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72
Workout

Fast gear

~42 min.
~504 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
Cossack squat in a bent-over position
1
Level: 2
10
Hammock - Dolphin
1
Level: 1
5
Y Stretch
1
Level: 1
8 sec.
Archerpose
1
Level: 1
R1
5
Archerpose
1
Level: 1
R2
5
Latissimus stretch
1
Level: 1
R1
15 sec.
Latissimus stretch
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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