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Basketball: Burpies.

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Cornel

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Bend into a squat position with hands on the floor.

Shoot the legs back onto a push up position.

Return to the squat then extend up into a jump off the floor.

Repeat 15 to 20 times.

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OFTEN USED WITH...

Centre Circle Shuffles:

Feet wide apart, crab across the centre circle;

Hands raised as if defending, try and spread yourself wide, maintain stability;

Touch the centre circle line with outside hand when you reach it.

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

Close-Out Sprint Drill:

Have players lined up either side of the lane. When the whistle is blown the players will sprint out to the cones and do a close-out.

They will then slide to the corner. Once they get to the corner, they will sprint to the half way line. At the half way line they do a defensive slide to the other sideline.

To finish they will back pedal to the free throw line.

Fitness

1 Leg Jumps:

Players will jump as high as the can on 1 leg, after they land they will bend down touching the floor, with the non jumping leg being extended behind.

Once they player is in that position they will explode up and jump off that leg again.

Fitness

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