Year 10 student, Vernon, usually spends after school on Fridays coaching the younger players in the school basketball club. The hours he spends volunteering will count towards his DofE Silver Award which he hopes to complete later this year with Youth Adventure Tameside.  When school closed and the lockdown began Vernon wanted to find a way to keep the basketball players in training and keeping fit.  He came up with the idea of a training workout that can be done at home without equipment. It is aimed at beginners, intermediate and advanced ability so everyone in the family can take part.

  

Vernon's Basketball Training Workout

This is for the people who want something physical to do during quarantine. You can chose whichever set of activities you want to do. It starts at a relatively easy level at beginner and progresses to harder at advanced.

 

Beginner's Workout

5 x push ups

10 x mountain climbers

10 x sit ups

10 x squats

10 x lunges (5 x lunges on each side)

20 second plank

(Repeat this sequence of exercises 3 times with a 2 minute break in between)

 

Intermediate Workout

10 x push ups

15 x mountain climbers

15 x sit ups

20 x squats

16 x lunges (8 x lunges on each side)

40 second plank

(Repeat this sequence of exercises 3 times with a 2 minute break in between)

 

Advanced Workout

20 x push ups

30 x mountain climbers

30 x sit ups

45 x squats

24 x lunges (12 x lunges on each side)

1 minute plank

(Repeat this sequence of exercises 3 times with a 2 minute break in between)

 

Activities explained

Push up – https://youtu.be/Eh00_rniF8E

Mountain climber – https://youtu.be/nmwgirgXLYM

Sit up – https://youtu.be/jDwoBqPH0jk

Squat – https://youtu.be/aclHkVaku9U

Lunges – https://youtu.be/QOVaHwm-Q6U

Plank – https://youtu.be/pSHjTRCQxIw

 

Safety Note

If at any time during these exercises you feel dizzy or are in pain, then stop and rest for 5 minutes. Check you are doing the exercises correctly as explained above then continue. If pain persists, consult your doctor.