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Basketball Exercises

Sports Training Programs by the Pro

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Lateral Box Step Ups

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Glutes, Quads, Calfs Equipment: Box Exercise Description – Standing to the side of a box, step up onto the box with the inside leg, and […]

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Hurdle Jumps

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Speed, Agility, Strength, Power Muscle Group: Hamstrings Equipment: Hurdle Exercise Description – Set up a row of hurdles or other small barriers, placing them a few feet apart – […]

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Hindu Push Ups

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Chest, Shoulder Equipment: Nil Exercise Description – Start in push up position, drop your elbows and ‘scoop’ forwards by pushing your chest and hips along […]

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High Pulls

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Glutes, Quads, Hamstrings, Calfs Equipment: Barbell Exercise Description – With a barbell on the floor close to the shins, take an overhand or hook grip […]

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Hanging Leg Raises

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Abs Equipment: Nil Exercise Description – Hang from a chin up bar with both arms extended at arms length in top of you using either […]

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Sumo Squats

Sport: Rugby Union, Rugby League, Basketball, Soccer, Netball, Touch Football Focus: Strength Muscle Group: Hamstring Equipment: Exercise Description – Perform a squat with feet in a wide position – At the bottom position, shift your weight onto the right leg, […]

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Hand Clap Push Ups

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Chest, Shoulder Equipment: Nil Exercise Description – Lie on the floor face down and position hands on floor – With your toes on the floor, […]

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Nordic Hamstring Falls

Sport: Rugby Union, Rugby League, Basketball, Soccer, Netball, Touch Football Focus: Strength Muscle Group: Hamstring Equipment: Medicine Ball Exercise Description – Kneel on the ground- Keep the back straight and chest out – With the feet flexed have your partner […]

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Medicine Ball Groin Squeeze

Sport: Rugby Union, Rugby League, Basketball, Soccer, Netball, Touch Football Focus: Strength Muscle Group: Groin Equipment: Medicine Ball Exercise Description – While lying on the ground with the knees bent at 90 degrees, place a medicine ball or large rolled […]

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Ankle Mini Band Walks

Sport: Rugby Union, Rugby League, Basketball, Soccer, Netball, Touch Football Focus: Power Muscle Group: Ankle Equipment: Mini Band Exercise Description – Attach a band around the ankles, squat the hips down and keep the back straight and head up- Holding […]

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