| PREPARATION PHYSIQUE GENERAL | |
| Circuit à répéter 2 à 3 fois | |
| 1 | Squats sautés x15 | powered by Advanced iFrame |
| 2 | Cloche pied 2x10 | powered by Advanced iFrame |
| 3 | Single leg deadlift 2x5 (jambe d/g) | powered by Advanced iFrame |
| 4 | Talons fesses rapide x20 | powered by Advanced iFrame |
| 5 | Montées de genoux rapide x20 | powered by Advanced iFrame |
| 6 | Tirage genoux haut avec impulsion (course athlétique sur place) x20 | powered by Advanced iFrame |
| 7 | Pas chassés sur 10m x10 | powered by Advanced iFrame |
| 8 | Pas croisés sur 10m 10 | powered by Advanced iFrame |
| 9 | Gainage planche avant 45s | powered by Advanced iFrame |
| 10 | Gainage latéral 2x30s | powered by Advanced iFrame |
| 11 | Mountain climber x20 | powered by Advanced iFrame |
| SPECIFIQUE BASKET | |
| Circuit à répéter entre 3 et 5 fois | |
| 1 | Dribble en fermant les yeux 2x20 | powered by Advanced iFrame |
| 2 | Changement de main en fermant les yeux x20 | powered by Advanced iFrame |
| 3 | Dribble devant/derrière 2x20 | powered by Advanced iFrame |
| 4 | Dribble droite/gauche 2x20 | powered by Advanced iFrame |
| 5 | Dribble dans le dos en variant l'amplitude x30 | powered by Advanced iFrame |
| 6 | 2 dribbles + passe à terre x15 | powered by Advanced iFrame |
| 7 | Passe à terre contre le mur + changement de main dans le dos 2x10 | powered by Advanced iFrame |
| 8 | Passe dans le dos contre le mur x15 | powered by Advanced iFrame |
