I have been playing basketball since I was about 10 and was obsessed with everything America. I played basketball for Surrey and trained A LOT!! One of the hardest but most important exercises we constantly did in training was FOOT FIRE. It is absolutely agony if done right. The three exercises we are going to be concentrating on this week are great as an all over body exercise.
REBOUND SQUAT JUMP
For this exercise, you either need a basketball backboard or any wall.
Squat down low and as you jump up throw the ball up high against the wall. As you catch the ball squat down low.
SIT UP REBOUND
With every raise of your sit up throw the ball (any ball) directly above your head.
As the ball returns down catch it and slowly return to the floor.
FOOT FIRE
As I said above, this exercise is an absolute killer.
Squat down low, lift your heels off the floor and start padding your feet off the floor as if the floor is on fire.
EXERCISE PLAN
Begin with a 5-10 minute speed walk to light run to build yourself up to a slight glow.
EXERCISE 1
REBOUND SQUAT
(30 seconds)
(30 seconds rest)
EXERCISE 2
SIT UP REBOUND
(30 seconds)
(30 seconds rest)
EXERCISE 3
FOOT FIRE
(30 seconds)
(30 seconds rest)
REPEAT THIS 3 MINUTE CIRCUIT x3 TIMES
If you find this too easy, cut your RESTS to 20 SECONDS.
If you are still finding this too easy (well done!!) then add on a forth circuit.
