You need access to (1) bleachers, (2) a basketball court, (3) a basketball, and (4) a medicine ball.
- 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 5
Running, Every Other Step: 5 x 5
Single Leg Jumps, Touch Every Step: 5 x 5 (each leg)
Single Leg Jumps, Every Other Step: 5 x 5 (each leg)
Bunny Hops, Touch Every Step: 5 x 5
Bunny Hops, Every Other Step: 5 x 5
Ballistic stretching (bounce when you stretch)
- Touch Toes
- Calf Stretch
- Simple Quad Stretch
*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