Sample Girls' Basketball
| Exercise | Manual-Notes (if any) | ||||
 Squat and press with med ball and BOSU Ball 1. Stand on a BOSU ball or a balance board on a balance disc. 2. Holding a medicine ball at chest level squat down into a full squat and bring the ball down towards your feet. 3. As you stand up press the ball up over your head and then return to the starting position. 4. Repeat according to the prescribed repetitions. Trainer's comments: |
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 Med ball chest pass with balance disc 1. Stand on a balance disc with a shoulder width stance. 2. Holding a medicine ball at chest level pass it to another partner or against a solid wall. 3. Return to the starting position and repeat. 4. Maintain your balance on the disc by keeping your core tight throughout the movement. Trainer's comments: |
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 Single Leg Lateral Hops 1. Start by standing on one leg with your hands on your waist or at your sides. 2. Proceed to hop to the side while maintaining your balance and hop back to the starting position. 3. You can place a rope on the ground or any object on the ground. The object can be small in size and height or large to increase difficulty. 4. Continously repeat for the recommended repetitions. Trainer's comments: |
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 High Knee Drill 1. Stand at foot of agility ladder or just stand in place. 2. Drive knee up towards chest and place that foot in first square or back on the ground. Drive other knee up and land in next square and so on down the ladder in a moderate to fast jog with minimal ground contact time. Trainer's comments: |
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 Jump Rope (basic 2 feet) Start with the jump rope in each hand. Jump off the ground and start swinging the jump rope under your feet. Continue jumping up and down as you bring the jump rope under your feet. Continue for the prescribed number of jumps or time. Trainer's comments: |
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 Jumping Jacks Start with your legs side by side and your arms by your side. In one motion jump and spread your legs out to the side while your arms raise out and up over your head. Land in this position and then return to the starting position and repeat. Trainer's comments: |
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 Burpees 1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground. 2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible. 3. Repeat for the required repetitions Trainer's comments: |
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 Mountain Climbers 1. Start by getting on your hands and feet in a prone position. 2. Keeping your body parallel to ground drive your knees up towards your chest alternating back and forth. 3. Repeat this movement for the required number of seconds. Trainer's comments: |
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 Standing Cable Hip Extension 1) Start position: Stand facing the machine with an ankle strap around your leg. 2) With legs fully extended, extend your leg backwards without the rotating hips. 3) Return to start position. 4) Remember to keep lower back straight in a neutral position. Trainer's comments: |
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 Front Squat (smith) 1) Step under bar and position bar across anterior deltoids. Cross arms across each other so that your hands are touching opposite shoulders. Lift elbows up, pull shoulder blades together, and lift chest up to create a “shelf” for the bar. 2) Start position: Using the legs, remove bar from hooks. Stand with feet slighter wider than hip width apart. Back should be straight in a neutral position. 3) Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to “sit back” so that knees stay over the feet. 4) Once thighs are parallel to floor, return to start position. 5) Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes. 6) DO NOT allow knees to go past the big toe or deviate medially or laterally throughout movement. Keep abdominals tight throughout exercise by drawing stomach in toward spine. Trainer's comments: |
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 Alternating Dumbbell Front Raise 1. Stand with feet shoulder width apart or sit on bench in upright position. 2. Start position: Grasp DB’s with an overhand grip (palms down). Arms should hang down to front with elbows slightly bent. 3. Raise DB to front of body at shoulder height keeping elbows only slightly bent. 4. Return to start position and repeat with other arm. Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury. Keep shoulders stabilized by squeezing shoulder blades together throughout movement. Trainer's comments: |
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 Lying Dumbbell Rear Lateral Raise 1. Lie face down on flat or incline bench. Try to position body so that head is off end of bench (For incline bench, you may have to stand in order to clear face of seatback.) 2. Start position: Hold DB in each hand with neutral grip (palms facing each other) and let arms straight down (perpendicular to floor). 3. With elbows slightly bent and facing the ceiling, raise DB’s to shoulder level in semi-circular motion and squeeze shoulder blades together at top of movement. 4. Return to start position. Remember to keep head in a neutral position Trainer's comments: |
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 Box Drill with Rings 1. Stand with feet slightly wider than hip-width apart with your body facing the first ring. 2. Hop forward using both feet and land in first ring. 3. Now hop to the left and land in the ring to the side. Now jump backwards to land in ring behind you. Finish by jumping to your right to land in final ring. 4. Repeat according to the prescribed number of repetitions. Trainer's comments: |
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 Reverse Lunge w/ DB 1) Start position: Stand with feet hip width apart. 2) Step backward 2-3 feet and lower body forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury. 3) Pushing off front foot, return to start position. Continue with same leg or alternate as prescribed. 4) Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times. 5) Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor. 6) To increase intensity, grasp DB’s in each hand (weight prescribed by trainer). Trainer's comments: |
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 Lunge with Balance Disc 1) Stand with feet hip width apart. Take leg and step back approximately 2 feet standing on the ball of the foot. Place the front foot on a balance disc. 2) Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Hold medicine ball in front of your chest. 3) Lower body by bending at hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor. 4) Return to start position while raising the medicine ball overhead and repeat. Alternate or switch to other leg after prescribed reps. Trainer's comments: |
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