DeMatha Basketball DVD Workout: Warmup & Flexibility

Transcription

1 DeMatha Basketball DVD Workout: Warmup & Flexibility PLEASE SAVE THIS FILE TO YOUR COMPUTER No part of this document may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without the prior written permission from the author. The exercise information presented on these pages is intended as an educational resource and is not intended as a substitute for proper medical advice. Consult your physician or health care professional before performing any of the exercises described on these pages or any exercise technique or regimen, particularly if you have chronic or recurring medical conditions. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. Neither the author nor advertisers of this manual make any warranty of any kind in regard to the content of the information presented and accept no responsibility for its misuse. For additional basketball-specific strength &conditioning resources, visit: StrongerTeam.com The #1 Authority on Improving Basketball Athleticism YouTube.com/StrongerTeam Twitter.com/AlanStein Facebook.com/StrongerTeam A note from Alan Thank you for your purchase, I truly appreciate your business. I personally guarantee to deliver high quality training resources and unparalleled customer service Stronger Team, LLC All Rights Reserved

2 DEMATHA BASKETBALL DVD WORKOUT: WARM-UP & FLEXIBILITY PLEASE SAVE THIS FILE TO YOUR COMPUTER The links to this document will expire after two weeks, so please save this file to your computer for permanent access. About this Document No part of this document may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without the prior written permission from the author. The exercise information presented on these pages is intended as an educational resource and is not intended as a substitute for proper medical advice. Consult your physician or health care professional before performing any of the exercises described on these pages or any exercise technique or regimen, particularly if you have chronic or recurring medical conditions. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. Neither the author nor advertisers of this manual make any warranty of any kind in regard to the content of the information presented and accept no responsibility for its misuse. Additional Resources For additional basketball specific strength & conditioning resources, please visit: Stronger Team Alan Stein s Blog: Training Products, Guides, Workouts, Programs: Stronger Team Information, Schedules, Articles, Services: Free Training Videos: From the Authors Alan Stein Blair O Donovan Steven Tikoian Thank you for your purchase, we appreciate your business. We guarantee to deliver high quality basketball-specific training products as well as unparalleled customer service. Your complete satisfaction is our top priority. Alan Stein 2013 Stronger Team, LLC All Rights Reserved

3 Routine #1 Dynamic Flexibility Movement Series Heel-to-Backside and Reach, Knee Up and Out, Knee Up and Over, Outside of Opposite Ankle, Frankenstein / Pointers, Eagle, Lateral Lunge IT Stretch, 3-Way Multi- Hip Stretch Perform each of these movements for the full length of the court: 3 Steps Forward / 1 Step Backward 3 Steps Backward /1 Step Forward Jog 2 / Slide 2 Backpedal 2 / Slide 2 Slide 2, Reverse Pivot, Slide 2 High Knee Carioca Quick Carioca S Curves 45 Degree Cuts Running Bound Backpedal Bound Squat Walk Awkward Walk Backward Awkward Walk 1 Step, Jump, Land 2 Foot Bounds 2011 Stronger Team All Rights Reserved 1

4 Routine #2 Dynamic Flexibility Movement Series Heel-to-Backside and Reach, Knee Up and Out, Knee Up and Over, Outside of Opposite Ankle, Inchworm, Lunge w/lean and Twist, Hamstring Rocker, Pelvic Rocker Perform each of these movements for the full length of the court: Walk, Jog, Sprint Walk, Jog, Backpedal Walk, Jog, Slide Look Back Jog 360 Degree Turn Close-Out 4 Pivots 2 Pivots Use a basketball for the following movements: Skip and Swing Skip and Sway Skip and Turn Side Skip and Swing Side Skip and Sway Side Skip and Turn 2011 Stronger Team All Rights Reserved 2

5 Routine #3 Dynamic Flexibility Tennis Ball Movement Series (Perform each drill for 2 full lengths of the court) Band Hamstring Stretch, Band Open Hamstring Stretch, Band IT Stretch, Pelvic Rocker, 45 Degree Pelvic Rocker, 90 Degree Pelvic Rocker, 3 Way Multi-Hip Stretch, Leaning Lunge and Reach, Heel-to-Backside and Reach Catch with Outside Hand Catch with Inside Hand Bounce Pass Outside Hand Behind the Back Outside Hand Step Slide Bounce Pass Ball Squats (Normal Stance) 10 Reps Front-to-Back Jumps (Moving) Perform Through Half Court Ball Squats (Wide Stance) 10 Reps Heel Toe 10 Reps Ball Squats (Narrow Stance) 10 Reps Right Leg Reach 10 Reps Right Leg Reach and Turn 10 Reps Right Leg Reach Back 10 Reps Left Leg Reach 10 Reps Left Leg Reach and Turn 10 Reps Left Leg Reach Back 10 Reps Walk the Ball Perform Through Half Court Hop Side-to-Side, Slide Perform Through Half Court Hop Front-to-Back, Slide Perform Through Half Court 2011 Stronger Team All Rights Reserved 3