Treadmill Workouts for Basketball Players

8/9/2019 Treadmill Workouts for Basketball Players

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Treadmill Workouts for

Basketball Players

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The exercise information presented on these pages is intended as an educational resourceand is not intended as a substitute for proper medical advice. Consult your physician or healthcare professional before performing any of the exercises described on these pages or anyexercise technique or regimen, particularly if you have chronic or recurring medical conditionsDiscontinue any exercise that causes you pain or severe discomfort and consult a medicalexpert. Neither the author nor advertisers of this manual make any warranty of any kind inregard to the content of the information presented and accept no responsibility for its misuse.

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Stronger Team, LLC TREADMILL WORKOUTS FOR BASKETBALL PLAYERS

© 2013 Stronger Team | All Rights Reserved 1

Introduction

A standard treadmill is an excellent training tool for basketball players for two distinct reasons. One, a treadmil

causes slightly less impact than running on the court. Two, it allows you to completely control the environment

and specifically manipulate both speed and incline. We incorporate treadmill workouts throughout the year

with our players. These workouts can be used with a single player or with your entire team!

Safety and proper use are a high priority when performing treadmill workouts. Please adhere to the following:

Getting on the Treadmill Getting off the Treadmill

Start by straddling the treadmill and holding thehandrails. Place your feet on the frame of the

treadmill, straddling the belt. While continuing tostraddle, turn on the treadmill and increase to anappropriate speed for the warm-up (approximately6.0 mph). Before you hop on the moving belt,continue to hold the handrails (either to the side or infront). Then one foot at a time, as if you were aboutto start running on the ground, get onto the treadmilland begin running. Once you feel in control andbalanced, let go of the handrails and continuerunning.

To dismount the moving belt, grab the handrails forsupport and jump off of the treadmill belt so that your

feet land in the straddle position (same position youstarted in). You will do this every time you are“resting.”

As far as posture, try to run as normally as possible. Try to keep your waist about 8-10 inches from the cross

bar and display panel to ensure you are centered on the belt. Stay focused straight ahead with your neck

neutral (don’t look up or down). Avoid looking to the sides as that may cause you to drift and lose your sense o

balance. Body placement is extremely important!

The following workouts are not set in stone. They simply provide a template to use. You have full freedom to

manipulate both speed and incline to meet your specific needs.





Recommended Warm-Up and Cool Down

Here is a recommended warm-up and cool down. Please perform these before and after every treadmill

workout. You may want to do the warm-up, dismount and stretch, and then begin the actual workout.

Warm-Up

Speed Incline Work Period Rest Period

6.0 mph / 9.6 kph 2 % 1:00 :30

7.0 mph / 11.2 kph 4 % :45 :30

8.0 mph / 12.8 kph 6 % :30 :30

Cool Down


3.0 mph / 4.8 kph 2 % 3:00 -





Workout #2: Short Intervals (Repeat this entire sequence twice)


8.0 mph / 12.8 kph 4 % :20 :10

8.0 mph / 12.8 kph 4 % :20 :10

8.0 mph / 12.8 kph 4 % :20 :10

8.0 mph / 12.8 kph 4 % :20 :10

Straddle Treadmill Rest 1:00

8.0 mph / 12.8 kph 4 % :20 :10

8.0 mph / 12.8 kph 4 % :20 :10

8.0 mph / 12.8 kph 4 % :20 :10

8.0 mph / 12.8 kph 4 % :20 :10

Workout #3: Pyramid Runs


6.0 mph / 9.6 kph 2 % 2:00 :15

7.0 mph / 11.2 kph 4 % 1:45 :15

7.5 mph / 12.0 kph 4 % 1:30 :30

8.0 mph / 12.8 kph 6 % 1:15 :45

8.5 mph / 13.6 kph 6 % 1:00 1:00

9.0 mph / 14.4 kph 8 % :45 1:15

8.5 mph / 13.6 kph 6 % 1:00 1:00

8.0 mph / 12.8 kph 6 % 1:15 :45

7.5 mph / 12.0 kph 4 % 1:30 :30

7.0 mph / 11.2 kph 4 % 1:45 :30

6.0 mph / 9.6 kph 2 % 2:00





Workout #4: 4 Quarters

Speed Incline Work Period Rest Period Quarter

10.0 mph / 16.0 kph 10 % :20 :40 1st

10.0 mph / 16.0 kph 10 % :20 :40 1st

10.0 mph / 16.0 kph 10 % :20 :40 1st

10.0 mph / 16.0 kph 10 % :20 :40 1st

6.0 mph / 9.6 kph 2 % Light jog 2:00

8.0 mph / 12.8 kph 8 % :30 :30 2n

8.0 mph / 12.8 kph 8 % :30 :30 2n

8.0 mph / 12.8 kph 8 % :30 :30 2n

8.0 mph / 12.8 kph 8 % :30 :30 2n

6.0 mph / 9.6 kph 2 % Light jog 2:00

10.0 mph / 16.0 kph 10 % :20 :40 3r

10.0 mph / 16.0 kph 10 % :20 :40 3r

10.0 mph / 16.0 kph 10 % :20 :40 3rd

10.0 mph / 16.0 kph 10 % :20 :40 3rd

6.0 mph / 9.6 kph 2 % Light jog 2:00

8.0 mph / 12.8 kph 8 % :30 :30 4t

8.0 mph / 12.8 kph 8 % :30 :30 4t

8.0 mph / 12.8 kph 8 % :30 :30 4t

8.0 mph / 12.8 kph 8 % :30 :30 4t





Organized Chaos Treadmill Workouts

Here are a few examples of what we call “organized chaos workouts.” The game of basketball involves highly

intense effort of varying lengths followed by brief rest periods. The work and rest periods during an actual

game are very sporadic… there is no pre-set pattern. Therefore, the following treadmill workouts have no

official pattern which helps mimic the random demands of an actual game.

