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DP MBB Home Workout - Week 1

Dr. Phillips boys basketball home workouts - Sourceful

fitness

Dr. Phillips Boys Basketball Home Workouts



Overview of Schedule



Strength Workout – Mon, Tues, Thurs, Fri

Ballhandling Workout – Monday-Friday

Speed & Agility – Tues, Thurs, Fri



Monday



* Strength Workout



* 100 push ups (20 close, 40 regular, 40 wide)

* Squats (hold a dumbbell or heavy object close to your chest) - 3 sets of 15

* Single leg RDL - 3 sets of 15 on each leg https://m.youtube.com/watch?v=MsE_T9nAsSE

* Calf raises - 3 sets of 20

* Straight leg raises - 3 sets of 20



* Ballhandling Workout (See below)



Tuesday



* Strength Workout



* 100 push ups (20 close, 40 regular, 40 wide)

* Dips - 3 sets to fail

* Bicycle crunches - 3 sets of 20 on each leg

* Planks - 3 sets of 60 seconds



* Speed & Agility Workout (See below)

* Ballhandling Workout (See below)



Wednesday



* Ballhandling Workout (See below)



Thursday



* Strength Workout



* 100 push ups (20 close, 40 regular, 40 wide)

* Dips - 3 sets to fail

* Bicycle crunches - 3 sets of 20 on each leg

* Planks - 3 sets of 60 seconds



* Speed & Agility Workout (See below)

* Ballhandling Workout (See below)



Friday



* Strength Workout



* 100 push ups (20 close, 40 regular, 40 wide)

* Split squats (use a chair to put your leg up) - 3 sets of 15 on each leg - https://www.coachmag.co.uk/leg-exercises/199/bulgarian-split-squat-instructions-form-tips-and-variations

* Single leg RDL - 3 sets of 15 on each leg https://m.youtube.com/watch?v=MsE_T9nAsSE

* Calf raises - 3 sets of 20

* V ups - 3 sets of 15 - https://www.youtube.com/watch?v=iP2fjvG0g3w



* Speed & Agility Workout (See below)

* Ballhandling Workout (See below)



Speed & Agility Workout (Tuesday, Thursday, Friday)



* 2 sets of Ankle Alphabet on each ankle

* Dynamic Warmup (High knees, butt kicks, slide, skips, jog, etc.) & stretch

* 2 sets of Sprint Ladder with 10 seconds rest in between

* 5 second sprint

* 10 second sprint

* 15 second sprint

* 20 second sprint

* 20 second sprint

* 15 second sprint

* 10 second sprint

* 5 second sprint



* 3 sets of lane slides - 30 seconds each

* Split jumps (JUMP AS HIGH AS YOU CAN EVERY TIME) - 3 sets of 20 (10 each leg) - https://gethealthyu.com/exercise/split-jumps/



* Tuck Jumps (JUMP AS HIGH AS YOU CAN EVERY TIME) - 3 sets of 10 - https://youtu.be/r7oBejx1PHM





Ballhandling Workout (Monday – Friday)



50 times total for each of these:

* 2 pounds crossover

* 2 pounds between the legs

* 2 pounds behind the back



30 times total for each of these:

* 1 pound, inside out crossover

* 1 pound, scissors between legs (15 with each hand)

* 1 pound, behind back, 1 pound, behind back, behind back



Weak hand:

* 50 times - 1 pound, V dribble

* 50 times - 1 pound, push pull

* 50 times - 1 pound, inside out

* 2 sets of 8 - Inside out, 3 sprint dribbles forward, 2 back dribbles



Wall passing:

* 50 times - Weak hand - 2 pounds, one hand pass

* 25 times - 1 pound, crossover, one hand pass

* 25 times - Back up to make it a longer pass, 1 pound, between legs, one hand pass



Shooting Workouts (if you can get to a basket)

Info
Tags fitness
Type Google Doc
Published 30/04/2020, 19:17:40

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