A Brutal Basketball CrossFit Workout to Improve Skills and Conditioning

Looking sharpen your skills and toughen up this off-season? Check out this challenging basketball CrossFit workout.

File this basketball workout as one of the most time-efficient ways to improve your skills, strength, speed and conditioning—all in two fun-filled routines!

Brought to you by the Shooting Touch and the innovative minds behind CrossFit training, "The Malleolo" is a dynamic combination of bodyweight drills and basketball skill work designed to improve your ability to perform at peak condition while fatigued.

Your arms will no longer feel heavy late in the game, so you will be able to maintain proper shooting form and nail those clutch baskets in the closing minutes. You'll also be able to preserve your mental focus to make better decisions on both ends of the floor, even when your mind is feeling weary. The benefits are abundant.

Here's how it works. You start the first routine by performing as many Bodyweight Squats as you can in 60 seconds. As time expires, you move into position behind the three-point line and attempt as many 3s as you can in 60 seconds.

Perform the series for five rounds, shooting from different spots beyond the arc on each one.

In the second routine of The Malleolo, perform 15  Burpees immediately followed by ten 15-foot jump shots, working on your shot fake and strong-and-weak hand dribbling skills before pulling up for the shots.

View the video above to watch the routines in action.

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