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Virtual Workouts​
energy - effort - enthusiasm

" PLEASE MAKE SURE YOU WARM UP PROPERLY AND HAVE A NOTEBOOK TO DOCUMENT YOUR WORKOUT! "

    Please log your workout!!!​

Submit
Basketball Warm-up

20 layups (on each side)
20 mike-en (on each side)
30 pound dribbles on both sides 
30 crossovers
30 behind the back 
30 sequence pound dribble between the legs 
5 spot shooting 


Workout

Cardio (Pick One)
Mile Run, Bike Ride (45 minutes), Walk (1 hr)

Agility/Footwork - Jump Rope  (Pick One)
30 minutes Boxer Skip or 10 Minute Jump-Rope Workout  

10 Minute Jump-Rope Workout:  
https://www.youtube.com/watch?v=1BZM2Vre5oc
​
Boxer Skip: 
https://youtu.be/fLiozP7GVeA

Complete List Below​
2 x 15 push-ups 
50 crunches 
50 sit-ups
2 x 20 leg lifts 
2 x 30 sec planks 
2 x 20 scissors kicks
2 x 30 mountain climbers
2 x 15 squats 
6 inch leg holds for 2 x 30
  Action Drills
(Start slow and learn the drill than gradually speed up the pace)


Need help with a drill email Bre or Kenzie:
Breanna Jefferson:[email protected]  
Mikenzie Jones: [email protected]


​
Drill 1- Defensive slides for 1 min 
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Drill 2 - 1 minute x 3 -  ipv-03DD3C30-7893-4946-BCDA-4FA59F336FA3.MP4
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Drill 3 - 1 minute x 5 -  ips-F153D55B-3CD7-4AE8-837A-E54D8EC6EF12.MP4
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Drill 4 - 10 x On Right Side And 10 x On Left Side -
​
  https://drive.google.com/open?id=16PERKR33iEnG1JbsNtYhYRRusZ4A4r51
​
Drill 5 - 10 x On Right Side And 10 x On Left Side -
​  
https://drive.google.com/open?id=1FomJzxuhbY50R0kL8RrU4SwaIxSxIzPP

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Drill 6 - 15 x 3-  https://drive.google.com/open?id=1SIJ4KP24vKyfMLOkyUu18Kq1km1bRIbE
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Drill 7 - 1 minute x 3 -  https://drive.google.com/open?id=1SgZaYIm0uCxlrB-BZtUAzC2LkAc7LAR4
​
Drill 8 - 10 X 3 -  https://drive.google.com/open?id=1So9vweaP2WKx7AUy_WE1Jm00Dd9J8H2F
​
Drill 9 - Repeat 2x or instead of doing 12 between the legs and 12 behind the bad you can combine
​both sets and do 24 between the legs and 24 behind the back -
 
https://drive.google.com/open?id=1xacG5J03MRlvjRLi7Eb3_39efaTfb8Rq


PLEASE MAKE SURE YOU STRETCH AFTER YOUR WORKOUT.


DRILL 2 
DRILL 3
DRILL 4
DRILL 5
DRILL 6
DRILL 7
DRILL 8
DRILL 9

extra work section - please complete top before jumping into this section  

 
AGILITY/FOOTWORK


CONE DRILLS (You can use anything for cones)
Lateral COD - 3 sets of 5
Modified T-Drill - 3 sets of 5
6 Cone Box Drill - 3 sets of 5
Defensive Strafing – 3 sets of 5
Star Drill – 3 sets of 5

 
Link to all the cone drills listed https://www.youtube.com/watch?v=F-CUnbEIKzI

GAMES
 
FIFTY
Make 50 points without stopping no re-bounder 

Rules
You must alternate shots between 3pt and 2pt
Must move around the court
Must yell Bucket or Splash on every shot

HUNDO
Shot 100 free throws
10 sets of 10 shots
Write down in your journal the results from each set

 
ANAEROBIC THRESHOLD  
6 - 50yard sprints – 30 seconds recovery time between each sprint
 
PLEASE MAKE SURE YOU STRETCH AFTER YOUR WORKOUT. 
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  • Home
  • Schedules
  • WHY VP?
  • PROSPECT PAGE
  • Lady Bison In College
  • VP Training Room
  • Virtual Workouts
  • Documents
  • LADY BISON IN THE COMMUNITY
  • Lady Bison Records
  • Awards
  • SUMMER/OFFSEASON/TRAINING
  • COACHES
  • VP ATHLETICS