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8-Week YouthTraining Program
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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 8-WEEK TRAINING PROGRAM FOR YOUTH BASKETBALL PLAYERS (AGES 8-12)
2013 Stronger Team | All Rights Reserved 1
Introduction
Should kids lift weights? Will it stunt their growth? At what age should they start? What kinds of exercises and
drills are safe?
These are excellent and valid questions. The goal of this program is to clear up the confusion and provide an
age appropriate training program for boys and girls ages 8-12.
One of the most important concepts to understand in youth training is that a childs chronological age and their
physical and mental maturity are not always the same. This includes their muscular and Central Nervous
System maturity (coordination, body awareness, etc.) as well as their mental maturity (attention span, ability to
process and follow instructions, etc.). Children mature and progress at different rates. Some 10 year olds look
and act 16 and some 16 year olds look and act 10!
Given such individual differences, we highly recommend you get an assessment and approval from a
qualified professional prior to implementing this training program.
In addressing the questions we asked earlier, there is a difference between lifting weights and strength
training. We prefer to use the term strength training as it encompasses a variety of modalities and
methodologies. Plus, our goal is not to produce better weight lifters, but rather to use appropriate training
methods to produce stronger, more coordinated, and more confident young players.
We are firm believers young athletes ages 8-12 years old, who have been assessed and approved by a
qualified professional, should participate in a structured, supervised, age appropriate training program such as
this one. We recommend that all participants are properly supervised to help make sure perfect technique is
utilized and that safety is the highest priority. Resistances, if needed at all, should be very conservative. Using
lighter loads will reduce unnecessary orthopedic stress. This age appropriate training program will not harm a
childs growth, but will actually help strengthen their skeletal and muscular system as well as their connective
tissue. It will also help facilitate an improvement in their coordination and body awareness.
As mentioned previously, while individual differences will certainly come into play, 8-12 years old is usually a
safe age range to start an appropriate training program. This comprehensive program involves dynamic
flexibility, movement preparation, footwork, strength training, and agility training. This program is to be done
twice per week, for 30-45 minutes per workout. It focuses on multi-joint exercises and movements (skipping,
hopping, jumping, lunging, squatting, pushing, pulling, throwing, and twisting) and using appropriate loads
(resistances they can do for 20 perfect reps). The workouts should be challenging, yet fun and engaging with
the goal of building great training habits and a solid foundation of proper movement.
It is important for younger players to be exposed to a variety of motor skills in order to promote future athletic
success and injury prevention. Developing this basic coordination through a wide variety of movements, drills,
and exercises is integral, with the eventual goal of developing basketball specific coordination in their teenage
years. But you need to develop a solid foundation of the basics before you can introduce the specifics! This
program lays the foundation for the future.
Research has shown that coordination is best developed between the ages of 8-12 years old. There are
several components to coordination, such as balance, rhythm, body awareness in space, and reaction.
Younger players that can learn to perfect these components, and improve their coordination through
appropriate training, tend to have better athletic success at later ages.
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Stronger Team, LLC 8-WEEK TRAINING PROGRAM FOR YOUTH BASKETBALL PLAYERS (AGES 8-12)
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Youth Training Program Components
Safe: Safety is important for any training program, but is integral for working with young players. We
encourage proper form, technique, and footwork at all times.
Fun: We want this program to be fun and engaging
Fundamental: We want young players to master a variety of general motor skills (skipping, hopping,
jumping, lunging, squatting, pushing, pulling, throwing, and twisting) before trying to master sport-
specific skills (ball handling, shooting, etc.).
Challenging: Young players learn quickly and are like sponges, so we have tried to challenge them
physically and mentally with a variety of new movements, exercises, and drills.
Here are several quality coaching points to use when implementing this program:
Plyometrics:
Avoid knocked kneed position in both jumping and landing.
Land with chest over knees over feet to improve balance and stability.
Absorb impact with ankles, knees, and hips (quiet landing, no bouncing).
Land toe to heel (but nottip-toed) and quickly distribute weight to the entire foot.
Agility:
Plant using each foot & ankle equally.
Plant at 90 degrees (perpendicular to the direction you were running, T-step).
Use shorter, choppy steps when decelerating and closing out.
Keep around should width apart and hips low.
NOTE: The warm-up and strength portion of the workout may be performed without shoes. This will help
develop a better sense of balance as well as strengthen the small intrinsic muscles of the foot and ankle.
