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