Workouts for October 28-November 2nd

This week for our skill work, we will keep our focus on our offensive game. Even if you can’t get the whole WOD in, try to work on your game a little every day! Basketball is a game built on being able to put the ball in the basket. If you can’t score, you can’t win. Again, there is a section for working on a go to move. To be an ok offensive player you need to have one good go to move. To be a good offensive player, you need a counter to that move. To be a great offensive player you need a counter for the counter. Three moves is all you need to be very hard to guard. For the strength work, we will build off of last week and up the intensity.

It is not too late to post any results from last week. If none are posted, I will assume no one was able to complete any of the WODs. And if you need any pointers or suggestions for moves to work on, feel free to ask!

This week post your free throw makes out of 50 each time you do the skill work. Next week we will re check your vertical leap.

Skill Work: Do this workout at least 2x this week. 

Form shooting: Start under the basket, and shooting with only your dominate hand, hit three shots. After making three shots, take a step back and make three more. Continue this until it takes you more than five shots to hit  three.

Shoot 50 Free Throws

Mikan Drill and Reverse Mikan Drill: Make 15 layups with each hand with the normal Mikan Drill. Next, instead of facing the toward the basket, stand under the basket and face out toward half court. Go through the Mikan Drill just like you would but now you are shooting reverse lay ups. Make 15 on each side.

Make 10 Pull ups taking two dribbles to your right and then crossing over back to your left

Shoot Five Free Throws

Make 10 Pull ups taking two dribbles to your left and then crossing over back to your right

Beat the Pro: Play to either being up by 5 or down by 5 from any spot on the three point line. If you miss the your opponent gets a point, if you hit your shot, you get a point. To win you have to get ahead by 5 points. If you fall behind by five points you lose. This is a very good game, because it makes every shot count and puts a little game pressure on your shots.

Work on a go to offensive move: Just like last week, get at least 25 good reps in with the move. If you have any questions or need ideas for a move to get you into a certain position on the court, ask me and I can show you some good ones.

Shoot 10 Free Throws: Finish on a make!

Strength WOD: Do this three days this week. Go through part A twice and then finish with part B once.

Part A

Warm up by doing the dynamic warm up we do at practice, jogging for five minutes, or by jumping rope for five minutes.

15 Leap ups from a Chair: From a sitting position in a chair, in one explosive movement, stand up and jump as high as you can. Land softly and return to sitting in the chair. Repeat.

15 Box Jumps: Find something about medium height off of the ground to jump up onto. It could be a bench, wall, box, sturdy chair ect… Bend down into a quarter squat position and jump as high as you can up onto the object. Step off of the box, do not jump off the box. Doing this will allow you to work on your explosiveness while saving some impact on your knees.

20 Jumping Scissor Lunges: Placing your right foot about two feet in front of your left, bend your knees and jump as high as you can, Land  with your opposite foot forward. Land softly but then explode back into the air. So every time you jump, you will switch your forward foot while you are in the air.

25 Calf Raises: Standing on a book or stair with one leg, keep your knee pretty straight and lower your heel below the step. Next, raise up onto your toe like you are standing on your tip toe. Do 25 reps on both legs. Make sure the lowering of your heel is slow, but the raising of the heel is done quickly.

Part B

300 Burn Outs:  Stand on your tip toes with your knees almost locked. Jump about 3-5 inches off of the ground and land on your tip toes without letting your heels drop toward the ground. As soon as your forefoot touches the ground, quickly hop back up into the air. These should be short and very fast. Try to spend as little time on the ground as possible. Do 1 set of 300 jumps.

21’s: 21 Push Ups and then 21 Sit Ups then go down by three until you reach zero. So next do 18 Push Ups and 18 Sit Ups, then 15 of each, then 12 and so on.

Lastly make sure you do a good job of static stretching at the end of your workouts. Do not static stretch before your workouts but instead warm up a little bit. Static stretching cold muscle reduces power output by the muscle and doesn’t really help prevent injury.

