Programme Jour

ExerciceVidéo
PREPARATION PHYSIQUE GENERAL
Circuit à répéter 2 à 3 fois
1Marche avant dérouler talons/plantes/pointes sur 10m x2

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2Marche arrière dérouler pointes/plantes/talons sur 10m x2

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3Fentes avants 2x10

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4Squats sautés x5

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5Sauts montées de genoux x5

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6Talons fesses sur place x20

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7Pas chassés sur 10m x2

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8Pas croisé sur 10m x2

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9Pompes contre le mur x5

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SPECIFIQUE BASKET
Circuit à répéter entre 3 et 5 fois
1Tours de la tête 2x5

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2Tours du bassin 2x5

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3Tours des 2 jambes 2x5

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4Tours d'une jambe 2x5 (x2)

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5Travail de gestuelle x5

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6Dribble à 1 main sur 1 pied 2x5 (x2)

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7Faire des 8 en faisant rouler le ballon 2x5

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