Agility Drills:
Start each drill in an athletic stance.
Stay low and use the T-step for each transition.
Perform each drill as quickly as possible, but always use correct footwork.
Rest
Unless otherwise noted, we recommend you rest as long as you feel necessary in between each set and
exercise. Initially this may be as much as 2-3 minutes, but over time, as you get in better basketball shape,
you will be able to reduce your rest to 30-45 seconds. Ideally your rest intervals will continue to get shorter as
the program progresses. This metabolic conditioning will help you on the court!
Workout Schedule
This 8-week program was designed to be flexible in regards to scheduling the weekly workouts as we know
everyones situation is slightly different. It is to be performed twice a week (there is a Day 1 and Day 2
workout) on non-consecutive days. It can be performed before or after skill workouts or practice.
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Important: many of the exercises within the exercise program have abbreviated descriptions. Below is the key
for each of the abbreviations.
KEY: DB: Dumbbell MB: Medicine Ball
Workout: Month 1 Week 1 Day 1
Activity Sets / Duration
DynamicFlexibility
Knee Hugs, Quad Stretch, Shin Grabs, Side-to-Side Lunges, Overhead Forward Lunges,Horizontal Leg Swings
Movement Series(with basketball)
Jog / backpedal with overhead reach
Jog / backpedal with lateral reach
Jog / backpedal run with twisting reach
Agility / Speed
Forward and Backward Skips Perform 4 reps
Deceleration Runs(the walk back is the rest period)
Perform 4 reps, 2 reps at 50% of max speedand 2 reps at 75% of max speed
PlyometricsLow Box Landings 1 set of 6 reps
Low Hurdle Two Foot Jumps (stick landing) 2 sets of 4 reps
Pre-hab(no shoes)
Bench Squats 1 set of 10 reps
One Leg Balance and Reach (each leg) 1 set of 10 reps
Front Bridge 2 sets of 30 seconds
Side Bridge (on knees) (each side) 2 sets of 15 seconds
Strength Training
Perform 2 rounds of each exercise consecutively. Rest 1 minute between exercises and2 minutes between each round.
Bench Squats 1 set of 8 reps
Push-Up Position Hold 1 set of 30 seconds
Inverted Row 1 set of 8-10 reps
MB Slams 1 set of 10 reps
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Workout: Month 1 Week 1 Day 2
Activity Sets / Duration
DynamicFlexibility
Knee Hugs, Quad Stretch, Inchworm, Standing Groin Stretch, Over the Fence, Low Lunges
Movement Series(with basketball)
Slide with overhead reachSlide with lateral reach
Slide with twisting reach
Agility / Speed
Lateral Skips Perform 4 reps
Deceleration Runs(the walk back is the rest period)
Perform 4 reps, 2 at 50% speed and 2 at 75%speed
Zigzag Agility Perform 6 reps (forward sprint)
Plyometrics
Low Box Landings 1 set of 6 reps
Quick Two Foot Jumping Series
1 set of 20 jumps for each pattern
Side to Side
Front to Back
Twists
Touch Toes / Touch Heels
Pre-hab(no shoes)
Glute Bridge 1 set of 10 reps
Fire Hydrants (each leg) 1 set of 10 reps
One Leg Balance and Reach (each leg) 1 set of 10 reps
Front Bridge 2 sets of 20-30 second holds
Side Bridge (on knees) (each side) 2 sets of 10-20 second holds
Strength Training
Perform 2 Rounds of each exercise consecutively. Rest 30 seconds to 1 minutebetween exercises and 2 minutes between each round.
Bodyweight Reverse Lunges (each leg) 1 set of 6 reps
Bench Push-Ups 1 set of 8-10 reps
DB Row (each arm) 1 set of 10 reps
MB Overhead Wall Throws 1 set of 10 reps
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Workout: Month 1 Week 2 Day 1
Activity Sets / Duration
DynamicFlexibility
Knee Hugs, Quad Stretch, Frankenstein March, Shin Grabs, Side-to-Side Lunges, OverheadForward Lunges, Horizontal Leg Swings
Movement Series(with basketball)
Jog / backpedal with overhead reachJog / backpedal with lateral reach
Jog / backpedal run with twisting reach
Slide with overhead reach
Slide with lateral reach
Slide with twisting reach
Agility / Speed
Forward and Backward Skips Perform 4 reps
Deceleration RunsPerform 6 reps, 2 at 50% speed, 2 at 75%speed and 2 at 90-95% speed
PlyometricsLow Box Landings 1 set of 6 reps
Low Hurdle Two Foot Jumps (stick landing) 2 sets of 5 reps
Pre-hab(no shoes)
Bench Squats 1 set of 10 reps
One Leg Balance and Reach (each leg) 1 set of 10 reps
Front Bridge 2 sets of 20-30 second holds
Side Bridge (on knees) (each side) 2 sets of 10-20 second holds
Strength Training
Perform 2 Rounds of each exercise consecutively. Rest 30 seconds to 1 minutebetween exercises and 2 minutes between each round.
