Five Keys to a Great Workout

With hard work comes results, but you also have to work smart. Below are five ways to maximize the benefits of your workouts.

Pre-Workout Nutrition:

Just like a car cannot run without fuel, your body cannot work at peak level without proper nutrition. While you don’t want to have a full stomach while you train, eating a good meal two to three hours before you workout will prime your body to work at its best. For short bursts of intense activity your body relies on stores of glucose for energy. As you work over a longer period of time, your body will begin to break down fats as well. So for your pre-workout meal, you should eat whole grains, fruits, and veggies. Foods that are easy to digest, provide high nutrition, and are energy dense are great fuel! Although food is one part of the equation, hydration is the other side of the coin. Making sure you drink enough water, 8-10 glasses a day give or take, will provide your body with the transportation and chemical equilibrium required to keep your body working at its best.

Warm up:

To get yourself ready to give your all and get all you can from your workout, you must warm up. This should consist of breaking a light sweat while putting your body through different plains of motion. While jogging for five minutes or so will get your heart rate up, it does not require a large range of motion. Using a row machine, or even better, doing a dynamic warm up is a superior choice. The goal is to get your entire body working. By activating muscles you will use in your workout, the blood supply and thus the energy pathways to these muscles are ignited. This will reduce your risk of injury and will make sure you will be able to recruit all of the power you can during whatever exercise you are doing.

Workout:

When you get to your workout, remember that quality is always better than quantity. Try to tailor your workouts to be efficient and therefore more effective. The goal of exercise should be to improve your quality of life! Less time in the gym and more energy for other activities is a direct benefit of having a streamlined workout. Also, don’t just do exercises you like, do exercises that you need. Strength training is important for marathoners and cardio is important for athletes looking to improve power and strength. If you over look working your entire body, you are setting yourself up for injury and frustrating training plateaus.

Cool Down:

After a tough workout, it is very tempting to just get the heck out of the gym or crash on the couch. But there is one more thing that needs to be done, a proper cool down. This should consist of static stretching and/or foam rolling. Doing this will allow your body to get rid of the lactic acid build up in your muscles. Lactic acid is a by product of the energy your muscle use to function. It is also the source of the soreness and stiff feeling that you get after a hard workout. By helping your body get rid of this lactic acid through stretching and rolling out, you will speed your recovery, reduce soreness, and also reduce the risk of injury.

Post-Workout Nutrition:

While a proper cool down will help get you ready for your next workout by reducing soreness, proper nutrition will help your body rebuild and re-energize. When you workout, your muscle fibers will be broken down and damaged. The body is amazing in that when it rebuilds and repairs, it does so to make sure you will be stronger and therefore sustain less break down of the muscle tissue the next time you workout. When muscle is broken down, it will not function at full strength. If left unattended,  and with further working out these small micro tears in muscle tissue can turn into injury. The building blocks your body needs are amino acids which can be found in proteins. After finishing a tough training session, it is recommended that you intake 20-30 grams of protein within 30 minutes to an hour. Proteins can be found in leafy greens, nuts, dairy, eggs, and meats. The easiest way to get a quick serving of protein is through shakes or powders. If you use a mix, you want to find one low in sugar and carbohydrates. One final note,  if you are looking to bulk up or lose weight one principle remains the same. Energy cannot be created or destroyed, it can only change forms. If you use more calories than you eat, your body will use the energy it has stored in the form of fat and then muscle. If you consume more calories than you burn, your body will store this energy. Make sure you are giving your body the nutrients it needs to stay healthy and grow stronger every day.

Skill Work and the Importance of Stretching- December 22

Through the first part of this year I’ve put up quite a few different workouts with many ball handling and shooting drills. If you have been doing them, you should have a pretty good idea of the type of work you should be doing to improve.

You should be putting at least one hour every day into working on your game!

I’ve heard a principle from Bob Knight that has always stuck with me and has proven true time and time again. He stressed getting into the gym and putting in quality, hard work. It is better to work hard for one hour than to be in the gym for three hours without focus and intensity.

 

For the next couple of posts, I’m going to write more of an informative article on various aspects of training for sport and fitness.

Stretching and How it can improve your athleticism:

Stretching is the most overlooked part of becoming a better athlete at almost all levels of sport besides the professional level. Often, when time is taken for stretching it is done improperly.

