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Basketball Exercises

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Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Quads, Hamstrings Equipment: Barbell Exercise Description – Begin with a bar on a rack at shoulder height – Rack the bar across the rear of […]

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5 Way Ankle

Sport: Rugby Union, Rugby League, Basketball, Soccer, Netball, Touch Football Focus: Flexibility, Functional Development Muscle Group: Ankle Equipment: Exercise Description – While balancing on one leg on a balance board and keeping core tight and chest up, imagine you are […]

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Lateral Hip Dips

Sport: Basketball Focus: Core Strength Muscle Group: Abdominal Equipment: Smith Machine Exercise Description – Lie on your side supporting your body weight through the side of your foot, with the other foot resting on top, and your forearm with your […]

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Smith Machine Bench Throws

Sport: Basketball Focus: Power Muscle Group: Chest Equipment: Smith Machine Exercise Description – Set up as for a bench press under the Smith Machine – Slowly lower the bar to the chest and on touching push the bar away from […]

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GHGs

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Glutes, Quads, Hamstrings, Calfs Equipment: Bench Exercise Description – On a Gluteal, Hamstring, Gastroph machine, from a kneeling position, push your feet into the plate […]

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Medicine Ball Wrist Snaps

Sport: Basketball Focus: Shooting Muscle Group: Wrist Equipment: Medicine Ball Exercise Description – Hold a light, 1-3kg medicine ball in the shooting hand – Support the elbow with the opposite hand – Using only the wrist of the shooting hand […]

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Dumbbell Wrist Curls

Sport: Basketball Focus: Shooting Muscle Group: Wrist Equipment: Exercise Description – Start kneeling with forearms resting on a bench with palms up – With a dumbbell in each hand extend the wrist fully as it hangs over the bench and […]

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Single Leg Arabesque

Sport: Basketball Focus: Flexibility Muscle Group: Hip Equipment: Exercise Description – Standing on one leg, pivot at the hips keeping the upper body straight move the chest and head to a position that is parallel with the floor – At […]

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Dog Pissors

Sport: Basketball Focus: Flexibility Muscle Group: Hip Equipment: Exercise Description – On all fours on the floor, keeping the trunk in a stable position with the knee bent abduct the knee from the floor until the upper leg is parallel […]

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Front Squats

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Quads, Hamstrings Equipment: Barbell Exercise Description – Rest the bar on top of the deltoids, pushing into the clavicles, and lightly touching the throat – […]

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