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Basketball: Bicycle Squats

I've found this resource invaluable and of huge benefit to both my...
Kashif, Coach

DESCRIPTION

  • 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 | Fitness

    2 Lengths of the Court in 11 Seconds:

  • Baseline to far baseline and back.

    • Fitness
    Burpees | 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 | 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 | 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.

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