I should first note that some of my players do elect to remain closer to the wall and execute the movement at a higher frequency.
I’m not that critical of the frequency as long as the effort remains aerobic.
My instruction is merely to ensure that the movement is executed rhythmically.
Generally, however, the movement rate is closer to what you see the athlete performing in the video.
Other than certain power speed, explosive med ball, and jumps that I’ve included at the beginning of a tempo session (during GPP), the bulk of all forms of training on a tempo day, post GPP, is extensive (with the exception of power speed warm up drills which by all accounts are very low in intensity the way we perform them- smoothly and rhythmically).
The method of execution that you see in the video is extensive and the muscular effect is compatible with all else that we perform on those days in the form of calisthenics, the tempo activities, and auxiliary resistance exercises.
I have no objections against a higher rate of movement on the rebounds; however, I’ve found that the manner in which we perform them is highly effective relative to the reasons I explained earlier in this thread.
Additionally, we are able to accomplish more extended/continuous work without entering a lactic environment. This is beneficial relative to the placement of the exercise in the session. We jog two laps around the field then proceed to the court for the rebounds. They initiate the warm up.
Their extensive nature is fantastic for generating blood flow in the active musculature and raising overall body temperature in a purely aerobic manner. For this reason, they are great to perform in the warm up prior to speed work and explosive throws as well.
I perform these routinely myself and think very highly of this method of execution for all the explained purposes.
The series of moves you see performed totals 250 reps per set. We perform 1-4 sets depending on where we are in the training year.
This is also a great aerobic workout in and of itself in the spirit of ‘no excuses’ tempo activities if done over the course of 20-30 minutes with brief recovery periods interspersed throughout.