Bench Squats 1 set of 10 reps
Push-Up Position Hold 1 set of 20-30 second hold
Inverted Row 1 set of 8-10 reps
MB Slams 1 set of 12 reps
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Workout: Month 1 Week 2 Day 2
Activity Sets / Duration
DynamicFlexibility
Knee Hugs, Quad Stretch, Inchworm, Standing Groin Stretch, Over the Fence, Low Lunges
Movement Series(with basketball)
Jog / backpedal with overhead reachJog / backpedal with lateral reach
Jog / backpedal run with twisting reach
Slide with overhead reach
Slide with lateral reach
Slide with twisting reach
Agility / Speed
Lateral Skips Perform 6 reps
Deceleration Runs(the walk back is the rest period)
Perform 6 reps, 2 at 50% speed, 2 at 75%speed, and 2 at 90-95% speed
Zigzag Agility
Perform 3 reps for each:
forward sprint
Alternate forward sprint / backpedal
Plyometrics
Low Box Landings 1 set of 6 reps
Quick Two Foot Jumping Series
1 set of 20 jumps for each pattern
Side to Side
Front to Back
Twists
Touch Toes / Touch Heels
Pre-hab(no shoes)
Glute Bridge 1 set of 10 reps
Fire Hydrants (each leg) 1 set of 10 reps
One Leg Balance and Reach (each leg) 1 set of 10 reps
Front Bridge 2 sets of 20-30 second holds
Side Bridge (on knees) (each side) 2 sets of 10-20 second holds
Strength Training
Perform 2 Rounds of each exercise consecutively. Rest 30 seconds to 1 minutebetween exercises and 2 minutes between each round.
Bodyweight Reverse Lunges (each leg) 1 set of 8 reps
Bench Push-Ups 1 set of 10-12 reps
DB Row (each arm) 1 set of 12 reps
MB Overhead Wall Throws 1 set of 12 reps
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Workout: Month 1 Week 3 Day 1
Activity Sets / Duration
DynamicFlexibility
Knee Hugs, Quad Stretch, Shin Grabs, Side-to-Side Lunges, Overhead Forward Lunges,Horizontal Leg Swings
Movement Series(with basketball)
Jog / backpedal with overhead reachJog / backpedal with lateral reach
Jog / backpedal run with twisting reach
Slide with overhead reach
Slide with lateral reach
Slide with twisting reach
Carioca with overhead reach
Carioca with lateral reach
Carioca with twisting reach
Agility / Speed
Forward and Backward Skips Perform 6 reps
Deceleration Runs (the walk back is the rest
period)
Perform 6 reps, 2 at 50% speed, 2 at 75%
speed, 2 at 90% speed
PlyometricsLow Box Landings 1 Set of 6 reps
Low Hurdle Two Foot Jumps (Stick Landing) 3 Sets of 5 reps
Pre-hab(no shoes)
Bench Squats 1 Set of 10 reps
One Leg Balance and Reach (each leg) 1 Set of 10 reps
Front Bridge 2 Sets of 20-30 second holds
Side Bridge (on knees) (each side) 2 Sets of 10-20 second holds
Strength Training
Perform 3 Rounds of each exercise consecutively. Rest 30 seconds to 1 minutebetween exercises and 2 minutes between each round.
