SHAPE

Hoops

WRITER: PAT BURKE // PHOTOGRAPHER: FRED LOPEZ

During my career in professional basketball, I was introduced to functional strength training as a way of developing the body to perform better. Functional strength training activates multiple muscle groups during each exercise, instead of isolating just one muscle.

I still take on the same approach in designing workouts for members at HOOPS Pat Burke’s Training Facility. Most people want to participate in workouts that will build/maintain strength, help lose/maintain body weight, and probably most importantly, are fun! Functional strength training allows for all of this.

ALTERNATING SHUFFLE PUSH-UP

ITEMS NEEDED: Basketball or medicine ball

STEP 1: Put your hands slightly wider than shoulder-width, with one hand on the floor and the other on the top of the ball.

STEP 2: Keep your torso erect and core tight.

STEP 3: The knees and hips are extended and the spine is neutrally aligned.

We start with a warm-up and stretch. It is important that the body is ready to take on the demands of performing at an active level. We usually take ten to fifteen minutes to do light to moderate movement such as jump rope, jogging, and running in place, followed by stretching.

We begin each session with a focus on strength and usually end with cardiovascular training in the form of a competitive challenge or fun game. Exercises are timed in one-minute sets. People starting at a beginner level are able to take the minute at their pace and adjust their resistance levels accordingly.

STEP 4: Lower your body by bending the arms.

STEP 5: Return to the starting position by pushing the body up until arms are extended.

STEP 6: Roll the ball to the other hand and place new hand on top of ball.

STEP 7: Perform another push-up.

STEP 8: After each push-up, the ball will be passed to the other hand for one minute.

Squat And Diagonal Lift

ITEMS NEEDED: Medicine ball

STEP 1: Hold medicine ball with two hands.

STEP 2: Take a squat position with knees bent; feet are shoulder-width apart and toes pointing forward.

STEP 3: Hold the medicine ball down next to and at the outside of your right foot.

STEP 4: Squat up explosively by extending the knees and hips.

STEP 5: During the squat extension, move medicine ball from starting position on right side of body toward the front of your chest and up toward the ceiling on left side of body.

STEP 6: Medicine ball should move in a diagonal line from lower right side to upper left side of body.

STEP 7: Upon full extension of the arms and legs, reverse the movement back to the starting squat position with the medicine ball returning to the outside of the right foot.

STEP 8: Continue same movement for one minute.

STEP 9: After completion of squat and diagonal lift movement starting on right side to left, perform the same exercise starting on the left side for one minute.

CARDIO TRAINING: It is important to activate the muscles used in the strength part of the workout in order to keep them loose and warm for the rest of training. We focus on raising our heart rate right after our last exercise. Jumping rope, running in place, and line hops are all great ways to raise your heart rate during this part of your workout.