Dynamic before, Static After:

Studies have shown that holding a stretch in a fixed position without first being warmed up reduces the power output by your muscles and can contribute to injury. So before you play or workout you should go through a dynamic stretching routine. (Like the one we do before practice). There have been many studies that have shown by doing a dynamic stretching routine, vertical leap improves. Below is a little article with some intro to dynamic stretching.

http://www.builtlean.com/2011/04/06/dynamic-stretching-routine-best-full-body-warm-up/

In whatever routine you do, incorporate movements that will activate and target the muscles you are getting ready to use.

Static stretching  should be done at the end of every workout you do. By static stretching after your workout, you promote more blood flow to your muscle tissues and therefore help to speed repair and recovery. As you improve the length of your muscles and their ability to bounce back, you are helping prevent future injury while increasing your capacity to produce force and power. It’s a win win! Below is an article with some more information on static stretching.

http://www.stack.com/2012/08/06/basketball-stretches/

As you work to become a better athlete, remember it is the little things that can make a big difference!

 

 

Workouts for December 16-21

This week continue to work on your ball handling, shooting, and conditioning. Set a goal of spending at least one hour everyday working on your game! This might sound like a of time, but it isn’t. If you jump rope, lift weights, or do some other workout for 15-20 mins, go out and shoot for 20, and then work on your ball handling or shooting form at night while you watch TV, you will get at least an hour in. Make sure you are working hard, having fun, and getting better! 

I have re-posted two of the shooting workouts below, but you can go back to the previous week if you want to work on something different. I’ve also posted a link to a video with some pretty good exercises that you might want to incorporate into your strength training routine.

 

 

STEVE NASH MULTIPLE SHOT WORKOUT #1

5 Minutes Warm-Up
1. Lay-Ups 1 Minute
2. Block-to-Block 1 Minute
3. Short Corner 1 Minute
4. 12’ Bank Shots 1 Minute
5. Mikan / 3 Pt. Shots 30 / 30 Seconds Each

Drill                                        Goal    Time
1. Elbow Jump Shots        20       2 Minutes Each
2. Wing Jump Shots 17’   18
3. Runners                             15
4. Back to Basket Shot 10’-12’  16
5. Running Hook Shot     16
6. 1 Dribble Pull-Up          14
7. Spin Dribble into Jump Shot  15
8. 3s                                          15
9. Step Back Jumpers
Alternate Right to Left     12
10. Shot Fake 1 Dribble Jumpers 12

Cool Down
5 Minutes of Free Throws

Workout Goals
150 Attempts / 98 Makes
65% Make Rate

MICHAEL JORDAN SHOOTING OFF THE DRIBBLE
WORKOUT #2

5 Minutes Warm-Up
1. Lay-Up 1 Minute
2. Block-to Block 1 Minute
3. Short Corner 1 Minute
4. 12’ Bank Shots 1 Minute
5. Mikan / 3 Pt. Shots 30 Seconds Each

Drill                                                                                     Goal                    Time
1. Multiple Ballhandling into a Shot                       10                       2 Min.
2. Up and Back                                                                 10
RH into crossover                                                                                      1 Min.
LH into crossover                                                                                       1 Min.
3. Scissors                                                                           10                      2 Min.
4. Behind Back                                                                  10                      2 Min.
5. Back Pedal into 1 Dribble Pull-Up                       10                      2 Min.
6. Combination Moves                                                   10
Behind Back – Behind Back                                                                    1 Min.
Thru Legs – Thru Legs                                                                              1 Min.
7. Combination Moves                                                    10
Thru Legs – Spin Dribble                                                                          1 Min.
Spin Dribble – Spin Dribble                                                                     1 Min.
8. Combination Moves                                                     10
Inside Out – Crossover (Use R & L Hands)                                        1 Min.
Change of Pace                                                                                               1 Min.

9. Combination Moves                                                      10
Pull Back – Thru Legs (Use R & L Hands)                                          1 Min.

Behind Back – Thru Legs (Use R & L Hands)                                   1 Min.

10. Shot Fake at End of Dribble
Use R & L Hands                                                                   10                   2 Min.

