Got up this morning and weighed in and I have dropped half a kg from yesterday! I am now 93.5kgs. This showed me that the walking is working as it was the only exercise I did yesterday. Feeling charged I took the dog for a 1 mile walk (23.11 mins) we climbed 312ft.
I then went to the club and did my layup training. I did the following training:
Make 20 freethrows 20/24
Mikan drill make 20
Make 2 freethrows 2/3
Reverse Mikan Drill make 20
Make 2 freethrows 2/2
Layup sequence 1 footed
Make 2 freethrows 2/2
Right hand side right hand from Position 1 Make 10
Make 2 freethrows 2/3
Right hand side right hand from Position 2 Make 10
Make 2 freethrows 2/3
Left hand side left hand from Position 1 Make 10
Make 2 freethrows 2/3
Left hand side left hand from Position 2 Make 10
Make 2 freethrows 2/3
Right hand side left hand from Position 1 Make 10
Make 2 freethrows 2/2
Right hand side left hand from Position 2 Make 10
Make 2 freethrows 2/2
Left hand side right hand from Position 1 Make 10
Make 2 freethrows 2/2
Left hand side right hand from Position 2 Make 10
Make 2 freethrows 2/4
Right hand side position 2 jump to middle right hand Make 10
Make 2 freethrows 2/2
Left hand side position 2 jump to middle left hand Make 10
Make 2 Freethrows 2/5
Make 20 2 footed layups from 3 point line off of dribbble on the right hand side of court
Make 2 Freethrows 2/2
Make 20 2 footed layups from 3 point line off of dribbble on the middle of court
Make 2 Freethrows 2/3
Make 20 2 footed layups from 3 point line off of dribbble on the left hand side of court
Make 2 Freethrows 2/3
Make 20 1 footed layups from the 3 point line from the right baseline
Make 2 Freethrows 2/2
Make 20 1 footed layups from the 3 point line from the right elbow
Make 2 Freethrows 2/3
Make 20 1 footed layups from the 3 point line from the middle
Make 2 Freethrows 2/2
Make 20 Freethrows 20/23
My freethrows were automatic today which is a really good feeling. I am also much better off of 2 feet after last weeks training.
I decided that I am going to go from the right side on tuesdays and left side on thursdays as it is to hard to do both sides on the same day at my current level of fitness. It also takes too long my training today took 2 hours just for the basketball drills.
I am almost finished making 2 new backboards which will help speed up the training as the current backboards are too small and do not have the correct amount of bounce. I am hoping to get them in place by saturday.
Tuesday, 30 June 2015
Monday, 29 June 2015
29/06/15 - Motivated
Got up this morning and walked the dog for 35.37 minutes. We walked 1.4 miles and climbed 475ft.
I then did 10 minute cool down on the exercise bike on level 1. I rode 4.64km.
As I did a reduced week last week I put on a little weight. My weigh in this morning was 94.1kgs.
As my ankle is better again my focus this week will be walking every day with the dog to get my cardio in and be more warmed up for my training. I am also going to start faze 2 of my jump training monday, wednesday and fridays. I am also feeling tight and feel that I need to focus on stretching as well, both before and after workouts to try and get rid of the aches and pains and also to cut out the niggly injuries that I am starting to get.
Tonight I am going to do 15 minutes on the exercise bike followed by the first day of jump training followed by 30 minutes of stretching.
I then did 10 minute cool down on the exercise bike on level 1. I rode 4.64km.
As I did a reduced week last week I put on a little weight. My weigh in this morning was 94.1kgs.
As my ankle is better again my focus this week will be walking every day with the dog to get my cardio in and be more warmed up for my training. I am also going to start faze 2 of my jump training monday, wednesday and fridays. I am also feeling tight and feel that I need to focus on stretching as well, both before and after workouts to try and get rid of the aches and pains and also to cut out the niggly injuries that I am starting to get.
Tonight I am going to do 15 minutes on the exercise bike followed by the first day of jump training followed by 30 minutes of stretching.
28/06/15 - Game
Our team that will play in the championship had a friendly game this morning against one of the local teams. We had to play on their outdoor court as there was a volleyball tornament in the gym.
The game was OK although the rims were really unforgiving. I missed a couple of layups and made 1/3 3 pointers. On a positive note my defence has improved. I caused 6 turnovers and got 4 offensive rebounds and 8 defensive ones.
My fitness up and down the court has improved as well.
Next week we will play them again in their gym so I will get a better measure of how my game is.
After the game I have decided to change up my training a little. Mondays are going to be my rest day where I walk and in the evening do jump training. On tuesday, and thursdays I am going to do layup training incorporating one and 2 footed training. On wednesdays and fridays I am going to do conditioning and on saturday and sundays I am going to do shooting.
Layups training will be the following:
Make 20 freethrows
Mikan drill make 20
Make 2 freethrows
Reverse Mikan Drill make 20
Make 2 freethrows
Layup sequence 1 footed
Make 2 freethrows
Right hand side right hand from Position 1 Make 10
Make 2 freethrows
Right hand side right hand from Position 2 Make 10
Make 2 freethrows
Left hand side left hand from Position 1 Make 10
Make 2 freethrows
Left hand side left hand from Position 2 Make 10
Make 2 freethrows
Right hand side left hand from Position 1 Make 10
Make 2 freethrows
Right hand side left hand from Position 2 Make 10
Make 2 freethrows
Left hand side right hand from Position 1 Make 10
Make 2 freethrows
Left hand side right hand from Position 2 Make 10
Make 2 freethrows
Right hand side position 2 jump to middle right hand Make 10
Make 2 freethrows
Left hand side position 2 jump to middle left hand Make 10
Make 2 Freethrows
Make 20 2 footed layups from 3 point line off of dribbble on the right hand side of court
Make 2 Freethrows
Make 20 2 footed layups from 3 point line off of dribbble on the middle of court
Make 2 Freethrows
Make 20 2 footed layups from 3 point line off of dribbble on the left hand side of court
Make 2 Freethrows
Make 20 1 footed layups from the 3 point line from the right baseline
Make 2 Freethrows
Make 20 1 footed layups from the 3 point line from the right elbow
Make 2 Freethrows
Make 20 1 footed layups from the 3 point line from the middle
Make 2 Freethrows
Make 20 1 footed layups from the 3 point line from the left elbow
Make 2 Freethrows
Make 20 1 footed layups from the 3 point line from the left baseline
Make 20 Freethrow
Conditioning will be as follows:
Mikan drill make 20
Make 2 freethrows
Reverse Mikan Drill make 20
Make 2 freethrows
Layup sequence 1 footed
Make 2 freethrows
1 x Figure 8
Make 2 freethrows
3 x Make 4 full court layups Right hand
3 x Make 2 freethrows
3 x Make 4 fullcourt layups Left hand
3 x Make 2 freethrows
3 x Make 4 fullcourt layups middle
3 x Make 2 freethrows
3 x 5 fullcourt sprints with walkback
3 x Make 2 freethrows
3 x suicides
3 x Make 2 freethrows
1 x 17
Make 2 freethrows
The game was OK although the rims were really unforgiving. I missed a couple of layups and made 1/3 3 pointers. On a positive note my defence has improved. I caused 6 turnovers and got 4 offensive rebounds and 8 defensive ones.
My fitness up and down the court has improved as well.
Next week we will play them again in their gym so I will get a better measure of how my game is.
After the game I have decided to change up my training a little. Mondays are going to be my rest day where I walk and in the evening do jump training. On tuesday, and thursdays I am going to do layup training incorporating one and 2 footed training. On wednesdays and fridays I am going to do conditioning and on saturday and sundays I am going to do shooting.
