Penultimate to Gather Step
Starting Posture
Stand in an athletic stance with knees bent and feet shoulder-width apart. Hold a basketball with both hands in front of your chest.
How to Exercise
Begin by taking a penultimate step towards your dominant hand side, pushing off with your non-dominant foot. As you land on your dominant foot, immediately gather the basketball towards your chest while keeping your knees bent. Explode off your gathered foot into your next move or shot.
Breath Control
Remember to breathe rhythmically throughout the movement. Inhale as you gather the basketball towards your chest and exhale as you explode off your gathered foot.
Common errors
Some common errors include not fully gathering the basketball towards your chest before exploding off your gathered foot, leading to a loss of control and momentum. Ensure that you are using proper footwork and technique to maximize the effectiveness of this exercise.
Weights
Grips
Variations
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
Focus on quick and explosive movements while maintaining control of the basketball. Use your non-dominant hand to protect the ball as you gather it towards your chest. Practice this move repeatedly to improve your speed and agility on the court.
Cautions
Be mindful of your landing to prevent any injuries. Avoid overextending your knees during the movement to reduce the risk of strain.