The Lady Hoop Legend Workout inspired by Sheryl Swoopes

February 5, 2025

Workout Overview: This 20-minute AMRAP (As Many Rounds As Possible) is inspired by the legendary basketball icon Sheryl Swoopes—widely recognized for her superb ball-handling skills, quick agility, and all-around athletic prowess on the court. The exercises in this workout mimic foundational basketball drills and strength movements to build coordination, endurance, and power. Set a timer for 20 minutes and cycle through the following exercises as many times as you can:

100 Around the Worlds
50 Figure 8’s
15 Lunge to Twists
50 Triceps Dips
10 Lateral Shuffles

1. Around the Worlds (100 reps)

Description:

Stand upright, holding a basketball (or any similar ball) at hip level.
Quickly pass the ball around your body in a circular motion—around your waist, then up around your torso, and if you like, around your head. The aim is to keep the ball moving smoothly in “one big circle” around your body.
Complete 50 reps passing the ball in one direction, then switch directions for the next 50 reps.

Muscles Targeted & Benefits:

Shoulders & Arms: Controlling the ball around your body engages the shoulders, biceps, and forearms to stabilize and move the ball fluidly.
Core (Abs & Obliques): Maintaining upright posture and balance as the ball travels around your center helps activate your core muscles.
Hand-Eye Coordination: Rapidly moving the ball around your body improves coordination and quick reflexes—crucial for a basketball player’s all-around ball-handling.

Connection to Sheryl Swoopes & Basketball:
Sheryl Swoopes was known for her dynamic handling of the ball and quick pivoting abilities on the court. “Around the Worlds” mimic a staple drill that keeps you in tune with the ball, enhancing your control—just like a seasoned point guard moving confidently with the ball.

2. Figure 8’s (50 reps)

Description:

Begin in a slight squat or athletic stance, holding the ball in front of you.
Pass the ball between your legs in a figure 8 pattern—starting from the front, going around one leg, then shifting it through to the back around the other leg.
Focus on a smooth, continuous motion. Each pass through the legs counts as one rep.

Muscles Targeted & Benefits:

Forearms, Shoulders & Grip Strength: Similar to Around the Worlds, but with more emphasis on quick hand transfers and grip.
Core & Legs (Stability): Maintaining balance in a partial squat engages your quads and glutes, while your core stabilizes your torso.
Agility & Coordination: This classic basketball drill sharpens your ability to move and transfer the ball seamlessly around your legs—key for dribbling in traffic on the court.

Connection to Sheryl Swoopes & Basketball:
As one of the most skilled players in WNBA history, Sheryl Swoopes constantly showcased swift ball-handling skills in games. Figure 8’s echo her creative dribbles and help develop the dexterity needed to evade defenders.

3. Lunge to Twists (15 reps)

Description:

Stand with feet hip-width apart, holding the ball at chest level.
Step forward with your right foot into a lunge, dropping your back knee towards the ground (but not touching it).
Once in the lunge position, twist your torso to the right, bringing the ball across your body.
Return to the center, push through your front foot back to standing, and repeat on the left side. One rep includes a lunge and twist on each side (or do 15 reps per leg, depending on your preference).

Muscles Targeted & Benefits:

Legs (Quads & Glutes): Stepping into a proper lunge builds lower-body strength, essential for explosive movements like jumping and sprinting in basketball.
Core (Abs & Obliques): Twisting with the ball activates the obliques and deeper core muscles.
Upper Body (Shoulders & Arms): Holding the ball and controlling the twist engages the shoulders and arms.

Connection to Sheryl Swoopes & Basketball:
Basketball players need strong legs for powerful drives to the basket and agile defense. Core strength helps with balance and body control—valuable for absorbing contact and finishing near the rim, much like Sheryl Swoopes did when she drove down the lane or took sharp cuts on offense.

4. Triceps Dips (50 reps)

Description:

Position your hands shoulder-width apart on a sturdy chair, bench, or even a step.
Extend your legs out in front of you, supporting your weight on your hands (and, to a lesser extent, your heels).
Bend your elbows to lower your hips toward the floor, keeping your back close to the bench or chair.
Press back up to the starting position. Continue for the prescribed number of reps.

Muscles Targeted & Benefits:

Triceps: The primary movers in dips, crucial for passing and shooting stamina.
Chest & Shoulders: Provide stabilization and secondary assistance in lowering and pushing up.
Core & Back: Engage to keep your body aligned and protect your shoulders.

Connection to Sheryl Swoopes & Basketball:
Strong arms are essential for accurate passes and consistent shooting form—skills Sheryl Swoopes displayed through her incredible scoring ability and full-court assists. Triceps dips help develop the pushing strength needed to shoot and pass with power over long periods.

5. Lateral Shuffles (10 reps)

Description:

Start in an athletic stance: feet slightly wider than hip-width apart, knees bent, and chest up.
Shuffle a set distance to one side (e.g., 5–10 yards or the width of a small space), staying low and avoiding crossing your feet.
Touch the floor or a cone at the end, then shuffle back.
Each down-and-back counts as one rep (or do 10 total “lengths” depending on available space).

Muscles Targeted & Benefits:

Glutes & Quads: Maintain a low stance to keep constant tension on these muscles.
Hip Adductors & Abductors: Moving side-to-side fires up the inner and outer thigh muscles, improving lateral stability.
Calves & Core: Stabilize and balance your body through quick directional changes.

Connection to Sheryl Swoopes & Basketball:
Basketball defense thrives on strong, quick lateral movement—what’s often called “defensive slides.” Sheryl Swoopes was revered for her defensive tenacity, anticipating plays and moving laterally to cut off opponents. Practicing lateral shuffles builds the agility and leg strength that underpins a solid defensive presence.

Putting It All Together

Timing: Perform these exercises in sequence and keep track of how many rounds you can complete in 20 minutes. Move quickly from one exercise to the next, but maintain proper form to maximize safety and effectiveness.
Intensity: To scale, adjust the numbers slightly up or down, or move faster/slower depending on your fitness level.
Basketball Tie-In: Each drill either hones a fundamental basketball skill (ball-handling, coordination, lateral footwork) or develops strength and endurance needed for high-level play. Sheryl Swoopes was known for combining graceful precision with explosive athleticism—this workout challenges you to do the same.

Embrace the spirit of a true basketball legend as you push your limits. Work on your hustle, form, and focus—qualities that turned Sheryl Swoopes into one of the greatest athletes in the game.