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• Drills 61-75 of 144

Conditioning

Captain

Key to winning

1/8 2002

Speedy

Move as quick as possible.

25/7 2002

55

Running down the court.

11/5 2002

The Deck

You get a great workout combining basketball skills with a deck of cards.

26/1 2002

17

Run the floor side to side 17 times in a minute

18/10 2001

One bounce lay-up

One bounce lay-up

17/10 2001

JUMPING ROPE

• Introduction
  Many believe that jumping rope is the best overall athletic conditioner. It is very benefitial to basketball players in that it aids greatly in their development of agility, hand-foot coordination, rhythm, and balance.
  

  A jumprope program improves physical condition and develops strength, endurance, and stamina in the legs, which is so vital to the complete basketball player. The forearm, arm, and chest muscles are olso greatly affected by jumping rope.

• Measuring the rope
  The length of the rope is important and varies according to each individual’s height. To determine rope length, the player should stand in the middle of the loop of the rope with her feet together and stretch the ends of the rope to her armpits. Note hoaever, that a weighted rope requires a shorter length. Using the same technique, the handles of a weighted rope should stretch to just under the player’s chest.
• Turning the rope
  When turning the rope, the upper arms are held close to the body. The forearms are held down and out at a forty-five degree angle with the hands 20-25 centimeters from the hips. The hands and wrists should do most of the work in turning the rope, and should circumscribe a circle of 15 to 20 centimeters in diameter. The arm movement should be cut down as much as possible.
  To start the rope in motion, the player places the loop of the rope behind her heels with her arms extended out in front. She brings her hands down and back for the first turn of the rope. She swings the rope over her head and then under both her feet. The jump should be just high enough for the rope to pass under her feet.
• Jump rope terminology
  – Single bounce: The player bounces only once to each turn of the rope, with both feet together.
  – Heel-toe: The player bounces once to each turn of the rope, alternating her right and left feet so that the heel and toe of opposite feet make contact with the ground at the same time.
  – Single speed bounce: The player performs single bounces at a rapid pace.
  – One foot single bounce: The player bounces once to each turn of the rope, using only one foot at a time, alternating between her right and left feet. She counts and jumps once with her right foot and once with her left foot, then she counts and jumps twice with her right foot and twice with her left foot. The player continues this method of counting up to ten with each foot.
  – Spread: The player moves her feet forward and backward alternately: the right foot forward and the left foot back on the first turn of the rope, and the left foot forward and the right foot back on the second turn of the rope, and so on.
  – Straddle: The player starts with her feet together on the one count or on the first turn. She spreads her feet apart sideways 15 to 20 centimeters on the two count or the second turn, and she places her feet together on the three count or on the third turn, and so on.
  – Straddle X: The player uses a single bounce on the first turn. On the second turn she crosses the right leg over the left leg, then she uncrosses her legs. On the third turn she crosses the left leg over the right leg, and so on.
  – Crossover: The player bounces with her feet together on the first turn and on the second turn she crosses her arms at the elbows on the downward swing of the rope, jumping through the loop of the rope formed in front of her body. The player uncrosses her arms on the next downward swing of the rope. The crisscrossings are done with a bounce in between the crisscrosses, if so desired, and with the right and left arms alternating as the top arm of the crisscrosses.
  – Double jump: The player makes a single bounce with her feet together while making two turns of the rope. She bends at the waist and speeds up the rope with wrist rotation.
  – Speed single: The player makes a single bounce with one turn of the rope done at a fast pace.
  – Alternate jump: The player runs in place while hitting one fast bounce for every tirn of the rope. She lands on the balls of her feet and flexes her lower leg to form a ninety degree angle with the back of her thigh. She may run in place with her knees up or down. Running with the knees up develops the quadriceps and running with the knees down works the hamstring muscles.
  – Jump through the rope: The player doubles the rope and holds it taut at arm’s length, with her arms shoulder width apart. The player jumps forward through the rope, jusing a kangaroo jump (bringing her knees to her chest). There should be no rests or pauses between jumps.
  – Triple turn: The player bounces high once and tries to turn the rope three times before the second bounce. She should concentrate on developing a higher jump and more rapid wrist action.
  – Jump square: The player jumps in a pattern that circumscribes a square.
  – Front and back: The player bounces with her feet together, alternating jumping forward and backward. She should concentrate on swinging her hips forward and backward as well.
  – Side to side: The player bounces with her feet together and jumps from side to side. Again, she should concentrate on swinging her hips.
  – Two right, two left: The player bounces once to each turn of the rope, twice on her right foot, then twice on her laft foot. She continues this pattern and constantly tries to increase her speed.
  – Hula hoop: The player bounces through the rope on her first turn with her feet together. When the bounceis completed, she brings her hands together and swings the rope on the right side of her body as she bounces again. She moves her hends apart at the top of the swing and again bounces through the rope with her feet together. When this bounce is completed, she brings her hands together and swings the rope on the left side of her body as she bounces again. She continues this pattern as she builds speed and agility.

1/1 2000

POWER MOVE JUMP DRILL

• The player faces the backboard and stands one foot away from it. The player jumps with both feet and touches the bacboard with both hands.
• After she hits the floor, the player sidesteps with her inside leg to the other side of the rim.
• The player brings her legs together and jumps from the other side of the rim.
• The player should repeat the drill ten times and should then complete three sets of ten repetitions.

1/1 2000

STEP-OVER JUMP DRILL

• The player moves toward her right, stepping over with her left leg.
• The player brings her feet together and jumps.
• As she hits the floor, the player begins to move to the left, stepping over with her right leg.
• The player brings her feet together and jumps.
• The player zigzags the court as she continues in this fashion.
• The player should repeat the drill ten times and should then complete three sets of ten repetitions.

1/1 2000

KANGAROO JUMP DRILL

• The player takes one step with her right leg, jumps, and comes down using her right leg only.
• While her right leg is on the floor, the player steps with her left leg and jumps, coming down on her left leg only.
• The player should repeat the drill ten times and should then complete three sets of ten repetitions.

1/1 2000

ONE-LEG JUMP DRILL

• The player jumps ten times on her right leg and rests.
• The player jumps ten times on her left leg and rests.
• The player jumps thirty times on her right leg and rests.
• The player jumps thirty times on her left leg and rests.
• The player should repeat the drill ten times and should then complete three sets of ten repetitions.

1/1 2000

V CUT FOOTWORK DRILL

• The player stands at the sideline area at the area extended from the box.
• The player drives hard to the box and plants her outside foot.
• The player pushes off her inside foot at a forty-five degree angle, staying low as she drives hard off her foot. She extends her outside hand looking for a pass.

1/1 2000

BACK-DOOR MOVE DRILL

• The player stands at the baseline.
• The player runs to the foul line extended area.
• The player plants her outside foot and shows her outside hand.
• The player stays low to the ground, pushes off her inside foot while showing her inside hand, and looks for a pass for a layup.

1/1 2000

REVERSE PIVOT DRILL

• The player stands at halfcourt.
• The player runs, jump stops, and executes a reverse pivot, lifting up her heels and pivoting on the balls of her feet.
• The player continues this movement until she reaches the baseline.
• The player makes a total of three round trips.

1/1 2000

JUMP STOP DRILL

• The player stands at halfcourt.
• The player runs and jump stops with her feet parallel to each other, knees bent, head and eyes up, and hands extended out. The player must maintain good body balance with her weight evenly distributed between both feet.
• The player continues this movement until she reaches the baseline.
• The player makes a total of three round trips.

1/1 2000

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