Bench Squats 1 set of 8 reps
Push-Up Position Hold 1 set of 20-30 second hold
Inverted Row 1 set of 8-10 reps
MB Slams 1 set of 10 reps
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Workout: Month 1 Week 3 Day 2
Activity Sets / Duration
DynamicFlexibility
Knee Hugs, Quad Stretch, Inchworm, Standing Groin Stretch, Over the Fence, Low Lunges
Movement Series(with basketball)
Jog / backpedal with overhead reachJog / backpedal with lateral reach
Jog / backpedal run with twisting reach
Slide with overhead reach
Slide with lateral reach
Slide with twisting reach
Carioca with overhead reach
Carioca with lateral reach
Carioca with twisting reach
Agility / Speed
Lateral Skips Perform 6 reps
Deceleration Runs (the walk back is the rest
period)
Perform 6 reps, 2 at 50% speed, 2 at 75%
speed, 2 at 90% speed
Zigzag Agility
Perform 3 reps for each:
forward sprint
Alternate forward sprint / backpedalAlternate forward sprint / slide
Plyometrics
Low Box Landings 1 set of 6 reps
Quick Two Foot Jumping Series
2 sets of 20 jumps for each pattern
Side to Side
Front to Back
Twists
Touch Toes / Touch Heels
Pre-hab(no shoes)
Glute Bridge 1 set of 10 reps
Fire Hydrants (each leg) 1 set of 10 reps
One Leg Balance and Reach (each leg) 1 set of 10 reps
Front Bridge 2 sets of 20-30 second holds
Side Bridge (on knees) (each side) 2 sets of 10-20 second holds
Strength Training
Perform 3 Rounds of each exercise consecutively. Rest 30 seconds to 1 minutebetween exercises and 2 minutes between each round.
Bodyweight Reverse Lunges (each leg) 1 set of 6 reps
Bench Push-Ups 1 set of 10 reps
DB Row (each arm) 1 set of 10 reps
MB Overhead Wall Throws 1 set of 10 reps
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Workout: Month 1 Week 4 Day 1
Activity Sets / Duration
DynamicFlexibility
Knee Hugs, Quad Stretch, Shin Grabs, Side-to-Side Lunges, Overhead Forward Lunges,Horizontal Leg Swings
Movement Series(with basketball)
Jog / backpedal with overhead reachJog / backpedal with lateral reach
Jog / backpedal run with twisting reach
Slide with overhead reach
Slide with lateral reach
Slide with twisting reach
Carioca with overhead reach
Carioca with lateral reach
Carioca with twisting reach
Agility / Speed
Forward and Backward Skips Perform 6 reps
Deceleration Runs (the walk back is the rest
period)
Perform 6 reps, 2 at 50% speed and 4 at 90%
speed
PlyometricsLow Box Landings 1 set of 6 reps
Low Hurdle Two Foot Continuous Jumps 3 sets of 6 reps
Pre-hab(no shoes)
Bench Squats 1 set of 10 reps
One Leg Balance and Reach (each leg) 1 set of 10 reps
Front Bridge 2 sets of 20-30 second holds
Side Bridge (on knees) (each side) 2 sets of 10-20 second holds
Strength Training
Perform 3 Rounds of each exercise consecutively. Rest 30 seconds to 1 minutebetween exercises and 2 minutes between each round.
Bench Squats 1 set of 10 reps
Push-Up Position Hold 1 set of 20-30 second hold
Inverted Row 1 set of 10 reps
MB Slams 1 set of 12 reps
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Workout: Month 1 Week 4 Day 2
Activity Sets / Duration
DynamicFlexibility
Knee Hugs, Quad Stretch, Inchworm, Standing Groin Stretch, Over the Fence, Low Lunges
Movement Series(with basketball)
Jog / backpedal with overhead reachJog / backpedal with lateral reach
Jog / backpedal run with twisting reach
Slide with overhead reach
Slide with lateral reach
Slide with twisting reach
Carioca with overhead reach
Carioca with lateral reach
Carioca with twisting reach
Lateral Skips Perform 6 reps
Agility/Speed
Deceleration Runs (the walk back is the rest
period)
Perform 6 reps, 2 at 50% speed, 2 at 75%
speed, 2 at 90% speed
Zigzag Agility
Perform 3 reps for each:
forward sprint
Alternate forward sprint / backpedalAlternate forward sprint / slideAlternate forward sprint / carioca
Plyometrics
Low Box Landings 1 set of 6 reps
Quick Two Foot Jumping Series
2 sets of 25 jumps for each pattern
Side to Side
Front to Back
Twists
Touch Toes / Touch Heels
Pre-hab(no shoes)
Glute Bridge 1 set of 10 reps
Fire Hydrants (each leg) 1 set of 10 reps
3-Spot Balance and Reach (each spot / eachleg)
1 set of 10 reps
Front Bridge 2 sets of 20-30 seconds
Side Bridge (on knees) (each side) 2 sets of 10-20 seconds
Strength Training
Perform 3 Rounds of each exercise consecutively. Rest 30 seconds to 1 minutebetween exercises and 2 minutes between each round.
