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72
Workout

Fast gear

~46 min.
~552 kcal
⁉️ Comments


“Fast transmission” is a training program specially designed for basketball players with a focus on the development of speed and accuracy of the ball gear. Exercises include fast movement elements, improvement of coordination and groove accuracy, as well as strengthening the muscles of the upper body. Join this training to make your ball transfers more accurate, dynamic and effective in game situations.

Main exercises
Round 1
Pull squat
7
Level: 2
12
Subscription needed
Golf
1
Level: 2
6
Subscription needed
Forearm extension
1
Level: 1
12
Medium pull
2
Level: 2
12
Subscription needed
Archer press
5
Level: 2
10
Subscription needed
I - Abduction
8
Level: 3
10
Subscription needed
Round 2
Pull squat
7
Level: 2
12
Subscription needed
Golf
1
Level: 2
6
Subscription needed
Forearm extension
1
Level: 1
12
Medium pull
2
Level: 2
12
Subscription needed
Archer press
5
Level: 2
10
Subscription needed
I - Abduction
8
Level: 3
10
Subscription needed
Round 3
Pull squat
7
Level: 2
12
Subscription needed
Golf
1
Level: 2
6
Subscription needed
Forearm extension
1
Level: 1
12
Medium pull
2
Level: 2
12
Subscription needed
Archer press
5
Level: 2
10
Subscription needed
I - Abduction
8
Level: 3
10
Subscription needed
Cool down
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Scapular Mobility
1
Level: 1
8
Subscription needed
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Sumo squat
1
Level: 2
10
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 7
10 sec.
Subscription needed

Comments

Start training