Welcome back to our next post on CrossFit WODs for basketball players. In our last post, we talked about the fundamental differences between CrossFit and organized basketball, why players that are interested should use a scaled down WOD, and what type of CrossFit exercises can work best. Our personal fitness trainers in Raleigh NC suggests reading it if you want to get stronger, move faster, and jump higher.
In today’s post, we are going to actually list some WOD ideas that should work really well for basketball players looking to push their fitness levels. If you are searching for affordable personal fitness trainers in Raleigh, call CrossFit Invoke. Be sure to ask about our free beginner’s classes!
More CrossFit Exercises For Basketball Players
Fast Break WOD
The Fast Break WOD is all about pushing yourself, but doing so in a controlled and timely manner. This group of exercises are designed to help you have that extra push for when you need a quick bucket. Sprint each run, give it all you got on the weights, and explode on the box jumps,
Novice – 6 Rounds Each
4 dumbbell hang power clean
3 dumbbell power jerk
2 Box Jumps
Advanced Beginner – 9 Rounds Each
4 power clean
3 power jerk
2 box jumps
Rebounding and Tempo Changes
This round of exercises are designed to help with real game scenarios, like rebounding, quick cuts to the basket, and tempo changes. These are great movements for body control exercises for when you need to change direction, either laterally or vertically.
Novice – 8 Rounds Each
3x burpees (jumping target set at 6” above reach)
4x 20ft Shuttle Run
REST 30 sec.
Advanced Beginner – 12 Rounds Each
3x burpee to pull-ups (pull-up bar set at 6” above reach)
4x 20ft shuttle run
REST 30 sec.
Be sure to give 100% effort on the burpees with proper push-ups and by exploding through the jumping positions.
Other Basketball CrossFit Exercises
These are good exercises that you can implement without using the WOD format:
Jumping Exercises – Start by doing 2 – 3 sets of 8 – 10 reps of Box, Tuck, or Depth Jumps. Rest 90 – 120 seconds between each set. After completing the jumping exercises, move to the power exercises.
Power Exercises – Complete 3 – 5 sets of 3 – 5 reps of Hang Cleans, Jump Squats, or Medicine Ball Throws. Rest for 120 – 180 seconds between each set. After completing the power exercises, move to the compound strength movements.
Compound Strength Exercises – Complete 3 – 5 sets of 3 – 6 reps of Squats or Deadlifts. Rest 120 – 180 seconds between each set. Next perform 2 – 3 sets of 8 – 10 reps of Lateral Lunges or Lateral Box Step-Ups. Rest 60 – 90 seconds between each set. Finish with 2 – 3 sets of 8 – 10 reps of Romanian Deadlifts or Hip Thrusts.
We hope our tips and ideas have helped at least one basketball player understand how CrossFit can be a great supplement to their normal training. If you missed our last post, be sure to go back and read it when you have time. You can find it here.
If you want to transform your body and get in the best shape of your life, think about giving CrossFit a try. For even more healthy advice, be sure to visit back with our blog for the daily WOD and other helpful topics.
Affordable Personal Fitness Trainers in Raleigh | CrossFit Invoke
CrossFit Invoke is the number one choice when searching for the best personal fitness trainers in Raleigh NC. When you want to push yourself and get in the best shape of your life, make the call to Invoke. We even offer free fitness classes, and have free monthly events so you can come out and see what we’re all about. There are no obligations for membership. When you are ready for a new challenge, give us a call or just drop in!