Bodyweight Reverse Lunges (each leg) 1 set of 8 reps
Bench Push-Ups 1 set of 12 reps
DB Row (each arm) 1 set of 12 reps
MB Overhead Wall Throws 1 set of 12 reps
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Workout: Month 2 Week 1 Day 1
Activity Sets / Duration
DynamicFlexibility
Knee Hugs, Quad Stretch, Shin Grabs, Side-to-Side Lunges, Overhead Forward Lunges,Horizontal Leg Swings
Movement Series(with basketball)
Jog / backpedal with overhead reachJog / backpedal with lateral reach
Jog / backpedal run with twisting reach
Slide with overhead reach
Slide with lateral reach
Slide with twisting reach
Carioca with overhead reach
Carioca with lateral reach
Carioca with twisting reach
Agility / Speed
Forward and Backward Skips Perform 6 reps
Deceleration runsPerform 6 reps, 2 at 50% speed and 4 at 90%
speed
Plyometrics
Low Box Landings 1 set of 6 reps
Single Leg Lateral Bounds (stick landing)(each leg)
2 sets of 5 reps
Pre-hab(no shoes)
Bench Squats 1 set of 10 reps
3-Spot Balance and Reach (each spot / eachleg)
1 set of 3 reps
Front Bridge 2 sets of 30-40 second holds
Side Bridge (on knees) (each side) 2 sets of 20 second holds
Strength Training
Perform 2 Rounds of each exercise consecutively. Rest 30 seconds to 1 minutebetween exercises and 2 minutes between each round.
Bodyweight Forward Lunges (each leg) 1 set of 6 reps
Push-Up Core Series (each hand / eachmove)
1 set of 5 reps
Bodyweight Lateral Lunges (each leg) 1 set of 6 reps
Inverted Row 1 set of 8 reps
MB Side Slams (each side) 1 set of 6 reps
Wall Dorsiflexion 1 set of 12 reps
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Workout: Month 2 Week 1 Day 2
Activity Sets / Duration
DynamicFlexibility
Knee Hugs, Quad Stretch, Inchworm, Standing Groin Stretch, Over the Fence, Low Lunges
Movement Series(with basketball)
Jog / backpedal with overhead reachJog / backpedal with lateral reach
Jog / backpedal run with twisting reach
Slide with overhead reach
Slide with lateral reach
Slide with twisting reach
Carioca with overhead reach
Carioca with lateral reach
Carioca with twisting reach
Agility / Speed
Deceleration runsPerform 6 reps, 2 at 50% speed and 4 at 90%speed
M-Drill Forward sprints 2 sets of 4 reps
Plyometrics
Low Box Landings 1 set of 6 reps
Quick Two Foot Jumping Series
1 set of 10 jumps for each pattern
Side to Side jumps while moving forwards andbackwards
Front to Back jumps while moving left to right
Twist jumps while moving forwards andbackwards
Toe / Heel jumps while moving left to right
Pre-hab(no shoes)
Glute Bridge 1 set of 10 reps
Fire Hydrants (each leg) 1 set of 10 reps
One Leg Balance and Reach (each leg) 1 set of 10 reps
Front Bridge 2 sets of 30-40 seconds
Side Bridge (on knees) (each side) 2 sets of 20-30 seconds
Strength Training
Perform 2 Rounds of each exercise consecutively. Rest 30 seconds to 1 minutebetween exercises and 2 minutes between each round.
