Basketball Workout No. 3 with Jade of Spades
A winter 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.)
Start with feet together, drive right knee up to chest with left arm, alternate sides as fast as you can to complete one rep.
Make an X on the floor (use a towel, tape or your imagination). Start in the top right hand corner. With both feet, jump back, then over to the left, then forward, then over to your starting position—completing a box.
Push Up Jacks
Complete a push up, then hold plank position (with straight arms) jump legs out like a jumping jack and back together, keeping your butt down and engage your core.
Squat thrust (Burpee) to Wall Jump
Start standing, facing the wall squat down and touch the floor with both hands. (Make sure you bend at the knees and keep heels on the ground). Jump back to a push-up, jump forward, return to stand right away jump up and with two hand touch the wall as high as you can.