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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
Golf
1
Level: 2
6
Forearm extension
1
Level: 1
12
Medium pull
2
Level: 2
12
Archer press
5
Level: 2
10
I - Abduction
8
Level: 3
10
Round 2
Pull squat
7
Level: 2
12
Golf
1
Level: 2
6
Forearm extension
1
Level: 1
12
Medium pull
2
Level: 2
12
Archer press
5
Level: 2
10
I - Abduction
8
Level: 3
10
Round 3
Pull squat
7
Level: 2
12
Golf
1
Level: 2
6
Forearm extension
1
Level: 1
12
Medium pull
2
Level: 2
12
Archer press
5
Level: 2
10
I - Abduction
8
Level: 3
10
Cool down
Hammock
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
R1
15 sec.
Lower back stretch with rotation
1
Level: 1
R2
15 sec.
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.

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