Girls Basketball Players---GET ON YOUR BOOTS!

Coach Albanese asked me to post this boot-camp workout that you can do to kick start your recovery into practice shape.

Mr. Riley and I just did the workout and we're ready to take on the WORLD, not just the rest of the state.

So here it is (senior and sophs, feel free to try this, too, if you can handle it):

Boot Camp Workout

- Boot Camp 5-minute warm-up

o 30 sec jog in place

o 30 sec ballistic hams and arms. Swing arms horizontally, crossing in front of body then behind. Simultaneously, diagonally kick a straight leg in front of you, 15 seconds left leg, 15 seconds right leg.

o 30 sec of high knee marches, hitting palms of hand on knees at top of march at chest level

o 30 sec jog in place

o 30 sec butt kicks

o 30 sec 4 square jumps- 15 sec right and left leg

o 30 sec jumping jacks

o 30 sec squat jacks

o 1 min towel runs. Place towel on ground and run around in tight, fast steps circle 30 sec clockwise, 30 sec counter clockwise

- 5 minute legs

o 1 min Big D’s: get in defensive position w/ one leg slightly behind the other. Bend knees down into a squat while keeping chest and head upright. Simultaneously, raise up hands, palms forward, in front of your chest. Push and straighten knees going straight upward into a jump. Return to starting position. 30 sec rt/lt

o 1 min lunge walks and jumps: 30 sec lunges. After 30 sec go into lunge position, place hands up in air at face level, jump and switch front and back legs

o 1 min legged chair squats: Place toe of left leg on chair behind you. With most of your body weight on right leg, squat down wit right leg while keeping chest and head upright for 30 sec. Touch floor. Switch legs for another 30 sec.

o 1 min speed skaters: Balance on rt leg. Slightly bend left leg and kick it diagonally behind you while bringing left arm in front and right arm behind. Return to start without putting left leg on ground. Perform for 30 sec then switch legs

o 1 min 1 legged wall sits: Put back on wall and squat down until knees and hips are at 90 degrees. Kick out left leg for 30 sec, then right leg for 30 sec.

- 5 minute arms/back

o 1 min. Sidelying triceps: lie on left side with legs straights. Bend left elbow and place left hand on right shoulder. Tuck in right hand into left armpit. Push up with right hand, almost straightening elbow, lifting upper body up off the floor. Repeat for 30 sec then switch sides

o 1 min chair pullups: Lie on back under chair with legs straight. Place hands on either side of chair seat. Pull up body until chest touches chair. Repeat for 1 min

o 1 min chair dips: Back up tp chair and pace both hands on the seat of the chair. Straighten legs outward. Lift left leg straight up in air, keeping heel of right leg on the ground. Bend elbows and lower buttocks down as far as you can. Keep back as close to chair as possible without scraping. After 30 sec repeat with opposite leg straight up in air

o 1 min push ups: Push up on ground for one min. Good form is essential.

o 1 min superman: Lie on belly with arms straight overhead In 10 sec increments lift straight arms and legs up towards ceiling (lift, hold for a count of 10, and then

lower) repeat 6 times for 1 min)

- 5 min core

o 1 min bike and lifts: Lie on back. Clasp hands behind head. Bike with legs for a count of 5, then for the next second straighten legs up, push legs towards ceiling lifting buttocks off floor, lower and bike/ repeat 10 times in 1 min

o 1 min v sit twists: Sit in v position with back straight and angled backwards and legs straight at approx 45 degree angle from floor. Twist with body and touch both hands on right side of body followed by the left side of body. Continue for 1 min

o 1 min froggies: Lie on back in a crunch position with hands in front of you. Crunch as far as you can, then grab lower legs with hands and tuck in. Release and lower to start position

o 1 min side v’s: Lie on left side with left arm straight down side of body and right arm bent behind head. Legs should be straight and angled about 30 degrees forward from body. Lift both legs and right elbow up towards celing. Go up and down for 30 sec and switch sides

o 1 min 1 legged sit-ups: Lie on back with right knee bent and foot flat on floor. Straighten left leg and lift up towards ceiling as far as possible. Perform a sit up, grab and pull left calf, and then go back down with body while keeping leg up. Continue for 30 sec then repeat with right leg in air.

- 5 min plyos

o 1 min D’ stance switches: Get in defensive stance with one foot slightly in front of other, knees bent, chest and head upright. With right hand bend your knees and touch the floor while keeping the left hand up and palm forward at chest level. Switch hand and foot positions. Continue switching back and forth.

o 1 min kick and tucks: Start on left side of chair. Keeping legs straight kick up right followed by left leg over top of chair to left side of chair. Repeat with left leg followed by right leg. Continue for 30 sec, then stand next to chair and do jump tucks. Jump up in air into a tuck position (hit knees to hands). Continue for 30 sec

o 1 min ski and spin: Start with hands clenched at chest level like holding ski poles. With both feet together, and nose and toes always pointing in the same direction, jump pointed to left and back, forward and back, right and back. Repeat for 30 sec, then jump 180 degrees (facing back) and back repeating for 30 sec. Alternate twisting left and right.

o 1 min squat leg jumps: Squat down and touch the floor, then jump up and reach for ceiling

o 1 min jump shots: Step and twist to left with both hands up like receiving a pass. Step back to starting position and jump high while pretending to shoot a basketball

- Cool Down: Do the warm up in reverse order