Effective Workout using a basketball

NBA Finals is the number one trend in social media today, and over 20 millions of viewers world wide as Miami Heat defeated Spurs in their game 6 @ AmericanAirlines Arena, Miami, Florida. The 3-point shoot made by Ray Allen forced the game to overtime with 5.2 sec. remaining in the fourth quarter. The Heat won 100-103, tied the series 3-3.

These athletes had gone into a heavy physical training and conditioning in order to play hard during the game. Here are some proper workouts that is using a basketball that an ordinary athlete or individual can follow and be as fit as these National players.

Warming-up

Before you engage your physical body to a workout, it is better to warm-up your body to prepare for an intense exercise, do some stretching and rotation-flexion. 

Chest pass

This will help your speed and power. To do this, you have to hold a basketball on your chest level, tighten your abdominal muscle and push the ball hard against the wall for about 8-10 feet away, then catch the ball in the same position with your hands on you chest level. Repeat this for 3-5 minutes. 

Push-up with a ball

Unlike an ordinary push-ups, this time you have to hold a ball with your both hands, tighten you abdominal muscle and tuck-in your chin towards your chest, do this push-ups several times.

Core Stability Exerciser using basketball

This time it is like having a push up but instead of using your hands, it is your forearms against the floor, while your both feet are on the top of the ball, hold this position as long a you can, or for about a minute or 2, tighten your abdominal muscle.