Basketball
High-intensity interval training with agility and coordination
CardioIntermediateCardioAgility
At a glance
| Muscles worked | Primary: Legs. Secondary: full body |
|---|---|
| Muscle group | Cardio |
| Difficulty | Intermediate |
| Type | Cardio · Agility |
| Sets & reps | 4 sets × 30-60 minutes |
| Estimated calories burned | ~500 kcal |
How to do it
- Step 1: Warm up with dribbling and shooting
- Step 2: Stay low in athletic stance
- Step 3: Move constantly on both offense and defense
- Step 4: Communicate with teammates
- Step 5: Sprint on fast breaks
Equipment
- Basketball optional
Coaching tips
Benefits
High-intensity interval training with agility and coordination
Common mistakes
Poor defensive stance or over-dribbling
Make it harder
Play full court or competitive games
Make it easier
Half-court or skill drills
Breathing
Recover breath between plays
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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