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Girls Basketball Summer Practice Schedule - 2019

2019 BTHS Girls Basketball

Summer Lifting/Running Program

 

M

T

W

Th

F

Weekend

6/24

Workout A

6/25

Sprints

6/26

Workout B

6/27

Distance

6/28

Workout C

Rest

7/1

Workout A

7/2

Sprints

7/3

Workout B

7/4

Distance

7/5

Workout C

Rest

7/8

Workout A

7/9

Sprints

7/10

Workout B

7/11

Distance

7/12

Workout C

Rest

7/15

Workout A

7/16

Sprints

7/17

Workout B

7/18

Distance

7/19

Workout C

Rest

7/22

Workout A

7/23

Sprints

7/24

Workout B

7/25

Distance

7/26

Workout C

Rest

7/29

Workout A

7/30

Sprints

7/31

Workout B

8/1

Distance

8/2

Workout C

Rest

8/5

Workout A

8/6

Sprints

8/7

Workout B

8/8

Distance

8/9

Workout C

Rest

8/12

Workout A

8/13

Sprints

8/14

Workout B

8/15

Distance

8/16

Workout C

Rest

8/19

Workout A

8/20

Sprints

8/21

Workout B

8/22

Distance

8/23

Workout C

Rest

8/26

Workout A

8/27

Sprints

8/28

Workout B

8/29

Distance

8/30

Workout C

Rest

 

ALL WORKOUTS SHOULD BEGIN WITH A WARM-UP AND DYNAMIC STRETCH AND END WITH A COOL DOWN AND STATIC STRETCH

WORKOUT “A”

 

Weight

Dumbbell Bench

3 sets 10 reps

 

Lateral Pulldowns

3 sets 10 reps

 

Butterfly’s

3 sets 10 reps

 

Bent Over Rows

3 sets 10 reps

 

Incline Dumbbell bench

3 sets 10 reps

 

Shrugs

3 sets 10 reps

 

Chin-ups

3 sets 10 reps

 

 

WORKOUT “B”

 

Weight

Straight Bar Curls

3 sets 10 reps

 

Rope(Tricep Pushdowns)

3 sets 10 reps

 

Hammer Curls

3 sets 10 reps

 

Dips

3 sets 10 reps

 

Isolation Curls

3 sets 10 reps

 

Tricep Extentions

3 sets 10 reps

 

Push-ups

3 sets 10 reps

 

 

WORKOUT “C”

 

Weight

Leg Press

3 sets 10 reps

 

Calf Raises

3 sets 10 reps

 

Step-Ups

3 sets 10 reps

 

Dead Lifts

3 sets 10 reps

 

Shoulder Press

3 sets 10 reps

 

Sit-up/Crunch/Toe Touches

3 sets 10 reps

 

 

 

SPRINTS WORKOUT

 

 

40 yd dash

4 sets

Do one set every 2-min. Rest for a full 5-min after all 4 sets.

400m sprint(1 lap)

1 set

Sprint as fast as possible, then 2 min rest.

100m striders

4 sets

Striders are 75-85% of sprint speed. Walk back to start after each rep and repeat.

Plank

5 sets @ 1 min each

 

 

DISTANCE WORKOUT

 

 

1 Mile Run

Try for under 9 mins for 1 mile.

Add ¼ mile and 2:15 to your distance and time each week.

Jump Rope

10 sets @ 2 mins each