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Football: Bicycle Squats

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Start in the pressup position;

Bring one leg forwards, bending the knee;

The knee should pass in front of the line between the shoulders;

Leg moves backwards as the other leg moves forwards, knee between the shoulders.

COACHING POINTS

Exercise continuously for 30 seconds to 2 minutes.

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OFTEN USED WITH...

2 Lengths of the Court in 11 Seconds:

Baseline to far baseline and back.

Fitness

Burpees:

Stand, arms above head;

Jump as high as possible, reaching hands as high as possible;

On landing, drop to the pressup position;

Bring both knees between your shoulders simultaneously and back to the pressup position (a squat thrust);

Back to your feet, in the same movement jumping as high as possible raising arms and hands as high as possbile;

When performing the jump, keep head raised and look forwards, not to the ground.

Fitness

Bench Hops:

Stand three quarters of a metre to one side of the bench;

Two-footed jump over the bench;

Land two footed on the toes;

Bend knees, absorb energy, and two-footed jump back over the bench.

Fitness

30 Second Pyramid:

The pyramid should be completed within 30 seconds.

Baseline to near free throw line to baseline;
Baseline to half court line to baseline;
Baseline to far free throw line to baseline;
Baseline to far baseline to baseline.

Fitness

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