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Track Conditioning

The document describes a basketball conditioning workout that involves running intervals on a track followed by drills in the gym. On the track, athletes run sets of 400m, 200m, and 100m runs with varying break times between. In the gym, they do line drills from baseline to baseline, suicides, jump rope, shooting drills with a partner, weaves, and 5 on 5 scrimmaging while running plays. The goal is to do this 6 days a week for 4 weeks to take basketball training to the highest level.

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80 views2 pages

Track Conditioning

The document describes a basketball conditioning workout that involves running intervals on a track followed by drills in the gym. On the track, athletes run sets of 400m, 200m, and 100m runs with varying break times between. In the gym, they do line drills from baseline to baseline, suicides, jump rope, shooting drills with a partner, weaves, and 5 on 5 scrimmaging while running plays. The goal is to do this 6 days a week for 4 weeks to take basketball training to the highest level.

Uploaded by

w_strickland4440
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
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Essentially, the players run two miles in shorter intervals. They run
sets of two 400-meter runs, two 200-meter runs and two 100-meter
runs twice. That¶s it. In between are breaks of varying lengths,
although Beilein has structured it similar to breaks players would
receive in basketball games.
Some breaks are 30 seconds, equivalent to a short timeout. Others
are longer, equivalent to a TV timeout. And others are 10 to 15
seconds, just long enough that a player would be at the free throw
line or going in for a substitution.

2-100s 1-400 2-200s 1-400 2-100s 8laps

Conditioning/Preseason

This workout starts on the track and must be done six days per
week. If possible allow a 2 hour break between track workout
and gym workout if you can.

On the Track

Two 800's should be run under 2 minutes 15 seconds each, with


a 2 minute break between the two 800's.

Four 400's should all be run around 1 minute 10 seconds each,


with a 1 minute break between the four 400's.

Eight 200's should all be run hard, in less than 22 seconds, with
a 1 minute break between each run.

Ten 100's should all be run hard, with a 30 second break


between each run.
This workout is for those who want to take basketball to the
highest level, not for the casual or weekend workout person. This
is for the college, and professional basketball only. But it can be
used by some high school seniors starters in some cases.

In the Gym

10 10 line drills in one minute, running from baseline to baseline


10 times in one minute or less. rest for two minute.

10 5 line drills in thirty seconds, running from baseline to


baseline 5 times in 30 seconds or less.

15 Suicides, hard as possible Jump rope 10 minutes total as


follows.

left foot triangle,one minute making a triangle with your left foot
while jumping rope. right foot triangle, same as above. both
feet triangle same as above. jumping in place 2 minutes.
Rest for 2 minutes, and repeat jump rope routine above once
more.

Shooting drills with partner, begin with your weakest area first
and the rest will become easier.

rn-season

Three man weave Stretch Five on Five (while running plays)


20pt drill

Do this workout for four weeks, and you will be at the top of your
game.

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