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.