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107
Workout

Speed training

~30 min.
~360 kcal
Female
⁉️ Comments

"Speed training": This workout focuses on developing full-body speed and endurance to help basketball players move around the court faster, make sudden changes of direction, and participate effectively in attack and defense.

Warm up
Widmill
1
Level: 1
12 sec.
T Spine Rotation
1
Level: 1
6
Stretching of the posterior thigh (single leg)
1
Level: 1
17 sec.
Main exercises
Round 1
Backward lunge
9
Level: 6
12
Backward lunge single arm
10
Level: 7
12
Side lunge leg in the hinge
10
Level: 4
14
Squat jump
10
Level: 2
14
Backward lunge with leg change
10
Level: 7
7
Side lunge - backward lunge
9
Level: 2
7
Round 2
Backward lunge
9
Level: 6
12
Backward lunge single arm
10
Level: 7
12
Side lunge leg in the hinge
10
Level: 4
14
Squat jump
10
Level: 2
14
Backward lunge with leg change
10
Level: 7
7
Side lunge - backward lunge
9
Level: 2
7
Cool down
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

Comments

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