Basketball Training

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Author:
KaZuma_t3
ID:
213845
Filename:
Basketball Training
Updated:
2013-07-12 02:08:58
Tags:
basketball
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Description:
basketball training
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The flashcards below were created by user KaZuma_t3 on FreezingBlue Flashcards. What would you like to do?


  1. WARMUP
    5 Firefeet 10 seconds each
  2. DYNAMIC STRETCHES
    • x45 two arm windmills (both directions)
    • -swing arms in a circle
    • x45 two arm swings
    • -swing both arms across the chest
    • x45 torso swings
    • -hands on head and twist the body
    • x45 bent over torso swings
    • -hands on head, bend over,twist the body
    • x45 leg swings (both legs)
    • -kick your leg as high as possible
    • -swing the leg back 
    • x10 praying mantis (both legs)
    • -on one leg bend down slowly with a leg extended
    • -go back up, still on one leg, bring knee up
  3. STRETCHES (30 seconds each)
    • calf stretch
    • -put ur foot against a wall
    • -lean forward
    • hamstring stretch
    • -on the ground, one leg extended on leg tucked in, touch ur furthest toe
    • quad stretch
    • -while standing, bend on leg and hold it behind u
    • groin stretch
    • -sit on the floor
    • -form a circle with ur legs
    • -put ur hands on feet and bend over
    • glute stretch
    • -lie on ur back
    • -hold one leg just below the knee
    • -put ur ankle on the leg on the leg ur holding
    • -pull back
    • lower back stretch
    • -on ur knees
    • -put ur hands on ur back
    • -lean backwards making an arch
    • upper back stretch
    • -on ur knees
    • -bring ur chest down to ur knees
    • -slide hands forward
    • ab stretch
    • -lie on ur stomach
    • -with ur hip still on the floor push up with ur arms
    • triceps
    • -bring ur arm by ur ear
    • -bend ur arm
    • -with ur other arm pull it behind u
    • biceps
    • -bring arms behind ur back
    • -interlock fingers
    • -reach arms out
    • -slightly raise arms
    • shoulder stretch
    • -bring one arm across the chest
    • -with ur other arm pull the arm closer to the
  4. HANDLES
    • x45 short dribble (both hands)
    • x45 high dribble (both hands)
    • x45 back and fourth (both hands) 
    • x45 side to side (both hands)
    • x45 in and out (both hands)
    • x45 crossover
    • x45 behind crossover
    • x45 behind the back 
    • x45 one hand around the legs (both hands)
  5. TWO BALL HANDLES
    • x50 low alternating
    • x50 high alternating
    • x50 low stationary
    • x50 high stationary
    • x50 low and high dribble (both hands)
    • x50 low & seesaw dribble (both hands)
  6. HANDLES WHILE DRIVING
    • x5 euro step (both sides) 
    • x5 hop step (both sides)
    • x5 spin layup (both sides)
    • x5 Drive pump fake reverse lay up(both sides)
    • x5 crossover (both sides)
    • x5 between the legs (both sides)
    • x5 spin (both sides)
    • x5 behind the back (both sides)
    • x5 behind crossover (both sides)
    • x5 in and out (both sides)
    • x5 half spin (both sides)
    • x5 hesitation (both sides)
    • x5 rip city (both sides)
    • x5 stutter (both sides)
    • x5 behind one leg (both sides)
    • x15 combination (both sides)
    • 1.crossover
    • 2.between the legs
    • 3.behind crossover
    • 4.between the legs
    • 5.crossover
    • 6.repeat
    • x15 infinite drill (both ways)
    • x5 behind crossover drill
    • x5 between the leg drill
  7. FINISHING
    • x10 standing layups (both sides)
    • x10 layups (both sides)
    • x10 hook shots (both sides)
    • x10 finger rolls (both sides)
    • x10 inside hand reverse layups (both sides)
    • x10 outside hand reverse layups (both sides)
    • x10 floaters
    • x10 up and under
  8. POST MOVES
    • x10 drop step (both sides)
    • x10 sky hook (both sides)
    • x10 spin move (both sides)
    • x10 up and under (both sides)
  9. SHOOTING
    • x10 freethrows
    • x10 jumpshots
    • x10 pull-up jumpers
    • x10 step back
    • x10 shoot off screen 
    • x10 shoot off dribble
    • x10 shoot off catch
    • x10 fade aways (both sides)

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