No access to training facilities? No problem! You can still develop areas of your game by working out at home.
Here’s a list of the exercises including reps x sets. This is a very challenging workout so be sure to adjust the reps/sets to a level that will allow you to execute correctly. Starting out you may want to lower your reps/sets and increase them as you develop.
Basketball push-ups
3 sets x 20 reps
Basketball push-ups (single arm)3 sets x 10 reps
Side plank
3 sets x 60 seconds each side
Single leg rotations
3 sets x 50 reps each leg
Figure 8’s
3 sets x 50 reps
Around the world
3 sets x 20 reps
Bicycle crunch
3 sets x 20 reps
Tap ball between fingers
3 x 30 reps
Defensive slide with resistance band
3 sets x 15 reps
Lunges
3 sets x 15 reps (each leg)
Want this on your mobile? This program is in our practice planner app!
Nick George
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