Workouts for Nov 25-30

As the season wears on, this is a good week to take a little break and enjoy some good food! Have fun playing ball this week, but continue to work to get better in key areas of your game.

Tip of the Week: I know it is cold now, but this gives you another way to get better at ball handling. Wear winter gloves while doing your dribbling drills this week. After wearing gloves for a good 5 minutes of dribbling work, you will feel like you have much better control of the ball.

This weeks workouts will be lighter. I want to make sure you stay fresh mentally and physically. After all of the running last week, I want you to do two days of the plyometric work below. These types of workouts are what helped me be able to dunk. For skill work, try to get up shots when you can due to the weather and the holiday. Find time everyday to work on your ball handling. Work on chaining together moves. You don’t need much space! Combine crossovers, in-and-out, between the legs, behind the back, and spin moves. Concentrate on staying low and in an athletic stance. If you look up highlights of Chris Paul, Curry, Parker, and old school guys like Iverson, you will see a lot of combination dribble moves  There is nothing to post this week, but we will get back to full force next week after the holiday!

Strength Work:

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

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 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.

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.

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 prevent injury.

Workouts for November 18-23

After a very busy week of games, we have a slow next couple of weeks. This is the time to really work on your individual game! As a team, we need to be able to thrive when opposing teams try to pressure us. The two main ways that can be accomplished individually is by becoming comfortable handling the ball and getting stronger physically.

Workout for Monday-Thursday:

Strength Work

Interval run: Find a place where you have about 40 yards ( roughly 40 big steps) where you can run down and back. This might be in your yard, a track, or even on the road by your house. Take a nice easy jog down and back and then sprint for one length. Without stopping, jog down down and back again, and sprint all out for one time down. So you are going to jog to length and the sprint one. Do a total of 10 sprints with the jogging in between.

100 Push ups

Skill Work:

Start with the same dibbling series as last week.

Form Shooting: Stand with your nose right under the front of the rim. Hit 10 swishes. Standing right under the rim will force you to have a high release and will develop good touch with your follow through.

Hit 10 Free Throws

Pump Fake Two Dribble Pull Up: Make 10 going to your right and 10 going to your left.

Hit 10 Free Throws

Crossover Finish: Starting near the three point line, drive hard to the right until you are about 15 feet from the rim. This is just about the same distance as the free throw line  is from the rim. Crossover hard and low to your left hand, get to the rim and finish with your left hand. Go 10 times and then start with your left hand and crossover to your right.

Hit 10 Free Throws

Crossover, Spin, Finish: Starting just like you did above, after you crossover, take one dribble and then make a spin move back to your right and finish at the rim with your right hand. Go 10 times and then start with you left hand and end up spinning back to your left and finish with your left hand.

Shoot 50 Threes: Post how many you make out the fifty you attempt.

Hit 10 Free Throws

Workout for Friday and Saturday:

There is no JV game Friday so JV guys do the same workout that you have done the previous four days but skip the interval.

Varsity only guys, skip Friday, but then do the workout on Saturday.

If you play both JV and Varsoty, Skip the strength and shooting portion of the workout, but do the dribbling drills and get some free throws in.

Workouts for November 11-16th

Welcome to a busy week two of games! We have games this week on Monday, Friday, and Saturday as well as practice Tuesday. This week is huge for us as we keep improving as a team and as individuals. For your individual work this week, we will focus on ball handling and some shooting. If you are able to handle the ball with confidence, you will be able to create shots for yourself and your teammates as well as cut down on our turnovers as a a team.

Monday:

Skill work:

Below is a ball handling workout I would like you to do every day this week. It should take you between 6-10 minutes to complete. It is a very good series for you because it is stationary so you can do it anywhere, and it combine dribbles into game like moves for you to become comfortable with.

Shoot 50 Free Throws: Post how many you hit out of 50

Tuesday:

Skill work:

Ball Handling Workout

Wednesday:

Strength Work:

30 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. 2 Sets

25 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. 2 Sets

35 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 35 reps on both legs. Make sure the lowering of your heel is slow, but the raising of the heel is done quickly. 2 Sets

250 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. 2 Sets

Skill Work:

Ball Handling Workout

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 20 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 20 Pull ups taking two dribbles to your right and crossing back over to your left

Make 20 Pull ups taking two dribble to your left and crossing back over to your right

Golden State Three Point Shooting: Shooting from the three point line (you can also play this game from fifteen feet or closer if you want to) your goal is to see how many three pointers you can hit without missing two in a row. 

