12weekathleticprogram PDF

Point Guard Mastery:
12 Week Basketball Body Athletic DevelopmentWorkout Program
with Coach Casely And Shedrick Ha ynes
2012 All Rights Reserved
www.PointGuardTraining.com
Point Guard Mastery: 12 Week Basketball Body Workout Program Athletic Program To Develop Your Basketball Body
Length of Program: 12 Weeks (Monday thru Saturday) Focus Areas: Speed Quickness Workout Schedule: Workout 1 (Monday, Wednesday, & Friday) Workout 2 (Tuesday, Thursday, & Saturday) REST: (Sunday) Length Of Workouts: About an hour to one hour and a half. Items Required: Timer or Stopwatch Athletic Ladder Workout Mat (Optional) Bonus: Read The Paleo Diet For Athletes By Loren Cordain PhD Agility Vertical Leap Core-Strength Endurance
Disclaimer: Point Guard Training LLC strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise. FreeTrainers.com is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specic exercise on a medical condition.You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge PGT from any and all claims or causes of action, known or unknown, arising out of PGT negligence.
Point Guard Mastery: 12 Week Basketball Body Workout Program

Workout 1 List (Monday, Wednesday, & Friday)
Warm-up & Stretches (10-15mins.) Ladder Drills (20-30mins.)
Run Thru Half-Sprints (Reversible) Shuffle Double Shuffle Climb Up & Downs (Reversible) One Legged Sprints (Reversible) One Legged Side To Sides (Reversible) Lateral Slides (Reversible) Lead Foot Laterals (Reversible) Carry-Over Laterals (Reversible) Plant Hops with Hip Flexor Twists Hopscotch
-5 Minute BreakAcceleration Drills (10-15mins.) -5 Minute Break30secs. Alternating Defensive Stance to T-Drill (10-15mins.) -5 Minute BreakSuicides In 30 Seconds Or Less (10-15mins.)

Workout 2 List (Tuesday, Thursday, & Saturday)
Warm-up & Stretches (10-15mins.) Vertical Jumps (3-5mins.) Push Up + Knee-To-Elbow Combo (3-5mins.) -5 Minute BreakExplosion Jumps (3-5mins.) Plank + Sprint Combo (3-5mins.) -5 Minute BreakCalf Raises (3-5mins,) Plank + Side-To-Side Combo (3-5mins.) -5 Minute BreakLunges (5-10mins.) Push Up + V-Leg Combo (3-5mins.) -5 Minute BreakAb Cycle (10-15mins.)
Bicycles Crunches Side Crunch Obliques Leg Raise - Toe Touch Vertical Leg Raises 60 Seconds or 6 inches Off The Ground
-5 Minute BreakMinute Drills (5-10mins.)
Workout 1 (Weeks 1-4) Workout 1 (Level 1)

Warm Up & Stretches LADDER DRILLS Run Thru Half Sprints Shuffle Double Shuffle Climb Up & Downs One Legged Sprints One Legged Side to Sides Lateral Slides Lead Foot Laterals Carry-Over Laterals Plant Hops W/Hip Flexor Twists Hopscotch -5 Minute BreakAcceleration Drills -5 Minute Break30secs. Alt. Defensive Stance to T-Drill -5 Minute BreakSuicides in 30 Secs. Or Less
Week 1
Week 2
Week 3
Week 4
Check Warm Up & Stretches List (pages 11-14)
Ladder Drills 3x 3x 3x 3x 3x 3x 3x 3x 3x 3x 3x 3x 3x 3x 3x 3x 3x 3x 3x 3x 3x 3x 3x 3x 4x 4x 4x 4x 4x 4x 4x 4x 4x 4x 4x 4x 4x 4x 4x 4x 4x 4x 4x 4x 4x 4x 4x 4x
3x(3 Reps)
3x(3 Reps)
3x(3 Reps)
3x(4 Reps)
3x(3 Reps)
3x(3 Reps)
3x(3 Reps)
3x(4 Reps)
2x
3x
4x
5x

