Main Goal: Basketball Workout Days per Week: 3 Days
Training Level: Beginner and Inter. Time per Workout: 45 Mins
Program Duration: 8 Weeks Equipment: balls, chairs, cones reaction ball
Basketball involves a lot of starting and stopping. While not renowned as an aerobic sport, it is still a great workout that can help you:
· burn calories (an hour of basketball can burn 630–750 calories)
· build endurance
· improve balance and coordination
· develop concentration and self-discipline
· build up muscle.
DRILL |
DURATION, MIN |
Form Shooting |
≈ 5 |
Mikan Drill |
≈ 2 |
Reverse Mikan Drill |
≈ 2 |
Machine Gun Passing |
≈ 2 |
Partner Shooting |
≈ 4 |
1-On-1 Attack |
≈ 4 |
Pass And Relocate |
≈ 4 |
1-On-1 Corner Attack |
≈ 4 |
Multi-Spot 1-On-1 |
≈ 6 |
1-On-1 Reaction |
≈ 4 |
Elmination From Free Throws |
≈ 1 |
Elmination From 3-Point Line |
≈ 1 |