other 22 to 26 inches
high. Use a resilient landing surface such as grass or a thin mat. This drill applies to weightlifting, basketball,
volleyball, ski jumping, and platform diving.

Start: Stand on one of the two boxes with arms at the sides; feet should be together and slightly off the edge as in
the depth jump. Place the other box approximately two or three feet in front of and facing the performer.

Finish: Begin by dropping off the initial box as in depth jumping, landing and simultaneously taking off with both
feet. Jump onto the higher box, landing on both feet (or on one foot if u are advanced), and drive upward and
outward as intensely as possible, using the arms and full extension of the body. Complete the motion by landing
on both feet with legs flexed to cushion the impact. Concentrate on a quick, explosive depth jump, overcoming the
force of landing and using the recoil to leap to the higher box. Think of driving hard off the higher box with the
landing leg. As with other shock exercises, you will need maximum rest periods of one to two minutes or more.
Quick Leap

Exercise Data
Type: Jump Drills
Equipment: Box

1. 2. 3. 4. 5.

Instructions
Intro: You will need a soft landing surface, such as grass, sand or a wrestling mat, and a bench, stool, or box
approximately 12 to 24 inches high for the quick leap drill. This exercise is useful in volleyball, softball, platform
diving, and weightlifting.

Start: With feet together, assume a semi erect position facing the box (about and arm's length away). Keep the
arms at the sides and slightly bent at the elbows.

Finish: Leap toward the box by exploding powerfully out of the starting position with the help of an energetic arm
swing. While moving through the air, prepare for takeoff by assuming a semisquat position, keeping the knees
high and forward of the hips, and tucking the feet under the hips. Upon landing, full footed and with locked ankle
on the box, immediately thrust forward again, this time extending and straightening the entire body. Finish by
landing full footed on the ground, bending you legs to act as a cushion. Make the initial jump to the box as quickly
as possible with just enough height to reach the box. Anticipate and concentrate on the second explosion from the
box; stress a full extension of the body after takeoff. You can perform a variation of this exercise by landing on the
box with only one foot, thus executing the leap with one driving leg.
Single-Leg Stride Jump

Exercise Data
Type: Jump Drills
Equipment: Box

1. 2. 3. 4. 5.

Instructions
Intro: You will need a long, sturdy bench, rectangular box, or a row of bleachers or stadium steps for the single-
leg stride jump. This drill is excellent for any sport or activity that requires good projection of the hips from a
singular or alternating leg movement. The idea behind this drill is to place the hips and one leg so you can
increase the stride without changing proper posture and technique. In terms of projection, this would be similar to
working up a hill.

Start: Assume a position to the side and at one end of the bench. Place the inside foot on top of the bench, and
hold arms downward at the sides.

Finish: Begin the exercise with an upward movement of the arms; then using an initial push from both legs,
followed by using the inside leg (foot on bench) for power, jump upward as high as possible. In MR mode, move
slightly forward down the bench, repeat the action as soon as the outside leg (away from bench) touches the
ground. Use mainly the inside leg for power and support, allowing the outside leg to contact the ground with
minimal time and maximal impulse. Once you reach the end of the bench, turn around, and reversing the leg
positions, repeat the sequence in the other direction. Remember to gain full height and body extension with each
jump.
Stride Jump Crossover

Exercise Data
Type: Jump Drills
Equipment: Box

Instructions
Intro: For this drill you will need the same type of equipment we described in the single-leg stride jump. This drill
advances the multiple-response effects of the single-leg stride jump more specifically for running, jumping,
gymnastics, and similar sport events with the alternating aspects.

Start: As in the single-leg stride jump, assume a standing position at one end of the bench with one foot on the
ground and the other on the bench. Arms should be down at the sides.

Finish: Initiate the movement by rapidly blocking the arms upward. Continue this upward momentum by driving
off the bench with the elevated leg, jumping as high as possible, and extending the body fully. At this point, carry
the body over the bench and slightly forward so the driving leg touches the ground on the opposite side of the
bench and trailing leg rests on top of the bench. Orientation of the body and position of the feet are now opposite
of that of the original starting position. As soon as the original driving leg contacts the ground, repeat the motion
but with the original trailing leg acting as the major power source. Repeat these movements back and forth the
length of the bench. Work to achieve maximum height with each jump, using the arms to assist in lifting the body.
Minimize ground- and bench-contact time with the feet; perform the movements as quickly as possible.
Ladder
Drills
AGILITY LADDER
1. THE DRILLS
(Listed from easiest to most difficult)

A. Runs
Running Straight Forward
 Run through the ladder using a good knee drive and quick feet. Try to keep up on your toes and
have the feet spring off the ground
 Remember to pump your arms
2. Side / Lateral Run
 This drill is similar to doing a lateral run drill over bags or cones. The feet should not cross and the
hips and shoulders should face to the side throughout the ladder.
Crossover run
 Run down one side of the ladder crossing the feet over the edge of the ladder. The left foot should
always land on the right side of the ladder while the right foot should always land on the left side of
the ladder. See diagram #1 on page 3 for details.
Run out – quick feet through ladder & sprint out 20 yards
 This drill combines the first drill in this section with an added spring at the end. Run through the
ladder as described in item 1 above. At the end of the ladder, sprint out another 20 yards.

