Training Program
Scarlett J's 30-Minute Athlete & Basketball Workout
1
Agility
9 minutes
20/20 — Videos 14, 15 & 16
Follow the video reference key below. Do each video sequence through completely.
Jump Rope — 100 / 50
Short jump. Quick rope.
2
Balance
1 minute
One leg balance — 30 sec/ leg
See above. Hold ball squeeze.
3
Ball Handling
8 minutes
Figure 8 No Dribble — 20 each way
Weave the ball through and around your legs in a figure-8 pattern. Stay low.
Front/Back Between Legs — 25 reps
Quick, controlled passes of the ball between your legs front to back.
Speed/Toss Catch B/W legs
Rapid-fire tosses — keep wrists loose and fingers active.
x/Cross
Low and fast. Keep your head up — you should be able to see the whole court.
4
Strength
10 minutes
Wall Sit with Dribble — hold as long as possible
Back flat against the wall, thighs parallel to the floor. Dribble the ball while you hold position. This builds the leg strength that creates your quickness.
Video Reference Key
Each thumbnail below is pulled from the actual clip in your folder. Open the folder to find and play the matching video.
Open Scarlett's Video Folder →
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Each number matches a video in your folder above.