Becoming a Champion Basketball Player: Off Season Strength & Conditioning

and Jeff Decker, Mountain Pointe (AZ) advanced physical education instructor and strength and conditioning coach

Off-season training is essential to any player's success. However, strength & conditioning programs are more than lifting weights and running mile after mile.

Now you can "hire" one of the nation's leading professional trainers to run your off season workouts. In this basketball DVD, Tim McClellan outlines a comprehensive off-season workout regimen that will help you improve your athleticism and reduce injuries--keeping you on the court all season long.

With on-court and weight room demonstrations, McClellan delivers the seven phases of the workout.

Warm-Up
McClellan demonstrates a Neurological Warm-Up featuring a series of agility ladder, dot jump, jump rope and line hop exercises to develop quickness, footwork and coordination. These exercises also stimulate key muscles and joints necessary for high-level strength and conditioning training.

Mobilities
Following a proper warm-up, athletes should perform a variety of mobility stretches to loosen muscles and joints. The movements focus on your quads, hamstrings, glutes and hip flexors.

Injury Prevention Exercises
The third phase of the workout focuses on injury prevention exercises for the upper and lower body. McClellan provides basketball-specific exercises that develop the required balance, strength and mobility you need to stay in the game throughout a long, grueling season.

Plyometrics
Explosiveness is essential to basketball-specific movements and these low-level and advanced exercises lay the foundation for developing power in each movement a player makes.

Power Development
Use these weight-bearing exercises to combine several elements of explosion, balance, strength and power.

Strength Movement Drills
Basketball movements occur at a variety of angles, so you need to program your body for quick and efficient multi-directional movement. Control, balance, symmetry and power are emphasized in this segment to develop strength evenly in the lower body, upper body and core.

Agility Drills
These movements help to develop proper footwork and will allow you to change direction at high speeds.

Becoming a championship-caliber basketball player begins with a comprehensive and dedicated strength and conditioning program. Coach McClellan and Coach Decker give you the blueprint for building a stronger, more powerful, and more resilient body. Apply these exercises in the off-season and excel on the court next fall!

40 minutes. 2012.