Ever wish you could get a good workout and shoot some hoops? Why not! I’ve put together a simple basketball workout you can try on your own or with a friend. All you’ll need are some tennis shoes, loose-fitting clothes, a basketball, hoop, and a good attitude! Skill level: Medium (Some Basketball Knowledge Required)
Ball Handling Drills– Turn these into squats and arm exercises. Focus on your posture, speed, and repetitions. To make these more difficult, use a weighted ball. (Do not dribble a weighted ball)
- Leg Wraps: Right, Left, Both Pass 50-100 each then Dribble 30-50 each
- Around the World: Wrap around your head, waist, legs, repeat (10-20 times)
- High’s and Low’s: Dribble High, Dribble Low (until fatigue)
Shooting Drills- You can do this with a partner or on your own. If you’re on your own, be sure to hustle for your rebound for extra exercise.
- Corner to Corner Elbow Shooting: 10-20 Each Side
- Miken Drill- (left, right Lay-Ups Underneath): 20-30 Each Side
- Around the Horn Shooting: 5-6 Times Around
Cardio Drills– If you have enough space, run the full length of the court. Otherwise you may need to make modifications or straight run for your cardio. You could run and dribble around the neighborhood.
- Zig Zag Ball Handling: Crossover, Between the Legs, Spin
- Full Court Lay-Ups: Side, Front, Pull-up jump shots
- Half Court Lay-Ups: Rebound Your Own
These are just some ideas to get you moving. Feel free to make changes or additions to your workout! You can even turn a simple game of HORSE or PIG into a basketball workout by adding push-ups, crunches, line-jumps, or other exercises. After your basketball workout be sure to enjoy the last few 2012 March Madness Games! Who are you cheering for?
