A 20 minute basketball workout

Here is an effective Basketball Specific Workout you can do in less then 20 minutes to develop Game lasting endurance, Powerful court Strength and improve your overall athleticism.

Do 2 sets of each and about 10 to 12 reps.

only take 30 second of rest in between sets and exercises.

Stay tuned for next week's workout for a Complete Speed training Workout.

Enjoy! :-)

Rali todd
http://www.gobasketballpro.com/







Bodyweight Squats
1. Start by placing feet shoulder width apart and holding your arms out in front of you.
2. Proceed to squat down like you are going to sit in a chair. Your upper body will lean forward slightly and your hips will shift backwards while going down.
3. Remember to keep your knees from going out in front of your toes while squatting. 4. Repeat according to your required repetitions. If you want to make the exercise more challenging hold your arms at your sides or behind your head.






Squat Throw (full body)


1. Stand in quarter-squat position with trunk flexed forward and ball held between legs. Arms should be slightly bent.







2. Perform underhand toss as high as you can, using the legs to explode up.Have partner catch ball on the bounce and return the ball. Athlete should catch ball after a bounce and repeat as prescribed.




Side Throws

1. Stand with feet hip-width apart; place left foot approximately one foot in front of right foot.

2. Hold medicine ball with both hands and arms only slightly bent.



3. Swing ball over to the right hip and forcefully underhand toss ball forward to a partner or wall. Keep the stomach drawn in to maximize proper usage of muscle.

4. Catch ball on the bounce from your partner or wall and repeat according to prescribed repetitions.





Bodyweight Forward Lunge
1. Start by standing with your feet shoulder width apart.
2. Step foward with one foot and bend your knees into a lunged position. Your back knee should come close to touching the ground and your front leg should be bent to about 90 degrees at the knee.
3. Maintain your upright posture throughout the movement.
4. Return to the starting position and repeat. Once repetitions are completed then repeat with the other leg.





Kneel to Pushup Start Position: Your body will be in an upright position sitting on your knees. Hold medicine ball at chest level.
Keeping your torso erect fall forward and chest press the medicine ball to a partner or a wall. Upon releasing the ball drop your hands to the floor and immediately complete a push-up.

Advanced athletes: To make this more challenging have a partner throw the ball back to you. You will have to explode up with the push-up so that you are back in the seated upright position on your knees. Your partner will throw the ball back to you and then repeat the exercise until the desired repetitions are met.

Lateral Barrier Jump
1. Stand with feet slightly wider than hip-width apart with right side of body facing the barrier.
2. Hop to the right using both feet over the barrier.
3. Jump back to the start point.4. Repeat according to the prescribed number of repetitions.

Side Bridge Start on your side and press up with your right arm.Form a bridge with your arm extended and hold for the prescribed number of repetitions.

Trainer's comments:Hold position for 3 sec. each rep.

Medicine Ball V-Ups
1) Start position: Lie back onto floor or bench with knees straight, both hands extended behind your head holding a medicine ball. Keep elbow back and out of sight. Head should be in a neutral position with a space between chin and chest.
2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extend arms and also raise legs up toward ceiling.
3) Return to start position.

Flutter Kicks
1) Lie back onto floor or bench with both knees bent and feet flat. Place hands at sides.
2) Contract abdominal muscles continuously to stabilize trunk (or tuck stomach in by drawing naval in towards spine). Lower back should be in a neutral position.
3) Start position: Straighten both legs so that they are perpendicular to floor.
4) Slowly lower one leg to approximately 45-90°.
5) Return to start position and repeat with other leg.