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 Week 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. Game speed will be different for everyone. Quality over quantity.
"Be quick but don't hurry"
This workout should take you around 45 minutes - 1 hour 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:
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/Run = 20 min
Run at a pace where you can carry a conversation with someone. The goal here is not to kill yourself but to improve your overall cardio level !
Basketball is 80-90% percent running. 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, walk 1 min, for a total of 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. QUALITY OVER QUANTITY
“Pounds”
Get in an athletic stance (knees bent/back straight/ chest out) POUND the basketball. Alternate pound height, low (below knee),medium (waist height), high (above the waist). 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. See your surroundings.
DO NOT SLAP THE BALL. Feel each dribble going into your hand.
Shift body with ball movement.
YOU CONTROL THE BALL, THE BALL DOES NOT CONTROL YOU
30 seconds with each hand X2. Rest 30 sec in between sets. You can adjust based on your needs or skill level.
“Windshield Wipers”
Get in an athletic stance (knees bent/back straight/ chest out) POUND the basketball SIDE TO SIDE in front of the body, shift your body as necessary. Alternate pound height, low (below knee),medium (waist height), high (above the waist). 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. See your surroundings.
DO NOT SLAP THE BALL. Feel each dribble going into your hand.
Shift body with ball movement.
YOU CONTROL THE BALL, THE BALL DOES NOT CONTROL YOU
30 seconds with each hand X2. Rest 30 sec in between sets. You can adjust based on your needs or skill level.
“Lateral Windshield Wipers”
Get in an athletic stance (knees bent/back straight/ chest out) POUND the basketball laterally to your body, shift your body as necessary . Alternate pound height, low (below knee),medium (waist height), high (above the waist). 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. See your surroundings.
DO NOT SLAP THE BALL. Feel each dribble going into your hand.
Shift body with ball movement.
YOU CONTROL THE BALL, THE BALL DOES NOT CONTROL YOU
30 seconds with each hand X2. Rest 30 sec in between sets. You can adjust based on your needs or skill level.
“Crossovers”
Be in an athletic position & pound the ball back and forth between your hands. Keep the ball in front of your body and low (knee height). Alternate pound height, low (below knee),medium (waist height), high (above the waist).
Pound the ball as hard as you can! “BREAK THE FLOOR”
Keep eyes up. DO NOT LOOK AT THE GROUND. See your surroundings.
DO NOT SLAP THE BALL. Feel each dribble going into your hand.
Shift body with ball movement.
YOU CONTROL THE BALL, THE BALL DOES NOT CONTROL YOU
30 seconds X2. Rest 30 sec in between sets. You can adjust based on your needs or skill level. You can adjust based on your needs or skill level.
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