Hello,
My daughter Stacy has put the finishing touches on the Strength and Conditioning program just for you. It is designed for female basketball players with an emphasis on stretching, flexibility and strength.
Click on the MAGIC TRAINING link to enter. Please read all of the material before you start and be sure to send her your questions and any feedback.
Some of the material takes a while to download because of the photo's.
Enjoy.
Coach J
Welcome to the world of strength training ladies! The following programs have been created specifically for female athletes aged 11-18 years.
Being a former SMM alumni and basketball player since the age of 5, I personally can relate to the importance of remaining fit and healthy for optimal performance and the reduction of injury.
Some of you may be thinking, "Aren't I too young to strength train?" I have provided a FAQ's page to address any of those concerns.
Two separate training programs have been created, 11u-14u and 15-18u. Please refer to the program appropriate to your age group when beginning.
The focus of the athletes should be to build general strength by training movements, not muscles. This is referred to as "functional training" in the fitness world. Think about how often basketball players are moving while performing a task: jumping while rebounding, passing while running, stopping, and shooting, etc. The "core", or the muscles that make up strong abdominals, gluteals, hips and back makes these tasks possible, ultimately producing a better basketball player.
I hope you enjoy these programs and begin to place importance on the benefits that strength training can provide. Play hard and have fun this season.
Stacy
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IMPORTANT: All athletes are required to read the document(s) titled "Fundamentals of Resistance Training" and "Load (Weight) Selection." before beginning this program or stepping into a weight room.
Stacy fishersd@gmail.com has developed a strength and conditioning program specifically for the female athletes in the SM Magic program.
She is an alumnus of the Southern Minne Magic basketball club. She played passionately from 1995 to 2001, filling the guard to forward position[s] mostly in AAU, while playing the "small but quick center" position in high school more than she would like to remember!
After high school she attended the University of Wisconsin - Eau Claire http://uwec.edu majoring in Kinesiology with a minor in Spanish.
Currently, she resides in Jackson, Wyoming where she works as an advanced personal trainer for One to One Wellness. http://121wellness.com She is currently working to become a certified Pilates Mat Instructor in 2007.
Her athletic focus has migrated from team sports to more individual pursuits such as Alpine and Nordic skiing, hiking, biking and trail running.
She is pictured below with her sister Jenni [left] and her dog Rigby on a hike in the Grand Teton Mountains last summer.
Stacy has prepared 17 exercises for players in the 12 through 14 age group and 26 exercises for the ladies in the 15 through 18 age group. All are fully illustrated with digital photo's.
You will need to print out the training circuits for each exercise. I have also included some interesting articles concerning preparing for tournaments and the importance of stretching before you play.
Feel free to email Stacy with any questions.
Thank you Stacy for preparing all of this material.
Scroll down to begin.
Circuits: All circuits may be repeated one additional time if desired. For example: Finish all exercises within Circuit A, repeat, and then move on to Circuit B. Note that it will take require more time to complete the workout in this manner.
Exercise Key:SB= Stability Ball
WB= Weighted Bar
DB= Dumbbells
MB= Medicine Ball
OH= Overhead
SL/SA= Single leg/Single arm
BP = Balance Pad
