Basketball Workout No. 4 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.)
Stand with feet together, jump up as high as you can—lifting knees up and in toward the chest—land softly. Repeat.
Squat Jump Twist
Stand with feet shoulder width apart, jump and while in the air, turn toward the right. Land facing adjacent wall (90 degree turn), jump back to starting position. Repeat.
Side plank to Pushup
Start in pushup position, complete one pushup. At the top of the pushup, put weight into right hand and rotate to the outer edge of right foot, lift left hand and point finger tips to ceiling (side plank). Return to pushup position and complete on opposite side.
Pushup with a clap
Do a pushup, as you push yourself up away from the floor, clap your hands once. Land softly to protect the wrists.