I know at least one person who had a poster of Rodman with 6 different hair colours hanging in their bedroom. Do you? Today is about footwork, boards, and finishing inside.
This workout has levels from beginner to advanced. Make sure and warm-up and cooldown as recommended. This workout involves some strength and conditioning and quite a bit of jumping.
Warm-up
- 10 arm circles both ways
- 10 trunk twists
- 10 squats
- 20 calf pumps
- 10 lunges
- 10 situps
- 30 star jumps
Finishing
MIkans (see Mikan Series Video)
Beginner/intermediate - 20 makes of each
- Regular Mikans (6-10 sec. on video)
- Power Mikans (11-19 sec. on video)
- Reverse Mikans (20-24 sec. on video)
Advanced - 20 makes of each
- 2 Ball Mikans (watch from 30 sec. To the end of video)
- Goofy footed Mikan 1 & 2 (see Goofy mikans full video)
Rebounding
Solo Rebounding
Beginner/intermediate (no tips) & advanced (do tips)
Make 10 each on both sides of the basket of the following:
- Putbacks (7 sec, on video)
- Pump Fake Putback (54 sec. on video)
- Pogo Putback (1:47 on video)
Advanced make 5 each of right, left, middle
- Tip-ins (2:33 on video)
Footwork (performance focused)
Beginner - Advanced
- Fast Feet (see Force Warm-Up Video at 1:08)
- 2 sets of 6 sec.
- 6 inch runs (see video at 1:15)
- 2 sets of 6 sec.
- Fast Feet Lateral (see video at 1:21)
- 2 sets of 6 sec. Each way
- X-Drill (see video at 1:32) )
- 2 sets of 6 sec.
- 3 Cone Drill (Top 3 Basketball Defensive...Video at 25 sec. For intro then 1:05 for live version )
- 2 sets of 3 reps (down and back is one)
4x4 Vertical Jump Work (see Simple at Home Vertical Jump Video)
Beginner 4 sets of 4-6 reps
Intermediate 4 sets of 8-10 reps
Advanced 4 sets of 10-12 reps
- Body Weight Squats (see video at 1:22 )
- Knee Tuck Jump (video at 1:52)
- Front to Back Lunge (do reps for both sides) (see video at 2:12)
- Jump to Split Squat (do reps for both sides)(see video at 2:42)
Cool Down (use Do THIS after Every Workout video)
- Hip Bridge (1:03 on video)
- 5 reps (make sure and breathe)
- 1 Handed Bridge Reach (2:39 on video)
- Right Hand 5 reps, Left Hand 5 reps
- Groin/Hip Stretch (4:54 on video)
- Right Leg and Left Leg 5 reps each.
- Push and Reach (7:00 on video)
- 5 reps
Wow awesome job. Dennis would be proud. You must be puffed and ready to lay down! Get some recovery food and more water. 💪👊🏾💯🏀