Layups training will be the following:
Make 20 freethrows
Mikan drill make 20
Make 2 freethrows
Reverse Mikan Drill make 20
Make 2 freethrows
Layup sequence 1 footed
Make 2 freethrows
Right hand side right hand from Position 1 Make 10
Make 2 freethrows
Right hand side right hand from Position 2 Make 10
Make 2 freethrows
Left hand side left hand from Position 1 Make 10
Make 2 freethrows
Left hand side left hand from Position 2 Make 10
Make 2 freethrows
Right hand side left hand from Position 1 Make 10
Make 2 freethrows
Right hand side left hand from Position 2 Make 10
Make 2 freethrows
Left hand side right hand from Position 1 Make 10
Make 2 freethrows
Left hand side right hand from Position 2 Make 10
Make 2 freethrows
Right hand side position 2 jump to middle right hand Make 10
Make 2 freethrows
Left hand side position 2 jump to middle left hand Make 10
Make 2 Freethrows
Make 20 2 footed layups from 3 point line off of dribbble on the right hand side of court
Make 2 Freethrows
Make 20 2 footed layups from 3 point line off of dribbble on the middle of court
Make 2 Freethrows
Make 20 2 footed layups from 3 point line off of dribbble on the left hand side of court
Make 2 Freethrows
Make 20 1 footed layups from the 3 point line from the right baseline
Make 2 Freethrows
Make 20 1 footed layups from the 3 point line from the right elbow
Make 2 Freethrows
Make 20 1 footed layups from the 3 point line from the middle
Make 2 Freethrows
Make 20 1 footed layups from the 3 point line from the left elbow
Make 2 Freethrows
Make 20 1 footed layups from the 3 point line from the left baseline
Make 20 Freethrow
Conditioning will be as follows:
Mikan drill make 20
Make 2 freethrows
Reverse Mikan Drill make 20
Make 2 freethrows
Layup sequence 1 footed
Make 2 freethrows
1 x Figure 8
Make 2 freethrows
3 x Make 4 full court layups Right hand
3 x Make 2 freethrows
3 x Make 4 fullcourt layups Left hand
3 x Make 2 freethrows
3 x Make 4 fullcourt layups middle
3 x Make 2 freethrows
3 x 5 fullcourt sprints with walkback
3 x Make 2 freethrows
3 x suicides
3 x Make 2 freethrows
1 x 17
Make 2 freethrows
27/06/15 - Shooting Training
Did shooting training this morning. I decided that I wasn't going to record my shooting percentages as it tends to make me angry when I miss a lot and ruin my training.
Today I did the following:
Make 20 freethrows 20/25
Make 20 3 point shots from the right hand base line
Make 20 3 point shots from the right hand elbow
Make 20 3 point shots from the middle
Make 20 3 point shots from the left hand elbow
Make 20 3 point shots from the left hand base line.
Make 20 3 point shots from the middle
Make 20 freethrows 20/25
I didn't shoot very well at all today although I had managed to find my rhythm by the time I got to the middle of the court. I am guessing I missed a lot of shots as it took me almost 2 hours to complete the workout. On a positive note I didn't experience any fatigue in my arms and sholders so my fitness training is paying off.
The next shooting day I am going to add fake 3 point shot to fake drive to one dribble to the freethrow line to pull up jumper as well.
In the afternoon I went to the club again to shoot a bit more and managed to pull a muscle in my left arm doing a crossover!!!!
I carried on shooting with my shoulder hurting then a couple of kids showed up and I played them 1v2 for 7 games up to 21. I won the first 3 games easily then my shoulder started hurting more and I got tired and lost the last 4 games all by 2 points.
Today I did the following:
Make 20 freethrows 20/25
Make 20 3 point shots from the right hand base line
Make 20 3 point shots from the right hand elbow
Make 20 3 point shots from the middle
Make 20 3 point shots from the left hand elbow
Make 20 3 point shots from the left hand base line.
Make 20 3 point shots from the middle
Make 20 freethrows 20/25
I didn't shoot very well at all today although I had managed to find my rhythm by the time I got to the middle of the court. I am guessing I missed a lot of shots as it took me almost 2 hours to complete the workout. On a positive note I didn't experience any fatigue in my arms and sholders so my fitness training is paying off.
The next shooting day I am going to add fake 3 point shot to fake drive to one dribble to the freethrow line to pull up jumper as well.
In the afternoon I went to the club again to shoot a bit more and managed to pull a muscle in my left arm doing a crossover!!!!
I carried on shooting with my shoulder hurting then a couple of kids showed up and I played them 1v2 for 7 games up to 21. I won the first 3 games easily then my shoulder started hurting more and I got tired and lost the last 4 games all by 2 points.
26/06/15 - Second 2 foot day
Did my second 2 footed layup day. I was a little short on time this morning as I had to chase up peoples registrations for the championship that we are entering as the registrations had to be in by mid-day.
I did the 2 footed layup drills below by made 10 and not 20 of every position. I also didnt do the third position on either side as I didnt want to strain my ankle too much as I had a friendly match on sunday morning. I also reduced the number of made freethrows between sets from 5 to 2.
I did the following training:
Make 20 freethrows 20/31
Mikan Drill Make 20
Make 2 freethrows 2/3
Reverse Mikan Drill Make 20
Make 2 freethrows 2/2
Right hand side right hand from Position 1 Make 10
Make 2 freethrows 2/4
Right hand side right hand from Position 2 Make 10
Make 2 freethrows 2/2
Left hand side left hand from Position 1 Make 10
Make 2 freethrows 2/3
Left hand side left hand from Position 2 Make 10
Make 2 freethrows 2/3
Right hand side left hand from Position 1 Make 10
Make 2 freethrows 2/2
Right hand side left hand from Position 2 Make 10
Make 2 freethrows 2/2
Left hand side right hand from Position 1 Make 10
Make 2 freethrows 2/4
Left hand side right hand from Position 2 Make 10
Make 2 freethrows 2/6
Right hand side position 2 jump to middle right hand Make 10
Make 2 freethrows 2/2
Left hand side position 2 jump to middle left hand Make 10
Make 20 Freethrows 20/31
I liked the training better making 10 of each shot as it was quicker and it will leave more time to practice game specific layups after the training.
I did the 2 footed layup drills below by made 10 and not 20 of every position. I also didnt do the third position on either side as I didnt want to strain my ankle too much as I had a friendly match on sunday morning. I also reduced the number of made freethrows between sets from 5 to 2.
I did the following training:
Make 20 freethrows 20/31
Mikan Drill Make 20
Make 2 freethrows 2/3
Reverse Mikan Drill Make 20
Make 2 freethrows 2/2
Right hand side right hand from Position 1 Make 10
Make 2 freethrows 2/4
Right hand side right hand from Position 2 Make 10
Make 2 freethrows 2/2
Left hand side left hand from Position 1 Make 10
Make 2 freethrows 2/3
Left hand side left hand from Position 2 Make 10
Make 2 freethrows 2/3
Right hand side left hand from Position 1 Make 10
Make 2 freethrows 2/2
Right hand side left hand from Position 2 Make 10
Make 2 freethrows 2/2
Left hand side right hand from Position 1 Make 10
Make 2 freethrows 2/4
Left hand side right hand from Position 2 Make 10
Make 2 freethrows 2/6
Right hand side position 2 jump to middle right hand Make 10
Make 2 freethrows 2/2
Left hand side position 2 jump to middle left hand Make 10
Make 20 Freethrows 20/31
I liked the training better making 10 of each shot as it was quicker and it will leave more time to practice game specific layups after the training.
25/06/15 - Another Rest Day
Had to take another rest day as I had to work. I did take the dog for a 35.37 minute walk before work where we walked 1.4 miles and climbed 475ft.
My ankle felt good so I am going to train again tomorrow.
My ankle felt good so I am going to train again tomorrow.
24/06/15 - Rest
had to take the morning off to rest my ankle. I am going to take a week off of walking, running and jump training to see if the ankle stops hurting.
In the evening I went to the next town and played 4v4 for 2 hours, my ankle hurt a bit but it was OK to play.
In the evening I went to the next town and played 4v4 for 2 hours, my ankle hurt a bit but it was OK to play.
Tuesday, 23 June 2015
New Training - 23/06/15
Found a new workout that works on 2 footed layups HERE
I decided to give it a try as my ankle still wasnt up to running a lot. After the workout I felt really good but tried to do a 17 to go home but couldn't make even one width of the court without pain.