Bodyweight Step-Ups (each leg) 1 set of 8 reps
Basketball Push-Ups (each arm) 1 set of 6 reps
Inverted Row 1 set of 12 reps
DB Shoulder Press 1 set of 12 reps
Bear Crawls (up / back) 1 set of 10 yards
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Workout: Month 2 Week 2 Day 1
Activity Sets / Duration
DynamicFlexibility
Knee Hugs, Quad Stretch, Shin Grabs, Side-to-Side Lunges, Overhead Forward Lunges,Horizontal Leg Swings
Movement Series(with basketball)
Jog / backpedal with overhead reachJog / backpedal with lateral reach
Jog / backpedal run with twisting reach
Slide with overhead reach
Slide with lateral reach
Slide with twisting reach
Carioca with overhead reach
Carioca with lateral reach
Carioca with twisting reach
Agility / Speed
Forward and Backward Skips Perform 6 reps
Deceleration runsPerform 6 reps, 2 at 50% speed and 4 at 90%
speed
Plyometrics
Low Box Landings 1 set of 6 reps
Single Leg Lateral Bounds (stick landing)(each leg)
2 sets of 6 reps
Pre-hab(no shoes)
Bench Squats 1 set of 10 reps
3-Spot Balance and Reach (each spot / eachleg)
1 set of 3 reps
Front Bridge 2 sets of 30-40 second holds
Side Bridge (on knees) (each side) 2 sets of 20-30 second holds
Strength Training
Perform 2 Rounds of each exercise consecutively. Rest 30 seconds to 1 minutebetween exercises and 2 minutes between each round.
Bodyweight Forward Lunges (each leg) 1 set of 8 reps
Push-Up Core Series (each hand / eachmove)
1 set of 6 reps
Bodyweight Lateral Lunges (each leg) 1 set of 8 reps
Inverted Row 1 set of 10 reps
MB Side Slams (each side) 1 set of 8 reps
Wall Dorsiflexion 1 set of 15 reps
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Workout: Month 2 Week 2 Day 2
Activity Sets / Duration
DynamicFlexibility
Knee Hugs, Quad Stretch, Inchworm, Standing Groin Stretch, Over the Fence, Low Lunges
Movement Series(with basketball)
Jog / backpedal with overhead reachJog / backpedal with lateral reach
Jog / backpedal run with twisting reach
Slide with overhead reach
Slide with lateral reach
Slide with twisting reach
Carioca with overhead reach
Carioca with lateral reach
Carioca with twisting reach
Agility / Speed
Deceleration runsPerform 6 reps, 2 at 50% speed and 4 at 90%speed
M-DrillForward sprints 2 sets of 3 repsAlternate forward sprint / backpedal 2 setsof 3 reps
Plyometrics
Low Box Landings 1 set of 6 reps
Quick Two Foot Jumping Series
1 set of 12 jumps for each pattern
Side to Side jumps while moving forwards andbackwards
Front to Back jumps while moving left to right
Twist jumps while moving forwards andbackwards
Toe / Heel jumps while moving left to right
Pre-hab(no shoes)
Glute Bridge 1 set of 10 reps
Fire Hydrants (each leg) 1 set of 10 reps
One Leg Balance and Reach (each leg) 1 set of 10 reps
Front Bridge 2 sets of 30-40 seconds
Side Bridge (on knees) (each side) 2 sets of 20-30 seconds
Strength Training
Perform 2 Rounds of each exercise consecutively. Rest 30 seconds to 1 minutebetween exercises and 2 minutes between each round.
Bodyweight Step-Ups (each leg) 1 set of 10 reps
Basketball Push-Ups (each hand) 1 set of 7 reps
Inverted Row 1 set of 12 reps
DB Shoulder Press 1 set of 12 reps
Bear Crawls (up / back) 1 set of 15 yards
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Stronger Team, LLC 8-WEEK TRAINING PROGRAM FOR YOUTH BASKETBALL PLAYERS (AGES 8-12)
2013 Stronger Team | All Rights Reserved 16
Workout: Month 2 Week 3 Day 1
Activity Sets / Duration
DynamicFlexibility
Knee Hugs, Quad Stretch, Frankenstein March, Shin Grabs, Side-to-Side Lunges, OverheadForward Lunges, Horizontal Leg Swings
Movement Series(with basketball)
Jog / backpedal with overhead reachJog / backpedal with lateral reach
Jog / backpedal run with twisting reach
Slide with overhead reach
Slide with lateral reach
Slide with twisting reach
Carioca with overhead reach
Carioca with lateral reach
Carioca with twisting reach
Agility / Speed
Forward and Backward Skips Perform 6 reps
Deceleration runsPerform 6 reps, 2 at 50% speed and 4 at 90%
speed
Plyometrics
Low Box Landings 1 set of 6 reps
Low Hurdle Two Foot 90 Degree Jumps 3 sets of 6 reps
Single Leg Lateral Bounds (stick landing)(each leg)
3 sets of 5 reps
Pre-hab(no shoes)
Bench Squats 1 Set of 10 reps
3-Spot Balance and Reach (each spot / eachleg)
1 Set of 3 reps
Front Bridge 2 sets of 30-40 second holds
Side Bridge (on knees) (each side) 2 sets of 20-30 second holds
Strength Training
Perform 3 Rounds of each exercise consecutively. Rest 30 seconds to 1 minutebetween exercises and 2 minutes between each round.
