Functional Fitness for Basketball
Fancy improving your basketball game or train like a player? After looking online I compiled functional exercises to improve your overall skill. I’ve kept it varied to expose you to different exercises/equipment - let’s keep the body guessing! Fun stuff include: BOSU work, wall balls & Battle Ropes. Incorporate this into your weekly schedule. Hope this helps 🏀 👍🏽
- 30 minutes
- Beginner
- Battle Ropes · Kettlebell · Back Extension Bench · BOSU Ball · Hurdles · Pull Up Bar · Wall Ball · Training Cones
- Full Body
Exercises
Fundamentals
- Quadriceps · Hamstrings · Glutes · Hip Adductors
- Intermediate
Set | Reps | Weight (kg) |
---|---|---|
1 | 14 | |
2 | 14 |
- Glutes · Abdominals · Pelvic Floor
- Beginner
Set | Reps | Weight (kg) |
---|---|---|
1 | 14 | |
2 | 14 |
- Quadriceps · Hamstrings · Glutes
- Intermediate
Set | Reps | Weight (kg) |
---|---|---|
1 | 14 | |
2 | 14 |
- Chest
- Intermediate
Set | Reps |
---|---|
1 | 14 |
2 | 14 |
- Upper Back
- Intermediate
Set | Reps |
---|---|
1 | 12 |
2 | 12 |
- Lower Back
- Intermediate
Set | Reps |
---|---|
1 | 14 |
2 | 14 |
Fun Stuff
- Biceps
- Beginner
Set | Time (s) |
---|---|
1 | 45 |
- Triceps
- Intermediate
Set | Time (s) |
---|---|
1 | 45 |
- Biceps
- Beginner
Set | Time (s) |
---|---|
1 | 45 |
- Quadriceps · Hamstrings · Abdominals · Shoulders
- Intermediate
Set | Reps | Weight (kg) |
---|---|---|
1 | 14 | |
2 | 14 |
- Chest
- Intermediate
Set | Reps | Weight (kg) |
---|---|---|
1 | 14 | |
2 | 14 |
- Full Body
- Intermediate
Set | Weight (kg) | Time (s) |
---|---|---|
1 | 45 | |
2 | 45 |
- Quadriceps · Hamstrings · Glutes · Calves
- Beginner
Set | Reps |
---|---|
1 | 20 |
2 | 20 |
- Quadriceps · Hamstrings · Glutes
- Intermediate
Set | Reps |
---|---|
1 | 14 |
2 | 14 |
- Calves · Quadriceps · Hamstrings
- Intermediate
Set | Time (s) |
---|---|
1 | 45 |
2 | 45 |
- Quadriceps · Hamstrings · Glutes
- Intermediate
Set | Reps |
---|---|
1 | 14 |
2 | 14 |
- Full Body
- Intermediate
Set | Time (s) |
---|---|
1 | 45 |
2 | 45 |
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