Download Chris Catrers Fast Program elite for basketball PDF

TitleChris Catrers Fast Program elite for basketball
TagsDamages Sports Physical Exercise Anatomical Terms Of Motion Recreation
File Size820.1 KB
Total Pages62
Document Text Contents
Page 31

Copyright  2005 Cris Carter’s FAST Program All Rights Reserved






31



Agility Workout #2


Warm Up
Jog
Choice of ten warm up drills



SideStepper Drills
Complete SideWinder Drills resting 15 -20 seconds between reps and for 2 minutes when finished



Agility Workout
No more than 1 minute rest between sets and reps



Agility Cutting Drills- Perform drills as quickly as possible making your cuts as sharp as
possible


1. T - Drill - Space markers 7 yards apart Start by sprinting forward to the straight ahead cone, make a sharp stop, shuffle

to the left cone, shuffle to the far right cone, shuffle back to the middle and backpedal home. Perform 6 reps with 1-

minute rest between reps.



2. Short Shuttle Drill – Space markers 5 yards apart. Start in the middle, turn and sprint to the right cone, touch with your

right foot, explode out and run to the far left cone, touch with your left foot and sprint all the way through the middle.

Perform equal reps going to each side. Perform 4 reps with 1-minute rest between reps.






Conditioning – SPRINT trying to complete in the designated times per position


Long Shuttle Drill – sprint 5 yards out and back, 10 yards out and back, 15 yards out and back facing the same way for
the entire drill

5 yards
10 yards

15 yards



Yardage Reps Rest
Football, Baseball, Lacrosse, Track, Soccer, Softball, Rugby 60 6 45 sec


Basketball, Tennis, Volleyball 60 6 45

Page 32

Copyright  2005 Cris Carter’s FAST Program All Rights Reserved






32

Agility Workout #3


Warm Up
Jog
Choice of ten warm up drills



SideStepper Drills
Complete SideWinder Drills resting 15 -20 seconds between reps and for 2 minutes when finished



Agility Workout
No more than 1 minute rest between sets and reps



Agility Cutting Drills- Perform drills as quickly as possible making your cuts as sharp as

possible
1. T - Drill - Space markers 7 yards apart Start by sprinting forward to the straight ahead cone, make a sharp stop, shuffle
to the left cone, shuffle to the far right cone, shuffle back to the middle and backpedal home. Perform 5 reps with 1-
minute rest between reps.


2. Short Shuttle Drill – Space markers 5 yards apart. Start in the middle, turn and sprint to the right cone, touch with your
right foot, explode out and run to the far left cone, touch with your left foot and sprint all the way through the middle.
Perform equal reps going to each side. Perform 5 reps with 1-minute rest between reps.





Plyometric Series


Perform Plyometric Series #2


Conditioning – SPRINT trying to complete in the designated times per position


Long Shuttle Drill – sprint 5 yards out and back, 10 yards out and back, 15 yards out and back facing the same way for
the entire drill

5 yards
10 yards

15 yards


Yardage Reps Rest


Football, Baseball, Lacrosse, Track, Soccer, Softball, Rugby 60 7 40 sec
Basketball, Tennis, Volleyball 60 6 45

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