Women's Basketball Pre-Season Workout

STACK Expert Michael Coleman provides a women's basketball pre-season workout he claims can turn a decent team into a championship contender.

Women's Basketball

A good basketball pre-season workout for women should include a healthy mix of cardio training, strength and conditioning training and skill development. With the proper pre-season training, you can turn a decent team into a championship contender.

Here is a workout I've found particularly effective with the teams I train at the Kansas Basketball Academy Foundation in Wichita, Kan.

Motion Stretching

Stationary Stretching

  • Demonstrated by instructors

Fundamental Ball Handling (10 minutes)

2-Ball Dribbling (20 minutes)

  • Warm-Up Dribble Full Court (Light jog, mid-speed, full speed)
  • Power/Rapid Fire: Keep basketballs below waist.
  • Switch Drill: Regular Dribble to Rapid to Behind the Back or Inside/out

Condition Dribbling (20 minutes)

  • Tennis Ball Drill: Dribble left, catch tennis ball in right hand; Dribble right, catch tennis ball in left hand
  • Game Simulated Drill: Set up cones at the top of the key and two wings. Work on Inside/Out, Crossover, Behind the Back. Finish with layup and pull-up jump shot.

KBAF Plyometrics (10 minutes)

  • Lunges
  • Hill Climb
  • Chair Squats

Cardio Workout

Motion Stretching

  • High Knees
  • Butt Kicks
  • Kangaroos
  • Carioca
  • Jog to Sprint

Stationary Stretching

Speed and Agility

  • Jump Rope: 30 seconds on each foot, 1 minute on both feet.
  • 100-Meter Sprints x5

KBAF Plyometrics

  • Lunges: 1 minute
  • Hill Climb (Mountain Climbers): 1 minute
  • Chair Squats: 1 minute
  • Cool Down Walk
  • Stretch

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Photo Credit: Getty Images // Thinkstock

Topics: BASKETBALL TRAINING | TENNIS | STRETCHING | CARDIO | JUMP ROPE | BASKETBALL DRILLS | WORKOUTS | CHAMPIONSHIP | POWER | TRAIN | SPRINT | WAIST | CROSSOVER