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🏀 Basketball workout

Jumping power and quick moves. No equipment needed, about 20 minutes. Do it 2–3 times a week alongside practice.

  1. Jumping Jacks
    3 sets × 20–30 reps
    Whole body, Heart
  2. Bodyweight Squats
    3 sets × 12–15 reps
    Legs, Glutes
  3. Step-Ups
    3 sets × 8–10 reps each leg
    Legs, Glutes
  4. Lateral Shuffle
    3 sets × 20–30 sec
    Legs, Agility
  5. Calf Raises
    3 sets × 15–20 reps
    Calves
  6. Burpees
    3 sets × 6–10 reps
    Whole body, Heart
  7. Plank
    3 sets × 20–40 sec
    Core

Warm up for 5 minutes first (jog on the spot, arm circles, leg swings). Rest 45–60 seconds between sets.

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