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178
Workout

Improved coordination during the game

~1 h. 5 min.
~780 kcal
Female
⁉️ Comments

"Improved coordination during the game": This workout is aimed at developing coordination, which will help basketball players make faster decisions, react to the situation on the court and perform actions with maximum accuracy.

Warm up
Lunges L
1
Level: 1
7
Rotation 2
1
Level: 2
9
Sumo squat
1
Level: 1
12
T Stretch
1
Level: 1
9 sec.
Main exercises
Round 1
Forearm flexion (single arm single leg )
8
Level: 1
7
Backward lunge
8
Level: 5
14
Square on arms
9
Level: 3
12
Press - T Adduction
8
Level: 3
7
Sprint start (alternating)
9
Level: 3
12
Side plank on single leg
9
Level: 2
46 sec.
Forearm extension (single arm)
3
Level: 1
9
Hip and lower leg flexion (alternating)
5
Level: 2
9
Push-ups - Mountain climber
7
Level: 1
7
Round 2
Forearm flexion (single arm single leg )
8
Level: 1
7
Backward lunge
8
Level: 5
14
Square on arms
9
Level: 3
12
Press - T Adduction
8
Level: 3
7
Sprint start (alternating)
9
Level: 3
12
Side plank on single leg
9
Level: 2
46 sec.
Forearm extension (single arm)
3
Level: 1
9
Hip and lower leg flexion (alternating)
5
Level: 2
9
Push-ups - Mountain climber
7
Level: 1
7
Round 3
Forearm flexion (single arm single leg )
8
Level: 1
7
Backward lunge
8
Level: 5
14
Square on arms
9
Level: 3
12
Press - T Adduction
8
Level: 3
7
Sprint start (alternating)
9
Level: 3
12
Side plank on single leg
9
Level: 2
46 sec.
Forearm extension (single arm)
3
Level: 1
9
Hip and lower leg flexion (alternating)
5
Level: 2
9
Push-ups - Mountain climber
7
Level: 1
7
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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