After receiving honorable mention as a 2012 NCAA All American, Cal-Poly forward Kristina Santiago is preparing to embark on her professional career. As a small forward, Santiago has to be a well-rounded athlete who’s strong enough to post up bigger players and quick enough to drive to the hoop.
During the summer, Santiago participated in a training program designed to improve both of these skill attributes. It combined weight lifting, speed training, circuit training, plyometrics and Baptiste yoga. The overall goals of the program were to:
- Increase strength and power
- Improve acceleration, quickness and foot speed
- Build endurance
- Improve body composition
- Increase flexibility and range of motion
Below is a sample three-day weight training program similar to Santiago’s off-season regimen. Fill the off-days with on-court drills, pick-up games and yoga.
Below is a video showing many of these exercises in action, together with other drills that our women’s basketball players regularly perform.[youtube video=”HspJurdQmxM” /]
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