Homework Hoops

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:

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.

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.

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)

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.

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.

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.