--- title: "Vernon's Basketball Workout for National School Sports Week at Home" url: "https://aldercommunityhighschool.org.uk/blog/2020-06-22-11-15-55-vernon-s-basketball-workout-for-national-school-sports-week-at-home" school: "Alder Community High School" --- # Vernon's Basketball Workout for National School Sports Week at Home ![](https://files.schudio.com/alder-community-high-school/images/blog/Basketball.jpg) 22 June 2020 [TeamAlder](https://aldercommunityhighschool.org.uk/blog/category/teamalder) It’s week 4 of the basketball training workout and this week it is also National School Sport Week. Make sure that you take part in some of Alder’s activities, the ‘Bring Sally Up’ challenge is definitely something to have a go at, although it is definitely a challenge. I have included a range of exercises in my workout this week to build muscles throughout your body. Have fun! #### Beginner 5 x crunch toe touch 10 x bicycle crunches 5 x inch worms 10 x mountain climbers 5 x pike push ups 20 second side plank (10 second each side) Repeat this sequence of exercises 3 times with a 2 minute break in between. #### Intermediate 10 x crunch toe touch 15 x bicycle crunches 10 x inch worms 20 x mountain climbers 10 x pike push ups 40 second side plank (20 second each side) Repeat this sequence of exercises 3 times with a 2 minute break in between. #### Advanced 15 x crunch toe touch 20 x bicycle crunches 15 x inch worms 30 x mountain climbers 15 x pike push ups 1 minute side plank (30 seconds each side) Repeat this sequence of exercises 3 times with a 1 minute break in between #### Activities explained Crunch toe touch – Bicycle crunch – Inch worms – Mountain climbers – Pike push up – Side plank – #### Safety Note If at any time during these exercises you feel dizzy or are in pain, then stop and rest for 5 minutes. Check you are doing the exercises correctly as explained above then continue. If pain persists, consult your doctor. [![](https://files.schudio.com/alder-community-high-school/imagecache/100x100c/blog/Basketball_2.jpg)](https://aldercommunityhighschool.org.uk/blog/2020-06-19-09-19-06-vernon-s-basketball-training-workout-pectorals) Previous ### [Vernon's Basketball Training Workout: Pectorals](https://aldercommunityhighschool.org.uk/blog/2020-06-19-09-19-06-vernon-s-basketball-training-workout-pectorals) [![](https://files.schudio.com/alder-community-high-school/imagecache/100x100c/blog/basketball_arms.jpg)](https://aldercommunityhighschool.org.uk/blog/2020-07-07-16-01-01-vernon-s-basketball-training-workout-arms) Next ### [Vernon's Basketball Training Workout: Arms](https://aldercommunityhighschool.org.uk/blog/2020-07-07-16-01-01-vernon-s-basketball-training-workout-arms) - [![Rainbow Flag Award](https://files.schudio.com/alder-community-high-school/images/partners/Untitled_design_(1).png)](https://www.rainbowflagaward.co.uk/) - ![AcSEED](https://files.schudio.com/alder-community-high-school/images/partners/Untitled_design_(2).png) - ![CPOMS Student Safe](https://files.schudio.com/alder-community-high-school/images/partners/Cpoms_student_safe.png) - ![CPOMS Staff Safe](https://files.schudio.com/alder-community-high-school/images/partners/Cpoms_staff_safe.png) - [![ParentPay](https://files.schudio.com/alder-community-high-school/images/partners/Untitled_design_(4).png)](https://www.parentpay.com/) ##### Location Mottram Old Road Gee Cross Hyde Greater Manchester SK14 5NJ ##### Contact Us 0161 368 5132 ##### Stay Connected - [Facebook](https://www.facebook.com/AlderCommunityHigh/) - [Youtube](https://www.youtube.com/channel/UCPHzqAhyNS44u4g5Tk20eWA) - [LinkedIn](https://www.linkedin.com/company/alder-community-high-school) © Copyright 2018–2026 Alder Community High School School & Trust Websites by [ ![Schudio logo](https://aldercommunityhighschool.org.uk/img/logo/dark.png) ](https://www.schudio.com/)