Performed at: | Keshequa High School |
Workout Name: | Speed Ball Workout Call |
Description: | 2 rounds for time 10 Bench Jump Squats holding basketball over your head with both hands Dribble to opposite sideline 10 single jump jump ropes 10 top foot taps with basketball Skater run back to start Further Description Learner will be able to correctly perform the movements in the workout a.Bench Squat w/basketball i.Heels stay planted to ground shoulder width apart ii.Knees stay parallel iii.Full range of motion completely upright to butt touching the bench and back up iv.Arms stay above head holding basketball v.Look towards the ceiling for stability b.Basketball Dribble i.Maintain the basketball bouncing while moving to the opposite basketball sideline ii.Dribble with fingertips maintaining control at waist height iii.Attempt to keep eyes looking out not down at the ball c.Jump Rope i.Elevate your body over the rope as it rotates around your body ii.Maintain a rhythm to keep the jump rope rotation and the body elevation in sync iii.Focus on quick contact with the ground with the toes iv.Repeat until the student has jumped the rope ten repetitions d.Top Touches i.While maintaining an upright body position, balance on one foot while placing opposite foot on the top of the basketball ii.Swiftly switch foot placed on the ball with foot placed on the ground iii.Focus on weight in the toes and a hard kneed drive upward to get to the top of the ball iv.Continue this until contact with the top of the ball has been made ten times e.Skater Run i.While holding the basketball, student will plant on one foot and bound/leap to the other foot in a side to side motion. ii.Requires balance to be established on landing foot in order to push back to the non-planted foot iii.Drive off the planted foot to the unweighted foot, attempting to cover as much distance as possible. |
Results: | 1m 20s Performed as RX |
Warmup: | Stretch/Review Exercises |
Cooldown: | Speedball |