My coach threw this one together. It was the first thing we did in practice, and it was pretty killer. I was sweating like crazy at the end, and it was perfect to get into basketball shape. I just have to deal with the sore muscles after…
A circuit. Do it as many times as you can for fifteen minutes.
- 60 jump ropes, or 20 double-unders
- 20 jump squats
- 10 push ups
- 20 jump lunges, or regular lunges. Pay attention to form, and not letting your knee go over your toe.
- 10 burpees
- 1, at any time in the circuit, 500 meter row. This one depends on where you are, so do what you can.
When doing intense training like this, it is important to PAY ATTENTION TO FORM. I cannot stress that enough. Going hard the whole time means nothing if you injure yourself, and hard injuries will put you out for a long time.
If you are not ready for push ups, modify and go down to your knees.
If you are not ready for full burpees, just hold a plank instead of a push up.
Make sure in jump squats you jump all the way up, and land well, not having your knees go over your toes. If there is too much jumping in this circuit, and that hurts your knees or joints, then don’t jump and stay stationary. Trust me, it is just as effective, you soon enough, you will be doing that whole burpee, and you might hate yourself more…but it is a good pain!