Are you feeling all kinds of motivated with March Madness and the insane amount of awesome basketball that comes with it? Every year around this time, I find myself wanting to hit the court to see if any of my mad skillz have survived the test of time. And this year, I decided to get out there early … and make it into a March Madness basketball workout! Woot! Boom! In yo’ face! Erm, I mean, let’s go! (Sorry. This sport brings out the trash talker in me.)
I grabbed a very tall partner to help me out — thanks Jared! — and while many of the moves are great with a workout buddy, I also gave you a few options in case you’re less into the 1-on-1 and prefer to play solo.
FBG Basketball Workout (for March Madness or Any Time!)
What you’ll need: Basketball, basketball hoop, a bit of open space. Partner is optional.
What you’ll do: Watch the video to see (and get a few extra details below). If you finish up and still have time and energy, do the full circuit again!
Defensive shuffle: Down to a specific point and back. Stay low!
Rebounding drill: Try to catch and throw the ball in the air, but if you can’t, that’s okay! Just keep jumping.
Squat and dribble: We always called this the Spider Drill — if you’ve got some ball-handling skills, try dribbling twice in front, twice behind, and repeat about a million times. If you aren’t exactly a point guard, just stay low and dribble a bit to keep your hands occupied.
Lines: If you’ve got a court, use the lines to run down and back three times, going progressively farther away with each trip. If you don’t have lines, just choose a landmark. This is a sprint!
Partner roll-up or V-up: Take your time with this — although the video is sped up, speed is not the goal here. Exercise control!
Twists: Be sure to engage that core!
Burpees: Only do these on the ball if you feel stable — if that’s not comfortable, regular burpees are great. Modify as needed, and if you’ve got some ups left in you, be sure to jump at the top!
Lay-up drill: Have fun with this! If you don’t know how to do a lay-up, just bounce the ball against the backboard. The idea here is to hustle and get that heart rate up. (This drill seemed a whole lot harder than it did when I was 16!)
Shoot around! This is just for fun, so have a blast. Remember, it’s called playing ball, so get in a game of Horse or 21, practice a few free throws (what? I think it’s fun), or see how many 3-pointers you’ve got in you. Make sure to celebrate when you make it!
What are some of your favorite basketball-related exercises or drills? Lightning was my all-time favorite game, but I’m also a huge fan of the no-dribble three-man drill. —Kristen