Warm Up & Stretches Vertical Jumps Push Up + Knee-To-Elbow Combo -5 Minute BreakExplosion Jumps Plank + Sprint Combo -5 Minute BreakCalf Raises Plank + Side-To-Side Combo -5 Minute BreakLunges (1 Rep = Full Court Round Trip) Push Up + V-Leg Combo -5 Minute BreakAb Cycle -5 Minute BreakMinute Drills
Week 1
Week 2
Week 3
Week 4
Check Warm Up & Stretches List (pages 11-14) 2x(20 Reps) 2x(15 Reps) 3x(15 Reps) 2x(20 Reps) 2x(25 Reps) 3x(15 Reps) 4x(15 Reps) 2x(25 Reps)
2x(15 Reps) 30secs.
2x(20 Reps) 45secs.
3x(15 Reps) 60secs.
2x(25 Reps) 60secs.
2x(20 Reps) 30secs.
3x(15 Reps) 45secs.
2x(25 Reps) 60secs.
4x(15 Reps) 60secs.
1x
2x(15 Reps)
1x
2x(20 Reps)
2x
3x(15 Reps)
2x
2x(25 Reps)
Check Ab Cycle List (page ?)
1x
1x
2x
2x

Week 5
Week 6
Week 7
Week 8
3x(4 Reps)
3x(4 Reps)
3x(5 Reps)
3x(5 Reps)
3x(4 Reps)
3x(4 Reps)
3x(5 Reps)
3x(5 Reps)
6x
7x
8x
9x

Warm Up & Stretches Vertical Jumps Push Up + Knee-To-Elbow Combo -5 Minute BreakExplosion Jumps Plank + Sprint Combo -5 Minute BreakCalf Raises Plank + Side-To-Side Combo -5 Minute BreakLunges Push Up + V-Leg Combo -5 Minute BreakAb Cycle -5 Minute BreakMinute Drills
Week 5
Week 6
Week 7
Week 8
4x(15 Reps) 2x(45secs)
2x
4x(15 Reps)
2x
3x(25 Reps)
3x
4x(20 Reps)
3x
3x(30 Reps)
2x
3x
3x
3x

Week 9
Week 10
Week 11
Week 12
3x(5 Reps)
3x(5 Reps)
4x(5 Reps)
5x(5 Reps)
3x(5 Reps)
3x(5 Reps)
4x(5 Reps)
5x(5 Reps)
9x
10x
11x
12x

Warm Up & Stretches Vertical Jumps Push Up + Knee-To-Elbow Combo -5 Minute BreakExplosion Jumps Plank + Sprint Combo -5 Minute BreakCalf Raises Plank + Side-To-Side Combo -5 Minute BreakLunges Push Up + V-Leg Combo -5 Minute BreakAb Cycle -5 Minute BreakMinute Drills
Week 9
Week 10
Week 11
Week 12
3x
4x(25 Reps)
4x
5x(20 Reps)
4x
4x(30 Reps)
5x
5x(25 Reps)
4x
4x
4x
5x
10

Warm Up & Stretches Jog Up & Downs
Description: Start at the baseline of the court and take a light jog full court and back.
Back-Pedals
Description: Start at the baseline of the court and back pedal full court and back.
Karaoke
Description: Start at the baseline of the court and perform karaoke move (lateral move with the carry over of one foot over the other) full court and back .
11

Warm Up & Stretches Knee Highs
Description: Start at the baseline of the court and take a light jog while raising your knees to waist level full court and back.
Butt Kickers
Description: Start at the baseline of the court and take a light jog while raising your heels towards your butt full court and back.
Toe Touches
Description: Place both feet together, lean forward and try to touch your feet with both fingertips .
12

Warm Up & Stretches Crossover Toe Touches
Description: Crossover one of your feet over another, lean forward and try to touch your toes with your fingertips.
Legs Extended (Straight Down)
Description: Spread your feet wide and stretch straight down touching the floor with both hands.
Legs Extended (Right & Left)
Description: Spread your feet wide and stretch down to your sides (stretch on both sides - right and left).
13

