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Outdoor basketball cardio workout – No equipment needed

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Take on the summer with this no equipment high intensity outdoor workout. Coach Nick George shows you how to make use of stairs and benches to get yourself physically prepared for next season.

[alert type=”info” icon-size=”hide-icon”]Videos: Watch the videos of each exercise inside our practice planner app here.[/alert]

Stair sprints

Stair sprints

Big step sprints

step sprints

Two foot hop ups

two foot hops

Toe touches

toe touches

Squat jumps

squat

Push ups

push up

Dips

drips

High knees

high knees

Butt kicks

butt kicks

Squats

squats

Jumping jacks

jumping jacks

This circuit is very simple, do each for as many reps as possible for 30 seconds each with 15 second rest between each set.

ARMAP (as many reps as possible)

Stair sprints x 30 seconds
Big step sprints x 30 seconds
Two foot hop ups x 30 seconds
Toe touches x 30 seconds
Squat jumps x 30 seconds
Push ups x 30 seconds
Dips x 30 seconds
High knees x 30 seconds
Squats x 30 seconds
Jumping jacks x 30 seconds

 

[alert type=”info” icon-size=”hide-icon”]Videos: You can watch the videos of these drills, download our practice planner app here.[/alert]

 

Nick George

Nick George

Head Coach at Nick George Pro Performance
Nick George is a former team GB and English international.He started his career in the NCAA at VCU and then continued to play pro in the top leagues in Italy, France, Spain and Switzerland.Today he heads NG Pro Performance in the UK, teaching players of all ages and skill levels, with a focus on instilling discipline, focus, hard work and a positive mindset in his players.
Nick George

Latest posts by Nick George (see all)

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