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Basketball Holiday Workout

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Coach wanted me to pass this on to you, so here it is:

RECOMMENDED:  4 times a week……..30 minutes a day!

Pick what you want to do in the conditioning section and basketball.  Don’t do all of this in one day!

Example:  On Tuesday I will do sprints (100m), lay ups, and shooting.  Wednesday I will do 5 minute run, push ups while watching TV and Free throws.

CONDITIONING:  Sprints (If you can go to track even better!)

*10~~ 100m Sprints (1 block)

**5~~ 200m Sprints (2 blocks) 

***3 ~~ 400m Sprints (400)

ENDURANCE:

*TWO ten minute runs (normal easy pace) 5 minute break in-between

**THREE five minute runs.  Jog and add 8 ten second sprints into each run.  3 minute break in between them.

*** FOUR three minute runs, with four 15 second sprints in each!  4 minute break in between.

STRENGTH:  While watching your favorite TV show, each time a commercial comes on do 25 push ups and add any AB activities.

Do squats while brushing your teeth in the morning and night.   STRETCH EVERY SINGLE DAY!

BASKETBALL:  Make 20 Free Throws a day!  Create your own “hot shot” game and try to beat your score.

Set up obstacles in your drive way, dribble around them or play with you dog …..it’s surprisingly helpful!

Make 10 layups  in a row every day.  Go through ball handling drills as often as possible.

Find someone or the wall to practice passing with.

I think it would be a great idea if you wanted to keep a work out log and show me what you did over the break!  If you have any questions please contact Coach Klein at    [email protected]

Have a wonderful Christmas Break!  Coach Klein will keep you posted on open gym times!