Gary Calcagno, Oklahoma State University strength and conditioning coach, learned this group of plyometric exercises from a strength coach clinic early in his career. Wrestlers who train using plyos will become more powerful by working on their lower body’s ability to explode.
Drill Summary: For the box jump, the wrestler stands about a yard away from the box and begins by swinging their arms. The key to the box jump is to get hip/knee/ankle extension and stand up immediately when you land on the top of the box. For the static box jump, the athlete sits on the edge of a two foot box, rocks back with their arms up, then comes down onto their feet and jumps. The feet should be on the ground briefly before springing up onto the box, once again focusing on hip/knee/ankle extension.
Iowa State University strength and conditioning coach, Andrew Moser, takes players through agility drills toward the end of each of his workouts. The drills in this clip will increase foot speed and help athletes get better at reacting and bursting on the court.
Drill Summary: Players start in a single file line at half court. At the free throw line, place one cone in the middle and one cone about three feet outside the lane on both sides. To start the first drill, the coach blows their whistle and the player at the front of the line sprints forward to the middle cone, breaks down into a defensive position, shuffles to touch the left cone, shuffles to touch the right cone and finally back to the center.
The second drill is similar, but instead, the coach blows the whistle when the player gets to the free throw line. After hearing the whistle, the player turns around and the coach points in a direction the player needs to go. The player reads the coach, then shuffles that direction until the coach blows their whistle. Then, the player shuffles the opposite direction until the coach blows the whistle until they finally finish.
Keys to the Drill:
1) Sprint at full speed.
2) Stay in a defensive stance.
3) Keep your head/eyes up.
4) Don’t make this a conditioning drill.
This video came from Championship Productions’ video “Off-Season Strength & Explosiveness Training for Basketball.” View other world class Basketball videos!
In this shooting drill that Iowa State head coach Fred Hoiberg learned from former NBA star Chris Mullin, a player will work on their shooting while incorporating some conditioning into the drill. Hoiberg stresses good footwork and proper form on every shot, even when the player is tired.
Drill Summary: The player begins by running one line and shooting from the opposite elbow after receiving a pass from the coach. Then, the player runs two lines before shooting two shots (one at each elbow). Then three lines with three shots, four lines with four shots and five lines with five shots. At the conclusion of the drill, the player does a round of threes and then shoots five free throws to catch their breath. If the player is more conditioned, they can continue “back down the ladder” as well.
Keys to the Drill:
1) Footwork. Plant on the correct pivot foot.
2) Maintain good form when fatigued.
3) Shooting balance.
4) Work on conditioning.
This video came from Championship Productions’ video “Open Practice: Off Season Shooting and Conditioning Workout.” View other world class Basketball videos!
In this dynamic practice drill from St. James Academy head coach Nancy Dorsey, players will feel the burn as they learn to pursue balls in rapid succession. This activity not only works on digging, but also serves as a great conditioning drill.
Drill Summary: The coach sets up on one side of the net with a basket of balls. Players set up on the other side, with three pairs split up in the service area and a target player just in front of the net. Remaining players act as shaggers. The players in the three pairs determine who is in the drill first. Those players get set and the coach lobs a ball in front of them one at a time, in order. After each player digs their ball, they must run back to their partner and tag their hand before the next ball drops in. Players must make a predetermined amount of perfect passes (balls that the target player could set) before the drill is over.
Keys to the Drill:
1) Be willing to hit the floor.
2) Accurate passes.
3) Fight through pain.
4) No cheating!
This video came from Championship Productions’ video “High School Volleyball: Dynamic Practice Design and Drills.” View other world class Volleyball videos!
University of Minnesota Head Coach, Richard Pitino, uses the “85 & 2 Drill” regularly in practice, as a conditioner, to help his team stay in shape to play an up and down full-court pace of basketball. The drill requires the team to make 85 left-handed lay-ups in two minutes.
Drill Summary: Coach Pitino tells the team to split in half and go to each baseline to start the drill. The drill begins with a player passing to a coach on the elbow, getting the ball back, and going three dribbles to the other basket for a lefty lay-up. The clock will not start until the first lay-up is made. A coach is placed on each left elbow and the drill takes place on both sides of the court with continuous left-handed lay-ups. The team can only use three basketballs for the entire drill.
1) Limit Your Dribbles (Three Dribbles after Receiving the Ball Back from the Coach)
2) Dribbling and Finishing with Your Weak Hand
3) Passing & Catching on the Go