Girls Varsity Basketball
Team News.
9 months ago @ 5:24PM
First Day of School: August 27th, 2020
Fall workouts will be posted once school has started.
Please be sure to work on skill development (shooting and ball handling) in addition to the lifting workouts below.
Any questions: Contact Coach Campbell - Austin.Campbell@lcps.org
"It comes a time when WINTER asks you what you did in the SUMMER."
“The mindset isn’t about seeking a result—it’s more about the process of getting to that result. It’s about the journey and the approach. It’s a way of life. I do think that it’s important, in all endeavors, to have that mentality.” – Kobe Bryant on Mamba Mentality
“A lot of people say they want to be great, but they’re not willing to make the sacrifices necessary to achieve greatness. They have other concerns, whether important or not, and they spread themselves out. That’s totally fine. After all, greatness is not for everybody.’ – Kobe Bryant
Lifting 5x a week for roughly 1-1 ½ hours - keep in mind you still need to work on your skill-development outside of this lifting program. The workout is broken down into 3 4-week sessions that include strength training, power, speed/agility, and core exercises.
You need to stretch before/after each workout
First Four Weeks:
Add muscle mass, beginning stages of teaching fast/explosive
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Day 1 |
Day 2 |
Day 3 |
Day 4 |
Day 5 |
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Strength/power -Squats -Dumbbell Lunges -Deadlifts -Standing Calf raises -Squat jumps -standing long jump
Speed/agility: -Falling starts 3X (baseline - other free throw line) -Half court sprints 6x -shuffle right/left/back pedal 3x half court -Ladder circuit: 1 foot each, box, 2 foot each box, lateral 2 foot each box all 2x |
Strength/power -Bench press -dumbbell bench press -Dips -Pull-ups -Barbell bent rows -Dumbbell front & side raises -medicine ball chest pass -medicine ball overhead throw
Speed/agility: -Falling starts 3X (baseline - other free throw line) -Half court sprints 6x -shuffle right/left/back pedal 3x half court
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Circuit Style: 30 sec on, minimal rest between exercises
-Jump rope -Burpees -Plank -Jump Rope -Squats -side planks (each side) -jump rope -inch worms -bear crawls -jump rope -lunges -push-ups
Speed/Agility: Long distance run |
Strength/power -Deadlifts -Lateral lunges -split squat -Leg extensions/curl -standing calf raises -explosive box jumps (when hit ground jump right up) -high box jumps
Speed/agility: -Falling starts 3X (baseline - other free throw line) -Half court sprints 6x -shuffle right/left/back pedal 3x half court -Ladder circuit: 2-foot each box, 2 in, lateral 2 foot each box all 2x |
Strength/power -Incline bench press -dumbbell fly -upright rows -bicep curls -tricep pull downs -clapping push-ups -behind back overhead medicine ball throw
Speed/agility: -Suicides 5x -Full court sprints 5x -Standing one leg long jumps half court (each leg) 3x
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Repetitions/Sets for First 4 weeks:
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Week 1 |
Week 2 |
Week 3 |
Week 4 |
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Strength training |
3x12-15 reps @70% max weight |
3x12-15 reps @75% max weight |
3x8-12 reps @80% max weight |
3x15-20 reps @60% max weight |
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Plyometrics |
10 jumps or throws |
15 jumps or throws |
20 jumps or throws |
20 jumps or throws |
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Conditioning |
1 time through |
Team News
11 months ago @ 10:32AM Congratulations to our Wrestlers who have qualified to compete at the 4A VHSL State Tournament, starting on Friday, February 21st - 10am at Tuscarora High School. Tickets are $10 for this event (each day) and no family or season passes are accepted. Great job Raiders: Timmy Faber, Caleb Williams, Luke Roberts, Zach Rios & Josh Pettiford. Best of luck guys!
Team News
11 months ago @ 1:58PM  Congratulations to our Boys Basketball Team for winning the regular season Dulles District Championship after defeating Dominion 62-56 on Tuesday night! The Raiders will have a bye in the 1st round of the Dulles District Tournament, then will host in the semi-final round on February 19th (opponent and time is TBD). The Raiders also will host in the semi-final round of the Region 4C Tournament on February 25th (opponent and time is TBD).
Team News
1 year ago @ 3:21PM The Boys & Girls Basketball games that were scheduled for 1/7/20 have been rescheduled to 2/5/20. The Boys will play at LCHS & the Girls will play at LVHS. https://countysports.info
YOUR GAME HAS CHANGED!Get key announcements and game updates from the official Loudoun County High School athletic calendar! 
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