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Workouts for October 21-26

This week the WOD’s will be in a little different format and you guys can let me know what you think. Due to the changing weather, I know it will get harder to get outside to play, and I know it isn’t always easy to get to a gym. So for this post I will have a  strength WOD that will be something that you can do anywhere and I will post a skill workout for you to do anytime you can. This week, post how many free throws you hit in a row each time you do the skill section. And if you have a place to do it, record your vertical leap on Monday of this week. You can do this by standing next to a wall or if you have a basketball goal that lowers, taking it down to where the bottom of the back board just touches the tips of your fingers at the highest point you can reach. Any way you can find the height of your standing reach and then the height of your reach with jumping works. Measuring the difference will give you your jumping height. For vertical jump, you are allowed one step to gain momentum for your leap. If you cannot find a way to measure your vertical leap, find a place to record the highest point you can jump to touch. Ideally this would be something you can go back to in the up coming weeks to see if your highest point improves.

Skill Work:

Form shooting: Start under the basket, and shooting with only your dominate hand, hit three shots. After making three shots, take a step back and make three more. Continue this until it takes you more than five shots to hit  three. This is the end of your range. This drill will pay off in a big way with your shooting if you are dedicated to making yourself better every time you do it.

Make 20 Free Throws

Mikan Drill and Reverse Mikan Drill: Make 20 layups with each hand with the normal Mikan Drill. Next, instead of facing the toward the basket, stand under the basket and face out toward half court. Go through the Mikan Drill just like you would but now you are shooting reverse lay ups. Make 20 on each side.

Make 10 Pull ups going to your right

Shoot ten Free Throws

Make 10 Pull ups going to your left

Next play this game either from 15 feet  or from the three point line or from both depending on the amount of time you have and what you want to work on. Starting from the baseline corner spot, shoot until you make three shots. After you make three shots, move to the wing. Now from the wing you need to make three shots in order to move to the top. But this is where the game can get hard and you will need to stay confident and keep working. If you miss more than two shots in a row, you have to go back to the previous spot. This game can be challenging, but the goal to to make it through all five spots and then to make it all the way back.

Work on a go to offensive move: If you are a post player and want to develop a good hook shot or up and under, practice going to your right and left. As a guard you might want to work on a floater, finishing layups in various ways, a good jab series, or a dribble move to score. Get at least 25 good reps in with the move. If you have any questions or need ideas for a move to get you into a certain position on the court, ask me and I can show you some good ones.

See how many free throws you can make in a row: You can try this as many times as you want, but only post your best.

Strength WOD: Do this three days this week. It is best to give yourself a day in between for your body to recover.

20 Push Ups

20 Leap ups from a Chair: From a sitting position in a chair, in one explosive movement, stand up and jump as high as you can. Land softly and return to sitting in the chair. Repeat.

20 Sit ups

20 Split jumps: Placing your right foot about two feet in front of your left, bend your knees and jump as high as you can, Land in with your feet in the same position as when you jumped. Land softly but then explode back into the air. After 20 reps place the left foot in front of the right and repeat.

20 Push Ups

20 Calf Raises: Standing on a book or stair with one leg, keep your knee pretty straight and lower your heel below the step. Next, raise up onto your toe like you are standing on your tip toe. Do 20 reps on both legs. Make sure the lowering of your heel is slow, but the raising of the heel is done quickly.

20 Sit Ups

200 Burn Outs:  Stand on your tip toes with your knees almost locked. Jump about 3-5 inches off of the ground and land on your tip toes without letting your heels drop toward the ground. As soon as your forefoot touches the ground, quickly hop back up into the air. These should be short and very fast. Try to spend as little time on the ground as possible. Do 1 set of 200 jumps.

15 Push Ups and then 15 Sit Ups then go down by three until you reach zero. So next do 12 Push Ups and 12 Sit Ups, then 9 of each, then 6 and so on.

