Sculpt strong legs like athletes and basketball players with 3 power moves you can do at home with NO extra equipment!

Coach “Babs” (Ibrahim Tiamiyu) from DeenUp Basketball shares some of the exercises he does with his team during warm-ups and practices.

In this quick workout, Coach Babs will demonstrate 3 plyometric exercises to work your legs, glutes and quadriceps to improve your strength and overall endurance.

All of these exercises are simple to do and do not require equipment or any additional set-up.

1. Shock lunges

This exercise strengthens your glutes and quadriceps.

• Ensure your shoulder, knees and toes are pointing forward to keep proper form and prevent injuries.
• Take a moderate step forward so that when you drop down at your hips you create a 90-degree angle at your front knee. Your back leg will have a slightly greater than 90-degree angle.
• After bending, jump vertically at about 60-70% of your maximum effort.
• It is recommended to do 12-20 shock lunges at one time in one set.

Modification: Try doing a jump in the forward motion instead of a jump in the vertical motion.

2. Shock squats

Shock squats work on your strengthening your glutes, quadriceps, hamstrings, your shin and calves to improve your tone, increase your strength and work on your endurance!

• Again, ensure your toes, knees and shoulders are facing forward.
• Position your feet so that they are wider than shoulder-width.
• Squat down, making sure your back is straight. Do not let your knees pass your toes. Keep bending and stop when you notice you’re starting to lose your balance.
• Get your hands up to your shoulders, and jump as high as you can in the air. Land on your feet and hold it for 2 seconds.

Modification: Do continuous jumps instead of holding your position between jumps. If you decide to do continuous jumps, ensure that your balance is maintained before you do your next jump to prevent injury.

3. Form running

This particular exercise works almost every part of your body! Its focus is on your core but it also works your calves, your quads and hamstrings.

It helps if you visualize yourself running.

• Slightly Get on the ball of right foot and your lift right hand up (slightly on your toes) and hold the running pose for about 2 seconds.
• Step forward and repeat by alternating sides.

Looking for a challenge? Try the 1-2-3 JUMP!

This exercise is similar to the running pose and mimics a right-handed or left-handed lay up.

• For this modification, take two deep steps forward (holding a running position) and on the third step, propel yourself into the air with a jump.
• You can complete this exercise at various speeds.

 

NOTE: Ensure that you keep proper form while doing these exercises (or any exercise in general). When you’re doing these exercises, it’s about quality, not quantity.

You can be fit and healthy without having the hassle of setting up equipment or even hitting the gym! Click below to download my free Top 10 Fat-burning Cardio Exercises E-book to find more quick and easy plyometric exercises that you can do right at home!

 

 

Have you tried any of these exercises before? Tell us below which one of these exercises are your favourite!