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Advanced Off-Court Training: Treadmill Workouts For Basketball Players

  • Date:
    Jul 22, 2015

A standard treadmill is an excellent training tool for basketball players for two distinct reasons. One, a treadmill causes slightly less impact than running on the court. Two, it allows you to completely control the environment and specifically manipulate both speed and incline. We incorporate treadmill workouts throughout the year with our players. These workouts can be used with a single player or with your entire team!

Safety and proper use are a high priority when performing treadmill workouts. Please adhere to the following:

Getting on the Treadmill

Start by straddling the treadmill and holding the handrails. Place your feet on the frame of the treadmill, straddling the belt. While continuing to straddle, turn on the treadmill and increase to an appropriate speed for the warm-up (approximately 6.0 mph). Before you hop on the moving belt, continue to hold the handrails (either to the side or in front). Then one foot at a time, as if you were about to start running on the ground, get onto the treadmill and begin running. Once you feel in control and balanced, let go of the handrails and continue running.

Getting off the Treadmill

To dismount the moving belt, grab the handrails for support and jump off of the treadmill belt so that your feet land in the straddle position (same position you started in). You will do this every time you are “resting.”

As far as posture, try to run as normally as possible. Try to keep your waist about 8-10 inches from the cross bar and display panel to ensure you are centered on the belt. Stay focused straight ahead with your neck neutral (don’t look up or down). Avoid looking to the sides as that may cause you to drift and lose your sense of balance. Body placement is extremely important!

The following workouts are not set in stone. They simply provide a template to use. You have full freedom to manipulate both speed and incline to meet your specific needs.

Recommended Warm-Up and Cool Down

Here is a recommended warm-up and cool down. Please perform these before and after every treadmill workout. You may want to do the warm-up, dismount and stretch, and then begin the actual workout.

Warm-Up:

Speed   Incline   Work Period   Rest Period
6.0 mph / 9.6 kph   2 %   1:00   :30
7.0 mph / 11.2 kph   4 %   :45   :30
8.0 mph / 12.8 kph   6 %   :30   :30

Cool Down:

Speed   Incline   Work Period   Rest Period
3.0 mph / 4.8 kph   2 %   3:00

Treadmill Workouts

Workout #1: 10 – 10 – 10

Speed   Incline   Work Period   Rest Period
10.0 mph / 16.0 kph   10 %   :20   :40
10.0 mph / 16.0 kph   10 %   :20   :40
10.0 mph / 16.0 kph   10 %   :20   :40
10.0 mph / 16.0 kph   10 %   :20   :40
10.0 mph / 16.0 kph   10 %   :20   :40
10.0 mph / 16.0 kph   10 %   :20   :40
10.0 mph / 16.0 kph   10 %   :20   :40
10.0 mph / 16.0 kph   10 %   :20   :40
10.0 mph / 16.0 kph   10 %   :20   :40
10.0 mph / 16.0 kph   10 %   :20   :40

Workout #2: Short Intervals (Repeat this entire sequence twice)

Speed   Incline   Work Period   Rest Period
8.0 mph / 12.8 kph   4 %   :20   :10
8.0 mph / 12.8 kph   4 %   :20   :10
8.0 mph / 12.8 kph   4 %   :20   :10
8.0 mph / 12.8 kph   4 %   :20   :10
Straddle   Treadmill   Rest   1:00
8.0 mph / 12.8 kph   4 %   :20   :10
8.0 mph / 12.8 kph   4 %   :20   :10
8.0 mph / 12.8 kph   4 %   :20   :10
8.0 mph / 12.8 kph   4 %   :20   :10

Workout #3: Pyramid Runs 

Speed   Incline   Work Period   Rest Period
6.0 mph / 9.6 kph   2 %   2:00   :15
7.0 mph / 11.2 kph   4 %   1:45   :15
7.5 mph / 12.0 kph   4 %   1:30   :30
8.0 mph / 12.8 kph   6 %   1:15   :45
8.5 mph / 13.6 kph   6 %   1:00   1:00
9.0 mph / 14.4 kph   8 %   :45   1:15
8.5 mph / 13.6 kph   6 %   1:00   1:00
8.0 mph / 12.8 kph   6 %   1:15   :45
7.5 mph / 12.0 kph   4 %   1:30   :30
7.0 mph / 11.2 kph   4 %   1:45   :30
6.0 mph / 9.6 kph   2 %   2:00

