Off-Season Training

The off-season is the best time to improve your skills and many young athletes don't have a plan. Most coaches aren't going to come up to you and tell you that you need to work on A, B, and C.  It's your responsibility to ask your coach for specific feedback at the end of the season so you can start to create an off-season training program.

Here are some helpful tips to get you started.

1. Confront the brutal facts: what are your weaknesses?  If you look at the average high school player, most would want to improve their shooting, athleticism, and ball-handling.  Unless you have a specific area you want to work on, follow along these steps and this will help you make the most gains this summer.

2. After you have written down your goals, keep them somewhere close to you and visible when you wake up and go to bed.  Read them daily and often and picture yourself performing those skills at the level you desire.  Feel it, don't just picture it.

3. Write your whole summer program out.  How many hours are you going to commit to your training?  Are you going to have any days off?  If you're on vacation, is there access to a hoop or will you bring a skipping rope, ball, and running shoes?  

4. Find a teammate or friend who is committed to training with you BUT don't rely on them because your motivation may not the same as theirs.  If you are going to find a training partner, find someone who is a better player than you.

5. Here's a sample training program for a high school athlete that we are running at our facility and the West Vancouver High School Track.


4-5pm Strength Training (flexibility, core, balance, resistance training)

5-6pm 300 Shot Workout (form spots, spot shooting, game shots) *athletes record how many makes they have out of 300 to keep track of their progress

6-7pm Basketball Skills (dribbling, one-one moves, defense, scoring)


3-4pm Plyometrics and Conditioning

For more info, check out our summer pack.