Pressure Red Parents Corner

Practice doesn’t end at training.

Your athlete should continue training and practicing their drills while they are home.


Find an open area in your home for your athlete to move safely. Have them do warm-up exercises in sets of ten to loosen their muscles and start the blood flowing. Choose either warm up from below:

  1. Burpees
  2. High-knees
  3. Frankensteins
  4. Jogging
  5. Reverse ups and downs
  6. Planks
  7. Squats

*Make sure your athlete returns to the original positional stance after each set. Start slow for three minutes and then speed up.



Upper Body Strength –

Push Ups


  • Lay flat on your stomach
  • Arms stretched wide to make your body form a “T”
  • Thumbs pointed straight in the air
  • Squeeze your shoulder blades together and hold 10 seconds

Repeat 3 sets of 20

Prone Towel Pull-Down (You will need a towel)

  • Lay flat on your stomach
  • Raise your chest
  • Grab the towel with both hands above your head
  • Pull towel apart and extend arms

Repeat 3 sets of 20

Ball Workouts

Ball Slap (Slap the ball from hand to hand.) This will loosen up your hands.

Straight Arm Finger Taps (While making sure to keep your elbows locked, tap the basketball quickly back and forth straight out in front of you).

Pound Dribble Ankle, Shoulder, Waist,- Be sure to be in the stance and pound the ball as hard as you can with either your right or left hand making sure you’re at either (waist high, ankle high, shoulder, or leg). Alternate each stance from right and left hand only. Do each set of 20.


Squat jumps (Feet shoulder length apart. Start like a squat, then jump explosively upward. As you land lower your body back into a squat position). 3 sets of 20

Mountain climbers (Start in a plank position

  • Keep your abs pulled in and your body straight. Squeeze your glutes and pull your shoulders away from your ears.
  • Pull your right knee into your chest.
  • Switch and pull the left knee in.
  • Push your right leg back and pull your left knee in to the chest

Repeat this motion simultaneously. It should feel as if you are running. Do not allow your head to fall and keep your body in a straight line.

Duck Walk

  • Stand with your feet shoulder width apart.
  • Push your hips back and bend your knees
  • Squat with your thighs even with the floor
  • Keep your arms out in front of you
  • Chest up, weight on your heels and eyes forward
  • Now walk

Do this forwards and backwards 10 tens each.


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