| PREPARATION PHYSIQUE GENERAL | |
| Circuit à répéter 2 à 3 fois | |
| 1 | Squats sautés x10 | powered by Advanced iFrame |
| 2 | Cloche pied droit x10 | powered by Advanced iFrame |
| 3 | Cloche pied gauche x10 | powered by Advanced iFrame |
| 4 | Single leg deadlift 2x5 (jambe d/g) | powered by Advanced iFrame |
| 5 | Talons fesses rapide x20 | powered by Advanced iFrame |
| 6 | Montées de genoux rapide x20 | powered by Advanced iFrame |
| 7 | Tirage genoux haut avec impulsion (course athlétique sur place) x20 | powered by Advanced iFrame |
| 8 | Pas chassés sur 10m x8 | powered by Advanced iFrame |
| 9 | Pas croisés sur 10m x8 | powered by Advanced iFrame |
| 10 | Gainage planche avant 30s | powered by Advanced iFrame |
| 11 | Gainage latéral 2x30s | powered by Advanced iFrame |
| SPECIFIQUE BASKET | |
| Circuit à répéter entre 3 et 5 fois | |
| 1 | Dribble en fermant les yeux 2x15 | powered by Advanced iFrame |
| 2 | Changement de main en fermant les yeux x15 | powered by Advanced iFrame |
| 3 | Dribble devant/derrière 2x15 | powered by Advanced iFrame |
| 4 | Dribble droite/gauche 2x15 | powered by Advanced iFrame |
| 5 | Dribble à 1 main, bras tendu contre le mur 2x10 | powered by Advanced iFrame |
| 6 | 2 dribbles + passe à terre x10 | powered by Advanced iFrame |
| 7 | Passe à terre contre le mur + changement de main 2x10 | powered by Advanced iFrame |
| 8 | Passe dans le dos contre le mur x10 | powered by Advanced iFrame |
