EQUIPMENT

You need access to (1) bleachers, (2) a basketball court, (3) a basketball, and (4) a medicine ball.

WARM-UP

  • Jump rope for 100 reps
  • Jumping jacks 30 seconds
  • Twist at waist 20 seconds
  • Arm swings 15 each arm
  • Ballistic hamstring stretch (ballistic = bounce a little)
  • Jog 3 x 30 yards

BLEACHER DRILLS (Click here if you need to review how to do the drills)
Running, Touch Every Step: 5 x 5

Running, Every Other Step: 5 x 5

Single Leg Jumps, Touch Every Step: 5 x 5 (each leg)

Single Leg Jumps, Every Other Step: 5 x 5 (each leg)

Bunny Hops, Touch Every Step: 5 x 5

Bunny Hops, Every Other Step: 5 x 5

COOL DOWN
Ballistic stretching (bounce when you stretch)

  • Touch Toes
  • Calf Stretch
  • Simple Quad Stretch

NOTES:
*Every rep, make sure you EXPLODE and act as if you are jumping to dunk!
*If your bleachers are big, that is, with a lot of rows, make sure you go up at least 10 to 15 bleacher stairs.
*1 rep is going up and down the bleachers

MORE RECOVERY: 

BoingCOLD