Bodyweight Forward Lunges 1 set of 6 reps
Push-Up Core Series (each hand / eachmove)
1 set of 5 reps
Bodyweight Lateral Lunges (each leg) 1 set of 6 reps
Inverted Row 1 set of 8 reps
MB Side Slams (each side) 1 set of 6 reps
Wall Dorsiflexion 1 set of 15 reps
8/9/2019 8 Week Training Program for Youth Basketball Players
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Stronger Team, LLC 8-WEEK TRAINING PROGRAM FOR YOUTH BASKETBALL PLAYERS (AGES 8-12)
2013 Stronger Team | All Rights Reserved 17
Workout: Month 2 Week 3 Day 2
Activity Sets / Duration
DynamicFlexibility
Knee Hugs, Quad Stretch, Inchworm, Standing Groin Stretch, Over the Fence, Low Lunges
Movement Series(with basketball)
Jog / backpedal with overhead reachJog / backpedal with lateral reach
Jog / backpedal run with twisting reach
Slide with overhead reach
Slide with lateral reach
Slide with twisting reach
Carioca with overhead reach
Carioca with lateral reach
Carioca with twisting reach
Agility / Speed
Deceleration runsPerform 6 reps, 2 at 50% speed and 4 at 90%speed
M-Drill
Forward sprints 2 sets of 3 repsAlternate forward sprint / backpedal 2 setsof 3 reps
Alternate forward sprint / slide2 sets of 3 reps
Plyometrics
Low Box Landings 1 set of 6 reps
Quick Two Foot Jumping Series
2 sets of 10 Jumps for Each Pattern
Side to Side jumps while moving forwards andbackwards
Front to Back jumps while moving left to right
Twist jumps while moving forwards and
backwardsToe / Heel jumps while moving left to right
Pre-hab(no shoes)
Glute Bridge 1 set of 10 reps
Fire Hydrants (each leg) 1 set of 10 reps
One Leg Balance and Reach (each leg) 1 set of 10 reps
Front Bridge 2 sets of 30-40 seconds
Side Bridge (on knees) (each side) 2 sets of 20-30 seconds
Strength Training
Perform 3 Rounds of each exercise consecutively. Rest 30 seconds to 1 minutebetween exercises and 2 minutes between each round.
Bodyweight Step-Ups (each leg) 1 set of 8 reps
Basketball Push-Ups (each hand) 1 set of 5 reps
Inverted Row 1 set of 8 reps
DB Shoulder Press 1 set of 8 reps
Bear Crawls (up / back) 1 set of 10 yards
8/9/2019 8 Week Training Program for Youth Basketball Players
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Stronger Team, LLC 8-WEEK TRAINING PROGRAM FOR YOUTH BASKETBALL PLAYERS (AGES 8-12)
2013 Stronger Team | All Rights Reserved 18
Workout: Month 2 Week 4 Day 1
Activity Sets / Duration
DynamicFlexibility
Knee Hugs, Quad Stretch, Shin Grabs, Side-to-Side Lunges, Overhead Forward Lunges,Horizontal Leg Swings
Movement Series(with basketball)
Jog / backpedal with overhead reachJog / backpedal with lateral reach
Jog / backpedal run with twisting reach
Slide with overhead reach
Slide with lateral reach
Slide with twisting reach
Carioca with overhead reach
Carioca with lateral reach
Carioca with twisting reach
Agility / Speed
Forward and Backward Skips Perform 6 reps
Deceleration runsPerform 6 reps, 2 at 50% speed and 4 at 90%
speed
Plyometrics
Low Box Landings 1 set of 6 reps
Low Hurdle Two Foot 90 Degree Jumps 3 sets of 6 reps
Single Leg Lateral Bounds (Stick Landing)(each leg)
3 sets of 5 reps
Pre-hab(no shoes)
Bench Squats 1 set of 10 reps
3-Spot Balance and Reach (each spot / eachleg)
1 set of 3 reps
Front Bridge 2 sets of 30-40 second holds
Side Bridge (On Knees) 2 sets of 20-30 second holds
Strength Training
Perform 3 Rounds of each exercise consecutively. Rest 30 seconds to 1 minutebetween exercises and 2 minutes between each round.
