Unlocking Potential: The Essential Pre-Season Track Workouts for High School Basketball Teams

As high school basketball season approaches, teams are sharpening their skills and strategies. However, one crucial preparation aspect is often overlooked: track workouts. These workouts enhance speed, endurance, and overall athleticism, which are essential for basketball success. In this post, we will explore effective pre-season track workouts that can help high school basketball teams maximize their potential.

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The credit for our strength training at Montgomery County High School belongs to Michael Jones. Feel free to reach out to Coach Jones with questions. Coach Jones is one of our Assistant Coaches, a Strength Coach, and a Coach for U.S.A. Boxing.

The Importance of Track Workouts

Throughout my coaching career, which spans over 27 years and includes roles as an assistant coach at both the collegiate and prep levels, I've varied my approach to track workouts. I've gone from not incorporating them in the pre-season, to including them once a week, to implementing a progressive 8-week regimen this year (due to Coach Jones' influence). One key insight I've gained is that track workouts only negatively impact players if there is a lack of consistent standards and accountability.

Track workouts are vital for building the foundational fitness necessary for basketball. Basketball requires quick bursts of speed, agility, and endurance, all of which can be developed through specific running drills. For instance, integrating track workouts can improve players' heart rates significantly. Regular participation has been shown to raise cardiovascular fitness levels by up to 20 percent in just a few weeks.

In addition to fitness, track workouts can reduce injury risks. They strengthen muscles and boost flexibility, which is crucial for basketball players facing the constant threat of strains and sprains during high-impact games. It is my opinion that track workouts when utilized properly can really help with hip flexibility, one of the popular deficits in high school athletes.

Key Components of a Pre-Season Track Workout

Creating an effective pre-season track workout involves focusing on four key areas: speed training, endurance runs, agility drills, and recovery. Each element prepares players for the demands of the basketball season.

Hip-strength and flexibility is critical to many factors of playing basketball.

Speed Training

Speed is a game-changer in basketball. Incorporating sprinting drills into track workouts enhances players' quickness on the court. Here are three effective speed training exercises:

1. Short Sprints: Set up cones at intervals of 10, 20, and 30 meters. Players sprint between cones, emphasizing explosive starts and maintaining speed.

   
   

2. Flying Sprints: After a 20-meter buildup, players sprint for 30 meters at full effort. This drill boosts acceleration and maximum speed.

   
   

3. Hill Sprints: Sprinting uphill builds leg strength. For example, a 30-second sprint up a hill can significantly improve players' power, translating directly to better performance during games.

   
   

Endurance Runs

Endurance is critical for sustaining high performance in basketball. Longer runs can enhance cardiovascular fitness. Consider these activities:

1. Fartlek Runs: This involves alternating between fast and slow running. For instance, sprint for 1 minute followed by 2 minutes of jogging. This simulates the game’s stop-and-go style effectively.

   
   

2. Long Distance Runs: The longest we will run is a mile, and that is one a well conditioning track surface. We have time benchmarks that players have to eclipse each week. This season we had several players break the 6:00 mark the first attempt, so we will adjust accordingly. I also think it is important to have a mark that EVERY player reaches to build togetherness.This routine looks something like this:

   1. Attempt 1: 7:30

   2. Attempt 2: 7:13

   3. Attempt 3: 7:00

   4. Attempt 4: 6:50

   5. Attempt 5: 6:43

   6. Attempt 6: 6:30

   7. Attempt 7: 6:15

   8. Attempt 8: 6:00

   
   

3. Interval Training: Alternate between high-intensity sprints and recovery periods. For example, sprint for 30 seconds, rest for 1 minute, and repeat this for 20-30 minutes, significantly enhancing players' anaerobic capacity.

   
   

Agility Drills

Agility allows players to change direction quickly and effectively. Incorporating agility drills can improve their footwork. We don't spend a lot of time this time of the year on this component. I prefer to do these during the season as pre-practice and active recovery components after practice and games. Here are key drills:

1. Ladder Drills: Using an agility ladder helps players practice various footwork patterns, improving their speed and coordination.

   
   

2. Cone Drills: Set up cones in a zigzag. Players sprint from cone to cone, focusing on fast direction changes that mirror game scenarios.

   
   

3. Shuttle Runs: Place two markers 20 yards apart. Players sprint to one marker, touch the ground, and sprint back. This builds lateral movement and speed.

   
   

Recovery

Recovery is equally important as the workouts. Rest days and active recovery sessions prevent burnout and injuries. Implement these recovery strategies:

1. Stretching: After each workout, static stretching can improve flexibility and reduce muscle soreness. Static stretching involves holding a stretch in a challenging but comfortable position for a period of time, typically between 15 to 60 seconds. This practice not only helps to elongate the muscles that have been contracted during exercise but also promotes relaxation and aids in the recovery process. When performed after a workout, static stretching can facilitate the cooling down process and gradually lower the heart rate, which is essential for overall cardiovascular health. Additionally, this type of stretching helps to improve the range of motion in the joints, which can lead to better performance in future workouts and athletic activities.

   
   

2. Foam Rolling: Using a foam roller decreases muscle tightness and improves blood circulation.

   
   

3. Hydration and Nutrition: Encourage players to drink plenty of water and consume a balanced diet rich in carbohydrates, proteins, and healthy fats. Research shows that proper nutrition can increase performance by nearly 10 percent. During this time of year (summer, outside, on a hot track), the formula of drinking 50% of your body weight in ounces of water is not enough. Your players need to raise that amount to at least 75% of their body weight in fluid ounces.

Final Thoughts

Incorporating pre-season track workouts into a high school basketball team's training can significantly enhance players' performance on the court. By focusing on speed, endurance, agility, and recovery, teams build a solid foundation for the entire season. As players improve through these workouts, they enhance their skills and strengthen the team's overall success.

Lateral bound jumps.

Players advance laterally on one foot while lifting the other leg over each hurdle.

One final note: we also have on-the-court runs (we call them court runs) weekly as well. A post next week will feature those.

Hurdle bounds. We have two different heights of hurdles for various age groups and athletic levels.