The workout I did today is as follows:
Make 20 freethrows 20/30 = 67%
Mikan Drill make 20
Make 5 freethrows 5/9 = 56%
Reverse Mikan Drill make 20
Make 5 freethrows 5/8 = 63%
Layup Sequence with 2 feet
Make 5 freethrows 5/8 = 63%
Right hand side right handed 2 footed layup from first spot (Make 20)
Make 5 freethrows 5/5 = 100%
Right hand side right handed 2 footed layup from second spot (Make 20)
Make 5 freethrows 5/9 = 56%
Right hand side right handed 2 footed layup from third spot spot (Make 20)
Make 5 freethrows 5/5 = 100%
Left hand side left handed 2 footed layup from first spot (Make 20)
Make 5 freethorws 5/8 = 63%
Left hand side left handed 2 footed layup from second spot (Make 20)
Make 5 freethrows 5/7 = 71%
Left hand side left handed 2 footed layup from third spot (Make 20)
Make 5 Freethrows 5/8 = 63%
Right hand side left handed 2 footed layup from first spot (Make 20)
Make 5 freethrows 5/9 = 56%
Right hand side left handed 2 footed layup from second spot (Make 20)
Make 5 freethrows 5/7 = 71%
Left hand side right handed 2 footed layup from first spot (Make 20)
Make 5 freethrows 5/7 = 71%
Left hand side right handed 2 footed layup from second spot (Make 20)
Make 5 freethrows 5/6 = 83%
Right hand side jump to middle right handed 2 footed layup (Make 20)
Make 5 freethrows 5/12 = 42%
Left hand side jump to middle left handed 2 footed layup (Make 20)
Make 20 freethows = 20/28 = 71%
The training was really good and my 2 footed layups are feeling much more natural now.
I am going to change up my workouts again to do 2 footed layups on tuesdays and thursdays and one footed on wednesday and fridays. I am going to shoot on saturday and sundays and rest on mondays.
I am going to cut down the freethrows from 5 makes to 2 makes between sets as it took me 2 hours to complete the above training and I need to fit in more exercises.
Tuesday and Thursday (2 foot)
Make 20 freethrows
Mikan Drill make 20
Make 2 freethrows
Reverse Mikan Drill make 20
Make 2 freethrows
Layup Sequence with 2 feet
Make 2 freethrows
Right hand side right handed 2 footed layup from first spot (Make 20)
Make 2 freethrows
Right hand side right handed 2 footed layup from second spot (Make 20)
Make 2 freethrows
Right hand side right handed 2 footed layup from third spot spot (Make 20)
Make 2 freethrows
Left hand side left handed 2 footed layup from first spot (Make 20)
Make 2 freethrows
Left hand side left handed 2 footed layup from second spot (Make 20)
Make 2 freethrows
Left hand side left handed 2 footed layup from third spot (Make 20)
Make 2 freethrows
Right hand side left handed 2 footed layup from first spot (Make 20)
Make 2 freethrows
Right hand side left handed 2 footed layup from second spot (Make 20)
Make 2 freethrows
Left hand side right handed 2 footed layup from first spot (Make 20)
Make 2 freethrows
Left hand side right handed 2 footed layup from second spot (Make 20)
Make 2 freethrows
Right hand side jump to middle right handed 2 footed layup (Make 20)
Make 2 freethrows
Left hand side jump to middle left handed 2 footed layup (Make 20)
3 x Make 4 full court right handed 2 footed layups
3 x Make 5 freethrows
3 x Make 4 full court left handed 2 footed layups
3 x Make 5 freethrows
3 x Make 4 full court 2 footed layups (either hand down the middle of the court.
3 x Make 5 freethrows
Make 30 2 footed layups from right hand side of the basket off of dribble from outside the 3 point line.
Make 5 freethrows
Make 30 2 footed layups from left hand side of the basket off of dribble from outside the 3 point line.
Make 5 freethrows
17
Make 20 freethrows.
Wednesdays and Fridays (One footed)
Make 20 freethrows
Mikan Drill make 20
Make 2 freethrows
Reverse Mikan Drill make 20
Make 2 freethrows
Layup Sequence with 2 feet
Make 2 freethrows
3 x Make 4 full court right handed layups
3 x Make 5 freethrows
3 x Make 4 full court left handed layups
3 x Make 5 freethrows
3 x Make 4 full court layups (either hand down the middle of the court).
3 x Make 5 freethrows
3 x suicides
3 x Make 5 Freethrows
3 x 5 fullcourt sprints with walkback
3 x Make 5 Freethrows
Make 30 2 footed layups from right hand side of the basket off of dribble from outside the 3 point line.
Make 5 freethrows
Make 30 2 footed layups from left hand side of the basket off of dribble from outside the 3 point line.
Make 5 freethrows
17
Make 20 Freethrows
I decided to give it a try as my ankle still wasnt up to running a lot. After the workout I felt really good but tried to do a 17 to go home but couldn't make even one width of the court without pain.
The workout I did today is as follows:
Make 20 freethrows 20/30 = 67%
Mikan Drill make 20
Make 5 freethrows 5/9 = 56%
Reverse Mikan Drill make 20
Make 5 freethrows 5/8 = 63%
Layup Sequence with 2 feet
Make 5 freethrows 5/8 = 63%
Right hand side right handed 2 footed layup from first spot (Make 20)
Make 5 freethrows 5/5 = 100%
Right hand side right handed 2 footed layup from second spot (Make 20)
Make 5 freethrows 5/9 = 56%
Right hand side right handed 2 footed layup from third spot spot (Make 20)
Make 5 freethrows 5/5 = 100%
Left hand side left handed 2 footed layup from first spot (Make 20)
Make 5 freethorws 5/8 = 63%
Left hand side left handed 2 footed layup from second spot (Make 20)
Make 5 freethrows 5/7 = 71%
Left hand side left handed 2 footed layup from third spot (Make 20)
Make 5 Freethrows 5/8 = 63%
Right hand side left handed 2 footed layup from first spot (Make 20)
Make 5 freethrows 5/9 = 56%
Right hand side left handed 2 footed layup from second spot (Make 20)
Make 5 freethrows 5/7 = 71%
Left hand side right handed 2 footed layup from first spot (Make 20)
Make 5 freethrows 5/7 = 71%
Left hand side right handed 2 footed layup from second spot (Make 20)
Make 5 freethrows 5/6 = 83%
Right hand side jump to middle right handed 2 footed layup (Make 20)
Make 5 freethrows 5/12 = 42%
Left hand side jump to middle left handed 2 footed layup (Make 20)
Make 20 freethows = 20/28 = 71%
The training was really good and my 2 footed layups are feeling much more natural now.
I am going to change up my workouts again to do 2 footed layups on tuesdays and thursdays and one footed on wednesday and fridays. I am going to shoot on saturday and sundays and rest on mondays.
I am going to cut down the freethrows from 5 makes to 2 makes between sets as it took me 2 hours to complete the above training and I need to fit in more exercises.
Tuesday and Thursday (2 foot)
Make 20 freethrows
Mikan Drill make 20
Make 2 freethrows
Reverse Mikan Drill make 20
Make 2 freethrows
Layup Sequence with 2 feet
Make 2 freethrows
Right hand side right handed 2 footed layup from first spot (Make 20)
Make 2 freethrows
Right hand side right handed 2 footed layup from second spot (Make 20)
Make 2 freethrows
Right hand side right handed 2 footed layup from third spot spot (Make 20)
Make 2 freethrows
Left hand side left handed 2 footed layup from first spot (Make 20)
Make 2 freethrows
Left hand side left handed 2 footed layup from second spot (Make 20)
Make 2 freethrows
Left hand side left handed 2 footed layup from third spot (Make 20)
Make 2 freethrows
Right hand side left handed 2 footed layup from first spot (Make 20)
Make 2 freethrows
Right hand side left handed 2 footed layup from second spot (Make 20)
Make 2 freethrows
Left hand side right handed 2 footed layup from first spot (Make 20)
Make 2 freethrows
Left hand side right handed 2 footed layup from second spot (Make 20)
Make 2 freethrows
Right hand side jump to middle right handed 2 footed layup (Make 20)
Make 2 freethrows
Left hand side jump to middle left handed 2 footed layup (Make 20)
3 x Make 4 full court right handed 2 footed layups
3 x Make 5 freethrows
3 x Make 4 full court left handed 2 footed layups
3 x Make 5 freethrows
3 x Make 4 full court 2 footed layups (either hand down the middle of the court.
