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Basic at Home Basketball Workouts

Updated: 19 hours ago




I hope this finds everyone in the best of health and spirits. I am not going to lie, I am going absolutely crazy not being in the gym!


We decided to start sharing one basic workout every Monday & Thursday for the duration of the quarantine.


Please if you do not feel well , don't do this workout & if necessary seek medical assistance. Rest, gain your strength, get better so you can come back stronger.


Always go game speed! Push yourself, you are not going to get better if you do things half speed.


This workout should take you around 45 minutes to complete.


If you have any questions please email me at : coach.ish@eaglebasketballacademy.com


Check out our website for more info on our program & workouts/tips: www.eaglebasketballacademy.com


Enjoy!

Basic Basketball Workout


Warm up = 5 mins


Make sure you don’t start this workout without a warm up! Light jog, get the blood flowing, stretch upper & lower body while in movement.


Jog= 20 min


Run at a pace where you can carry a conversation with someone The goal here is not to kill your self but to get that cardio level up!


Basketball is 80-90% percent running. People forget that just a simple jog can do so much to your cardio level as well as your game! YES! Running helps your game.


You want to be able to do intense skill work? Want to be able to hoop at a high level for long periods of time? Want to finish first on ladder runs for practice? RUN! Get that cardio up!


If this is too difficult for you, run 4 min rest 1 min for 20 min, until you are ready for a full 20 min jog .


Stationary one ball Dribble Series= 10-15 min


Note: Before you start this part of the workout. I cannot stress enough how important it is to do these drills at GAME SPEED. Not half fast. Half asses effort leads to half assed results. For future works I will be posting instruction videos explaining the exercise. For now use your imagination or email me so I can explain better.


“Pounds”

Get in an athletic position (knees bent/back straight/ chest out) POUND the basketball. The ball should come up to your KNEE on each dribble. Get as many dribbles as possible in 30 seconds.

  • Pound the ball as hard as you can! “BREAK THE FLOOR”

  • Keep eyes up. DO NOT LOOK AT THE GROUND

  • Ball should touch finger pads on each dribble. DO NOT SLAP THE BALL

30 seconds with each hand X2. Rest 30 sec in between sets


“Windshield Wipers”

Get in an athletic position (knees bent/back straight/ chest out) POUND the basketball SIDE TO SIDE in front of the body, shift your body as necessary . The ball should come up to your KNEE on each pound. Get as many dribbles as possible in 30 seconds.

  • Pound the ball as hard as you can! “BREAK THE FLOOR”

  • Keep eyes up. DO NOT LOOK AT THE GROUND. Shift body with ball movement

  • Shift body with ball movement.

30 seconds with each hand X2. Rest 30 sec in between sets


“SIDE Windshield Wipers”

Get in an athletic position (knees bent/back straight/ chest out) POUND the basketball SIDE TO SIDE to the side of body, shift your body as necessary . The ball should come up to your KNEE on each pound. Get as many dribbles as possible in 30 seconds.

  • Pound the ball as hard as you can! “BREAK THE FLOOR”

  • Keep eyes up. DO NOT LOOK AT THE GROUND. Shift body with ball movement

  • Shift body with ball movement.

30 seconds with each hand X2. Rest 30 sec in between sets


“Crossovers”

Be in an athletic position & pound the basketball back and forth from hand to hand. Keep the ball in front of your body and low (knee height). Alternate heights, low (below knee) med (a bit above knees) high (waist height )

  • Keep eyes up (look forward) while dribbling.

  • YOU CONTROL THE BALL, THE BALL DOES NOT CONTROL YOU when alternating the height of the pound. .

30 seconds X2. Rest 30 sec in between sets



Feel free to modify drills to your skill level or preference.


Below we have added some additional drills you can add to your Workout.










PUSH YOURSELF, make sure your eyes are up, pounding the ball with a PURPOSE!


Be on the lookout for our next workout !


Coach Ish

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