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Get in shape to shoot some hoops

By Daisy Carrington | dcarrington@am-ny.com

April 9, 2008

Sean Green demonstrates ways to get back in shape to play basketball. (Jonathan Scheff / April 8, 2008)

We realize that you may be feeling a little empty now that March Madness is over. Now that it's finished, how are you going to spend your evenings? Here's a novel idea: playing basketball. Unfortunately, all the couch surging you've been doing the past few weeks probably hasn't put you in any shape to hit the courts. Not to worry. Sean Green, a personal trainer at Chelsea Piers, has devised a workout to help you get back in the game.

1. Jump split squats

Start in a lunge position with your left leg forming a 90-degree angle in front of you. Jump up in the air and land back in a lunge position, with your right leg forming a 90-degree angle in front of you. Complete 3 sets of 25 repetitions, with full recovery in between.

2. Single leg jump squats

Bend forward and bend your left knee while keeping your right leg suspended behind you. This is known as a single leg squat. Use your left leg to push up in the air. Try and land on the same leg and get back into starting position. Complete 3 sets of 15-20 reps on each leg.

3. Plyo push-ups with basketball

Start in a push-up position with a basketball under your right palm. Explode off the ball with the first push-up, moving your body to the opposite side of the ball. The basketball should now be under your left palm. Complete 3 sets of 10-12 repetitions.

4. Five and fly

Hold a medicine ball (try for 8 pounds if you can) in both hands. Stand with your feet double shoulder width apart, and squat in a defensive stance. Position the ball so that it is between your knees. Keeping a flat back, stand up straight and bring the medicine ball above your head. Swing the ball back down as you return to a squat. After 5 swings, place the medicine ball on the ground and perform a vertical leap without the ball. Complete the series 6 times, rest, and then do two more sets.

5. Heiden and stick Place two cones 6-7 feet apart. Start with a single leg squat in front of the cone, squatting on your left leg while touching the cone with your right hand. Jump to the right side of the cone, landing on your left leg, and reach for the cone with your left hand. Continue to leap back and forth for 30 repetitions (15 per leg). Complete 3 sets, resting for one minute in between.