Cool Down
5 Minutes of Free Throws

Workout Goals
100 Attempts / 70 Makes (1 Shot Attempt Every 12 Seconds)
70% Make Rate

Workouts for December 9th-14th

As we gear up for another weekend tournament, we can learn a lot from yesterday. As individuals we need to continue to improve our shooting, ball handling, and conditioning. As a team we are getting better on defense and in making plays for each other on offense.

Below I have posted multiple shooting workouts for you to choose from based on where and what you need to work on. 

There are workouts for guards, post players, and ones you can do with a partner! There is also a ball handling workout and some games you can play to add some pressure. Each shooting drill has a time limit for each shot with a goal of shots made for that time. (All workouts take about 25 minutes)  If you cannot keep track of time, a good rule of thumb is to make ten of whatever shot you are working on.

Do one of these shooting workouts everyday and post which workout you completed.

For Strength Work, do 100 push ups everyday. For Jumping/Cardio get a jump rope! This is the single best piece of equipment you can have to help you with quickness, conditioning, coordination, and explosiveness on the basketball court!! And it is cheap.  Start with a 5-10 minutes of rope work a day and then work your way up to 15-20 minutes. Below is a you tube video that shows you some of the exercises you can do with a jump rope. If you master all of these and can go for 15-20 minutes, I guarantee you will be a very good athlete.

STEVE NASH MULTIPLE SHOT WORKOUT #1

5 Minutes Warm-Up
1. Lay-Ups 1 Minute
2. Block-to-Block 1 Minute
3. Short Corner 1 Minute
4. 12’ Bank Shots 1 Minute
5. Mikan / 3 Pt. Shots 30 / 30 Seconds Each

Drill                                        Goal    Time
1. Elbow Jump Shots        20       2 Minutes Each
2. Wing Jump Shots 17’   18
3. Runners                             15
4. Back to Basket Shot 10’-12’  16
5. Running Hook Shot     16
6. 1 Dribble Pull-Up          14
7. Spin Dribble into Jump Shot  15
8. 3s                                          15
9. Step Back Jumpers
Alternate Right to Left     12
10. Shot Fake 1 Dribble Jumpers 12

Cool Down
5 Minutes of Free Throws

Workout Goals
150 Attempts / 98 Makes
65% Make Rate

MICHAEL JORDAN SHOOTING OFF THE DRIBBLE
WORKOUT #2

5 Minutes Warm-Up
1. Lay-Up 1 Minute
2. Block-to Block 1 Minute
3. Short Corner 1 Minute
4. 12’ Bank Shots 1 Minute
5. Mikan / 3 Pt. Shots 30 Seconds Each

Drill                                                                                     Goal                    Time
1. Multiple Ballhandling into a Shot                       10                       2 Min.
2. Up and Back                                                                 10
RH into crossover                                                                                      1 Min.
LH into crossover                                                                                       1 Min.
3. Scissors                                                                           10                      2 Min.
4. Behind Back                                                                  10                      2 Min.
5. Back Pedal into 1 Dribble Pull-Up                       10                      2 Min.
6. Combination Moves                                                   10
Behind Back – Behind Back                                                                    1 Min.
Thru Legs – Thru Legs                                                                              1 Min.
7. Combination Moves                                                    10
Thru Legs – Spin Dribble                                                                          1 Min.
Spin Dribble – Spin Dribble                                                                     1 Min.
8. Combination Moves                                                     10
Inside Out – Crossover (Use R & L Hands)                                        1 Min.
Change of Pace                                                                                               1 Min.

9. Combination Moves                                                      10
Pull Back – Thru Legs (Use R & L Hands)                                          1 Min.

Behind Back – Thru Legs (Use R & L Hands)                                   1 Min.

10. Shot Fake at End of Dribble
Use R & L Hands                                                                   10                   2 Min.