3 x Make 5 freethrows
Make 30 2 footed layups from right hand side of the basket off of dribble from outside the 3 point line.
Make 5 freethrows
Make 30 2 footed layups from left hand side of the basket off of dribble from outside the 3 point line.
Make 5 freethrows
17
Make 20 freethrows.
Wednesdays and Fridays (One footed)
Make 20 freethrows
Mikan Drill make 20
Make 2 freethrows
Reverse Mikan Drill make 20
Make 2 freethrows
Layup Sequence with 2 feet
Make 2 freethrows
3 x Make 4 full court right handed layups
3 x Make 5 freethrows
3 x Make 4 full court left handed layups
3 x Make 5 freethrows
3 x Make 4 full court layups (either hand down the middle of the court).
3 x Make 5 freethrows
3 x suicides
3 x Make 5 Freethrows
3 x 5 fullcourt sprints with walkback
3 x Make 5 Freethrows
Make 30 2 footed layups from right hand side of the basket off of dribble from outside the 3 point line.
Make 5 freethrows
Make 30 2 footed layups from left hand side of the basket off of dribble from outside the 3 point line.
Make 5 freethrows
17
Make 20 Freethrows
Monday, 22 June 2015
Ankle still sore - 22/06/15
Woke up at 6am to start training but my ankle is still stiff so I am going to rest it a little more. I am going to ice it now and at lunch time to see if I am abel to start faze 2 of my jump training this evening.
My weigh in this morning was pretty good 94.4kgs considering I lounged around all day yesterday and ate a big steak and xhips for lunch and had pizza and beer at night.
Hopefully by the end of the week I can be down to 92kgs.
My jump training for the next 3 weeks as follows:
My weigh in this morning was pretty good 94.4kgs considering I lounged around all day yesterday and ate a big steak and xhips for lunch and had pizza and beer at night.
Hopefully by the end of the week I can be down to 92kgs.
My jump training for the next 3 weeks as follows:
1. Jumping Rope – 2 minutes.
2. Stretching
3. Jumping Rope – 3 minutes.
4. Slow Motion Squats – 3 sets of 10 repetitions.
5. 4-Corners – 3 sets of 12 repetitions.
6. Single-Leg Lateral Jumps – 3 sets of 15 repetitions.
7. Alternating Jump Lunges – 3 sets of 15 repetitions.
8. High Reach Jumps – 3 sets of 8 repetitions.
9. Straight-Leg Calf Jumps – 3 sets of 30 repetitions.
Luckily my rest week (week 8) falls on the week of the tornament so I should be at peak performance.
Sunday, 21 June 2015
Ankle not too bad - 21/06/15
My ankle isnt too bad and it is hurting less than my left knee which is usually sore!!!
I was unable to test my vetical today.
I have also been thinking about my training and feel that I need to practice my layups and dribbling more as it was really bad last night and I was missing layups that I would normally make.
I have been looking at my conditioning and I feel that I need to break it down into 2 sessions. I am going to do conditioning with the ball and conditioning without the ball. I am also planning to do one set of 17´s after every training session instead of having it in the training session. I also plan to do the Layup sequence every day as well
I am planning to do the following sessions:
Monday AM - Shooting
Tuesday AM - Conditioning with the ball
Wednesday AM - Conditioning without the ball
Thursday AM - Conditioning With the ball
Friday AM - Conditioning without the ball
Saturday AM - Shooting
Sunday AM - Shooting
Conditioning with the ball
Mikan drill
Reverse Mikan Drill
Layup sequence
3 x full court right handed layups (make 4)
3 x full court left handed layups (make 4)
3 x full court layups middle of court (make 4)
3 x full court dribble right handed handed up and back
3 x full court dribble left handed up and back
3 x half court layups right hand side with dribble move at the 3 point line (Make 10)
3 x half court layups left hand side with dribble move at the 3 point line (Make 10)
1 x 17
Make 20 Freethrows
Conditioning without the ball
Mikan drill
Reverse Mikan Drill
Layup sequence
3 x figure 8
3 x suicides
3 x full court sprints with walkback (5 reps)
3 x defensive slides to sprint (up the court and back)
1 x 17
Make 20 Freethrows
I will see how this goes this week.
I am in desperate need to play more 3v3 or 4v4 as I have gone from playing 4-5 times a week to playing just twice a week and I am feeling the difference.
Although my conditioning is much better than it was I am really feeling the lack of playing on my game. Also the last couple of week I have mainly been doing conditioning and no shooting.
I am getting a bit worried as I have the state chapionships coming up in about a month.
I was unable to test my vetical today.
I have also been thinking about my training and feel that I need to practice my layups and dribbling more as it was really bad last night and I was missing layups that I would normally make.
I have been looking at my conditioning and I feel that I need to break it down into 2 sessions. I am going to do conditioning with the ball and conditioning without the ball. I am also planning to do one set of 17´s after every training session instead of having it in the training session. I also plan to do the Layup sequence every day as well
I am planning to do the following sessions:
Monday AM - Shooting
Tuesday AM - Conditioning with the ball
Wednesday AM - Conditioning without the ball
Thursday AM - Conditioning With the ball
Friday AM - Conditioning without the ball
Saturday AM - Shooting
Sunday AM - Shooting
Conditioning with the ball
Mikan drill
Reverse Mikan Drill
Layup sequence
3 x full court right handed layups (make 4)
3 x full court left handed layups (make 4)
3 x full court layups middle of court (make 4)
3 x full court dribble right handed handed up and back
3 x full court dribble left handed up and back
3 x half court layups right hand side with dribble move at the 3 point line (Make 10)
3 x half court layups left hand side with dribble move at the 3 point line (Make 10)
1 x 17
Make 20 Freethrows
Conditioning without the ball
Mikan drill
Reverse Mikan Drill
Layup sequence
3 x figure 8
3 x suicides
3 x full court sprints with walkback (5 reps)
3 x defensive slides to sprint (up the court and back)
1 x 17
Make 20 Freethrows
I will see how this goes this week.
I am in desperate need to play more 3v3 or 4v4 as I have gone from playing 4-5 times a week to playing just twice a week and I am feeling the difference.
Although my conditioning is much better than it was I am really feeling the lack of playing on my game. Also the last couple of week I have mainly been doing conditioning and no shooting.
I am getting a bit worried as I have the state chapionships coming up in about a month.
Injured Again!!! - 20/06/15
Went to the next town and trained with them this evening. I played really badly and was missing all of my layups and loosing my dribble a lot!!!
Right at the end of the training I managed to twist my ankle running for a loose ball!! It isnt too bad but I am going to rest it tomorrow and probably monday as well.
Right at the end of the training I managed to twist my ankle running for a loose ball!! It isnt too bad but I am going to rest it tomorrow and probably monday as well.
Other half of Conditioning done - 19/06/15
I got up and did 15 minutes on the exercise bike on levels 1,2 and 5 and rode 6.53km.
I then did the other half of my conditioning workout:
Make 5 freethrows - 5/6
Mikan Drill
Make 5 freethrows - 5/6
Reverse Mikan Drill
Make 5 freethrows - 5/7
3 x Suicides
3 x Make 5 freethrows - 5/14 5/5 5/8
3 x 5 fullcourt sprints with walk back rest
3 x Make 5 freethrows - 5/7 5/9 5/6
1 x 17
Make 5 freethrows - 5/6
Make 20 freethrows - 20/26
I was unable to cool down as I got called into a client for an emergency.
I then did the other half of my conditioning workout:
Make 5 freethrows - 5/6
Mikan Drill
Make 5 freethrows - 5/6
Reverse Mikan Drill
Make 5 freethrows - 5/7
3 x Suicides
3 x Make 5 freethrows - 5/14 5/5 5/8
3 x 5 fullcourt sprints with walk back rest
3 x Make 5 freethrows - 5/7 5/9 5/6
1 x 17
Make 5 freethrows - 5/6
Make 20 freethrows - 20/26
I was unable to cool down as I got called into a client for an emergency.
Half Conditioning Done - 18/06/15
Did half of my conditioning again today as I ran out of time as I had to work this morning.
