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Cardiopulmonary endurance, quickness

Coach's Tips


How to

Starting Position

1. Be sure to keep your back straight throughout the exercise. 2. Don't force yourself to jump higher than your body is comfortable with. 3. Make sure to land firmly on your feet, and avoid twisting your knee.

Proper Form

1. Begin by throwing the ball up and away from you, with your arms extended. 2. Jump up and reach for the ball, extending your arms as high as you can while keeping your feet firmly planted on the ground. 3. Catch the ball, and as you do, bring your arms up towards your chest and draw your knees up. 4. As you land, use the momentum to throw the ball back up and away from you with your arms extended again.

Breathing Technique

1. As you throw the ball up, inhale deeply. 2. As you catch the ball and land, exhale deeply.


1. Stand in a wide stance, with both feet shoulder-width apart, and your arms outstretched in front of you. 2. Bend your knees slightly, and keep your back straight.

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