8 week training program for youth basketball players

8/9/2019 8 Week Training Program for Youth Basketball Players

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8-Week YouthTraining Program

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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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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.


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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DynamicFlexibility

Knee Hugs, Quad Stretch, Inchworm, Standing Groin Stretch, Over the Fence, Low Lunges


Slide with overhead reachSlide with lateral reach

Slide with twisting reach

Agility / Speed

Lateral Skips Perform 4 reps


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


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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DynamicFlexibility

Knee Hugs, Quad Stretch, Frankenstein March, Shin Grabs, Side-to-Side Lunges, OverheadForward Lunges, Horizontal Leg Swings


Jog / backpedal with overhead reachJog / backpedal with lateral reach


Slide with overhead reach

Slide with lateral reach


Agility / Speed


Deceleration RunsPerform 6 reps, 2 at 50% speed, 2 at 75%speed and 2 at 90-95% speed


Low Hurdle Two Foot Jumps (stick landing) 2 sets of 5 reps

Pre-hab(no shoes)





Strength Training



Push-Up Position Hold 1 set of 20-30 second hold




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DynamicFlexibility








Agility / Speed



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




Side to Side

Front to Back

Twists


Pre-hab(no shoes)






Strength Training



Bench Push-Ups 1 set of 10-12 reps




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DynamicFlexibility








Carioca with overhead reach

Carioca with lateral reach

Carioca with twisting reach

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

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







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DynamicFlexibility











Agility / Speed



period)



Zigzag Agility


forward sprint

Alternate forward sprint / backpedalAlternate forward sprint / slide

Plyometrics



2 sets of 20 jumps for each pattern

Side to Side

Front to Back

Twists


Pre-hab(no shoes)






Strength Training



Bench Push-Ups 1 set of 10 reps




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DynamicFlexibility











Agility / Speed



period)

Perform 6 reps, 2 at 50% speed and 4 at 90%

speed


Low Hurdle Two Foot Continuous Jumps 3 sets of 6 reps

Pre-hab(no shoes)





Strength Training




Inverted Row 1 set of 10 reps



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DynamicFlexibility












Agility/Speed


period)



Zigzag Agility


forward sprint

Alternate forward sprint / backpedalAlternate forward sprint / slideAlternate forward sprint / carioca

Plyometrics




Side to Side

Front to Back

Twists


Pre-hab(no shoes)



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



Bench Push-Ups 1 set of 12 reps




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DynamicFlexibility











Agility / Speed


Deceleration runsPerform 6 reps, 2 at 50% speed and 4 at 90%

speed

Plyometrics


Single Leg Lateral Bounds (stick landing)(each leg)

2 sets of 5 reps

Pre-hab(no shoes)



1 set of 3 reps


Side Bridge (on knees) (each side) 2 sets of 20 second holds

Strength Training


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


MB Side Slams (each side) 1 set of 6 reps

Wall Dorsiflexion 1 set of 12 reps


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DynamicFlexibility











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




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)






Strength Training


Bodyweight Step-Ups (each leg) 1 set of 8 reps

Basketball Push-Ups (each arm) 1 set of 6 reps


DB Shoulder Press 1 set of 12 reps

Bear Crawls (up / back) 1 set of 10 yards


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DynamicFlexibility











Agility / Speed



speed

Plyometrics



2 sets of 6 reps

Pre-hab(no shoes)



1 set of 3 reps



Strength Training




1 set of 6 reps






16/45





DynamicFlexibility











Agility / Speed


M-DrillForward sprints 2 sets of 3 repsAlternate forward sprint / backpedal 2 setsof 3 reps

Plyometrics






Twist jumps while moving forwards andbackwards

Toe / Heel jumps while moving left to right

Pre-hab(no shoes)






Strength Training



Basketball Push-Ups (each hand) 1 set of 7 reps





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DynamicFlexibility

Knee Hugs, Quad Stretch, Frankenstein March, Shin Grabs, Side-to-Side Lunges, OverheadForward Lunges, Horizontal Leg Swings










Agility / Speed



speed

Plyometrics


Low Hurdle Two Foot 90 Degree Jumps 3 sets of 6 reps


3 sets of 5 reps

Pre-hab(no shoes)

Bench Squats 1 Set of 10 reps


1 Set of 3 reps



Strength Training


Bodyweight Forward Lunges 1 set of 6 reps


1 set of 5 reps






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DynamicFlexibility











Agility / 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



2 sets of 10 Jumps for Each Pattern



Twist jumps while moving forwards and

backwardsToe / Heel jumps while moving left to right

Pre-hab(no shoes)






Strength Training








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DynamicFlexibility











Agility / Speed



speed

Plyometrics


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)



1 set of 3 reps


Side Bridge (On Knees) 2 sets of 20-30 second holds

Strength Training




1 set of 6 reps






20/45





DynamicFlexibility




Jog / backpedal with twisting reach







Agility / 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






Twist jumps while moving forwards and

backwardsToe / Heel jumps while moving left to right

Pre-hab(no shoes)






Strength Training








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2013 Str

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8-WEEK TRA

2013 Str

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2013 Str

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34

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8-WEEK TRA

2013 Str

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8-WEEK TRA

2013 Str

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8-WEEK TRA

2013 Str

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8-WEEK TRA

2013 Str

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8-WEEK TRA

2013 Str

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8-WEEK TRA

2013 Str

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2013 Str

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2013 Str

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the first

8 week training program for youth basketball players

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