If you can’t wait to get back onto the court with the London Thunder you can still train at home with this 12 minute basketball plan.
All you need is:
- 1 London Thunder player
- 1 basketball
- 6ft by 6ft space
Just perform each drill for 1 minute. Rest for 30 seconds between sets. Complete 2-3 rounds and record how many reps you complete in a minute.
Push Pull Dribble
- Set your feet at shoulder width apart and turn your shoulders perpendicular to your feet.
- Keeping the ball in your right hand, dribble forward, pushing the ball toward your left knee, then backward, pulling the ball toward your right knee.
- Dribble for 30 seconds with your right hand, then turn your shoulders 180° and dribble 30 seconds with your left hand.
- Count the number of reps you complete in 1 minute.
V Hold Ball Circles
- Sit on a soft surface or mat and lift your torso and lower body off the ground to create a V position.
- Carefully lower your feet and bend your knees so your shins are parallel to the ground.
- Grab the ball and circle it around your shins in a clock wise direction, keeping your core tight, toes pointed, head up and shoulders back.
- After 30 seconds switch to a counter-clockwise direction.
- Count the number of reps you complete in 1 minute.
On The Back Shooting
- Start by lying on the ground, flat on your back.
- Hold a ball in your shooting pocket, with your palm upward and guide hand alongside.
- Shoot the ball up into the air, using proper shooting mechanics and flicking your wrist on the release.
- Ball should have rotational backspin. Palm should be facing up at the beginning and down at the end.
- Count the number of reps you complete in 1 minute (ball must land directly back into the shooting pocket)
Lunge Circles
- Start in a forward lunge position. Step forward 2-3 feet with your left foot. Lower toward the floor and keep left knee over your left heel so your shin remains vertical.
- While keeping your spine in a straight line, lean forward and hold the ball below your left knee.
- Circle the ball around your left knee in a clockwise direction for 30 seconds.
- Switch the lunge, so your right leg is forward.
- Circle the ball in a counter-clockwise direction around your right knee for 30 seconds.
- Count the number of reps you complete in 1 minute.
Backdrop
- Start in a standing position with the ball held behind your head with two hands.
- Drop the ball and quickly move your hands behind your back to catch it.
- Return the ball to behind your head and repeat.
- Count the number of successful catches you make in 1 minute.
Basketball Burpees
- Start in a standing position with the ball held at chest level with both hands.
- Slowly lower into a squat and bring the ball down to the ground between your feet.
- With hands on the ball, step or jump both legs back into a plank position.
- Perform a pushup, lowering chest to ball, then back to a high plank position.
- Step or jump both feet back into a squat position.
- Drive through the heels to explode body up, extending ball to the sky.
- Repeat, counting the number of reps you complete in 1 minute.
Remember to record your results on the homework hoops record sheet, and you can also download the full plan.