On the Way to an NBA Ring: Training During Confinement

The way to an NBA championship ring, or to obtaining any medal, is long, and you have to be prepared even during confinement.

It is possible that you cannot do all the exercises below, for example because your ceiling is not high enough or the room is not long enough. But you can try some of them.

Weekly training schedule

Do Workout 1 on Monday, Workout 2 on Wednesday and Workout 3 on Friday over the course of a week.

Day	Workout
Monday	Workout 1
Wednesday	Workout 2
Friday	Workout 3

The sheets below contain three No Running cardio circuits with jumps, lunges and plank variations. Each workout is shown on two pages. The first sheet gives a ten-minute schedule with 30 seconds of work and 30 seconds of rest over two rounds. The other sheets also show longer sessions and different work and rest intervals.

Complementary exercises

Further, you can do 100 sit-ups, 33 repetitions of lumbar exercises, 10 push-ups and 20 squats. Don't forget to stretch, at least after training.

Workout 1: Monday

Five movements: Clap-Hips-Ground, Pop Jacks, Plyo Tuck Jumps, Lateral A-Skips and Multi-Planar Lunges.

Workout 1, page 1 of 2.

Workout 1, page 2 of 2.

Workout 2: Wednesday

Five movements: Skipping for Height, Jack in the Box, Plank Jack, Zig-Zag Bound and Front Back Jump Squats.

Workout 2, page 1 of 2.

Workout 2, page 2 of 2.

Workout 3: Friday

Five movements: Skier Hops, Burpees, walking lunges with a twist, Rabbit Hops and Split Jumps.

Workout 3, page 1 of 2.

Workout 3, page 2 of 2.

Related reading / Lecturas relacionadas

• Complete Conditioning for Basketball / Preparación física para el baloncesto: my review of testing, endurance, strength, plyometrics and agility, which places these cardio circuits in a broader training context. Mi reseña sobre pruebas físicas, resistencia, fuerza, pliometría y agilidad, para ampliar el contexto de estos circuitos.
• Nuts Like Brains / Nueces como cerebros: my reflections on repeating basketball movements and their relation to the nervous system, a complementary perspective on regular practice. Mis reflexiones sobre repetir movimientos de baloncesto y su relación con el sistema nervioso, como complemento a la práctica regular.