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Basketball: Pressups

I've found this resource invaluable and of huge benefit to both my...
Kashif, Coach

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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