When quarantines keep you off the court...
We got you!
Getting creative with at-home workouts is, perhaps, one of the few pluses to this quarantine predicament.
Prep for Elite Training Post-Quarantine
Level up your basketball skills, agility and strength with these exercises tailored for you by the elite HCI basketball coaches. Because what else are we going to do with all this down time?
30 Minute Basketball Workout
WARMUP + STRETCH
Jog in place to get warm before stretching your muscles. [Please note: if you go straight into stretching without warming up you could risk pulling a muscle or injuring yourself.]
1. Feet together touch your toes.
2. Feet stretched apart touch your toes.
3. Feet still stretched apart touch each toe for 10 counts.
4. Be sure to stretch your calves, hamstrings, arms, etc.
Now, that you’re warm and stretched, it’s time to put in the WORK.
Exercise 1 – Defensive slides
Find a space about the length of the free throw line or 12 feet long. Grab two cones, your family members or any objects to setup as endpoints — we welcome creativity.
Start from whichever end you prefer. Slide from side to side touching each line and counting as you do so.
Defensive position tips:
- Make sure your knee joint is at a perfect 90-degree angle.
- Keep your back upright and straight.
- Place your hands out, palms up moving as you step and reach each time.
- The defensive stance should look like you are about to sit in a chair (without the chair).
- As you are sliding back and forth it is even better if you call ball, deny, help side or wherever you think you are on the “pretend court.” All coaches will ask you to talk to your teammates — this will get your muscle memory and vocal memory lined up.
Time — 3 sets of 30 seconds with 20 seconds rest for a total of 3 minutes.
**Goal — reach 27 touches keep count and let us know your numbers
Exercise 2 – Backboard taps
This is an activity without the ball. Find space on a wall without anything breakable around. [We might recommend the external wall of your house.] Test the highest point you can touch by jumping up from your toes. This will be your base height to aim for every time you jump.
Reach with your right hand, left hand, both hands at once and alternating. Each set will be 40 touches with a 30-second break. You will complete the full set 3 times.
Time — 3 sets of 40 touches with 30-second resets for a total of 6 minutes.
**Goal — reach 120 touches…keep count and let us know your numbers.
Exercise 3 – Backboard slaps
No ball needed for this exercise either! And you can use the same wall as your backboard. Now, you will need about 12 to 15 feet from the wall — mark this as your imaginary free throw line — for a running start to your makeshift backboard. Then, run towards the backboard and with both feet jump up and slap the backboard. Once you have practiced a few times, to get the rhythm and timing you are ready to start. Each set will be 30 seconds with a 30-second break. You will complete the full set 3 times.
Time — 3 sets of 30 seconds with 30 seconds reset for a total of 3 minutes.
**Goal — reach 11 touches. Keep count and let us know your numbers!
Exercise 4 – Jump Rope
Grab a jump rope and jump. Enough said. Ramp up the level of difficulty with double hops, single hop, jumping jacks hop, crisscross legs hop, Ali shuffle forwards and backwards hop, butt kicks hop, high knees hop, one foot hop, side to side hop, crisscross arms hop, double under hop, squat hop, jump lunge hop, backwards hop, freestyle hop.
Time — 5 sets of 30 seconds with 30 seconds reset for a total of 5 minutes.
**Goal — challenge yourself with all the different kinds of jumping rope. Also, see how many times you can jump without messing up and hitting the rope and let us know your number.
Exercise 5 – Around the Waist
Grab the ball and rotate around your waist as many times as you can in 30 seconds. Keep the ball as close to your body without touching your torso during this drill, keep your eyes up and don’t look down at the ball. How fast can you go while keeping control of the ball? Reverse directions after 30 seconds.
Extra Challenge: Slam the ball from hand to hand so it’s loud, go as fast as possible with eyes closed. Other options include around the ankles, around the knees and around the head.
Time – 3 sets of 30 seconds each direction with a 30 second reset for a total of 4 minutes.
**Goal — keep the ball under control in your hands and not on your body. See how many times you can go around without messing up and let us know your number.
Exercise 6 – Stationary ball handling
If you have a basketball at home, you can dribble with your right hand, left hand, alternating hands, through the legs, behind the back, etc. You can get creative with this one and choose how you set your practice. Please remember to keep your head up and don’t look down at the ball. You will do this one for 30 seconds and then rest for 30 seconds. You can repeat or freestyle for a total of 10-15 minutes.
Time – 30 seconds on and 30 seconds reset for a total of 10 to 15 minutes.
**Goal — work on weakest hand, work on eyes up, work on strength, work on all types that challenge you.