EQUIPMENT

You need access to (1) bleachers, (2) a basketball court, (3) a basketball, and (4) a medicine ball.

WARM-UP

  • Jump rope for 100 reps
  • Jumping jacks 30 seconds
  • Twist at waist 20 seconds
  • Arm swings 15 each arm
  • Ballistic hamstring stretch (ballistic = bounce a little)
  • Jog 3 x 30 yards

BLEACHER DRILLS (Click here if you need to review how to do the drills)
Running, Touch Every Step: 5 x 7

Running, Every Other Step: 5 x 8

Single Leg Jumps, Touch Every Step: 5 x 8 (each leg)

Single Leg Jumps, Every Other Step: 5 x 7 (each leg)

Bunny Hops, Touch Every Step: 5 x 7

Bunny Hops, Every Other Step: 5 x 8

Running, Touch Every Step: 5 x 7

Running, Every Other Step: 5 x 7

ON COURT DRILLS (Click here if you need to review how to do the drills)

Running Jumps (Non-Stop, No Ball):
10 Jumps Off Left Left, 10 Jumps Off Right Leg 10 Jumps Off Both: 3 x 10 (continuous)

Note: Rest 2 to 3 minutes between sets

Drop Step and Explode with Two Basketballs (Two balls on each block): 3 x 10
Note: Rest 2 to 3 minutes between sets

Drop Step and Explode with Two Medicine Balls (Two balls on each block): 3 x 10
Note: Rest 2 to 3 minutes between sets

Catch Pass and Dunk: 3 x 10 (5 from each side)

Note: Rest 2 to 3 minutes between sets

*If you do not have a partner, then simply dribble in from the elbow extended and try to dunk.

COOL DOWN
Ballistic stretching (bounce when you stretch)

  • Touch Toes
  • Calf Stretch
  • Simple Quad Stretch

NOTES:
*Every rep, make sure you EXPLODE and act as if you are jumping to dunk!
*If your bleachers are big, that is, with a lot of rows, make sure you go up at least 10 to 15 bleacher stairs.
*1 rep is going up and down the bleachers

MORE RECOVERY: 

BoingCOLD