Workout #4: 4 Quarters

Speed   Incline   Work Period   Rest Period   Quarter
10.0 mph / 16.0 kph   10 %   :20   :40   1st
10.0 mph / 16.0 kph   10 %   :20   :40   1st
10.0 mph / 16.0 kph   10 %   :20   :40   1st
10.0 mph / 16.0 kph   10 %   :20   :40   1st
6.0 mph / 9.6 kph   2 %   Light jog   2:00
8.0 mph / 12.8 kph   8 %   :30   :30   2nd
8.0 mph / 12.8 kph   8 %   :30   :30   2nd
8.0 mph / 12.8 kph   8 %   :30   :30   2nd
8.0 mph / 12.8 kph   8 %   :30   :30   2nd
6.0 mph / 9.6 kph   2 %   Light jog   2:00
10.0 mph / 16.0 kph   10 %   :20   :40   3rd
10.0 mph / 16.0 kph   10 %   :20   :40   3rd
10.0 mph / 16.0 kph   10 %   :20   :40   3rd
10.0 mph / 16.0 kph   10 %   :20   :40   3rd
6.0 mph / 9.6 kph   2 %   Light jog   2:00
8.0 mph / 12.8 kph   8 %   :30   :30   4th
8.0 mph / 12.8 kph   8 %   :30   :30   4th
8.0 mph / 12.8 kph   8 %   :30   :30   4th
8.0 mph / 12.8 kph   8 %   :30   :30   4th

Organized Chaos Treadmill Workouts

Here are a few examples of what we call “organized chaos workouts.” The game of basketball involves highly intense effort of varying lengths followed by brief rest periods. The work and rest periods during an actual game are very sporadic… there is no pre-set pattern. Therefore, the following treadmill workouts have no official pattern which helps mimic the random demands of an actual game.

Organized Chaos Workout #1

Speed   Incline   Reps   Work Period   Rest Period
9.0 mph / 14.4 kph   0 %   1   1:30   1:00
9.0 mph / 14.4 kph   10 %   1   :20   :20
12.0 mph / 19.3 kph   0 %   1   :20   :30
12.0 mph / 19.3 kph   10 %   1   :10   :30
8.0 mph / 12.8 kph   2 %   1   :30   1:00
12.0 mph / 19.3 kph   10 %   4   :10   :30
11.0 mph / 17.7 kph   0 %   3   :10   :10
11.0 mph / 17.7 kph   10 %   4   :10   :30
9.0 mph / 14.4 kph   0 %   1   :30   1:00
10.5 mph / 16.9 kph   8 %   2   :20   :30
11.5 mph / 18.5 kph   5 %   2   :15   :30
12.0 mph / 19.3 kph   0 %   3   :10   :20

Organized Chaos Workout #2: Alternating Recovery

Speed   Incline   Reps   Work Period   Rest Period
9.0 mph / 14.4 kph   10 %   1   :10   :30
9.0 mph / 14.4 kph   10 %   2   :10   :10
10.0 mph / 16.0 kph   10 %   1   :10   :20
10.0 mph / 16.0 kph   10 %   2   :10   :10
11.0 mph / 17.7 kph   10 %   1   :10   :20
12.0 mph / 14.4 kph   10 %   2   :10   :30
11.0 mph / 17.7 kph   10 %   1   :10   :20
10.0 mph / 16.0 kph   10 %   2   :10   :30
10.0 mph / 16.0 kph   10 %   1   :10   :10
9.0 mph / 14.4 kph   10 %   2     :10   :30

Organized Chaos Workout #3: Alternating Incline

Speed   Incline   Reps   Work Period   Rest Period
10.0 mph / 16.0 kph   5 %   1   :30   :30
10.0 mph / 16.0 kph   6 %   1   :25   :25
10.0 mph / 16.0 kph   7 %   1   :20   :20
10.0 mph / 16.0 kph   8 %   1   :15   :15
10.0 mph / 16.0 kph   9 %   2   :10   :30
10.0 mph / 16.0 kph   10 %   2   :10   :30
10.0 mph / 16.0 kph   9 %   2   :10   :30
10.0 mph / 16.0 kph   8 %   1   :15   :15
10.0 mph / 16.0 kph   7 %   1   :20   :20
10.0 mph / 16.0 kph   6 %   1   :25   :25
10.0 mph / 16.0 kph   5 %   1   :30   :30

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