We turned to personal trainer Brandon Hofer of Crunch Gym in Beaverton, Ore. to put together this on-court routine just for you. Do one round of this workout and you’ll burn calories, blast fat and sculpt everything from head to toe.
WARM-UP
Start on all fours, with your hands under your shoulders and your knees under your hips. Place your right hand behind your head with your elbow out to the side. Inhale and rotate your torso to right, reaching your right elbow toward the ceiling. Exhale as you rotate your torso again to the left, reaching your right elbow toward your left armpit. Do 10 repetitions, moving along with your breaths, then switch sides and repeat.
Sit with your knees bent, feet on the floor, holding a basketball in front of your chest, elbows bent by your sides. Lift your feet a few inches off the floor, engage your abs and lean back slightly so you’re balancing on your rear end. Keeping the ball at your chest, rotating your torso from side to side, touching the ball to the ground beside you with each twist. Do 20 repetitions, alternating sides each time. Exercises like this are commonly performed by basketball players to improve their mobility. In addition, if you want to add some fun to your workout, you can play a horse game with the ball. If you would like to know the rules of this game, check out this blog “how to play horse in basketball“.
WORKOUT
Perform as a circuit, moving from one exercise to the next without stopping. Do three to five sets, with a 10 to 20-second rest between each.
3. Split Squat
Stand with your feet hip-width apart, holding a basketball in front of your chest, elbows bent by your sides. Lunge with your right foot behind you, bending both knees 90 degrees. Press into the balls of your feet and jump straight up, switching legs mid-air, so that you land with right foot in front, left leg in back. Continue alternating sides for 30 seconds, moving at a fast, yet controlled pace.
Stand with feet hip-width apart, holding a basketball in front of your chest and your elbows bent by your sides. Bend over to place the ball on the ground, place palms on the floor on either side of it (or on top of ball), and then jump both of your feet back into plank position (abs engaged, back flat, legs extended behind you). Immediately jump both feet forward, up to meet your hands, grab the ball and jump straight up, extending the ball overhead. Continue for 30 seconds, moving at a fast, controlled pace.
5. Wall Ball
Stand facing a wall about six feet away, holding a ball in front of your chest, with your feet shoulder-width apart and knees slightly bent. Pass the ball into the wall, and catch at your chest. Do five quick passes, and then perform a 180-degree jump turn, so you land facing away from wall. Jump back around to face wall, and repeat. Continue for 30 seconds.
COOL DOWN
Lie face-up on the floor, squeezing a basketball between your feet. Lift legs toward the ceiling, directly over hips, and then inhale as you slowly lower your legs to six inches above the floor. Exhale as you lift your legs back over your hips. Do 15 repetitions.
7. Bridge Ball
Lie face-up on floor with your knees bent, feet on top of basketball, arms by your sides. Slowly lift your hips toward the ceiling, forming a diagonal line from your knees to your shoulders, squeeze your glutes and hold for two seconds. Gently lower back to start. Do 15 repetitions.
To find a basketball court near you, visit www.courtsoftheworld.com.