Warm Up & Stretches Legs Behind Back (Pull Backs)
Description: Standing up pull one of your legs behind yourself by grabbing with your hand around ankle area and stretch your quad muscle. (Make sure to stretch both legs.)
Calf Extensions
Description: Using a wall to lean towards with your hands, stagger your feet with one foot slightly bent closer to the wall than the other and one foot stretched out completely to stretch your calf muscle. (Make sure to stretch both legs.)
Lower Back Crossover Stretch
Description: While sitting on the floor, carry over one of your legs over another with heel of carried over leg on the floor and use opposite elbow to perform a twist motion while maintaining balance with off hand on the ground.
14

Workouts 1 (Monday, Wednesday, & Friday) Run Thru
Description: In a running motion, run thru the ladder while taking only one step in each ladder.
Half Sprints (Reversible)
Description: (1) Take your first step forward into a step in the ladder (2) bring your second step with the opposite foot into the same step of the ladder as your first foot. Continue with this pattern until completion.
Shuffle
Description: Start at a staggered position on the ladder. (1) Take a step into the first step of the ladder with your inside foot; (2) bring your second foot into the same step of the ladder; (3) take a step towards the outside of the ladder with the same foot as your first step; (4) bring your next step forward to the next step of the ladder with the same foot as your second step; (5) and bring the foot thats on the outside of the ladder back in to the second step of the ladder. Continue with this pattern until completion.
15

Workouts 1 (Monday, Wednesday, & Friday) Double Shuffle
Description: Start at a staggered position on the ladder. (1) Take a step into the first step of the ladder with your inside foot; (2) bring your second foot into the same step of the ladder; (3) take a step towards the outside of the ladder with the same foot as your first step; (4) bring your other foot to the outside of the ladder as well; (5) now with the same foot bring it back into the next step of the ladder; (6) bring other foot back into the next step of the ladder to join the other foot. Continue with this pattern until completion.
Climb Up & Downs (Reversible)
Description: Start at one side of the ladder standing sideways or perpendicular to the ladder, then (1)take a step upward into a step in the ladder with your foot closest to the end of the ladder; (2)bring your opposite foot into the same step of the ladder; (3) With your first foot now step down to the bottom of the ladder; (4)and bring your other foot down to the bottom of the ladder as well. Continue with this pattern until completion.
16

Workouts 1 (Monday, Wednesday, & Friday) One Legged Sprints (Reversible)
Description: In a running motion, run thru the ladder while taking only one step in each ladder with a single leg.
One Legged Side To Sides (Reversible)
Description: (1) On one leg hop towards the outside of the ladder; (2) hop back into the first step of the ladder with one leg. Continue with this pattern until completion.
Lateral Slides (Reversible)
Description: (1) Start standing sideways towards the ladder, (2) take your first step sideways into the first step of the ladder, (3) bring your other foot into the same step of the ladder. Continue with this pattern until completion.
17

Workouts 1 (Monday, Wednesday, & Friday) Lead Foot Laterals (Reversible)
Description: (1) Start standing sideways towards the ladder with one foot in the first step of the ladder, (2) take the foot thats already in the first step of the ladder and bring it to the next step in the ladder; (3) bring your other foot into the first step of the ladder. Continue with this pattern until completion.
Carry Over Laterals (Reversible)
Description: (1) Start standing sideways towards the ladder with one foot in the first step of the ladder, (2) carry over your foot that is outside of the ladder over the foot that has begun in the first step of the ladder and land the carried over foot into the same step of the ladder; (3) with the foot that begin in the first step of the ladder take it over to the next step of the ladder. Continue with this pattern until completion.
18

Workouts 1 (Monday, Wednesday, & Friday) Plant Hops w/Hip Flexor Twists (Reversible)
Description: (1) Begin with your feet staggered (one foot inside the ladder and one foot outside the ladder) while facing towards the end of the ladder, (2) hop while twisting only your hips to turn your feet laterally towards the ladder bringing your outside foot into the first step of the ladder and turning your other foot laterally; (3) hop again while twisting only your hips to turn your feet straight again bringing one foot to the next step of the ladder and bringing opposite foot outside of ladder. Continue this pattern until completion.
Hopscotch (Reversible)
Description: (1) Start with your feet wide with the ladder in between your legs, (2) hop bringing both of your feet into the first step of the ladder simultaneously (3) hop again bringing your feet wide and having the ladder in between your legs. Continue this pattern until completion.
19

