| PREPARATION PHYSIQUE GENERAL | |
| Circuit à répéter 2 à 3 fois | |
| 1 | Jumping jack x25 | powered by Advanced iFrame |
| 2 | Flexion/extension + sauts 2x5 (pied d/g) | powered by Advanced iFrame |
| 3 | Squats x20 | powered by Advanced iFrame |
| 4 | Fentes avants x20 | powered by Advanced iFrame |
| 5 | Lunge jump x20 | powered by Advanced iFrame |
| 6 | Talons fesses rapide sur place x20 | powered by Advanced iFrame |
| 7 | Montée de genoux rapide sur place x20 | powered by Advanced iFrame |
| 8 | Abdo oblique avec medecine ball x20 | powered by Advanced iFrame |
| 9 | Pompes x15 | powered by Advanced iFrame |
| 10 | Moulinets bras 2x15 | powered by Advanced iFrame |
| | |
| SPECIFIQUE BASKET | |
| Circuit à répéter entre 3 et 5 fois | |
| 1 | Dribble à 1 main sur 1 pied en variant l'amplitudes 2x15 (x2) | powered by Advanced iFrame |
| 2 | Changement de main en variant l'amplitude 2x30 | powered by Advanced iFrame |
| 3 | Dribble à 1 main, bras tendu contre le mur 2x15 | powered by Advanced iFrame |
| 4 | Dribble dans le dos en variant l'amplitude x15 | powered by Advanced iFrame |
| 5 | Dribble entre les jambes en sautant et en changeant de main x10 | powered by Advanced iFrame |
| 6 | Dribble entre les jambes + dans le dos 2x15 | powered by Advanced iFrame |
| 7 | Passes à terre contre le mur + changement de main x10 | powered by Advanced iFrame |
