Shooting hoops a fun, productive workout

By Daisy Carrington | dcarrington@am-ny.com

May 7, 2008

Utilizing these excercises before playing a little pick-up hoops on the weekends can make you more competitive and put you in better shape. (Michelle Repriso)

There's nothing quite like spending a weekend shooting hoops outside. And now that the weather's nice, you can practice your jump shot while taking in the calming smells of the nearby fauna. And, as Crunch Gym's group fitness manager, Taj Harris, notes, practicing your moves, "will not only help you on the court, it will also give you a great workout." Harris has devised a great workout that's also sure to up game.

1. Lunge with twist

Stand with your feet shoulder-width apart and hold a basketball with both hands. Lunge forward with your right leg, not allowing your knee to extend past your toe. Hold the basketball out in front with your arms straight and parallel to the floor. Twist your upper body to the right, and then back to center. Return to the starting position and repeat the lunge, twisting to the left. Do three sets of 10.

2. Pivoting drills

Stand with your feet shoulder-width apart, and hold the ball at your chest. Keep your knees slightly bent. Keep your right foot planted and pivot to the right. Return to center. Keeping your right foot planted, pivot to the left. Repeat with your left foot. Do three sets of 10 on each leg.

3. V-ups

Lie on your back and hold on to a basketball. Keep your arms overhead. Bring your arms and legs up so that your body forms a V-shape. Slowly return to the starting position. Repeat three sets of 10.

4. Squat with calf raises

Stand with your feet shoulder-width apart. Now squat down, holing a basketball in both hands. Explode up onto your toes while lifting the basketball up over your head. For an extra challenge, explode up off the ground from your squatting position. Repeat three sets of 10.

5. ide-to-side single leg squats

Stand with your feet shoulder-width apart and hold a basketball with both hands. Jump onto your right foot, squat down and brink the basketball down to the ground, extending it past your right foot. Jump onto your left foot, squat down and bring the basketball down to the ground, extending it past your right foot. Repeat three sets of 10, alternating legs.