Cool Down
5 Minutes of Free Throws

Workout Goals
100 Attempts / 70 Makes (1 Shot Attempt Every 12 Seconds)
70% Make Rate

LARRY BIRD SHOOTING WORKOUT #3

5 Minutes Warm-Up
1. Lay-Up 1 Minute
2. Block-to-Block 1 Minute
3. Short Corner 1 Minute
4. 12’ Bank Shots 1 Minute
5. Mikan / 3 Pt. Shot 30 Seconds Each

Drill Goal Time
1. Step in Jump Shots 18 2 Minutes
(15’-17’ Key Area)
2. Elbow Jumpers 16 2 Minutes
3. 3 Pt. Scramble 18 2 Minutes
(Start in Lane)
4. Sideline to Elbow Jumpers 18 2 Minutes
(Both Sides)
5. Wing to Wing 16 2 Minutes
(Both Sides)
6. 3 Pt. Shot 16 2 Minutes
(Top of Key)
7. Back to Basket Shots 20 2 Minutes
(10’-12’)
8. Pivot and Shoot 18 2 Minutes
(17’ or 3s)
9. Wing to Wing 3s 14 2 Minutes
10 Back Pedal and Shoot 18 2 Minutes

Cool Down
5 Minutes of Free Throws

Workout Goals
170 Attempts / 111 Makes
65% Make Rate

10/10 DRILL WORKOUT #5

5 Minute Warm-Up
1. Lay-Ups 30 Seconds Each
2. Step-In Jumpers 30 Seconds Each
3. Elbow to Elbow 30 Seconds Each
4. Mikan Drill 30 Seconds Each
5. 3s 30 Seconds Each

Directions
• 2 Players
• Start in corner, move around perimeter shooting from 10
different spots
• Player must make 10 shots from each spot
• Alternate shooter after each set
• Each player will perform 10 sets

Goal
Player must make 10 shots while attempting 14 or less.

POST WORKOUT #4

5 Minute Warm-Up
1. Lay-ups 1 Minute
2. Block-to-Block 1 Minute
3. Short Corner 1 Minute
4. 12’ Bank Shots 1 Minute
5. Mikan / 3 Pt. Shots 30 / 30 Seconds Each

Drill Goal Time
1. X out Lay-up / Mikan 14 / 36 1 Minute Each
2. Sikma 12’ – Both Sides 20 2 Minutes
3. Jump Hook – 20 2 Minutes
Right & Left Block
4. Turn Around Jump Shot 18 2 Minutes
10’ – 12’
5. Running Hook Shot 16 2 Minutes
6. Inside Pivot & Drive 20 2 Minutes
7. 3 Shot Combination – 18 2 Minutes
17’ Jump Shot, 1 Dribble Jump Shot, Shot Fake & Drive
8. Triangle – 21 2 Minutes
Short Corner, Free Throw Line, Short Corner
9. Back Pedal & Shoot 18 2 Minutes
10. Drop Step Power Move 30/15 Dunks 2 Minutes
Or Dunk

Cool Down
5 Minutes of Free Throws

Workout Goals
231 Attempts / 197 Makes
85% Make Rate 2 M AN SHOOTING WORKOUT #6

5 Minute Warm-Up
1. Lay-ups 1 Minute
2. Block-to-Block 1 Minute
3. Short Corner 1 Minute
4. 12’ Bank Shots 1 Minute
5. Mikan / 3 Pt. Shots 30 / 30 Seconds Each

Drill Goal Time 1. Shoot With Partner 14 Each 2 Minutes
2. Elbow to Elbow 18 1 Minute
3. Step-in Jump Shot – Top of Key 16 1 Minute
4. Wing to Wing 3s 12 1 Minute
5. Sideline to Elbow 12 1 Minute
6. Baseline Curl or Fade 10 1 Minute
7. Step-in Jump Shot – Wing 3s 16 1 Minute
8. Shot Fake 1 Dribble 14 1 Minute
9. Around the Perimeter Off Screens 14 1 Minute
Going Left & Right
10. Corner 3s 16 1 Minute

Cool Down
5 Minutes of Free Throws

Workout Goals
142 Attempts / 100 Makes
70% Make Rate

2 MAN SHOOTING WORKOUT #7

5 Minute Warm-Up
1. Lay-ups 1 Minute
2. Block-to-Block 1 Minute
3. Short Corner 1 Minute
4. 12’ Bank Shots 1 Minute
5. Mikan / 3 Pt. Shots 30 / 30 Seconds Each