Did the following:
Mikan Drill
Make 5 freethrows - 5/7
Reverse Mikan Drill
Make 5 freethrows - 5/6
3 x Figure 8
3 x Make 5 freethrows - 5/6 5/9 5/9
3 x Make 4 full court R handed Layups
3 x Make 5 freethrows - 5/5 5/5 5/5
3 x Make 4 full court L handed Layups
3 x Make 5 freethrows - 5/6 5/5 5/5
Make 20 freethrows - 20/24
Did the following:
Mikan Drill
Make 5 freethrows - 5/7
Reverse Mikan Drill
Make 5 freethrows - 5/6
3 x Figure 8
3 x Make 5 freethrows - 5/6 5/9 5/9
3 x Make 4 full court R handed Layups
3 x Make 5 freethrows - 5/5 5/5 5/5
3 x Make 4 full court L handed Layups
3 x Make 5 freethrows - 5/6 5/5 5/5
Make 20 freethrows - 20/24
Sore - 17/06/15
Had to take a rest day as I was really sore after the conditioning and training last night.
Slept in and didnt do any exercise today.
Slept in and didnt do any exercise today.
Tuesday, 16 June 2015
Conditioning Half Done - 16/06/15
Got up and did my warmup of 15 minutes on the exercise bike on Levels 1,2 and 3. I rode 6.36km.
Then went to the clube to do my conditioning the outside court was wet so I used the indoor court. I did the following workout:
Make 5 Freethows: 5/8
Mikan Drill
Make 5 Freethows: 5/10
Reverse Mikan Drill
Make 5 Freethows: 5/7
Layup Drill
Make 5 Freethows: 5/7
3x Figure 8:
3 x Make 5 Freethows: 5/10, 5/10, 5/17
3 x Suicides
3 x Make 5 Freethows: 5/11, 5/10, 5/12
3 x Make 4 Full Court Right hand layups
3 x Make 5 Freethows: 5/8, 5/10, 5/10
3 x Make 4 Full Court Left hand layups
3 x Make 5 Freethows: 5/10, 5/7,5/10
2 x 17's
2 x Make 5 Freethows: 5/10, 5/8
Make 20 Freethrows: 20/30
After the 2 sets of 17's I was completely dead and was unable to complete the last set or the following:
1 x 2 x 17's
1 x Make 5 Freethows:
3 x 10 full court sprints with walk-back
3 x Make 5 Freethows:
3 x Full Court defensive slides
3 x Make 5 Freethows:
On thursday I am going to leave the 17's until last so that I complete all of the other exercises.
I have a good feeling about the program epecially the 17ś which are killer and will work as advertised to quickly get you into shape.
Then went to the clube to do my conditioning the outside court was wet so I used the indoor court. I did the following workout:
Make 5 Freethows: 5/8
Mikan Drill
Make 5 Freethows: 5/10
Reverse Mikan Drill
Make 5 Freethows: 5/7
Layup Drill
Make 5 Freethows: 5/7
3x Figure 8:
3 x Make 5 Freethows: 5/10, 5/10, 5/17
3 x Suicides
3 x Make 5 Freethows: 5/11, 5/10, 5/12
3 x Make 4 Full Court Right hand layups
3 x Make 5 Freethows: 5/8, 5/10, 5/10
3 x Make 4 Full Court Left hand layups
3 x Make 5 Freethows: 5/10, 5/7,5/10
2 x 17's
2 x Make 5 Freethows: 5/10, 5/8
Make 20 Freethrows: 20/30
After the 2 sets of 17's I was completely dead and was unable to complete the last set or the following:
1 x 2 x 17's
1 x Make 5 Freethows:
3 x 10 full court sprints with walk-back
3 x Make 5 Freethows:
3 x Full Court defensive slides
3 x Make 5 Freethows:
On thursday I am going to leave the 17's until last so that I complete all of the other exercises.
I have a good feeling about the program epecially the 17ś which are killer and will work as advertised to quickly get you into shape.
Monday, 15 June 2015
15/06/15 - Full Rest Day
I decided to take a full rest day today as I was still really aching and I also have a sore throat again.
Been thinking about my conditioning workout again and I am going to do the following workout:
Mikan Drill
Make 5 Freethrows
Reverse Mikan Drill
Make 5 Freethrows
Layup Sequence
Make 5 Freethrows
3 x Figure 8 Drill *
3 x Make 5 Freethrows
3 x Suicides
3 x Make 5 Freethrows
3 x 17's
3 x Make 5 Freethrows
3 x Make 4 Full Court Right handed Layups
3 x Make 5 Freethrows
3 x Make 4 Full Court Left handed Layups
3 x Make 5 Freethrows
3 x Reverse Suicides
3 x Make 5 Freethrows
3 x Full court Defensive slides to sprint**
3 x Make 5 Freethrows
Make 20 Freethrows
* Figure 8 Drill
Start on the on the baseline in the right hand corner facing up the court. Sprint to the mid court Line. Defensive slide to the left sideline and sprint to the other baseline. Defenive slind to the right sideline and backpeddle to the mid court line. Defenive slide too the left sideline, back peddle to the origional baseline and defensive slide to the right baseline. Once you complete the figure 8 you have completed one set.
** Full court Defensive slides to sprint
Start on the on the baseline in the right hand corner facing off of the court. Defensive slide at a 45 degree angle to the middle of the court, drop step and sprint to diagonally to the sideline as if cutting off an attacker. Drop step and defensive slide to the middle of the court again drop step and sprint to the base line again. Do this all the way down the court. Once you get to the other base line go the the other corner and defensive slide to the mid court, drop step and defensive slide back to the baseline, drop step and defensive slide back to the middle of the court. Do this until you reach the staring baseline. Up and back is one set.
I have decided that it is better to add more drill to the workout instead of doing more full court layups for now.
I am going to do this workout for 2 weeks and then look at doing more reps per set as well as increasing from 3 sets to 5 sets.
I have decided that I am going to do conditioning on tuesday and thursday mornings and shooting wednesday and friday and saturday mornings. I am going to take Sunday and Monday mornings off as active rest walking the dog and stretching only.
This week is my rest week from jump training. Next week I am going to do jump training monday, wednesday and friday evenings after work.
Been thinking about my conditioning workout again and I am going to do the following workout:
Mikan Drill
Make 5 Freethrows
Reverse Mikan Drill
Make 5 Freethrows
Layup Sequence
Make 5 Freethrows
3 x Figure 8 Drill *
3 x Make 5 Freethrows
3 x Suicides
3 x Make 5 Freethrows
3 x 17's
3 x Make 5 Freethrows
3 x Make 4 Full Court Right handed Layups
3 x Make 5 Freethrows
3 x Make 4 Full Court Left handed Layups
3 x Make 5 Freethrows
3 x Reverse Suicides
3 x Make 5 Freethrows
3 x Full court Defensive slides to sprint**
3 x Make 5 Freethrows
Make 20 Freethrows
* Figure 8 Drill
Start on the on the baseline in the right hand corner facing up the court. Sprint to the mid court Line. Defensive slide to the left sideline and sprint to the other baseline. Defenive slind to the right sideline and backpeddle to the mid court line. Defenive slide too the left sideline, back peddle to the origional baseline and defensive slide to the right baseline. Once you complete the figure 8 you have completed one set.
** Full court Defensive slides to sprint
Start on the on the baseline in the right hand corner facing off of the court. Defensive slide at a 45 degree angle to the middle of the court, drop step and sprint to diagonally to the sideline as if cutting off an attacker. Drop step and defensive slide to the middle of the court again drop step and sprint to the base line again. Do this all the way down the court. Once you get to the other base line go the the other corner and defensive slide to the mid court, drop step and defensive slide back to the baseline, drop step and defensive slide back to the middle of the court. Do this until you reach the staring baseline. Up and back is one set.
I have decided that it is better to add more drill to the workout instead of doing more full court layups for now.
I am going to do this workout for 2 weeks and then look at doing more reps per set as well as increasing from 3 sets to 5 sets.
I have decided that I am going to do conditioning on tuesday and thursday mornings and shooting wednesday and friday and saturday mornings. I am going to take Sunday and Monday mornings off as active rest walking the dog and stretching only.
This week is my rest week from jump training. Next week I am going to do jump training monday, wednesday and friday evenings after work.
