Conditioning for Junior High Basketball 

Emmanuel Christian School

created by
Coach Milton Jones

Introduction- After coaching boys on the junior high level for over twenty years I realized that developing a winning team involved more than teaching the X's and O's.  From attending clinics,corresponding with successful  and researching coaching literature, I am now a firm believer in offseason conditioning.  Although most professional, collegiate and high school programs emphasize a lot of weight training, I have developed a program geared toward the still maturing junior high boy.  It is important that the junior high boy does not try to imitate the heavy lifting programs that may be dangerous to his muscular and skeletal systems.  I have found that a carefully constructed station type of program will increase overall body strength, endurance and quickness.   How many times have you witnessed a team blowing out their opponent when suddenly in the last quarter they fade and lose.  Offseason conditioning could be the decisive factor!!!
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DISCLAIMER: The author disclaim responsibility for any adverse effects or consequences from any misapplication of any information contained in this web site.  A complete physical examination should be a prerequisite for all participants.
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OVERVIEW: This 10 week Conditioning Program should be administered by the coaching staff in order to provide total effectiveness.
TIME FRAME: Three  20 minute weekly sessions.b\
SPACE & EQUIPMENT REQUIREMENTS:  Gymnasium with full Basketball Court and a timing device (a scoreboard or tabletop timer or stopwatch), 6 basketballs, 6 jump ropes, 4 rubber exertubes with handles, 2 heavy trainer basketballs, 4 narrow Powerbands, two 3 feet lengths of 2 by 4's, 6 pylon cones, 8 small  (3"X 3") wooden
blocks, 4  plastic gallon milk jugs filled with water (use sand if your players need heavier resistance),  two tires, and 2 tumbling mats, pencils and Index card size Station Record Cards.
STATION SET_UP:  With a group of 20 players the circuit will consist of 10 stations.  Two players will be assigned to a designated station.  While one player is performing his "work bout" the other will record the number of repetitions on the Station Record Cards.  Rotate Clockwise on  whistle by  designated timer.  Scoreboard timer will hit "buzzer" to indicate starting and stopping time of "exercise bout".
"EXERCISE BOUT" DOSAGE:
 
 
 

WEEK ONE	15 SECONDS
WEEK TWO	25 SECONDS
WEEK THREE	30 SECONDS
WEEK FOUR	35 SECONDS

I.    Warm-up Exercises- Have entire team spend about 5 minutes jogging in place& stretching.
II.    Each designated pairs  will be consist of Player A and player B.  All Player A's will complete the entire circuit   while all B's will record their repetitions during each timed bout.   Each pair will exchange roles as all B's go thru the circuit.  Encourage every player to try to improve every session.
 

STATION ONE	ROPEJUMPING
STATION TWO	AB CRUNCHES ON MATS
STATION THREE	OBSTACLE DRIBBLE THRU CONE COURSE
STATION FOUR	WALL PASSING WITH HEAVY TRAINER BALL
STATION FIVE	BICEP CURLS WITH STRETCH CORD
STATION SIX	TOE RAISES ON 2x4
STATION SEVEN	PUSHUPS
STATION EIGHT	SEATED ROWING WITH STRETCH CORDS
STATION NINE	SQUATS WITH A JUG IN EACH HAND
STATION TEN	DEFENSIVE SLIDING WITH POWERBAND AROUND ANKLES

ALTERNATE STATIONS:
 
 

STATION ELEVEN	ONE HAND WALL DRIBBLING WITH HEAVY TRAINER BALL
STATION TWELVE	DOUBLE LEGGED TIRE JUMPS
STATION THIRTEEN	OVERHEAD PRESS WITH STRETCH CORDS
STATION FIFTHEEN	BLOCK SLIDING AROUND LANE BOX

Recommended Basketball related sites:
The Basketball Highway
Michael Wells Coaching Links