The flashcards below were created by user
KaZuma_t3
on FreezingBlue Flashcards.
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Warm Up
5 Firefeet !0 seconds each
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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 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
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Stretches
- Calf stretch
- -put your foot against a wall
- -lean forward
- Hamstring stretch
- -sit on the ground
- -extend one leg
- -the other leg tucked in
- -bring chest to thigh
- Quadriceps stretch
- -while standing bring one leg behind you
- Groin stretch
- -sit on the floor
- -form a circle with your legs
- -put your hands on your feet
- -bend over
- Glute stretch
- -lie on your back
- -hold one leg just below the knee
- -put your ankle on the leg on the leg you're holding
- -pull back
- Lower Back stretch
- -while on your knees
- -put your hands on your back
- -lean backwards making an arch
- Upper Back stretch
- -while on your knees
- -bring your chest down to your knees
- -slide hands forward
- Abdominal stretch
- -lie on your stomach
- -with your hip still on the floor push up with your arms
- Chest stretch
- -put you hands behind your head
- -pull you elbows back and your chest out
- Triceps stretch
- -bring your arms behind your ear
- -bend your arm
- -with your other arm pull it behind you
- Biceps stretch
- -bring your arms behind your back
- -interlock fingers
- -reach arms out
- -slightly raise your arms
- Shoulder stretch
- -bring one arm across your chest
- -with your other arm pull the arm closer to you
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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
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Post Moves
- x10 drop step (both sides)
- x10 sky hook (both sides)
- x10 spin move (both sides)
- x10 up and under (both sides)
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Shooting
- x10 freethrows
- x10 jumpshots (3 spots)
- x10 pull-up jumpers (3 spots)
- x10 step back (3 spots)
- x10 shoot off screen (3 spots)
- x10 shoot off dribble (3 spots)
- x10 shoot off catch (3 spots)
- x10 fade aways (both sides & 3 spots)
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