Aching bad - 14/06/15
I woke up really aching from yesterday's training.
My weigh in was ok today at 93.8kgs.
I took the dog for a walk for 22:55 minutes (1 mile). We climbed 308ft.
I then went and did a bit of training but wasnt feeling too good. I then did a bit of coaching for a friend who turned up to train and then we played 1 v 1 for 30 minutes.
My training was as follows:
Make 5 Freethrows (5/11)
Mikan Drill
Make 5 Freethrows (5/7)
Reverse Mikan Drill
1 x Ultimate Shooing Drill*
Make 3 freethrows (5/5)
* the Ultimate shooting drill is a really cool drill which practices the following shots:
Right Handed Layup
Left Handed Layup
Dribble right pull up Jump Shot
Dribble left pull up Jump Shot
3 point shot
Make 2 freethrows.
You do this from the following 3 point positions:
1. Right Baseline
2. Right Elbow
3. Middle of Court
4. Left Elbow
5. Left Baseline
After practicing the workout I have decided to add the following to the shots:
Right Handed Layup
Left Handed Layup
Dribble right pull up Jump Shot
Dribble left pull up Jump Shot
Dribble right step-back Jump Shot
Dribble left step-back Jump Shot
3 point shot
Make 2 freethrows.
My weigh in was ok today at 93.8kgs.
I took the dog for a walk for 22:55 minutes (1 mile). We climbed 308ft.
I then went and did a bit of training but wasnt feeling too good. I then did a bit of coaching for a friend who turned up to train and then we played 1 v 1 for 30 minutes.
My training was as follows:
Make 5 Freethrows (5/11)
Mikan Drill
Make 5 Freethrows (5/7)
Reverse Mikan Drill
1 x Ultimate Shooing Drill*
Make 3 freethrows (5/5)
* the Ultimate shooting drill is a really cool drill which practices the following shots:
Right Handed Layup
Left Handed Layup
Dribble right pull up Jump Shot
Dribble left pull up Jump Shot
3 point shot
Make 2 freethrows.
You do this from the following 3 point positions:
1. Right Baseline
2. Right Elbow
3. Middle of Court
4. Left Elbow
5. Left Baseline
After practicing the workout I have decided to add the following to the shots:
Right Handed Layup
Left Handed Layup
Dribble right pull up Jump Shot
Dribble left pull up Jump Shot
Dribble right step-back Jump Shot
Dribble left step-back Jump Shot
3 point shot
Make 2 freethrows.
Revised Conditioning Day - 13/06/15
Got up this morning really late (8:30am) as I was really tired.
I did 10 minute warmup on the exercise bike on Levels 1 and 2. I rode 4.48km.
I decided to do my missed conditioning day from yesterday. I had to train inside as saturday morning all the local kids come in and play football on the court I normally train on.
The inside court is without baskketball court markinings and the baskets are basically home baskets. This didnt make too much difference as I was doing conditioning and layups anyway but my freethows were worse. I didnt even bother calculating the percentages today.
I did the following training:
Make 20 Freethrows (20/25)
Mikan Drill
Make 5 Freethrows (5/10)
Reverse Mikan Drill
Make 5 Freethrows (5/12)
Layup Drill
Make 5 Freethrows (5/7)
3 x Make 4 Full court R hand Layups
3 x Make 5 Freethrows (5/14, 5/7 and 5/10)
3 x Make 4 Full court L hand Layups
3 x Make 5 Freethrows (5/9, 5/11 and 5/9)
3 x Suicides
3 x Make 5 Freethrows (5/11, 5/8 and 5/8)
Make 20 Freethrows (20/25)
My conditioning is definately improving and I am seeing my body thinning down which is a good sign.
In the afternoon I went to the next town and played for 2 hours full court again.
I was hanging from the morning workout and have decided that I am not going to do conditioning again on a saturday.
I did 10 minute warmup on the exercise bike on Levels 1 and 2. I rode 4.48km.
I decided to do my missed conditioning day from yesterday. I had to train inside as saturday morning all the local kids come in and play football on the court I normally train on.
The inside court is without baskketball court markinings and the baskets are basically home baskets. This didnt make too much difference as I was doing conditioning and layups anyway but my freethows were worse. I didnt even bother calculating the percentages today.
I did the following training:
Make 20 Freethrows (20/25)
Mikan Drill
Make 5 Freethrows (5/10)
Reverse Mikan Drill
Make 5 Freethrows (5/12)
Layup Drill
Make 5 Freethrows (5/7)
3 x Make 4 Full court R hand Layups
3 x Make 5 Freethrows (5/14, 5/7 and 5/10)
3 x Make 4 Full court L hand Layups
3 x Make 5 Freethrows (5/9, 5/11 and 5/9)
3 x Suicides
3 x Make 5 Freethrows (5/11, 5/8 and 5/8)
Make 20 Freethrows (20/25)
My conditioning is definately improving and I am seeing my body thinning down which is a good sign.
In the afternoon I went to the next town and played for 2 hours full court again.
I was hanging from the morning workout and have decided that I am not going to do conditioning again on a saturday.
Friday, 12 June 2015
Rest Day - 12/06/15
Took a rest day today as I woke up late again as I worked last night as well. Also my foot, ankle and back and left knee were all hurting. I also had to finish off the work from last night when I woke up.
I decided that I am going to just walk the dog this morning as I have lots to do still. I am going to still do my jump training tonight and then I plan to work out tomorrow and Sunday morning as well to make up for the missed day today (conditioning tomorrow and shooting Sunday).
I decided that I am going to just walk the dog this morning as I have lots to do still. I am going to still do my jump training tonight and then I plan to work out tomorrow and Sunday morning as well to make up for the missed day today (conditioning tomorrow and shooting Sunday).
Bad Day - 11/06/15
This morning didnt go too well! I woke up an hour late because I worked until after midnight and went back to sleep when my alarm went off at 6am.
Wednesday, 10 June 2015
Getting fitter - 10/06/15
Got up late this morning as I couldn´t get to sleep last night after playing basketball.
Did 10 minutes on the exercise bike (5 minutes on L1 and 5 minutes on L2) I rode 4.48kms. I then walked the dog for 22:30 minutes. We walked 1 mile and climbed 315ft.
I then went to the clube and did my conditioning workout:
Mikan drill
Reverse Mikan Drill
Make 5 freethrows (rest)
Make 20 Freethrows
Layup sequence
Make 5 freethrows (rest)
3 x suicides
3 x Make 5 freethrows (rest)
3 x Make 4 full court right handed layups
3 x Make 5 freethrows (rest)
3 x Make 4 full court left handed layups
3 x Make 5 freethrows (rest)
Make 10 fake 3 points drive to hole from middle of court 3 point line
Make 20 Freethrows
My shooting Percentages for the day were:
I am pretty happy overall as I made a total of 72% for the day and made 100% of my shots on 4 sets while running really hard before shooting. Also if you take off my warmup set I made 77% of my shots while really tired.
Did 10 minutes on the exercise bike (5 minutes on L1 and 5 minutes on L2) I rode 4.48kms. I then walked the dog for 22:30 minutes. We walked 1 mile and climbed 315ft.
I then went to the clube and did my conditioning workout:
Mikan drill
Reverse Mikan Drill
Make 5 freethrows (rest)
Make 20 Freethrows
Layup sequence
Make 5 freethrows (rest)
3 x suicides
3 x Make 5 freethrows (rest)
3 x Make 4 full court right handed layups
3 x Make 5 freethrows (rest)
3 x Make 4 full court left handed layups
3 x Make 5 freethrows (rest)
Make 10 fake 3 points drive to hole from middle of court 3 point line
Make 20 Freethrows
My shooting Percentages for the day were:
| Made | total | Percentage |
| 5 | 15 | 33,3 |
| 20 | 30 | 66,7 |
| 5 | 5 | 100,0 |
| 5 | 6 | 83,3 |
| 5 | 7 | 71,4 |
| 5 | 7 | 71,4 |
| 5 | 5 | 100,0 |
| 5 | 5 | 100,0 |
| 5 | 5 | 100,0 |
| 5 | 6 | 83,3 |
| 5 | 8 | 62,5 |
| 5 | 6 | 83,3 |
| 20 | 27 | 74,1 |
| 95 | 132 | 72,0 |
I am pretty happy overall as I made a total of 72% for the day and made 100% of my shots on 4 sets while running really hard before shooting. Also if you take off my warmup set I made 77% of my shots while really tired.
