FREE EXERCISES W/ BODY WEIGHT ONLY

Begin every workout with a full and complete stretching regimen which involves all the major muscle groups and joints.

Do three progressive sets of 10 - 15 repetitions.  If you want to build mass, do reps of 10.  If you want to build endurance and become more slender, do reps of 15.

Additionally, to make the free exercises progressively harder, use a more strict form and increase the range of motion. 

Prioritize your exercises.  Almost every player should work on core strength and make sure their cores are extremely strong.  If your workout gets shortened for some reason, you have taken care of your major core strength exercise and have a sense of fulfillment.

Do freestyle squats while leaning against a wall with a very smooth surface.  Another option is to place a skateboard behind the back and use a very strong wall like a block wall.  Make sure you have good sole traction when you move your feet away from the wall,, so that your feet do not shoot out from under you, and you end up on your rear with a bruise!  If you are exceptionally strong, use only one leg on the last set for each leg.

Do controlled lunges with your foot under your knee in a vertical alignment.  Another harder version is to do controlled lunges with a rear foot up on a bench, step, large ball or platform stool in order to put more weight on your forward leg.  A more dynamic version is to do jumping lunges and switch feet on each landing. 

A dynamic freestyle jumping program is to progressively jump onto platform stools.  The stools should have wide bases, be relatively heavy and have flat surface areas upon which to land.  Another good option is the wide plastic platform steps often found in aerobic classes.  The goal is to progressively jump onto stools or platforms ever higher and/or increase the number of reps. 

Players must mentally overcome the obstacle of jumping to a higher level.  Sometimes, they must jump only once, after warming up and moving up to their current high-level.  The mental visualization must be overcome before the physical leap is possible.  Please spot your child whenever they are trying to move to a higher level.  The exercise involves the major muscle groups of the gluts, lower back, hamstrings, etc. and the abs and flexors which are rapidly engaged as the legs are tucked immediately after the leaps. 

While in the sit-up crunch position, touch your opposite elbow against the knee, then without leaving the position continue on to touch the other opposing elbow against the other knee.  Start with slow controlled movements on the first set, then increase the speed and number of reps with each succeeding set.  Great for the abs, the obliques and the flexors.

Run sprints up the court, then back-pedal as you return to the baseline.  The posterior muscles are engaged during the sprints, and the anterior muscles are engaged when you back-pedal.

Great Free-Movement Exercises: 

Do high-leaping bounds up the court and back. 

Do high-speed lateral jumps back & forth across a line.

Controlled jumping off two feet for 10-15 reps.  Jump and touch the backboard with two hands, briefly gather yourself and jump again..  Progress up and touch the bottom of the rim support.  Next, touch the rim.  Next, dunk a small 4"ball, then a volleyball, then a basketball, then a weighted ball. 

Controlled two stride jumping off one foot.  Use the same progression as the above sequence.  Do controlled jumping at an even pace for 10 - 15 reps.

Squat Thrusts or Burpees are excellent cardiovascular and core strength building exercises because they involve so many major muscle groups.  They are great free movement exercises.

RESISTANCE TRAINING W/ PROGRESSIVE WEIGHT RESISTANCE

The basic technique and progression  method is the same as free movements or exercises.  The reps are the same based upon need.

Squat with a padded barbell and a squat rack to ensure protection because of equipment or muscle failure.  Squat with a very light weight initially and study the best techniques by watching the best squatters on "YouTube" or conferring with your personal trainer or weight-lifting coach.

Lunges are performed by stepping up on a solid and stable surface with dumbells in both hands.  The knee should always be directly above the foot and never in front of the foot.  Lunges should not be higher than a weight bench or the first step or two up a stairwell.

A dynamic form of lunges would involve alternate jumping lunges with light dumbells.  Progressively increase the weight and/or speed of the leaps.

Run sprints and backpedal by pulling stacked weights on a slide or pushing a car on a flat and very smooth surface.

Do sit-ups on a slanted board or incline bench with a dumbell held securely on your upper chest.

Put on a weighted vest and repeat the leaping and jumping drills described with the free movements.  Make sure you are very controlled in your leaps so that the stress on your joints are minimized.

Squat thrusts or burpees can also be performed with weighted vests to quickly accelerate the difficulty of the exercise.

The PowerTec Machine

One of the safest methods to become stronger is to do exercises on this machine or another similar one at a local fitness center.  The key exercises, that I am using to train Stephen are the squat, the lunge and the deadlift.  The beauty is the security provided.  The weakness is that you do not use the stability muscles of free weights.   The trade is worth it, because one significant pull or strain with an older teenager could stop training for several weeks.  When competing for a scholarship, downtime is not desirable.

Stephen's progress is one that all interested players should be able to pursue in the same method. 

Update:  Stephen has increased his squat from 160 lbs. to 300 lbs. in 55 days.  His deadlift has improved from 180 lbs. to 350 pounds in the same time.  His lunges started at 80 lbs., and he is currently at 150 lbs. 

On Saturday, July 18, 2009; Stephen performed his first rather weak dunk, but it is a starting point.