Basketball on hardwood

Lace up your high top sneakers and bring back those knee high socks.  Hear that sound in the distance? The echo of the basketball bouncing, the squeak of shoes sliding to the line, and slap from your hands hitting that wooden floor. Remember those practice drills? Killers? Defensive slides? Passing lines? Two ball dribble?

 

What do those all have in common…. Yes, you guessed it:
BURPEES, LUNGES, SQUAT PULSES + WALL SITS, and FAST FEET DRILLS!

Unleash your inner athlete and feel the burn; bring back the good old days of practice drills into your everyday fitness using this workout.  And, if you have never played basketball in your life- that’s okay too!  These moves will give you great agility and power for all sorts of summer activities: trailrunning, hiking, MTB biking and more.

This is a workout that will get anyone’s heart rate up!  Have fun!

THE WORKOUT:
HIGH INTENSITY B-BALL DRILLS:

45 SECONDS ON/ 15 SECONDS REST

Jump rope/ fast jumps

Wall sit (option weights or lifting arms over head)

Squat Slides- stay LOW

Fast feet (in and out)

Lunges, Lunge Jumps

Jump Squats (squat position to a jump shot)

Ladder drills

Burpee’s

Push-Ups

 

Jumpstart that heart!

Add some RUNNING WORKOUTS to your game.

“DOWN AND AROUND THE COURT”

At your favorite gymnasium, sprint the long ends and jog the short. Do this for 10 minutes straight, and build up
from there.  Mix up the jogs with high knee’s, butt kicks, grapevine. No gymnasium? Modify to a treadmill workout mixing in long and short runs with your agility moves.

 

A big thank you to Coach Katie Bruns for bringing some “March Madness” to our fitness routines this month!

Similar Posts

Leave a Reply

Your email address will not be published.

This site uses Akismet to reduce spam. Learn how your comment data is processed.