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!


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