By dustin.moscoso - Last updated: Wednesday, October 15, 2014
Daniel Roose, VCU Head Strength and Conditioning Coach, provides you with examples of exercises that are used in Metabolic Conditioning Circuits. These are meant to condition players in the offseason without having them on the court.
Metabolic Conditioning Circuits
Drill Summary: These circuits are used once a week in the offseason, twice a week in the preseason. They feature a combination of quick movements.
Start of the Offseason: 20 seconds of work; 40 seconds of rest
Middle of Offseason: 30 seconds of work; 30 seconds of rest
Preseason: 40 seconds of work; 20 seconds of rest
By dustin.moscoso - Last updated: Wednesday, June 25, 2014
Daniel Roose, VCU Head Strength and Conditioning Coach, teaches you how to build body strength and incorporate elements of conditioning. This drill involves various medicine ball tosses off a wall, and it will help with your mental and physical toughness as well.
Wall Tosses with Strides
Drill Sequence: Start with wall tosses. Types of tosses can be:
One hand push
After a set of tosses, athletes will run a 75% stride a distance and jog back, then perform another set of tosses.
By nate.landas - Last updated: Wednesday, May 28, 2014
VCU Head Strength and Conditioning Coach, Daniel Roose, takes you through the core of their movement exercises, and the focus here is on squats. You will have the opportunity to see five different squat exercises that can really help build strength. In addition, you will learn the proper techniques of each squat in order to get the most out of the lift.
Basic Movements – Squats
Drill Setup: For equipment you will need two boxes, a kettlebell, a trap bar, a barbell bar, and free weights
Goblet Squat – while the athlete is standing on the boxes (one for each foot), they will bend over and lift up a kettlebell and perform a basic squat movement. Emphasis is placed on keeping shoulders back and getting your knees out.
Front Squat (Goblet Squat) – athlete is still elevated, but now they lift the kettlebell to just below their chin with their elbows out and hold this position as they perform reps of this squat.
Trap Bar Deadlift – athlete does a deadlift with the trap bar, touch the weight to the floor (be sure they get their hips back and knees out), pausing, and then exploding up to a standing position with the bar.
Bulgarian Split Squat – Stack the boxes and have the athlete stand in front of them. The athlete then should move one foot behind them to the top of the boxes; the bottom of their foot should be facing the ceiling. Balancing themselves on one foot, the athlete grabs two free weights and does a squat keeping their back straight and chest out. The athlete should then switch legs.
Front Squat – From the standing position, the athlete lifts the bar and positions it above their chest. Their elbows should point out and their hands facing the ceiling supporting the bar. The athlete will then perform reps of this squat.
By nate.landas - Last updated: Wednesday, March 5, 2014
VCU Strength & Conditioning Coach, Daniel Roose, has his players go through a ‘Jump Stop Series’ using a heavy ball. This series will engage the players’ abs and glutes to develop basketball specific strength.
Jump Stop Series
Athlete Movements: Athletes will perform a series of three jump stops in one direction and three jump stops back in the same direction with a heavy ball. There are four different ball positions that can be used with this drill. The trainer will combine two of the four ball positions into the jump stop action.
Teaching Points: You can incorporate lateral movement into a jump stop with the same ball position movements.