Finish by seeing how many free throws you can hit in a row. Post your best number of Free Throws made in a row!

Thursday:

Strength Work:

Interval run: Find a place where you have about 40 yards ( roughly 40 big steps) where you can run down and back. This might be in your yard, a track, or even on the road by your house. Take a nice easy jog down and back and then sprint for one length. Without stopping, jog down down and back again, and sprint all out for one time down. So you are going to jog to length and the sprint one. Do a total of 10 sprints with the jogging in between.

21’s: Do this push up and sit up workout sometime during the evening before going to bed.

Skill work:

Ball Handling workout

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

Dribble spin: Practice making good strong moves attacking the basket. Starting from out near the three point line, take two hard dribbles to the left and then spin to your right going towards the basket. Finish at the rim with your right hand. Make 10. Repeat the same move but go to your right first, spin left and finish with your left hand. Make 10

Golden State Three Point Shooting: Shooting from the three point line (you can also play this game from fifteen feet or closer if you want to) your goal is to see how many three pointers you can hit without missing two in a row.  Post your best score!

Friday:

Ball Handling Workout

Shoot 50 Free Throws ,Post how many you make.

Saturday:

Ball Handling Workout

Shoot 50 Free Throws, Post how many you make.

Workouts for November 4th-9th

Games start this week! I’m so excited for the beginning of the season. Games are a great way to showcase the hard work you’ve put in. They can also be sobering when you realize you might not be as good as you think you are. This week is only the start of the season, and it’s not about how you start but how you finish. We are working to be the best we can be at the end of the year. I’ve tailored the workouts around our game schedule this week, with each day separated specifically. This week post your results from the workout from each day. Everyday will be different.

Also, there are no JV games scheduled for this week, so if you are not playing the majority of the game minutes, you need to work harder than ever on your own. Add some extra strength and running work to the WOD otherwise your conditioning will only get worse.

Monday

Strength Work:

Warm up by jogging a mile or by working on your go to move for ten minutes. Try to work up a sweat.

30 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 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.

Wall Sits: With your back against the wall, feet shoulder width apart, and making sure your knees don’t go beyond your toes (this puts too much pressure on your patellar tendon), sit down with your thighs parallel to the ground. Goal of three sets of holding for one minute. Feel the burn!

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.

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.

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.

Golden State Three Point Shooting: Shooting from the three point line (you can also play this game from fifteen feet or closer if you want to) your goal is to see how many three pointers you can hit without missing two in a row. Post your best number of the day.

Tuesday:

Game day! First thing in the morning do a set a 21’s. If you have not been consistent with your strength work, just do 3 sets of 30 crunches.

Sometime later in the day….

Shoot 50 Free Throws: Post how many you make

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.

Work for about 15 minutes on shooting and dribbling. Try to imagine the game and what kinds of things will happen. Think about the intensity you will play with and cultivate confidence on offense.

Wednesday:

Strength Work:

21’s and a Mile jog. This type of running will help your legs recover from last nights game, If you did not play much last night do some sprint work as well. A good way to do this is through an interval run. Jog for 2 mins and the sprint for 1 min. Do this for a total of ten minutes and, if done correctly, you should be dead tired.

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.

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 20 Pull ups taking one dribble to your right

Make 20 Pull ups taking one dribble to your left

Golden State Three Point Shooting: Shooting from the three point line (you can also play this game from fifteen feet or closer if you want to) your goal is to see how many three pointers you can hit without missing two in a row. 

Finish by seeing how many free throws you can hit in a row. Post your best number of Free Throws made in a row!

Thursday:

Today we will hit your legs hard giving you time to recover before Saturday’s game against the Eagles.

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

25 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. 2 Sets

20 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. 2 Sets

25 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. 2 Sets

30 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. 2 Sets

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. 2 Sets

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.

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.

Shoot 100 Threes: Shoot 10 threes from each of the five spots and then go back the other way. Post how many you make out of 100.

Friday:

Strength work:

Push up Pyramid: Do one push up and then take a 5 second break. Next do 2 push ups with a 5 second break. Keep working your way up until you do ten push ups and then work your way back down to 1. You might have to take a little bit longer break as you get closer to doing ten push ups. That is fine, but you want this workout to be difficult.

Planks: Do a 30 second forward plank, and then one on each side. Go through this twice.

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.

Shoot 100 Free Throws Post how many your make out of 100

Golden State Three point shooting: Do this drill until you record a better number than when you last performed this drill.

Saturday:

Game Day! Before going to bed tonight do a set of 21’s!! Finish off the week strong!