B. Skips
2. QUICK SKIP WITH HIGH KNEE DRIVE
 Skip through the ladder driving the knee up so that the foot is level with the opposite knee. The
skipping action is the same that kids perform on the playground.
3. QUICK SKIPS FOR SPEED, LITTLE KNEE DRIVE
 Skip through the ladder using only enough knee drive to clear the next slat on the ladder.
Emphasize the speed of the drill.

C. Jumps
1. two foot front
 Hop on both feet straight through the ladder. There should be foot contact in each hole. Try to
minimize the ground time of each contact.
2. Two foot side
 Hop on both feet sideways through the ladder. Keep the hips and shoulders at 90 degrees from the
direction of movement. Perform one set moving to the left and one set moving to the right.
3. Single foot front
 Hop on one foot straight through the ladder. There should be a foot contact in each hole. Try to
minimize the ground time of each contact. Do one set with the left leg and one with the right.
4. single foot side
 Hop on one foot sideways through the ladder. Keep the hips and shoulders at 90 degrees from the
directions of movement. Perform one set moving to the left and one set moving to the right.
5. Slalom
 This is a zigzag hop down on one side of the ladder using both feet. See diagram #2 on page 3.
Advanced athletes may perform this drill using on foot for added difficulty.
6. Twist Jumps
 A Great drill that forces the athlete to rotate the hips. See diagram #3 on page 3 for description.
D. Shuffles

See diagram on pages 4 to 8 for an explanation of the following drills:

1. Cariocca
2. Front-Back
3. In-Out
4. Zig-Zag Shuffle
5. Agility Shuffle

E. Combination Drills
The Agility Ladder can be folded at 90-degree angles to form a variety of patterns. This allows for an
unlimited number of drills that can be performed using a combination of the drills listed in this booklet. A
few examples are listed below. Design your own drills making them as sport specific as possible.
1. Run straight forward through every section making a quick cut between sections
2. Run straight forward followed by a lateral run
3. Run forward followed by a carioca run.
4. Slalom jumps followed by side jumps
5. Front jumps followed by a lateral run
 CROSSOVER
1. Begin at one end of the ladder as pictured
2. Step with the right foot intro the first hole, and run down one side of the ladder crossing the feet
with each step.

SLALOM JUMP
1. Begin at one end of the ladder as pictured
2. Keeping both feet together, jump down one side of the ladder (in zigzag pattern)
3. The drill can also be performed using one leg.

TWIST JUMP
1. Begin at one end of the ladder as pictured.
2. Keeping both feet together, perform a series of jumps as shown in the diagram above. The
direction of the feet for each jump is as follows: straight ahead, right, straight ahead, left, straight
ahead, and so forth.
3. This drill forces you to rotate the hips with each jump.
1. Begin standing sideways at one end of the ladder.
2. Step with the right foot into the first hole.
3. Cross the left foot over into the second hole.
4. The left foot should cross in front of the right foot.
5. Step with the right foot into the third hole.
6. The right foot should cross behind the left foot.
7. Once again, the left foot will cross over in front of the right foot into the next hole.

Repeat this sequence throughout the ladder.

Emphasize a high knee step when crossing over in front.
1. Begin standing sideways at one end of the ladder. Step forward with your right foot above the
ladder. NOTE: Always lead with the foot in the direction you are going (moving right, lead with right
foot)
2. Step to the side with the left foot into the second hole.
3. Step back with the right foot so that both feet are in the second hole.
4. Step back with the left foot below the ladder.
5. Step to the side with the right foot into the third hole.
6. Step forward with the left foot so that both feet are in the third hole
7. You are now back at the beginning steps in the sequence. Repeat the entire sequence throughout
the ladder.
1. Begin standing sideways to the ladder
2. Step with the left foot straight ahead into the first hole
3. Follow with the right foot
4. Step back with the left foot to the next hole
5. Follow with the right foot
6. Repeat this sequence throughout the ladder
7. The step sequence can be summarized
1) in left
2) in right
3) out left
4) out right
5) repeat steps.
1. Begin to the side at the end of the ladder
2. Step forward at an angle with the left foot into the first hole
3. Follow with the right foot.
4. Step forward at an angle with the left foot to the left side of the second rung of the ladder
5. Step straight forward with the right foot into the second hole
6. Step forward at an angle with the left foot in the second hole
7. Step forward at an angle with the right foot to the right side of the third rung of the ladder.
8. Step straight forward with the left foot into the third hole
9. Repeat this sequence throughout the ladder beginning with step #2.
1. Begin standing sideways at one end of the ladder. Step forward with the left (outside) foot into the
first hole.
2. Step sideways with the right (inside) foot into the first hole.
3. Step back with the left foot so that both feet are outside of he first rung of the ladder
4. Step forward with the right foot into the second hole
5. Step sideways with the left foot to outside of the second rung of the ladder
6. Step back with the right foot so that both feet are outside of eh second rung of the ladder
7. Step forward with the left foot into the third hole. Repeat the above sequence throughout the ladder
8. The sequence of steps can be summarized:
1) left forward
2) right sideways
3) left back
4) right forward
5) left sideways
6) right back
7) repeat steps
Dot Drills
 Agility Drills
Five Dot Drills (use tape to mimic dots)

