The Harlem Globetrotters play 390 games a year, not only shooting, dribbling, and scoring but also performing stunts and dancing. All this activity requires superb balance, says Special K Daley, point guard, ringmaster, and self-described "most handsome guy on the team." Below are his three favorite exercises for improving agility and coordination. Try these twice a week (or add them to your workout); perform each move for a minute.
Tennis Ball Squats: Stand facing a wall, about six feet away. Holding a tennis ball in your right hand, lower yourself into a squat position—feet shoulder-width apart, legs bent to nearly a 90-degree angle. Now throw the tennis ball against the wall with your right hand and catch it with your left. (This may take some practice.) Then throw it back at the wall and catch it with your right hand.
Crisscross Jump Rope: Use chalk to mark a plus sign (each line about 12 inches long) on the ground, or just visualize one. Jump rope at the center of the plus sign at your own pace. Then jump to one of the four end points, count four revolutions of the rope, and jump to another end point. Repeat side to side, and then front to back.
Jump Up: Standing next to a wall, hold a piece of tape or chalk in your hand and jump as high as you can, marking a spot. Now, with both arms over your head, crouch and then jump, touching the mark with both hands. Try to land in a balanced position—avoid taking a step backward or forward. Then crouch and repeat.
Just give it 10 minutes...try our shortest workouts ever!
Printed from Oprah.com on Friday, December 6, 2013
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