Lastly make sure you do a good job of static stretching at the end of your workouts. Do not static stretch before your workouts but instead warm up a little bit. Static stretching cold muscle reduces power output by the muscle and doesn’t really help prevent injury.

Workouts for October 14th-19th

This week we will continue to focus on building your offensive game and base conditioning. It is really encouraging to me as a coach to see a few guys really working hard and using this resource to improve their game. To those guys, keep up the great work! I hope more of your teammates follow your lead. Post in the comments link under this weeks workouts your makes on free throws and the number of shots it takes you to hit the 25 pull up jumpers described below! Start each workout with the original ball handling drills from week one to get warmed up and comfortable with the ball.

Monday-Wednesday-Friday: WOD

Right Hand Pound: With knees slightly bent and eyes up, pound the ball into the ground, keeping control with the fingers and pads of the hand.

Left Hand Pound: Switch to your left, using the same form. With all drills you can vary the height and speed of your dribble, but try to emphasize staying low and quick.

In and Out Right Hand only and Left Hand only (Windshield Wiper):  Dribble the ball like you are going to cross over. But instead of going back and forth with both hands, one hand does all of the work. This drill is the base of a lot of in and out/ hesitation moves that you will need in your arsenal in order to be a good at creating off the dribble.

Quick Cross: Cross over hard and low, keeping your eyes up and your cross over below your knees. Keeping the ball low will make your cross over quicker and harder to steal. You can go back and forth with no extra dribbles, or take one dribble on each side to get yourself settled.

Figure Eight (Both Directions): Dribble the ball low and with your finger tips going around one leg and then the other. Try to take at least eight dribbles to go through the entire figure eight. After a minute or so, try to switch directions. Concentrate on keeping your eyes up and bending at  your knees and not at your waist.

Form shooting: Start under the basket, and shooting with only your dominate hand, hit three shots. After making three shots, take a step back and make three more. Continue this until it takes you more than five shots to hit  three. This is the end of your range. This drill will pay off in a big way with your shooting if you are dedicated to making yourself better every time you do it.

Shoot 10 Free Throws

Mikan Drill:  Go back and forth until your make 25 on each side. ( Once again, there are plenty of youtube videos that do a great job of demonstrating this drill)

Shoot 10 Free Throws

10-15 foot pull ups: Start at three point line in the corner like you were going to attempt the drill where you shoot 10 threes from five spots. If you don’t have a three point line on your court, that’s fine, just try to start somewhere around 20 feet from the basket. Starting from a triple threat position, take one or two hard dribbles toward the basket, and then pull up and shoot a jumper. Your last dribble before you shoot should be very forceful. By driving the ball into the ground hard, it will bounce back up quicker and allow you to shoot quicker and use the ball’s momentum to help you get lift on your shot. You might mess up at first, but with practice you will get better and your game shots will improve. Make 5, starting from each of the five three point spots. You will make 25 in total.

Shoot 25 Free Throws and keep track of how many you make.

Shoot 5 Threes From each Spot and keep track of how many you make.

Make 10 lay ups driving from the left side. Go hard on this and make it a workout! Work on different finishes with either hand. Try to imagine shooting over or around a defender.

Shoot 5 Free Throws

Make 10 lay ups driving from the right side.

Shoot 5 Free Throws

Make 10 lay ups driving down the middle.

Shoot 10 Free Throws

100 Push ups: This can be done anytime during the day, but they all must be completed in one session. I would suggest breaking these into 5 sets of 20 or 10 sets of 10, with 30-60 seconds rest in between. If you concentrate on keeping you back straight and you stomach tight, push ups are a great all in one workout!

Tuesday WOD: Nothing!

Thursday and Saturday WOD

Do the same skill work as Moday, Wednesday, and Friday. For those of you who only have access to an out door court, there are only a few weeks left before the weather will make it hard to get out and play.

Instead of push ups we will do some quickness and defensive work at the end to give your upper body time to rebuild and recover. Your body needs 24 to 48 hrs to rebuild and repair the damage from intense exercise. The good part is, your body builds itself back stronger than before! But it needs time to recover.

