Exercises to get in shape during the NCAA basketball tournament - WDRB 41 Louisville News

Exercises to get in shape during the NCAA basketball tournament

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LOUISVILLE, Ky. (WDRB) -- It is March Madness, a time when many people will be watching their favorite teams play basketball. This is an opportunity to watch 67 games in 21 days on the road to the national championship!

Fitness expert Carlos Rivas and the Proformance Sports Performance Academy is challenging you to make the best out of your time while watching your teams play. Make the 21 days healthy and fun by incorporating exercises designed to improve speed, agility, quickness, explosiveness, power, endurance and stamina. Incorporating sport-specific basketball training exercises can drastically improve your fitness level.


The squat is a functional exercise that trains the muscles in the lower body. The squat movement resembles the movement executed during jumps for rebounds or when making shots. To perform a proper squat, move your hips back and down as if you are sitting in a chair while keeping your back arched and chest up. Lower your hips until they are level with the knees and stand up to return to the starting position.


Push-ups are another functional sport-specific exercise that trains a movement regularly seen in a basketball game. Increasing upper body strength with push-ups can improve passing and shooting ability. Start with your hands and feet on the ground, lower your chest to the ground and push straight up while keeping your body as straight as possible.

Jump rope:

Jumping rope can improve stamina, endurance, jumping ability and power. Increasing your vertical jump can improve your jump shot and rebounding ability. Perform a maximum number of repetitions in one-minute intervals and rest for one minute.

Shuffle drill:

A basketball game is full of accelerations and decelerations as the players change directions. The shuffle drill is designed to improve your defensive ability by teaching you to change directions quickly and powerfully.

Rotational chop:

Great exercise for the core and spine stabilization. A stronger core means a stronger athlete.

Perform these exercises with your friends at work or with the entire family at home. Think how much stronger and healthier you will be in 21 days, just in time for the beach too!

About Carlos Rivas:

Carlos Rivas, MS, CSCS, ACSM-CPT is the Director of Fitness and Wellness Operations @ Proformance Fitness and FitCorp. He holds bachelor's degrees in Exercise Science and Sports Medicine and a Masters degree in Exercise Physiology.

Carlos is a Certified Strength and Conditioning Specialist, National Strength and Conditioning Certified Personal Trainer, American College of Sports Medicine Certified Personal Trainer, fitness editor for Kentuckiana Health and Fitness Magazine, Strength and Conditioning instructor for the University of Louisville Exercise Science Program, Fitness Consultant to Ms. America Program, and has more than 20,000 hours of personal training experience.

Carlos can be reached by e-mail carlosfitpro@gmail.com or 502.741.9428 For more information regarding highly individualized personal training and wellness programs visit our website at www.proformanceresults.com


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