Drill Goal Time

1. Back Pedal to Elbow Jump Shot 16 1 Minute Each
2. 3 Shot Drill – 12 1 Minute Each
Sideline to Elbow
Half Court to Top of Key
Sideline to Elbow
3. Shoot the W 12 1 Minute Each
4. 3 Shots and Repeat 15 1 Minute Each
(Move Around Perimeter)
Lay-up
1 Dribble Jump Shot
3
5. Sideline to Sideline 12 1 Minute Each
6. Half Court to Top of Key 12 1 Minute Each
7. 2 Dribble Jumpers 12 1 Minute Each
8. 5 Spot 3s 14 1 Minute Each
9. Shot Fake 1 Dribble 14 1 Minute Each
10. Curl/Cut Jump Shots 14 1 Minute Each

Workout Goals
123 Attempts / 80 Makes
65% Make Rate

BALLHANDLING / DRIBBLING WORKOUT #8

5 Minute Warm-Up
1. Lay-ups 1 Minute
2. Block-to-Block 1 Minute
3. Short Corner 1 Minute
4. 12’ Bank Shots 1 Minute
5. Mikan / 3 Pt. Shots 30 / 30 Seconds Each

Cross Court Drills Repetitions
1. Crossover LH x 2, RH x 2
2. Pull-Back to Crossover LH x 2, RH x 2
3. Reverse LH x 2, RH x 2
4. In-Out LH x 2, RH x 2
5. Hesitation & Go LH x 2, RH x 2
6. Double Crossover LH x 2, RH x 2
7. Pivot LH x 2, RH x 2
8. Behind Back LH x 2, RH x 2
9. Through Legs LH x 2, RH x 2
10. Speed LH x 2, RH x 2

Zig Zag Drills Repetitions
1. Behind Back x 2
2. Through Legs x 2
3. Reverse x 2
4. Crossover x 2
5. In-Out x 2

1 Ball Stationary Repetitions
1. Scissors 30 Seconds 2. Figure 8 30 Seconds
3. Spider 30 Seconds
4. Around Both Legs 30 Seconds
5. Crossover 30 Seconds
6. Behind Back 30 Seconds
7. Over the Line 15 Seconds Each
8. Push & Pull 15 Seconds Each
9. Machine Gun Low Dribble 15 Seconds Each
10. Pound Ball High Dribble 15 Seconds Each

2 Ball Stationary Repetitions
1. 1 High 1 Low 30 Seconds
2. Right Over Left 30 Seconds
3. Left Over Right 30 Seconds
4. Bounce Together 30 Seconds
5. Alternate Bounces 30 Seconds
6. Front to Back 30 Seconds

2 Ball On The Move Repetitions
1. Together x 2
2. Alternate x 2
3. Zig Zag x 2
4. Backwards x 2
5. Crossover x 2
6. Step Slide x 2

Cool Down
5 Minutes of Free Throws

COMPETITIVE SHOOTING DRILLS
WORKOUT #9

5 Minute Warm-Up
1. Lay-ups 1 Minute
2. Block-to-Block 1 Minute
3. Short Corner 1 Minute
4. 12’ Bank Shots 1 Minute
5. Mikan / 3 Pt. Shots 30 / 30 Seconds Each

Drill Time
1. Rapid Fire Drill 1 Minute Each
2 Balls – Most makes in a minute
2. Consecutive String Drill Best 2 of 3
Shoot from one spot, and see how many shots you can take
without missing 2 in a row.
3. In A Row Best 2 of 3
Start on a make.
4. Beat Michael Jordan 1 Round
Move around perimeter, A basket equals 1 point, A miss
equals 2 points, Game to 21.
5. 2 Makes In A Row 5 Spots 1 Round
Fewest Total Attempts to Win
6. 10 Baskets Best 2 of 3
Fewest Total Attempts

7. 36er Drill 1 Round
1 point = Lay-up 2 points = Off Dribble
3 points = 3s
3 shots from 6 different spots, A total of 18 shots with
a point value of 36 points.
8. 1 on 1 Game to 11 points 1 Round
Count by 2s and 3s
9. Beat LeBron to 25 1 Round
Alternate 3s and 2s, Miss = 4 points for LeBron
10. Free Throw 1 on 1 to 11 1 Round
If you make the first free throw, you get the bonus free
throw. First player to 11 points wins.