1. Double Leg - use both feet together (like skiing)

Key Points
 Land with bent knees (cushion the impact, "quite feet")
 Start with accuracy and build to quickness
 Try to keep knee and feet together

2 and 3. Single Leg

 Same as Double Leg, but one round with your right and one round with our left

4 and 5. Combination Double Leg

 Feet might be together or apart

Spin Around Spin Around

Both Feet Both Feet Right Foot Left Foot

Together Together ONLY ONLY

Facing
Facing

Two Footed Hop Scotch Single Footed Hop Scotch

 Start with right foot on right dot and left on left
dot
 Then hop to center dot bringing feet together
 Then hop to two dots with right foot on right dot
and left foot on left dot
 Spin around replacing right foot with left and
visa versa
 Proceed to middle circle with both feet
 Then hop to the next dots with right foot on
right dot and left foot on left dot
 Spin around and start again
 Continue with hops for 30 sec., 45 sec. and
then 60 sec.
 Start with right foot on right dot and left on left
dot
 Then hop to center dot with only right foot
 Then hop to two dots with right foot on right dot
and left foot on left dot
 Spin around replacing right foot with left and
visa versa
 Proceed to middle circle with only left foot
 Then hop to the next dots with right foot on
right dot and left foot on left dot.
 Spin around and start again
 Continue with hops for 30 sec., 45 sec. and
then 60 sec.
AbWorkout
1. Bicycle Maneuver

 Lie on your back with your knees bent and feet flat on the floor.
 Place your fingers on the side of your head just behind your ears.
 Push your lower back into the floor flattening the arch and hold.
 Bring your knees up to about a 45-degree angle and slowly go through a bicycle pedal motion.
 Touch your left elbow to your right knee, then your right elbow to your left knee.
 Breath evenly throughout the exercise.

2. Captain's Chair

 This exercise requires gym equipment.

 Start with legs dangling and slowly lift your knees in toward your chest.
 The motion should be controlled and deliberate as you bring your knees up and return them back to the starting
position.

3. Basic Crunch

 Lie on your back with your knees bent and feet flat on the floor.
 Place your fingertips to the side of your head just behind your ears.
 Push your lower back into the floor flattening the arch and hold.
 Curl up slowly so both your shoulders lift off the floor a few inches.
 Hold for a count of 2 and return to the start position.
 Tip: Don't clasp your fingers behind your head. Don’t tuck your chin to your chest, keep your head up.
4. Half Curl

 Lie on your back with your knees bent and feet flat on the floor.
 Place your palms on your thighs and curl up until your fingertips reach your knees as you breathe out. Return to the
start position.
 Tip: Don’t tuck your chin to your chest, keep your head up.

5. Reverse Crunch

 Lie on your back with your knees bent and feet flat on the floor.
 Place your fingertips to the side of your head just behind your ears.
 Crossing your feet at the ankles, lift your feet off the ground to the point where your knees create a 90-degree angle.
 Push your lower back into the floor flattening the arch and hold.
 Your hips will slightly rotate and your legs will reach towards the ceiling with each contraction.
 Exhale as you contract; inhale as you return to the starting position

6. Alternating ‘Supermans’

 Lie face down on a mat with your arms stretched above your head (like superman)
 Raise your right arm and left leg about 5-6 inches off the ground (or as far as you comfortably can).
 Hold for 3 seconds and relax.
 Repeat with the opposite arm and leg.

7. Plank

 Lie face down on a mat with your elbows right next to your chest, palms facing down.
 Push off the floor, raising up onto toes and elbows with palms flat, back flat angling up from toes to shoulders.
 Hold abdominals tight, and keep your spine neutral.
 Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air.
 Hold for 30 to 60 seconds, and then lower; repeat.
8. Crossover crunches

 Lie on your back with your knees bent and feet flat on the floor.
 Cross your right leg over your left leg so your right ankle is resting on your left knee.
 Place your fingertips to the side of your head just behind your ears.
 Begin a crunch, but twist your torso and touch your left elbow to your right knee.
 Return to the starting position and repeat for the desired number of repetitions before switching over to the other side.

9. Side Cross

 Lie on floor on your side, forearm supporting upper body.

 Knees should be bent to 45 degrees.
 Place free hand on hip as shown.
 Keep knee and lower leg on floor and raise hip off floor.
 Lower and repeat.
 Repeat exercise on other side.

Excellence or Success is only attained through

Hard Work.
Commitment knows no off-season.
By: Carlton Fisk
(Former Catcher Chicago White Sox)