Workouts 1 (Monday, Wednesday, & Friday) Acceleration Drills
Description: (1) Begin at a lateral position on the free throw line with one of your feet on the free throw line standing in almost a defensive position, (2) sprint towards the baseline and touch the baseline with your hand (3) then turn into an all out sprint pass the half court line. Return and repeat until done with all reps.
20

Workouts 1 (Monday, Wednesday, & Friday) 30secs. Alternating Defensive Stance to T-Drill
Description: (1) Start at the baseline in a defensive stance while alternating hops with both feet for 30 seconds, (2) then sprint towards the free throw line and perform a proper close out at the free throw line; (3) get back into a defensive stance and slide towards one side of the elbow on the free throw line touching the corner with your hand extending towards your inner thigh muscle; (4) slide to the other elbow touching the other corner the same way; (5) slide back to the middle of the free throw line; (6) and back peddle to the baseline. Repeat sequence until you have completed all of your reps.
21

Workouts 1 (Monday, Wednesday, & Friday) Suicides in 30 seconds or less
Description: (1) Start at the baseline in a getting ready to spring position, (2) sprint to the free throw line and sprint back to the baseline; (3) sprint to the half court line and sprint back to the baseline; (4) sprint to the throw line on the further end of the court and sprint back to the baseline; (5) sprint to the opposite end of the court and sprint back to the baseline. Do your best to complete each rep in 30 seconds or less.
22

Workouts 2 (Tuesday, Thursday, & Saturday) Vertical Jumps
Description: Begin standing with your feet shoulder width apart with purpose of maintaining good balance throughout the workout. Drop down without bending down too far and leap off the ground as high as you possible can while using your arms to help propel you as high as you possibly can. Try to land around the same spot you took off the ground. Also do your best to land softly and avoiding landing flat-footed. Repeat exercise until complete with all of your reps.
23

Workouts 2 (Tuesday, Thursday, & Saturday) Push Up + Knee-Up-Elbow Combo
Description: In a push up position, perform a proper push up while bringing one of your knees towards one of your elbows on your way down on the push up. When coming back up bring your legs back into a normal position of a push up.
24

Workouts 2 (Tuesday, Thursday, & Saturday) Explosion Jumps
Description: Starting with feet shoulder width apart. Leap off the ground while limiting the drop down and bending of the knees to take flight into the air. Try to land as softly as possible while also avoiding landing flat footed on the ground. Repeat exercise until complete with all of your reps.
25

Workouts 2 (Tuesday, Thursday, & Saturday) Plank + Sprint Combo
Description: Starting in a plank position with your arms fully extended with a flat-plane all across your back, perform a running motion with your legs.
26

Workouts 2 (Tuesday, Thursday, & Saturday) Calf Raises
Description: Standing with feet shoulder width apart raise your heels off the ground and come back down slowly. Repeat exercise until complete with all reps.
27

Workouts 2 (Tuesday, Thursday, & Saturday) Plank + Side-To-Sides Combo
Description: Starting in a plank position with your arms fully extended with a flat-plane all across your back, bring both of your knees to a side of your body in a crunch motion, extend back and crunch again to the opposite side of your body.
28

Workouts 2 (Tuesday, Thursday, & Saturday) Lunges
Description: Beginning at the baseline of the court, come down into a single leg kneel down making sure that your knee stays above the ankle giving you proper form on your lunge. repeat this sequence alternating legs until you reach the end of the court.
29

Workouts 2 (Tuesday, Thursday, & Saturday) Push Up + V-Leg Combo
Description: In a push up position, perform a proper push up while extending both of your legs into a V position on the drop down. And when raising back up on your push up bring your legs back into a normal push up position. Repeat exercise until down with all of your reps.
30

