Updates (Download Adobe PDF Reader as needed to view some of the documents / others in MS Word format)

Click Here To E-mail Coach Ruppert (cell or text:  615-2843)
Click Here To E-mail Coach Brady  (cell:  309-4559)

Summary of Summer Schedule

JV Summer League Schedule            Varsity Summer League Schedule

Weight Training:

--You are asked to lift 2 to 4 days per week (30-40 min. per session)

--Weight room Currently Open M/W/F after school until 4:30pm

--Summer Weight Room Hours:  M/Tue/Thurs/Fri from 3-5pm (June 18^th start)

--FULL BODY BASKETBALL STRENGTH WORKOUT

--If lifting 3 days per week:  Complete the above workout or your own in full each day

--If lifting 4 days per week a good routine is to lift:

--Chest / Shoulders / Legs / Abdominals (Days 1 and 3)

--Back / Biceps / Triceps / Abdominals  (Days 2 and 4)

--See instructional videos below which illustrate particular exercises

Open Gym Dates                       INDIVIDUAL BASKETBALL SKILL WORKOUT ( perform twice per week in addition to playing pickup) 

Mon. 6/1:  5-7pm  Main Gym

Thurs 6/4:  5-7 Field House

Mon. 6/8:  12-1:30  Main Gym

Tues. 6/9:  12-1:30  Main Gym
Wed. 6/10:  12-1:30  Main Gym

Tues.  6/23:  5-7  Main Gym and FH (Mandatory for all playing Varsity S. League)
Thurs. 6/25:  5-7  Main Gym and FH (Mandatory for all playing JV and Varsity S.L.)
Tues. 6/30:  5-7  Main Gym
Thurs.  7/2:  5-7 Main Gym
Tues.  7/7:  5-7  Main Gym
Thurs. 7/9:  5-7  Main Gym

MCQUAID BASKETBALL CAMP RUNS FROM 7/13 TO 7/24 (2:30 TO 6)

Tues. 7/28:  5-7  Main Gym
Thurs.  7/30:  5-7 Main Gym
Tues.  8/4:  5-7  Main Gym

• Worth Reading:  COMPLETE BASKETBALL FITNESS (text of book scanned in)
• Principles of Basketball Nutrition
• Flexibility / Stretching Exercises
• Cardio-Respiratory / Endurance Training
• Coordination and Agility Improvement Drills
• Form Running Drills
• Speed Development Drills
• Strength / Weight Training Exercises
• Power Development Exercises
• Vision and Mental Training
• No Shortcuts / The Truth About Performance Enhancing Substances

 

• Some Videos Of Exercises That Are Part Of Our Lifting Program (observe for proper technique)
• Hang Clean  /  Dead Lift                              Bench Press / Dumbbell Bench Press                                                    Core / Abs / Lower Back
• Squat and Leg Press (machine)                    Lat Pulldown (machine) / Pull Up
• Hamstring Curl (machine)                            Dumbell or Military Shoulder Press (with barbell) / Dumbell Lateral Raise
• Step Up or Leg Extension (machine)            Triceps Press Down / (another option)
• Side Lunge                                                  Dumbbell Biceps Curl / (another variation)
• Standing Calf Raise / Press (machine)          Dumbell Incline Bench Press
• Hang Pull (aka upright row)                         Dumbbell Lat Row or Seated Lat Row (machine)
• Lunge (or reverse lunge)                              Bar Dip
• Back Extension                                           Sitting Bar Biceps Curl or Standing Bar Biceps Curl
• AND MANY MORE FROM COACH RUPPERT'S ALMA MATER, COLGATE!

----------------------------------------------------------------------------------------------------------------------------------------------------------------------

Additional Weight Lifting Exercises Broken Up Into General Categories (with proper technique videos)

Chest
 Shoulders
 Back
Hamstrings / Calves / Quadraceps
Abdominals and Lower Back
Upper and Lower Arms
ANOTHER OPTION IS TO GO TO GOOGLE SEARCH ENGING AND TYPE IN THE NAME OF THE EXERCISE ALONG WITH "ERGX"