NCAA Basketball Prep

This workout is 3 different sets of exercises that combine a strength, power, and cardio drills. Perform the indicated reps for exercise 1S, 1P, and 1C. You will repeat this first set for five total rounds before moving into set two. Perform set 2 and 3 the same way, 5 rounds each.

Strength, Power, Cardio Superset Workout

1S- Squat (10)

1P- Wide narrow squat jump (6ea)

1C- Side shuffle 3 step (8ea)

2S- 2 arm row (12)

2P- Explosive push-up (6)

2C- Jump rope (75)

3S- Single leg squat (8ea)

3P- Power skip (6ea)

3C- Square drill crossunder (10ea)

4core- High plank knee to elbow (6ea)

4core- Russian twist (12ea)

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1S- 10reps 

SQUAT

TIPS:

Squat down keeping back flat and hinging from the hips.

1P- 6reps ea

WIDE NARROW SQUAT JUMP

TIPS:

Alternate wide and narrow foot stance with squat jumps.

1C- 8reps ea

SIDE SHUFFLE 3 STEPS

TIPS:

Stay low and shuffle side to side in whatever amount of space you have in your workout area.

2S- 12reps

2 ARM ROW

TIPS:

Hinge forward from the hips and row both weights upward toward the chest. Back flat.

2P- 6reps

EXPLOSIVE PUSH-UP

TIPS:

Perform a push-up pressing upward quickly, catching some air under the hands.

2C- 75reps

JUMP ROPE

TIPS:

Just get after it…

3S- 8reps ea

SINGLE LEG SQUAT

TIPS:

Stand on 1 leg and squat up and down.

3P- 6reps ea

POWER SKIP IN PLACE

TIPS:

Skip high and powerful.

3C- 10reps ea

SQUARE DRILL – CROSSUNDER STEP

TIPS:

Cross one foot under the other steping side to side.

4core- 6reps ea

HIGH PLANK KNEE TO ELBOW

TIPS:

Hold the top of a push-up position and bring opposite knee and elbow together. To modify, just lift a leg upward keeping hands on floor.

4core- 12reps ea

RUSSIAN TWIST

TIPS:

Sitting down and feet up, rotate side to side with good posture. To modify, place the feet on ground.