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.


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