Work Out Like A Hoops Star


March Madness is here! And in celebration, Scratch is here to give you the best basketball inspired workouts! Think those players are that fit naturally? So grab a basketball and add these exercises from the NBA to your regular workout schedule even if you’re brackets been busted(looking at you Harvard).

Rotation and Flexion – Around the Core
– Sit on your bottom, with your feet on the floor
– Lean back at an angle of approximately 30-45 degrees to the floor
– Hold a basketball at arm’s length in front of your chest
– Brace your belly button into your spine
– Rotate to one side, pause for a second then rotate to the other side, touching the ball to the floor on each side
– Repeat for your desired repetitions

Power and Speed – Chest Pass
– Stand up, holding a basketball at chest height
– Draw in your abs. Lock in your core
– Powerfully push the ball away from your chest towards a wall, 10 feet away
Catch the ball at chest height
Repeat for your desired repetitions

Core Stabilization – Defensive Position
– Get in a press-up position, but with your forearms and elbows resting on the floor, instead of your hands. – Draw in your abs. Lock your core
– Position both feet so they are balanced on the basketball
– Keep a straight line from your ankles to shoulders
– Hold for your desired time, up to a maximum of 60 seconds

Hand-Eye Speed Ball – See the Floor
– Standing straight up with a basketball in-hand
– Rotate the ball around your waist 15 times clockwise, then 15 times counterclockwise
– Repeat the above around your calves, then around your head

Basketball push-ups – Ball Handle
– Start in a push-up position with both hands on top of the basketball
– Tuck your chin into your chest
– Do 5-10 pushups focusing on keeping your chin tucked
– Repeat for your desired repetitions


Check out this workout from FitnessbyKai for more hoops-style exercise!


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