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BWET Weekend Challenge | Plyometrics and Calisthenics For Basketball Performance


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BWET Weekend ChallengeMonday we discussed building strength and endurance for improving your basketball performance.  And Wednesday introduced Plyometrics to help you jump higher.  The Weekend Challenge will combine the two into an A/B workout routine to improve your all-around skills and performance on the basketball court.

Make sure you go back and read Monday’s and Wednesday’s posts to get the background, I’ll wait…

OK, now we’re ready to get started.

First, a note on safety and injury prevention.  These exercises are strenuous and impact intensive.  Before you start any exercise regimen, consult your healthcare professional.  Always use correct form.  If you tire to the point where your form gets sloppy, stop.  You will not gain anything by continuing.  You will only hurt yourself.

Warm-Up A/B
4-Count Jumping Jacks
Jump Rope
2 Minutes

Note:  All exercises are done with one or two basketballs either in your hands or between your feet.  Train with the tools of the game…

Workout A – Basketball Endurance Conditioning and Vertical Leap
The Circuit:

Burpees with a ball and Tuck Jump – 8 Reps  [Standard Burpee, but instead of putting your hands on the floor, put them on a basketball.  When you come back up, add a Tuck Jump.]

Step-Ups with ball – 8 Reps each leg (16 count)

Box Drill with ball – 8 reps

Single Leg Tuck Jump with ball – 8 Reps

Repeat as many time as you can in 20 minutes with as few rest breaks as your ability allows.  Remember, if your form gets sloppy, rest.

Workout B – Basketball Strength Conditioning and Vertical Leap

The Circuit:

Basketball Push-ups – 12 Reps

360 Degree Lunges with ball – 8 reps

Pull-Ups with ball between your feet – 4 reps [Holding the ball between your feet adds a core muscle stabilization factor]

Depth Jumps with ball – 8 reps [Don’t hold the ball if it interferes with your form]

Repeat as many time as you can in 20 minutes with as few rest breaks as your ability allows.  Remember, if your form gets sloppy, rest.

These workouts are short for a good reason.  You will tire quickly and increase your chances of injury if you go hard at these exercises for a long period of time.  I can’t stress enough the potential for injury if these exercises are not performed properly.  If you need help, get help.  Don’t try to be a fitness hero and end up riding the bench all season.

Go Back to Monday’s Post:  Basketball Workouts | Dominate The Court When You Train With These Bodyweight Exercises

Go Back to Wednesday’s Post:  Basketball Workouts | Plyometric Bodyweight Routines to Increase Your Vertical Leap




One Response to “BWET Weekend Challenge | Plyometrics and Calisthenics For Basketball Performance”

  1. jump program says:

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    I’ve been doing plyometrics for two weeks now and I have seen a lot of improvements with my leg muscles and my balance. I remember I found plyometrics difficult when I first did it. Today, I am enjoying the workout and I found it very effective for me.

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