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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