Workouts 2 (Tuesday, Thursday, & Saturday) Bicycles
Description: Laying on your backside with your fingers by the sides of your head, perform an alternating crunch between your opposite elbow and opposite knee. Continue to alternate between elbows and knees while crunching your abdominal muscles.
Crunches
Description: Laying on your backside with your fingers by the sides of your head, perform a crunch with your abdominal muscles bringing your elbows to your knees in a simultaneous motion.
31

Workouts 2 (Tuesday, Thursday, & Saturday) Side Crunch Obliques
Description: Laying on a side of your body, perform a crunch action bringing your elbow to your knee.
Leg Raise - Toe Touch
Description: Laying on your backside with your feet raised vertically in the air, raise your upper back with your hands extended vertically reach towards your toes.
32

Workouts 2 (Tuesday, Thursday, & Saturday) Vertical Leg Raises
Description: Laying on your backside with your feet raised vertically in the air, raise your lower back off the ground using your core muscles while maintaining your legs vertically in the air avoiding the swaying of your legs as much as possible.
60 Seconds or 6 Inches Off The Ground
Description: Laying on your backside, raise your heels about 6 inches off the ground and hold this position for 60 seconds.
33

Workouts 2 (Tuesday, Thursday, & Saturday) Minute Drills
Description: Start at the baseline in a ready to run position. Sprint full-court and back to the baseline 5x times in less than one minute.
34

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Point Guard Mastery:

12 Week Basketball Body Athletic DevelopmentWorkout Program

with Coach Casely And Shedrick Ha ynes

2012 All Rights Reserved

2012 All Rights Reserved

Point Guard Mastery: 12 Week Basketball Body Workout Program

2012 All Rights Reserved

Point Guard Mastery: 12 Week Basketball Body Workout Program

-5 Minute BreakMinute Drills (5-10mins.)

2012 All Rights Reserved

Workout 1 (Weeks 1-4) Workout 1 (Level 1)

Check Warm Up & Stretches List (pages 11-14)

2012 All Rights Reserved

Workout 2 (Weeks 1-4) Workout 2 (Level 1)

2x(15 Reps) 30secs.

2x(20 Reps) 45secs.

3x(15 Reps) 60secs.

2x(25 Reps) 60secs.

2x(20 Reps) 30secs.

3x(15 Reps) 45secs.

2x(25 Reps) 60secs.

4x(15 Reps) 60secs.

Check Ab Cycle List (page ?)

2012 All Rights Reserved

Workout 1 (Weeks 5-8) Workout 1 (Level 2)

Check Warm Up & Stretches List (pages 11-14)

2012 All Rights Reserved

Workout 2 (Weeks 5-8) Workout 2 (Level 2)

4x(15 Reps) 2x(45secs)

3x(25 Reps) 2x(45secs)

4x(20 Reps) 2x(60secs)

3x(30 Reps) 2x(60secs)

3x(25 Reps) 2x(45secs)

4x(20 Reps) 2x(45secs)

3x(30 Reps) 2x(60secs)

4x(25 Reps) 2x(60secs)

Check Ab Cycle List (page ?)

2012 All Rights Reserved

Workout 1 (Weeks 9-12) Workout 1 (Level 3)

Check Warm Up & Stretches List (pages 11-14)

2012 All Rights Reserved

Workout 2 (Weeks 9-12) Workout 2 (Level 3)

4x(25 Reps) 3x(45secs)

5x(20 Reps) 3x(60secs)

4x(30 Reps) 3x(60secs)

5x(25 Reps) 4x(60secs)

5x(20 Reps) 3x(45secs)

4x(30 Reps) 3x(60secs)

5x(25 Reps) 3x(60secs)

5x(30 Reps) 4x(60secs)

Check Ab Cycle List (page ?)

2012 All Rights Reserved

Point Guard Mastery: 12 Week Basketball Body Workout Program

2012 All Rights Reserved

Point Guard Mastery: 12 Week Basketball Body Workout Program

2012 All Rights Reserved

Point Guard Mastery: 12 Week Basketball Body Workout Program

Legs Extended (Straight Down)

Legs Extended (Right & Left)

2012 All Rights Reserved

Point Guard Mastery: 12 Week Basketball Body Workout Program

Lower Back Crossover Stretch

2012 All Rights Reserved