Organized Chaos Workout #1

Speed Incline Reps Work Period Rest Period

9.0 mph / 14.4 kph 0 % 1 1:30 1:00

9.0 mph / 14.4 kph 10 % 1 :20 :20

12.0 mph / 19.3 kph 0 % 1 :20 :30

12.0 mph / 19.3 kph 10 % 1 :10 :30

8.0 mph / 12.8 kph 2 % 1 :30 1:00

12.0 mph / 19.3 kph 10 % 4 :10 :30

11.0 mph / 17.7 kph 0 % 3 :10 :10

11.0 mph / 17.7 kph 10 % 4 :10 :30

9.0 mph / 14.4 kph 0 % 1 :30 1:00

10.5 mph / 16.9 kph 8 % 2 :20 :30

11.5 mph / 18.5 kph 5 % 2 :15 :30

12.0 mph / 19.3 kph 0 % 3 :10 :20





Organized Chaos Workout #2: Alternating Recovery


9.0 mph / 14.4 kph 10 % 1 :10 :30

9.0 mph / 14.4 kph 10 % 2 :10 :10

10.0 mph / 16.0 kph 10 % 1 :10 :20

10.0 mph / 16.0 kph 10 % 2 :10 :10

11.0 mph / 17.7 kph 10 % 1 :10 :20

12.0 mph / 14.4 kph 10 % 2 :10 :30

11.0 mph / 17.7 kph 10 % 1 :10 :20

10.0 mph / 16.0 kph 10 % 2 :10 :30

10.0 mph / 16.0 kph 10 % 1 :10 :10

9.0 mph / 14.4 kph 10 % 2 :10 :30





Organized Chaos Workout #3: Alternating Incline


10.0 mph / 16.0 kph 5 % 1 :30 :30

10.0 mph / 16.0 kph 6 % 1 :25 :25

10.0 mph / 16.0 kph 7 % 1 :20 :20

10.0 mph / 16.0 kph 8 % 1 :15 :15

10.0 mph / 16.0 kph 9 % 2 :10 :30

10.0 mph / 16.0 kph 10 % 2 :10 :30

10.0 mph / 16.0 kph 9 % 2 :10 :30

10.0 mph / 16.0 kph 8 % 1 :15 :15

10.0 mph / 16.0 kph 7 % 1 :20 :20

10.0 mph / 16.0 kph 6 % 1 :25 :25

10.0 mph / 16.0 kph 5 % 1 :30 :30





BONUS: Jump Rope Workouts

The jump rope is a fantastic tool used to develop footwork and coordination. You can alter the foot patterns as

well as stay stationary or cover ground. You can go for reps or for time. You are only limited by your creativity!

Choosing a jump rope that fits your body size is extremely important. When holding the handles together, the

jump rope should be as tall as your shoulders (or as close as possible).

Stationary Workout

1. Both feet (50 reps)

2. Left foot side-to-side (25 reps)

3. Right foot side-to-side (25 reps)

4. Both feet alternating (“running in place”) (50 reps)

5. Both feet side-to-side (25 reps)

6. Left foot for 5 reps, right foot for 5 reps (repeat 5 times)

7. High knees (50 reps)

8. Double jumps (10 reps)

Multi-Directional Workout

Once you feel comfortable with the stationary workout, you can progress to the multi-directional workout.These foot patterns and movements are extremely challenging, but will greatly improve your agility andcoordination. Be sure that you’ve mastered the foot patterns in a stationary position before attempting any ofthe moving ones!

1. Side-to-side jumps with both feet (50 reps)

2. Front-to-back jumps with both feet (50 reps)

3. Hip-twist jumps with both feet (alternate jumping with your feet facing left and then facing right in atwisting motion while keeping your shoulders square) (50 reps)

4. Front-to-back split jumps (alternate one foot in front and one foot in back) (50 reps)

5. Wide-to-narrow split jumps (like the bottom part of a jumping jack) (50 reps)

6. Internal / external jumps (touch the toes then touch the heels) (50 reps)





Workout Options

1. Half-Court Circle: Perform each of the patterns listed above around the center jump circle on abasketball court. Perform once clockwise and once counter-clockwise.

2. Mini Suicide: Perform each of the patterns listed above from the baseline to the free throw and back.Then repeat to midcourt and back, far free throw line and back, and far baseline and back (standard

“suicide”).

3. 45 Degree Zig-Zag: Perform each of the patterns listed above from a corner of the court to the nearelbow, then to the intersection of the midcourt line and sideline, then to the adjacent elbow, then to theadjacent baseline corner.

4. Roll the Dice: You will need a pair of dice for this drill. Your first die will determine which foot patternyou will perform (using the #1-6 in the multi-directional workout). The second die will determine howlong you will perform that foot pattern (1 = :10, 1 = :20, etc.). Example: if you roll a 3 on your first roll,and a 5 for the second roll, then you will have to perform the hip-twist jumps with both feet for 50seconds.

3 Additional Jump Rope Workouts

1. Jump rope for :45 (:15 normal jumps - :15 fast jumps - :15 normal jumps)

Rest :15

Repeat 10 times

2. Jump rope for 1:00 (alternating :05 as fast as possible and :05 as slow as possible)

Rest 1:00

Repeat 10 times

3. Jump rope for 1:00 (:15 with both feet, :15 with left leg, :15 with right leg, :15 with both feet)

Rest :30

Repeat 10 times

Treadmill Workouts for Basketball Players

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