Today I also upped my made layps in a set from 2 to 4 on the full court layup drills. I felt much better running this morning and was really only tired when I missed a layup and had to run more lengths.
Next week I am going to make 6 layups per set and then the week after 8 and the week after 10. After a week making 10 layups I am going to add 17´s into the training forthe remaining weeks.
Today I ran out of time and had to miss off the fake 3 points, fake drive, dribble to the left, stutter step and drive to the basket as I had to get home to take my Son to the speach therapist.
I also talked to the grounds man and he is going to paint the new court markings this week. I am going to print the dimensions off again and take them to him after lunch.
I am playing for the local Uni team tonight against the local 6th form college so I will have to do my jump training after this.
We won the game easily 52 - 22. I played ok but missed a few layups and both my freethrows!!!
I am definately getting used to running again and I got 3 breakaway fastbreak layups off of steals in the lane. On a positive note I was 100% from 3 points 1 for 1 :-)
When I got home I did my jump training below:
2 x Skipping for 2 minutes
3 x 10 slow motion squats
3 x 20 line jumps
3 x 10 alternate lunge jumps
3 x 8 tuck jumps
3 x 20 Calf Raises.
We won the game easily 52 - 22. I played ok but missed a few layups and both my freethrows!!!
I am definately getting used to running again and I got 3 breakaway fastbreak layups off of steals in the lane. On a positive note I was 100% from 3 points 1 for 1 :-)
When I got home I did my jump training below:
2 x Skipping for 2 minutes
3 x 10 slow motion squats
3 x 20 line jumps
3 x 10 alternate lunge jumps
3 x 8 tuck jumps
3 x 20 Calf Raises.
Tuesday, 9 June 2015
Revising training again - 09/06/15
Got up and did my warmup of 15 minutes on the exercise bike (5 mins L1, 5 mins L2 and 5 mins L3) and rode 6.57km.
Then walked the dog for 1.1 miles in 23:16minutes. We climbed 333ft.
I then went to the clube and did my shooting training for today.
I did the following:
Mikan Drill
Reverse Mikan Drill
5 made Freethrows
20 made Freethrows
Make 5 3 pointers from left Corner
5 made Freethrows
Make 5 3 pointers from Left Elbow
5 made Freethrows
Make 5 3 pointers from middle
3 x Fake 3 pointer, fake drive on dribble and shot
3 x 5 made Freethrows
Make 10 3 pointers middle
20 made freethrows
Thendid my cool down of 10 minutes on the exercise bike on level1. Rode 4.74km
Then did stretching.
For the day I shot the following percentages
Basically today I shot the following percentages:
Then walked the dog for 1.1 miles in 23:16minutes. We climbed 333ft.
I then went to the clube and did my shooting training for today.
I did the following:
Mikan Drill
Reverse Mikan Drill
5 made Freethrows
20 made Freethrows
Make 5 3 pointers from left Corner
5 made Freethrows
Make 5 3 pointers from Left Elbow
5 made Freethrows
Make 5 3 pointers from middle
3 x Fake 3 pointer, fake drive on dribble and shot
3 x 5 made Freethrows
Make 10 3 pointers middle
20 made freethrows
Thendid my cool down of 10 minutes on the exercise bike on level1. Rode 4.74km
Then did stretching.
For the day I shot the following percentages
| made | shot | percentage |
| 5 | 10 | 50,0 |
| 20 | 26 | 76,9 |
| 5 | 9 | 55,6 |
| 5 | 23 | 21,7 |
| 5 | 33 | 15,2 |
| 5 | 16 | 31,3 |
| 5 | 7 | 71,4 |
| 5 | 9 | 55,6 |
| 5 | 6 | 83,3 |
| 10 | 22 | 45,5 |
| 10 | 21 | 47,6 |
| 10 | 13 | 76,9 |
| 5 | 8 | 62,5 |
| 5 | 6 | 83,3 |
| 5 | 8 | 62,5 |
| 10 | 29 | 34,5 |
| 20 | 22 | 90,9 |
| 135 | 268 | 50,4 |
Basically today I shot the following percentages:
Freethrows = 80/111 (72,1%)
Elbow shots = 30/56 (53,6%)
3 points = 25/101 (24,8%)
After shooting so badly from 3 I decided that as I only have just over a month to train for the championship I am going to concentrate on shooting from where I usually shoot in a game which is usually at the top of the key.
I am going to work on the fake shot, fake drive and one dribble to the left and shoot at the elbow.
I am going to work on all of the variations of this move which are:
Catch the ball and shoot a 3 pointer
Catch the ball fake the 3 pointer and drive to the hoop
Catch the ball fake the 3 pointer, drive towards the hoop then do a step-back jump shot
Catch the ball fake the 3 pointer, fake the drive then one dribble to the left and jump shot on elbow
Catch the ball fake the 3 pointer, fake the drive then one dribble to the left then step back jump shot
Catch the ball fake the 3 pointer, fake the drive then one dribble to the left stutter step and drive to the basket.
I am going to practice the moves where I take a shot on shooting days and the moves where I drive will be practiced on conditioning days.
Monday, 8 June 2015
Good start to the week- 08/06/15
Got up an hour late but still managed to do all my exercise that I planned to do today.
Did 15 minutes warm up on the exercise bike and rode 6.54kms. Did 5 minutes on Level 1, 5 minutes on Level 2 and 5 minutes on Level 3.
Then walked the dog with the 5kg weight vest on. We walked 2 miles and climbed 705ft in 48:59 minutes.
I then did a cooldown of 10 minutes on the exercise bike on Level 1 (4.59km) and 20 minutes stretching.
This evening I am going to do my jump training.
Did 15 minutes warm up on the exercise bike and rode 6.54kms. Did 5 minutes on Level 1, 5 minutes on Level 2 and 5 minutes on Level 3.
Then walked the dog with the 5kg weight vest on. We walked 2 miles and climbed 705ft in 48:59 minutes.
I then did a cooldown of 10 minutes on the exercise bike on Level 1 (4.59km) and 20 minutes stretching.
This evening I am going to do my jump training.
Sunday, 7 June 2015
Active Rest - 07/06/15
Weigh in today was even better than yesteday I am down to a record low of 93.3kgs this morning which is the lightest that I have been for the last 15 years. Not bad considering that I didnt really train at all this week.
Got up at 9:30 am this morning and did 15 minute warmup on the exercise bike. Did 5 minutes on L1, 5 minutes on L2 and 5 minutes on L3 and rode 6.69km.
Then took the dog for a 1.3km walk which took 31:10 minutes and we climbed 304ft.
Got up at 9:30 am this morning and did 15 minute warmup on the exercise bike. Did 5 minutes on L1, 5 minutes on L2 and 5 minutes on L3 and rode 6.69km.
Then took the dog for a 1.3km walk which took 31:10 minutes and we climbed 304ft.
Saturday, 6 June 2015
Missed training again - 06/06/15
Was feeling really bad again this morning so I didnt train again today. Also my left knee is sore again.
I did my weigh in this morning and I am down to 93.8kgs which is good considering that I haven´t really trained too much this week.
I am playing basketball again tonight but I think that I will go shoot in a little bit as my shot was really bad yesterday.
If I keep loosing my current 1kg a week I will have lost 7 kgs by the time the championship comes around so I will be 86.8kgs.
Next week I am cutting out all soft drinks and just drinking water and coconut water for the next 7 weeks. I also plan to stop going to the the cafe for afternoon cofee and instead I will take cerial and milk to work.
I also plan to swap milk for soya milk to see if this speeds up the weight loss.
