Bodyweight Squat Complex
“Your legs bear at least 60 percent of your total body weight and will be used extensively throughout the game. This exercise will challenge you in three different ways to stimulate your lower body endurance,” Sanders says. One round consists of the isometric squat, the bodyweight squat, and the jump squat. Perform three to four rounds with 1-minute rest intervals.
Stand with your legs shoulder-width apart, then bend your knees and hips to lower your body into a squat. Remember to keep your back straight at all times. Hold the position for 20 seconds.
Take the same stance as the Iso squat, but this time, raise your body up after your thighs become parallel to the ground. Without breaking form or straining your knees, do as many squats as you can in 20 seconds.