Inside The Mind Of A Champion: A Close Look At Candace Walker’s Training Regimen : Candace Walker is well-known in the Women’s National Basketball Association (WNBA). She’s a champion athlete who has achieved incredible things throughout her career. The UNC Wilmington Seahawks guard has led her team to many wins predicted in several free NBA picks, and today we’re going to take a closer look at her training regimen.
A Bird-eye View of Candace Walker’s Training Regimen
Candace is known for her incredible speed, agility, and strength, and it’s no secret that her training routine plays a huge role in her success. She’s constantly pushing herself to be better and always looking for new and innovative ways to improve her performance. Here are specific exercises and drills Candace uses to stay at the top of her game.
Speed Ladder with Sprint
- Sprint at full speed towards the ladder for five yards.
- Once you reach the ladder, keep up your momentum and perform the specified drill down the length of the ladder without slowing down.
- Finally, sprint out of the ladder for another five yards.
Candace states that this exercise is perfect for basketball players who need to improve their balance, speed, and agility on the court. By simulating the same footwork you’d use in a game, you’ll be able to change direction and speed quickly.
One-Step Box Jump
- Start by assuming an athletic stance a few feet away from the box.
- Take one step forward with your left leg, gather your strength, and then explode off both legs to jump up and onto the box.
- Land softly with your knees bent, and then step back down slowly.
- Repeat the same movement, but start by stepping with your right leg this time. Continue alternating steps for the specified number of reps.
As Candace explains, the one-step box jump is a basketball-specific exercise because it mimics your movements on the court. You rarely jump from a standing position in basketball, so this exercise is perfect for improving your game.
Dumbbell Lunge
- Begin in an athletic stance while holding dumbbells at your sides.
- Step forward with one leg to a comfortable distance, then lower your body into a lunge position until your back knee is just above the ground.
- Push back up into the start position by driving through the heel of your front foot.
- Repeat the same movement with the opposite leg, and continue alternating for the specified number of reps.
The dumbbell lunge is one of her favorite lower body exercises because it hits everything from the hips to the quads and hamstrings.
Single-leg Balance Reach
- Arrange three cones in a triangle shape, with each cone about one yard apart.
- Begin by standing on your right leg in an athletic stance with your knee slightly bent at the first cone.
- While maintaining your balance, squat down, fold at the waist and reach your right hand across your body to touch the cone in front of you on the left.
- Return to the starting position with control, and then repeat the same movement, but this time, reach your left hand across your body to touch the cone in front of you on the right.
- Continue in this alternating fashion for the specified number of reps. Then, perform the same set on your left leg.
As Candace explains, this exercise teaches your body to react in different ways that you would land on the court. Proper landing is crucial in basketball, and the single-leg balance reach can help you improve your control and balance.
For an extra challenge, try closing your eyes or varying the placement of the cones in each set. After a while, you’ll feel the burn in your hamstrings and quads.
Conclusion
Whether you’re a professional athlete, a weekend warrior, or just looking to improve your physical fitness, a comprehensive training plan is essential to reach your full potential and perform at your best. Candace Walker is a proven product of hard work and dedication.