S B Coaches College - Hardwood Metabolic Sprints




		Hardwood Metabolic Sprints *Shayne McKenzie, M.Ed* Share \|

The Mizzou Women’s Basketball Pre-season training program consists of sport specific style of training. We run Hardwood Metabolic Sprints, this is a specific yardage set up with a basketball movement. We incorporate this style of metabolic sprints to promote anaerobic training along with basketball movements at the end of a sprint workout. This allows for us to improve our mental toughness as well as a team winning attitude. All movements have to be executed to the finest detail. All sprints start on the same baseline. Start off giving the instructions before each sprint (i.e 15 yd sprint to backpedal then blow the whistle.)

HARDWOOD METABOLIC SPRINTS

There are 25 patterns performed per set. Walk back recovery between reps / 1:30 minutes between sets

15 YD SPRINT- BACK PEDAL
LEFT 10 YD LATERAL SHUFFLE AND BACK
RIGHT 20 YD DIAGONAL SPRINT/ WALK BACK
LEFT 5 YD SHUFFLE/ SPRINT TO THE SIDE LINE
RIGHT 10 YD LATERAL SHUFFLE AND BACK
LEFT 20 YD DIAGONAL SPRINT / WALK BACK
RIGHT 5 YD SHUFFLE/ SPRINT TO THE SIDE
5 YD BACKWARDS RUN/ TURN LEFT SPRINT 5 YD
LATERAL SHUFFLE PRO AGILITY 5/10/5
5 YD BACKWARDS RUN/ TURN RIGHT SPRINT 5 YD
LEFT 5 YD SHUFFLE / TURN SPRINT 5 YD /CLOSEOUT /WALK BACK
20 YD SPRINT/ WALK BACK
LEFT 10 YD SHUFFLE / BACK/ CHARGE
10 YD SPRINT/ BACKEPEDAL
RIGHT 5 YD SHUFLE / TURN SPRINT 3 YD/ CLOSEOUT/ 1 SIDE STEP
30YD SPRINT/ WALK BACK
SPRINT 5 YD PIC / SHUFFLE RIGHT 10 YD
PRO AGILITY 5/10/5
15 YD PIC/ WALK BACK
SPRINT 5 YD / SHUFFLE LEFT 10 YD
LATERAL SHUFFLE PRO AGILITY 5/10/5
2 SIDE STEPS TO THE LEFT/ CHARGE/ 15 YD SPRINT
15 YD BACK PEDAL/ SPRINT/ CLOSEOUT
10 YD SHUFFLE / SHUFFLE BACK
PUSH UP START 30YD SPRINT

Shayne McKenzie is an Assistant Director of Strength and Conditioning at the University of Missouri. McKenzie is responsible for the player development program for women’s basketball as well assisting with football. “My philosophy as a strength and conditioning coach is to help improve my student-athletes physiological, psychological and sociological variables. Running, lifting, and food nutrition must be kept in a balance. All these components must be in place for an athlete to compete at his or her highest level. I feel that the impact I make on athlete can help better their performance and future as an athlete and beyond athletics.”. Prior to her arrival at Missouri, McKenzie was a Graduate Assistant Strength and Conditioning Coach for The University of Arkansas Women’s Athletic Department.McKenzie also spent time as a Graduate Assistant and student assistant Strength and Conditioning Coach at Oral Roberts University. A 2003 graduate of Oral Roberts University, McKenzie received her Bachelor of Science degree in Health and Exercise Science with a minor in Recreation Administration and will complete requirements for her Masters from the school of Education and Counseling Psychology at the University of Missouri. In addition, McKenzie was a four year letter winner in basketball and track at Oral Roberts University.