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92
Workout

Developed coordination

~48 min.
~576 kcal
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“Developed coordination” is a training program for basketball players aimed at improving coordination of movements and accuracy in game situations. Exercises include balance elements, multidirectional training and technical tasks, the purpose of which is to develop clarity and accuracy of movement on the court. Join this training to make your coordination more developed, which will lead to an increase in the effectiveness of your actions in the basketball field.

Main exercises
Toe squats
6
Level: 1
20
Backward lunge with leg change
5
Level: 3
12
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Squat jump
7
Level: 1
12
Cross-legged incline
1
Level: 1
15 sec.
Squat jump
9
Level: 2
12
Cross-legged incline
1
Level: 1
15 sec.
Squat jump
10
Level: 3
12
Lower leg extension
1
Level: 1
14 sec.
Plank
3
Level: 3
40 sec.
Mountain Climber
7
Level: 2
12
Pike
7
Level: 2
12
Plank
3
Level: 3
40 sec.
Mountain Climber
7
Level: 2
12
Pike
7
Level: 2
12
Plank
3
Level: 3
40 sec.
Mountain Climber
7
Level: 2
12
Pike
7
Level: 2
12
Cool down
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Lower back stretch
1
Level: 1
10 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
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.

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