I am hoping that I will be able to get up all next week as I haven´t done a full weeks training yet. I am toying with the idea of taking wednesdays off and moving the wednesday training to sundays. This would mean that I will have the following schedule:
Monday AM - Walking + Stretching
Monday PM - Jump Training
Tuesday AM - Walking + Shooting + Stretching
Tuesday PM - Basketball
Wednesday AM - Walking + Stretching
Wednesday PM - Jump Training
Thursday AM - Walking + Conditioning + Stretching
Thursday PM - Basketball
Friday AM - Walking + Shooting + Stretching
Friday PM - Jump Training
Saturday AM - Walking + Conditioning + Stretching
Saturday PM - Basketball
Sunday AM - Walking + Shooting + Stretching
Sunday PM - Basketball
I did my weigh in this morning and I am down to 93.8kgs which is good considering that I haven´t really trained too much this week.
I am playing basketball again tonight but I think that I will go shoot in a little bit as my shot was really bad yesterday.
If I keep loosing my current 1kg a week I will have lost 7 kgs by the time the championship comes around so I will be 86.8kgs.
Next week I am cutting out all soft drinks and just drinking water and coconut water for the next 7 weeks. I also plan to stop going to the the cafe for afternoon cofee and instead I will take cerial and milk to work.
I also plan to swap milk for soya milk to see if this speeds up the weight loss.
I am hoping that I will be able to get up all next week as I haven´t done a full weeks training yet. I am toying with the idea of taking wednesdays off and moving the wednesday training to sundays. This would mean that I will have the following schedule:
Monday AM - Walking + Stretching
Monday PM - Jump Training
Tuesday AM - Walking + Shooting + Stretching
Tuesday PM - Basketball
Wednesday AM - Walking + Stretching
Wednesday PM - Jump Training
Thursday AM - Walking + Conditioning + Stretching
Thursday PM - Basketball
Friday AM - Walking + Shooting + Stretching
Friday PM - Jump Training
Saturday AM - Walking + Conditioning + Stretching
Saturday PM - Basketball
Sunday AM - Walking + Shooting + Stretching
Sunday PM - Basketball
Friday, 5 June 2015
Tired - 05/06/15
Woke up at 6am feeling really tired so I didnt train again today.
I am going to play in the next town this afternoon and I hope to start back training again tomorrow morning.
Went and played in the next town for 2 hours full court. It was good but I was feeling really weak due to 2 days only eating toast.
When I got home I did my jump training for the day I had 30 seconds rest in between sets:
Skipping 2 minutes - 2 sets
Slow Squats - 3x10
Lateral Jumps - 3x20
Jump Lunges - 3x10
Tuck Jumps - 3x8
Calf Raises -3x20
Cool down 10 minutes on the exercise bike on L1. Rode 4.68kms.
My stomach was gurgling throughout the exercises especially during the tuck Jumps.
I plan to get up tomorrow early and walk the dog with the weight vest and then go do my conditioning workout.
In the afternoon I am going to play in the next town again.
I am going to play in the next town this afternoon and I hope to start back training again tomorrow morning.
Went and played in the next town for 2 hours full court. It was good but I was feeling really weak due to 2 days only eating toast.
When I got home I did my jump training for the day I had 30 seconds rest in between sets:
Skipping 2 minutes - 2 sets
Slow Squats - 3x10
Lateral Jumps - 3x20
Jump Lunges - 3x10
Tuck Jumps - 3x8
Calf Raises -3x20
Cool down 10 minutes on the exercise bike on L1. Rode 4.68kms.
My stomach was gurgling throughout the exercises especially during the tuck Jumps.
I plan to get up tomorrow early and walk the dog with the weight vest and then go do my conditioning workout.
In the afternoon I am going to play in the next town again.
Stomach still a bit better - 04/06/15
My stomach is a bit better today but I was really tired so I didnt traing in the morning. I have eaten today without diarreia so looking up.
This afternoon we played full court basketball from 16:00 until 18:30. I felt crap still but was able run ok.
This afternoon we played full court basketball from 16:00 until 18:30. I felt crap still but was able run ok.
Stomach bad again - 03/06/15
Woke up in the middle of the night with really bad diarreia and kept waking up for the rest of the night.
Needless to say I didnt train all day. I was unable to eat anything as well except dry toast and I drank coconut water too keep hidrated.
Needless to say I didnt train all day. I was unable to eat anything as well except dry toast and I drank coconut water too keep hidrated.
Tuesday, 2 June 2015
Better again - 02/06/15
Woke up nice and early this morning and did the follwing training:
Warm up - 15 minutes on the exercise bike (5 mins L1, 5 mins L2 and 5 mins L3) rode 6.66kms
I then walked the dog with a 5kg weight vest. We walked 1 mile in 21.06 mins and climbed 268ft.
I then went to the clube and did the following training:
Made 5 freethrows
Mikan drill make 10 and Reverse Mikan Drill made 10
Shot 20 freethrows
3 x Layup sequence with 5 made freethrows as rest between sets
Ray allen 3 point drill
5 made freethrows
3 x shooting drill with 2 balls and chairs on elbows with 5 made freethrows as rest
2 x stepback shooting drill with 2 balls and chairs on elbows with 5 made freethrows as rest
20 made freethrows
My shooting percentage is below:
As a cool down I did 10 minutes on level 1 on the exercise bike and rode 4.81km
Warm up - 15 minutes on the exercise bike (5 mins L1, 5 mins L2 and 5 mins L3) rode 6.66kms
I then walked the dog with a 5kg weight vest. We walked 1 mile in 21.06 mins and climbed 268ft.
I then went to the clube and did the following training:
Made 5 freethrows
Mikan drill make 10 and Reverse Mikan Drill made 10
Shot 20 freethrows
3 x Layup sequence with 5 made freethrows as rest between sets
Ray allen 3 point drill
5 made freethrows
3 x shooting drill with 2 balls and chairs on elbows with 5 made freethrows as rest
2 x stepback shooting drill with 2 balls and chairs on elbows with 5 made freethrows as rest
20 made freethrows
My shooting percentage is below:
| Shots made | Shots atempted | Percentage |
| 5 | 7 | 71,4 |
| 20 | 26 | 76,9 |
| 5 | 8 | 62,5 |
| 5 | 6 | 83,3 |
| 5 | 8 | 62,5 |
| 5 | 7 | 71,4 |
| 5 | 7 | 71,4 |
| 5 | 6 | 83,3 |
| 5 | 7 | 71,4 |
| 5 | 6 | 83,3 |
| 5 | 5 | 100,0 |
| 20 | 25 | 80,0 |
| 90 | 118 | 76,3 |
I didn´t do too badly. I shot 76.3% total from free throws.
I did however shoot really badly in the drills which I expected I have never really practiced game speed drills before.
The next shooting day I am only going to do 1 set of the layup sequence and concentrate more on shooting.
As a cool down I did 10 minutes on level 1 on the exercise bike and rode 4.81km
Monday, 1 June 2015
Ill again!! - 01/06/15
Woke up this morning with a really sore throat and blocked up nose/face. Not going to train this morning and going to try and do jump training tonight.
In the afternoon I felt much better so I went straight home from work and did my first jump training session of the week, I did the following:
Warmup = Exercise bike 5 minutes on level 1 and 10 minutes on level 2 rode 6.62km
Skipping 2 minutes
Skipping 2 minutes
Slow squats 3 x 10
Lateral Jumps 3 x 20
Jump lunges 3 x 10
Tuck Jumps 3 x 8
Calf Raises 3x 20
I rested 30 seconds between sets.
I then did another 10 minutes on the exercise bike on level 1 for 4.44kms and then did some stretching.
In the afternoon I felt much better so I went straight home from work and did my first jump training session of the week, I did the following:
Warmup = Exercise bike 5 minutes on level 1 and 10 minutes on level 2 rode 6.62km
Skipping 2 minutes
Skipping 2 minutes
Slow squats 3 x 10
Lateral Jumps 3 x 20
Jump lunges 3 x 10
Tuck Jumps 3 x 8
Calf Raises 3x 20
I rested 30 seconds between sets.
I then did another 10 minutes on the exercise bike on level 1 for 4.44kms and then did some stretching.
Working All Day - 31/05/15
Had to work all day today so no training. I started at 5.30 and worked until 20.00!!! Also didnt eat properly tday either.
Did my weigh in this morning I am back up to 94.9kgs. Still under 95kgs so not bad and the extra weight is leg-muscle which is all good weight.
Did my weigh in this morning I am back up to 94.9kgs. Still under 95kgs so not bad and the extra weight is leg-muscle which is all good weight.
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