Bodyweight Forward Lunges (each leg) 1 set of 8 reps
Push-Up Core Series (each hand / eachmove)
1 set of 6 reps
Bodyweight Lateral Lunges (each leg) 1 set of 8 reps
Inverted Row 1 set of 10 reps
MB Side Slams (each side) 1 set of 8 reps
Wall Dorsiflexion 1 set of 15 reps
8/9/2019 8 Week Training Program for Youth Basketball Players
20/45
Stronger Team, LLC 8-WEEK TRAINING PROGRAM FOR YOUTH BASKETBALL PLAYERS (AGES 8-12)
2013 Stronger Team | All Rights Reserved 19
Workout: Month 2 Week 4 Day 2
Activity Sets / Duration
DynamicFlexibility
Knee Hugs, Quad Stretch, Inchworm, Standing Groin Stretch, Over the Fence, Low Lunges
Movement Series(with basketball)
Jog / backpedal with overhead reachJog / backpedal with lateral reach
Jog / backpedal with twisting reach
Slide with overhead reach
Slide with lateral reach
Slide with twisting reach
Carioca with overhead reach
Carioca with lateral reach
Carioca with twisting reach
Agility / Speed
Deceleration runsPerform 6 reps, 2 at 50% speed and 4 at 90%speed
M-Drill
Forward sprints 2 sets of 4 repsAlternate forward sprint / backpedal 2 setsof 4 reps
Alternate forward sprint / slide2 sets of 4 reps
Plyometrics
Low Box Landings 1 set of 6 reps
Quick Two Foot Jumping Series
2 sets of 12 jumps for each pattern
Side to Side jumps while moving forwards andbackwards
Front to Back jumps while moving left to right
Twist jumps while moving forwards and
backwardsToe / Heel jumps while moving left to right
Pre-hab(no shoes)
Glute Bridge 1 set of 10 reps
Fire Hydrants (each leg) 1 set of 10 reps
One Leg Balance and Reach (each leg) 1 set of 10 reps
Front Bridge 2 sets of 30-40 seconds
Side Bridge (on knees) (each side) 2 sets of 20-30 seconds
Strength Training
Perform 3 Rounds of each exercise consecutively. Rest 30 seconds to 1 minutebetween exercises and 2 minutes between each round.
Bodyweight Step-Ups (each leg) 1 set of 10 reps
Basketball Push-Ups (each hand) 1 set of 6 reps
Inverted Row 1 set of 10 reps
DB Shoulder Press 1 set of 10 reps
Bear Crawls (up / back) 1 set of 15 yards
8/9/2019 8 Week Training Program for Youth Basketball Players
21/45
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8/9/2019 8 Week Training Program for Youth Basketball Players
22/45
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8/9/2019 8 Week Training Program for Youth Basketball Players
23/45
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8/9/2019 8 Week Training Program for Youth Basketball Players
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8/9/2019 8 Week Training Program for Youth Basketball Players
25/45
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8-WEEK TRA
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8/9/2019 8 Week Training Program for Youth Basketball Players
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8-WEEK TRA
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8/9/2019 8 Week Training Program for Youth Basketball Players
27/45
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8-WEEK TRA
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8/9/2019 8 Week Training Program for Youth Basketball Players
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8-WEEK TRA
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8/9/2019 8 Week Training Program for Youth Basketball Players
29/45
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8-WEEK TRA
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8/9/2019 8 Week Training Program for Youth Basketball Players
30/45
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8-WEEK TRA
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8/9/2019 8 Week Training Program for Youth Basketball Players
31/45
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8/9/2019 8 Week Training Program for Youth Basketball Players
32/45
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8/9/2019 8 Week Training Program for Youth Basketball Players
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8/9/2019 8 Week Training Program for Youth Basketball Players
34/45
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8-WEEK TRA
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8/9/2019 8 Week Training Program for Youth Basketball Players
35/45
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8/9/2019 8 Week Training Program for Youth Basketball Players
36/45
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8-WEEK TRA
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8/9/2019 8 Week Training Program for Youth Basketball Players
37/45
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8-WEEK TRA
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8/9/2019 8 Week Training Program for Youth Basketball Players
38/45
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8-WEEK TRA
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8/9/2019 8 Week Training Program for Youth Basketball Players
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8/9/2019 8 Week Training Program for Youth Basketball Players
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