Contact Help center
Basketball Basketball
HOME Basketball Drills Fitness

Basketball: Pressups

I can't get enough of Sportplan. It's given me back the enthusiasm...
Cornel

DESCRIPTION

  • On the floor, resting on palms of hands and toes and balls of the feet only, arms locked;
  • Body should be straight;
  • Lower torso to the ground by bending the arms, body to remain rigid;
  • Torso should get within a fist's distance from the floor;
  • Lift torso back up by straightening the arms.

    • COACHING POINTS

    Set a target of 40 pressups, 30 seconds, or any amount/duration that your players should be capable of achieving.

    READ MORE
    READ LESS
    OFTEN USED WITH...
    Pyramid and Shuffle | Fitness

    Pyramid and Shuffle:

  • Baseline to sideline level with freethrow line;
  • Sidestep to middle of free throw circle and back to sideline;
  • Sideline level with freethrow line backwards to baseline;
  • Baseline to half court line;
  • Sidestep to middle of centre circle and back to sideline;
  • Sideline level with centre circle backwards to baseline;
  • Baseline to sideline level with far freethrow line;
  • Sidestep to middle of far free throw circle and back to sideline;
  • Sideline level with far freethrow line backwards to baseline;
  • Baseline to far baseline.

    • Fitness
    Burpees | Fitness

    Burpees:

  • Stand, arms above head;
  • Jump as high as possible, reaching hands as high as possible;
  • On landing, drop to the pressup position;
  • Bring both knees between your shoulders simultaneously and back to the pressup position (a squat thrust);
  • Back to your feet, in the same movement jumping as high as possible raising arms and hands as high as possbile;
  • When performing the jump, keep head raised and look forwards, not to the ground.

    • Fitness
    30 Second Pyramid | Fitness

    30 Second Pyramid:

    The pyramid should be completed within 30 seconds.

    • Baseline to near free throw line to baseline;
    • Baseline to half court line to baseline;
    • Baseline to far free throw line to baseline;
    • Baseline to far baseline to baseline.

    Fitness
    Shuttles | Fitness

    Shuttles:

  • Run shuttles between the half court line and the baseline;
  • Speed of running depends on level of work required and time in the session - jog if it is for a warmup, raise to 75 % to 100 % if it is for a fitness test.

    • Fitness
    562917
    1008

    SIGN UP NOW FOR FREE

    • search our library of 650+ basketball drills
    • create professional basketball coaching plans
    • or access our tried and tested basketball plans
    MORE Fitness DRILLS
    /drills/ Basketball/ Fitness /categoryDrills_21.jsp

    JOIN SPORTPLAN FOR FREE

    • search our library of 650+ basketball drills
    • create your own professional coaching plans
    • or access our tried and tested plans
    LATEST FROM THE BLOG
    The 2025 British & Irish Lions Tour: What To Expect

    The 2025 British & Irish Lions Tour: What To Expect

    As the Lions tour approaches with their first tour game this Friday against Argentina, we look ahead at what the fans can expect to see from both sides as the tour in Australia approaches...

    June 18th, 2025
    |
    Cam Hughes
    Transform Your Coaching: Discover the Power of FootballBot!

    Transform Your Coaching: Discover the Power of FootballBot!

    Introducing the Sportplan FootballBot. Your new coaching partner that has all the answers to the questions you may have...

    June 12th, 2025
    |
    Cam Hughes
    Unlocking Rugby Excellence: Discover the Ultimate Coaching Companion

    Unlocking Rugby Excellence: Discover the Ultimate Coaching Companion

    Introducing the Sportplan RugbyBot. Your new coaching new coaching partner that has all the answers to the questions you may have...

    June 12th, 2025
    |
    Cam Hughes
    VISIT THE BLOG TO READ MORE
    Basketball DRILL CATEGORIES
    Advanced Ball Handling Drills Basic Ball Handling Drills Catching Drills Defense Drills Dribbling Drills Dribbling Relay Drills Dribbling Techniques Drills Extras Drills Fitness Drills Footwork and Movement Drills Games Drills Individual Drills Passing Drills Passing Technique Drills Rebound Drills Screening Drills Shooting Drills Shooting Techniques Drills Warmup Drills 1 v 1 Drills 2 v 1 Drills 2 v 2 Drills 3 v 2 Drills
    1 2 3

    Sportplan App

    Give it a try - it's better in the app

    SPORTPLAN USES COOKIES

    Sportspeople like cookies too! By continuing to browse, you are agreeing to our use of cookies. More info

    Privacy Policy
    We are committed to privacy and support current industry initiatives to preserve individual privacy rights on the Internet. Protecting your privacy on-line is an evolving area and this website will constantly evolve to meet these demands.


    Cookies
    Some of our web pages utilise "cookies". A "cookie" is a small text file that may be used, forexample, to collect information about web site activity. Some cookies and other technologies may serve to recallPersonal Information previously indicated by a web user. Most browsers allow you to control cookies, includingwhether or not to accept them and how to remove them.

    Some cookies are necessary for the operation of our website, if you choose to block them some aspects of the site may not work for you. Non necessary cookies are only set when you have given your explicit consent to their use. Such cookies included those set by our statistics package Google Analytics.

    We use cookies to personalise content and ads, to provide social media features and to analyse our traffic. We also share information about your use of our site with our social media, advertising and analytics partners who may combine it with other information that you've provided to them or that they've collected from your use of their services.

    More info
    Basketball POPULAR SEARCH TERMS
    3 man weave basketball chest pass defense dribbling drills fast break football give and go handball javelin pass lay up layup motion offense netball pass passing pick and roll rebounding rugby session plans set shot shooting shooting drills tennis v cut v cut drill volleyball warm up weave
    YOUR SESSION IS STARTING SOON... Join the growing community of basketball coaches plus 650+ drills and pro tools to make coaching easy.
    LET'S DO IT