| PREPARATION PHYSIQUE GENERAL | |
| Circuit à répéter 2 à 3 fois | |
| 1 | Marche avant dérouler talons/plantes/pointes sur 10m x2 | powered by Advanced iFrame |
| 2 | Marche arrière dérouler pointes/plantes/talons sur 10m x2 | powered by Advanced iFrame |
| 3 | Fentes avants 2x10 | powered by Advanced iFrame |
| 4 | Squats sautés x5 | powered by Advanced iFrame |
| 5 | Sauts montées de genoux x5 | powered by Advanced iFrame |
| 6 | Talons fesses sur place x20 | powered by Advanced iFrame |
| 7 | Pas chassés sur 10m x2 | powered by Advanced iFrame |
| 8 | Pas croisé sur 10m x2 | powered by Advanced iFrame |
| 9 | Pompes contre le mur x5 | powered by Advanced iFrame |
| | powered by Advanced iFrame |
| | |
| SPECIFIQUE BASKET | |
| Circuit à répéter entre 3 et 5 fois | |
| 1 | Tours de la tête 2x5 | powered by Advanced iFrame |
| 2 | Tours du bassin 2x5 | powered by Advanced iFrame |
| 3 | Tours des 2 jambes 2x5 | powered by Advanced iFrame |
| 4 | Tours d'une jambe 2x5 (x2) | powered by Advanced iFrame |
| 5 | Travail de gestuelle x5 | powered by Advanced iFrame |
| 6 | Dribble à 1 main sur 1 pied 2x5 (x2) | powered by Advanced iFrame |
| 7 | Faire des 8 en faisant rouler le ballon 2x5 | powered by Advanced iFrame |