Defensive Box: Set up some markers or just use your imagination to create a box with each side being about 15 feet long. Starting from one corner explode forward to the cone in front. When you reach this corner, slide laterally to the corner beside to the left or right depending on which corner you started from. After sliding laterally to the next corner, back peddle to the corner behind you and then slide laterally to the corner where you started. Go for 10 trips one way, take a minute to catch your breath, and then go ten trips the other direction. Try to stay on balance and under control while pushing yourself to go quicker in each direction.

10 Square hops- Starting by standing on your left leg, hop to the left about 2-3 feet and land on the left leg. Now jump forward, then to the right, and then backwards, ending up back where you started making a Square with the landing points of your four jumps. After making ten squares with the left, repeat by making ten squares with the right.

100 Burn outs: Stand on your tip toes with your knees almost locked. Jump about 3-5 inches off of the ground and land on your tip toes without letting your heels drop toward the ground. As soon as your forefoot touches the ground, quickly hop back up into the air. These should be short and very fast. Try to spend as little time on the ground as possible. Do 1 set of 100 jumps.

Workouts for October 7th-12th

Welcome to week number two. This week we will be building off of the drills and workouts we did last week. Every week we are working to improve little by little as players and as a team. Below are the workouts for Monday through Saturday. Last week only Daniel posted his free throw stats. Let’s do better this week with posting our work out results. This is a way for you to stay accountable, compete, and track your improvement.

Results to post this week will be everyday, how many free throws you make out of 50 and how many threes you hit out of 100. And on Thursday and Saturday how long it took you to do the WOD. If you do not complete the WOD, post incomplete.

 WOD (Workout of the Day for Monday, Wednesday, and Friday)

Skill Development:

Form shooting: Start under the basket, and shooting with only your dominate hand, hit five shots. After making five shots, take a step back and make five more. Continue this until it takes you more than 10 shots to hit 5. This is the end of your range. Every time you go out to shoot, you should start with this drill and work on extending your range.

Shoot 50 Free throws: Record how many you make and post the results to the comment section below.

Make 20 shots taking one dribble and pulling up for the jump shot: Practice going to your right and left. Start and the Three point line and make a game move. This is a tough move to guard and the execute

Make 10 Free Throws

Shoot 100 Threes: Shoot ten from five spots. The spots are both corners, both wings, and the top of the key.

Make 10 Free Throws

If you have time, feel free to add any of the drills from last week or some other skills that you want to improve on in your individual game. If there is anything that you want help with, ask me!

WOD for Tuesday, Thursday, and Saturday

On Tuesday, do form shooting, 50 Free throws, and 100 Threes.

WOD for Thursday and Saturday:

Warm up-Jog one mile or for about ten minutes, Whichever comes first.

Set a timer and keep track of how long it takes you to complete this circuit 3 times! Post your results. 

20 Squat Jumps: With you feet shoulder width apart, bend at your hips and knees to about a 45 degree angle. Explode up and off the ground 10-15 inches. Land softly, bending down and exploding up in on fluid motion. If you can find a softer surface like carpet or grass to do this on, it will help absorb some of the pounding that your joints would take.

20 Push ups

10 Split Jumps: Placing your right foot about two feet in front of your left, bend your knees and jump as high as you can, Land in with your feet in the same position as when you jumped. Land softly but then explode back into the air. After 10 reps place the left foot in front of the right and repeat.

30 Crunches: Don’t strain your neck. Feel the muscles in your core doing all of the work. Try to not let you upper back ever be flat on the ground, but instead crunch back up as soon as you feel your shoulder blades start to touch the ground.

Later this week I will post some thoughts on proper stretching and nutrition to help you guys get the most out of all of the hard work you are putting in. If you subscribe to the blog (the button is on the right side of the page) you will get an email alert every time I post something new. But if you are logging in to post every day you will see new posts pretty soon after they go up.

If you guys keep up the great work we are going to have a lot of fun this year doing great things!