Treadmill Workouts for Basketball Players

Treadmill Workouts for
Basketball Players
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The exercise information presented on these pages is intended as an educational resource
and is not intended as a substitute for proper medical advice. Consult your physician or health
care professional before performing any of the exercises described on these pages or any
exercise technique or regimen, particularly if you have chronic or recurring medical conditions.
Discontinue any exercise that causes you pain or severe discomfort and consult a medical
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regard to the content of the information presented and accept no responsibility for its misuse.
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TREADMILL WORKOUTS FOR BASKETBALL PLAYERS
Introduction
A standard treadmill is an excellent training tool for basketball players for two distinct reasons. One, a treadmill
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 the
handrails. Place your feet on the frame of the
treadmill, straddling the belt. While continuing to
straddle, turn on the treadmill and increase to an
appropriate speed for the warm-up (approximately
6.0 mph). Before you hop on the moving belt,
continue to hold the handrails (either to the side or in
front). Then one foot at a time, as if you were about
to start running on the ground, get onto the treadmill
and begin running. Once you feel in control and
balanced, let go of the handrails and continue
running.
To dismount the moving belt, grab the handrails for
support and jump off of the treadmill belt so that your
feet land in the straddle position (same position you
started 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 of
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.
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TREADMILL WORKOUTS FOR BASKETBALL PLAYERS
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
Speed
Incline
Work Period
Rest Period
3.0 mph / 4.8 kph
2%
3:00
-
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TREADMILL WORKOUTS FOR BASKETBALL PLAYERS
Treadmill Workouts
Workout #1: 10 – 10 – 10
Speed
Incline
Work Period
Rest Period
10.0 mph / 16.0 kph
10 %
:20
:40
10.0 mph / 16.0 kph
10 %
:20
:40
10.0 mph / 16.0 kph
10 %
:20
:40
10.0 mph / 16.0 kph
10 %
:20
:40
10.0 mph / 16.0 kph
10 %
:20
:40
10.0 mph / 16.0 kph
10 %
:20
:40
10.0 mph / 16.0 kph
10 %
:20
:40
10.0 mph / 16.0 kph
10 %
:20
:40
10.0 mph / 16.0 kph
10 %
:20
:40
10.0 mph / 16.0 kph
10 %
:20
:40
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TREADMILL WORKOUTS FOR BASKETBALL PLAYERS
Workout #2: Short Intervals (Repeat this entire sequence twice)
Speed
Incline
Work Period
Rest Period
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
Speed
Incline
Work Period
Rest Period
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
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TREADMILL WORKOUTS FOR BASKETBALL PLAYERS
Workout #4: 4 Quarters
Speed
Incline
Work Period
Rest Period
Quarter
10.0 mph / 16.0 kph
10 %
:20
:40
1
st
10.0 mph / 16.0 kph
10 %
:20
:40
1
st
10.0 mph / 16.0 kph
10 %
:20
:40
1
st
10.0 mph / 16.0 kph
10 %
:20
:40
1
st
6.0 mph / 9.6 kph
2%
Light jog
2:00
8.0 mph / 12.8 kph
8%
:30
:30
2
nd
8.0 mph / 12.8 kph
8%
:30
:30
2
nd
8.0 mph / 12.8 kph
8%
:30
:30
2
nd
8.0 mph / 12.8 kph
8%
:30
:30
2
nd
6.0 mph / 9.6 kph
2%
Light jog
2:00
10.0 mph / 16.0 kph
10 %
:20
:40
3
rd
10.0 mph / 16.0 kph
10 %
:20
:40
3
rd
10.0 mph / 16.0 kph
10 %
:20
:40
3
rd
10.0 mph / 16.0 kph
10 %
:20
:40
3
rd
6.0 mph / 9.6 kph
2%
Light jog
2:00
8.0 mph / 12.8 kph
8%
:30
:30
4
th
8.0 mph / 12.8 kph
8%
:30
:30
4
th
8.0 mph / 12.8 kph
8%
:30
:30
4
th
8.0 mph / 12.8 kph
8%
:30
:30
4
th
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TREADMILL WORKOUTS FOR BASKETBALL PLAYERS
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
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TREADMILL WORKOUTS FOR BASKETBALL PLAYERS
Organized Chaos Workout #2: Alternating Recovery
Speed
Incline
Reps
Work Period
Rest Period
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
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TREADMILL WORKOUTS FOR BASKETBALL PLAYERS
Organized Chaos Workout #3: Alternating Incline
Speed
Incline
Reps
Work Period
Rest Period
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
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TREADMILL WORKOUTS FOR BASKETBALL PLAYERS
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 and
coordination. Be sure that you’ve mastered the foot patterns in a stationary position before attempting any of
the 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 a
twisting 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)
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TREADMILL WORKOUTS FOR BASKETBALL PLAYERS
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Workout Options
1.
Half-Court Circle: Perform each of the patterns listed above around the center jump circle on a
basketball 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 near
elbow, then to the intersection of the midcourt line and sideline, then to the adjacent elbow, then to the
adjacent baseline corner.
4.
Roll the Dice: You will need a pair of dice for this drill. Your first die will determine which foot pattern
you will perform (using the #1-6 in the multi-directional workout). The second die will determine how
long 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 50
seconds.
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
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