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Basketball Exercises

Sports Training Programs by the Pro

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Weighted Russian Twists

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Core Muscle Group: Abs Equipment: Plate Exercise Description– Lie down on the floor with your legs bent at the knees – Elevate your upper body so that it creates […]

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Weighted Sit Ups

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Core Muscle Group: Abs Equipment: Plate Exercise Description– Lie flat on your back with your feet flat on the ground or resting on a bench with your knees bent […]

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3 Cone Drill

Sport: Rugby Union, Rugby League, Basketball, Soccer, Netball, Touch Football Focus: Speed, Agility Muscle Group: Running Equipment: Markers Exercise Description– Set up the markers in a 5m x 5m ‘L’ configuration (forwards and to the right) – Starting from a […]

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Shuttle Sprints

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Anaerobic Conditioning, Speed, Agility Muscle Group: Running Equipment: Markers Exercise Description– Set out 2 or more markers at the prescribed distance – Starting at the first marker, run out […]

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Sprint to Backpedal

Sport: Basketball Focus: Speed, Agility Muscle Group: Running Equipment: Markers Exercise Description– From the starting position, sprint forwards to the third marker – At the third marker backpedal (backwards running) to the second marker – At the second marker sprint […]

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Seated Running Arm Action

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Speed, Agility Muscle Group: Shoulder Equipment: Nil Exercise Description– Sitting upright on the ground with both legs stretched out in front of you, drive your arms forwards and backwards […]

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Spin Turns

Sport: Basketball Focus: Speed, Agility Muscle Group: Running Equipment: Markers Exercise Description– Jog forward for 5m to the first marker – On the marker spin right or left – As you come out of the spin, plant your outside foot […]

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Seated Box Jumps

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Glutes, Quads, Calfs Equipment: Box Exercise Description– Position a box a couple feet to the side of a bench – Seat yourself on the bench […]

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Scorpions

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Flexibility, Core Muscle Group: Abs, Lower Back Equipment: Nil Exercise Description– Lay on your stomach with your arms straight out to your sides and your feet together – Lift […]

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Russian March

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Speed, Agility Muscle Group: Running Equipment: Nil Exercise Description– Lift your legs high as you walk forward, keeping your legs straight – Focus on contacting the ground with the […]

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