Basketball Workout No. 2 with Jade of Spades
A pre-holiday workout for at home or on the road.
Each month SLAMonline will bring you a new hoops workout—which can be performed anywhere, any time—from celebrity trainer and former Duquesne basketball player, Jade Alexis. The workouts are adapted for basketball players, enthusiasts, weekend warriors and anyone else who is up for some good exercise. All you need is a deck of cards or the Jade of Spades fitness app. Check out last month’s workout here.—Ed.
by Jade Alexis / @LivingJade
Train your muscles to maximize your basketball game, physique and fitness. This routine and the workouts to follow include exercises to enhance your cardio on the basketball court, strengthen your legs, define your core, increase your jumping potential and improve your agility.
Grab a deck of cards—take out the jokers! Follow these simple directions and exercise descriptions below. Do this workout 2-3 times a week and check back next month for a new routine.
HOW TO PLAY
Each suit (spade, club, heart or diamond) will correspond with a particular exercise. For example the exercise, Skaters, corresponds with hearts. The number on the card determines how many repetitions you do. An 8 of hearts means you do 8 Skaters. Face cards are a 10-second rest. If you want a harder workout, skip face cards for no rest or do 11, 12 and 13 reps for each jack, queen and king, respectively.
(Note: If you don’t have a deck of cards, use the app Jade of Spades on your iPhone, iTouch or iPad, available for $1.99. Jade of Spades will provide you with additional workouts, time your efforts and countdown your rest periods.)
Stutter Step – Clubs
Start in a defensive stance (back straight, bent knees, hands out waist level) in a stationary position chop your feet about an inch off the ground, up and down for 30 seconds regardless of the number on the card.
Skaters – Hearts
Start standing with your feet shoulder width apart. Bend at your knees, keeping your back straight and abs tight. Jump about three feet to the right landing on your right foot, touching the ground with your left hand. Repeat on opposite side. Over and back (right to left) is one repetition.
Walking Push-ups – Diamonds
Start in push up position. Do one push up then move your right hand and right foot about 10 inches to the right. Move your left hand and foot 10 inches to the right, do a push up. Repeat until repetitions are complete.
Plank – Spades
Start resting your forearms on the floor; raise your body up so that you are on your toes. Keep your back flat in a straight line from your head to heels. Contract your abs and do not let your hips sink or get too high. Every time you pull a spade, do a 30-second plank regardless of the number on the card.