Jumping Jacks
30 reps
Boosts circulation while loosening shoulders for ball handling.
Arm Circles
| 30 sec
Boosts circulation while loosening shoulders for ball handling.
High Knees
| 40 sec
Drive knees up
Lunges with Twist
20 reps
Step forward into lunge, twist torso over front leg to mimic in-game movements.
Butt Kicks
| 30 sec
Prepares hamstrings for sprinting and shooting.
Squat Jumps with Ball Reach
12 reps
Squat low, explode upward, press ball overhead at jump’s peak. Builds explosive legs for rebounds & drives.
Push-Up with Shoulder Tap
12 reps
Perform push-up, then tap opposite shoulder with hand while keeping core tight. Improves chest, arms, and core for stronger passes and shots.
Single-Leg Glute Bridge with Ball Hold
| 40 sec
Lift hips with one leg straight, hold ball at chest. Strengthens core and glutes for stability during fast movements.
Medicine Ball Slam
12 reps
Raise ball overhead, slam it down with full power, catch, and repeat. Builds explosive upper body strength and coordination.
Skater Jumps
12 reps
Jump laterally side to side. Develops balance, agility, and lateral quickness for defense.
Plank Ball Pass (partner or wall)
| 30 sec
Hold plank, roll/pass ball under body side-to-side. Core and shoulder stability, key for strong ball control.
Standing Quad Stretch
| 20 sec
Stand tall, pull one foot toward your glutes, keeping knees close together. Stretches the front thigh and improves balance.
Seated Forward Fold
| 25 sec
Sit with legs extended, reach the ball toward your toes while folding forward. Lengthens hamstrings and lower back.
Child’s Pose Stretch
| 30 sec
Kneel on the floor, sit back on heels, extend arms. Opens hips, relaxes spine, and stretches shoulders.
Shoulder Stretch Across Chest
| 20 sec
Pull one arm across your chest with the opposite hand. Relieves shoulder tension and improves flexibility.
Deep Breathing
5 reps
Inhale deeply through the nose and exhale slowly. Helps calm the body and restore breathing rhythm.
