summer workouts post men

If you’re serious about coaching basketball, you need to develop an off-season workout for your players.

It is vital to your team’s success that your players come into the season fit. Before the AAU or summer leagues start, you should meet with your players individually and evaluate their play during the past season.

At this time you should also give your player a written list of things they need to concentrate on during their off-season workouts
Here are some excellent guidelines for your big men to follow during their off-season workouts:

Ball Handling
Drills without dribbling - 5 minutes

Drills with dribbling - 5 minutes

Drills using two balls - 5 minutes

Passing
All types with both hands especially baseball, outlet, flick and bounce.

Foot Quickness
Jump Rope - 5 minutes at 3/4 speed for endurance.

Jump Rope - 15 seconds off right foot for quickness.

Jump Rope - 15 seconds off left foot for quickness.

Jump Rope - 15 seconds alternating feet.

Jump Rope - 15 seconds on both feet.

Do 3 repetitions of each with 30 seconds rest between the quick sets.

Run Steps - Up to build leg strength and down to build quickness - Six repetitions of 15-20 seconds each.

Run Hills - Jog down and sprint up - Six repetitions of 15-20 seconds each.

Intervals - Sprint straight-aways on a track and jog on curves. Alternate up to one mile. (Build to running 2-3 miles a day at 7 to 8 seconds.) To build additional quickness and leg strength run backwards or sideways, picking up your feet and putting them down quickly.

Rebounding
Six and In - 4 repetitions on each side of the basket.

Superman Drill - 4 repetitions of 10.

Tap Drill - 4 repetitions of 10 with each hand.

Hook Drill - 4 repetitions of 10 with each hand.

Second Effort - 4 repetitions of 10 (Make last effort as many repetitions as possible.

Blocking Out - Work at pivoting and holding contact.

Shooting
Spin ball to yourself, catch ball with both feet off the floor, look over baseline shoulder and Drop Step at Low Post - Practice both ways - 4 sets of 10 shots each way and on each side of the lane.

Spin the ball to yourself, catch ball with both feet off the floor, look over baseline shoulder, pivot in the opposite direction, and shoot a jump shot - 4 sets of 10 shots on each side of the lane.

Duck Under - Spin the ball to yourself, catch with both feet off the floor, look over baseline shoulder, pivot in opposite direction, shot fake and duck under. - 4 sets of 10 shots on each side of the lane.

Step-in-Direction Hook - At the low post spin the ball to yourself, catch with both feet off the floor, look over baseline shoulder, take a long step in direction of the opposite elbow, and shoot a hook shot. - 4 sets of 10 shots on each side of the lane.

At the High Post practice stationary moves for a baby jump shot or a power lay-up. - 4 sets of 15 shots on each side of the lane. Work the shot fake into every 3rd set of shots, either on the move or at the very end.

Shoot 10 free throws between each set to rest - record results in your notebook!




Coaching basketball requires that we spend the necessary time to prepare our kids for the up-coming season. With these guidelines, you now have a clear idea in regards to developing an off-season workout for your bigs.