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!

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