Workout #1

 WORKOUT #1

Monday, Wednesday, Friday 

WARM UP

Pipe Circuit - Toes in, Toes Out, Forward Backward, Walking, Log Roll 

Balance - 1 Leg touch 

https://www.youtube.com/watch?v=4T1HMCX0Fu4

Jump Rope Circuit - 3 Minutes Total 

CORE CIRCUIT 

do 2 rounds of 20 each this week, and 3 rounds of 15 each next week

Dead Bug 

https://www.youtube.com/watch?v=I9x8KzS_jKw&t=447s

Great video, you could fast forward to 2:00, but I would watch all the way

Bird Dog 

https://www.youtube.com/watch?v=wgOuR7YrwtM&list=PL97_1TYqJxChiD8MUKoYmJ_JlChc_UWji&index=14

Prone Cobra 

https://www.youtube.com/watch?v=hcTILl3cVkQ

Box Jump Down

https://www.youtube.com/watch?v=Pvy6AoJ6xYQ

landing on one or two legs is fine, just practicing on landing. Im sure your PT did something like this with you too. 

HIP CIRCUIT 

Do 1 round of 20 this week and 2 rounds of 15 next week

Glute Bridge 

Clamshell 

Side Lift 

Knee in and Out 

Glute Bridge

https://www.youtube.com/watch?v=YGsRaLrYAIg

I dont know why i did the one leg glute bridge. Just do a normal one. 

https://www.youtube.com/watch?v=EmSflSUgXro

Also watch this video for proper flute bridge technique. You could do this circuit instead. Honestly, it would be better. You would just need a mini band. Watch the video regardless. His coaching ques are really good. 

Paint Reads (Def)

 

1. PROTECTING THE CIRCLE
Our defense is built on not letting the ball get to the circle. "No easy layups." We always communicate who the low man is, and that defender essentially plays goalie, protecting the circle. Our ideal scenario is to meet drives with two feet in front of the circle. From here, we are a threat to take charges. If we are forced into a late rotation, we "wall up" from within the circle. 

2. WALL UPS 
When we are late to our help position, we must utilize the law of verticality. We jump straight up in the air with our arms extended. We jump from point A and land on point A to the best of our ability. We do not reach for a blocked shot. If we are going to block it, we will do so at the apex of the shot. 

Video Example of Wall Ups 

3. BOX OUTS 
If the offensive player shoots the ball outside of the circle, your first two steps your first two steps must be to the shooter for a box out. If a teammate steps up to wall up your offensive mark, you must "x out box-out" to their offensive mark. 

Video Example of Box Outs 

Video Examples of X Out Box Outs 

ACT 3.0

 

ACT 2.2