Ashley Gillen

Hometown:
Unknown
Gym:
Keshequa High School
Gender:
Female
Age:
--
Height:
--
Weight:
--

October 27, 2016

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

1 similar workout

Date Name WorkoutDescription Results
10/27/2016 Speed Ball Workout Call 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.
 1m 20s
Performed as RX