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Basketball: Pressups

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Phil

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.

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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

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