Junior

What is the best summer workout plan for a 14 year old trying to get into junior varsity basketball next year?

I want to be fit for tryouts next year for Junior Varsity basketball. What are some exercises and/or workout plans that i should be doing?

Public Comments

1. You should work on your cardio, about 80% of the drills you will get for junior varsity test your endurance. My suggestion would be to jog daily and do lots of jumping jack's, you can also try swimming thats very helpful
2. RUN RUN RUN! Stay in shape! Main thing to do! Here are some tips: 1. Get a sibling or friend that is very good at b-ball to play one on one with you (all summer) 2. Practice practice practice! Try to do things that you can't do, I don't know if you have played B4 so I don't know what to try to tell you what to do. 3. Lift weights in the off season. 4. Jump rope and Push-ups are very good. 5. Eat Healthy! Don't eat a lot of junk food! The main thing to do in the Summer is STAY IN SHAPE! Here are some work outs. If you have a iPod or a timer put it in your mailbox or something run around your road, yard, big space. Then, every day try to beat your time. Calve lifts- go to a step, ledge, drop off, ect. and let your heels hand off and go up and down about 50 times a night, then, gradually do more each night or day. This really strenghtenes your calves so you can jump very high, to get rebounds! If you have soem dumbells just do lifts everynight about 30 times, then do more each night. Push-ups are VERY GOOD! Make sure that your arms are sholder leghth. Sit-ups are very good on the floor or on your bed, hang upside down on your bed and go up and down about 25 times each night then, do more. Also, with some dumbells, you take them, then keep your hands straight, hold your arms out as long as you can keeping them straight with the dumbell sin hand, and do that a couple of times. That is just about all I can think of right now. I hope I helped! ☺☺☺ B-ball ROX!
3. Im in the same situation i want to play on jv also next year and ill be a freshman. What I do is strength training four times a week about 1-2 hours. Then i run sprints usually 6 40 yd dashes 3 100 yd, then 6 20 yd dashes. Then i work on agility, usually go 10 seconds with some sort of object (an inch or 2 off the ground) goin back and forth. Do 4 sets of that. Then do quick feet for 30 seconds 6 times. youll see improvement withen a few weeks. Good luck hope you make it!!!