Didn't get to bed until after mid night last night so I slept in and didn't walk this morning.
I was thinking about my training going forward and I think that I am going to split the training into Right Side and Left Side and practice everything every day except mondays when the court is closed.
I plan to add stepback moves in a couple of months when I have lost more weight as they force my knees really badly at the moment.
The training for the next couple of months will be as follows:
Training Right Hand side of the court (Tuesdays, Thursdays, Saturdays)
Layups:
20 x Mikan Drill
20 x Reverse Mikan Drill
10 x Layup Right Hand
10 x Layup Left Hand
10 x 2 footed Right Hand
10 x 2 footed Left Hand
10 x Finger Roll R hand
10 x Finger Roll L hand
10 x Floater (1 foot)
10 x Floater (2 foot)
10 x Euro-step
10 x Yugo-step
10 x Reverse L Hand
10 x Reverse R hand
10 x Spin move
Shooting:
20 x Freethrow
10 x Jump shot close
10 x Jump shot Middle
10 x Jump shot Elbow
20 x 3 points middle (10 x catch and shoot + 10 x catch wait shoot)
20 x 3 points Elbow (10 x catch and shoot + 10 x catch wait shoot)
10 x Fake 3, drive right, Pull up from middle
10 x Fake 3, drive right, Pull up from elbow
10 x Fake 3, drive right, floater 1 foot from middle
10 x Fake 3, drive right, Floater 2 feet from middle
10 x Fake 3, drive right, floater 1 foot from elbow
10 x Fake 3, drive right, Floater 2 feet from elbow
10 x Fake 3, Fake Drive, dribble to left Pull up from middle
10 x Fake 3, Fake Drive, dribble to left floater 1 foot up from middle
10 x Fake 3, Fake Drive, dribble to left floater 2 foot up from middle
10 x Fake 3, Fake Drive, dribble to left floater 1 foot up from elbow
10 x Fake 3, Fake Drive, dribble to left floater 2 foot up from elbow
20 x Freethrows
Training Left Hand side of the court (Wednesdays, Fridays and Sundays)
Layups:
20 x Mikanb Drill
20 x Reverse Mikan Drill
10 x Layup Left Hand
10 x Layup Right Hand
10 x 2 footed Left Hand
10 x 2 footed Right Hand
10 x Finger Roll L hand
10 x Finger Roll R hand
10 x Floater (1 foot)
10 x Floater (2 foot)
10 x Euro-step
10 x Yugo-step
10 x Reverse R Hand
10 x Reverse L hand
10 x Spin move
Shooting:
20 x Freethrow
10 x Jump shot close
10 x Jump shot Middle
10 x Jump shot Elbow
20 x 3 points middle (10 x catch and shoot + 10 x catch wait shoot)
20 x 3 points Elbow (10 x catch and shoot + 10 x catch wait shoot)
10 x Fake 3, drive right, Pull up from middle
10 x Fake 3, drive right, Pull up from elbow
10 x Fake 3, drive right, floater 1 foot from middle
10 x Fake 3, drive right, Floater 2 feet from middle
10 x Fake 3, drive right, floater 1 foot from elbow
10 x Fake 3, drive right, Floater 2 feet from elbow
10 x Fake 3, Fake Drive, dribble to left Pull up from middle
10 x Fake 3, Fake Drive, dribble to left floater 1 foot up from middle
10 x Fake 3, Fake Drive, dribble to left floater 2 foot up from middle
10 x Fake 3, Fake Drive, dribble to left floater 1 foot up from elbow
10 x Fake 3, Fake Drive, dribble to left floater 2 foot up from elbow
20 x Freethrows
I am going to take my son to train with me in an hour or so and I am going to see how long the training takes me.
Online Diary of my progress using basketball to loose weight and get into shape.
Wednesday, 29 July 2015
Tuesday, 28 July 2015
28/07/15 - Second walk done.
Woke up at 5:30 again this morning and walked the dog before work. We again walked 1.4 miles climbing 482ft in 24.08 minutes.
In the evening I did 5 minutes on the exrecise bike before 2 hours of basketball.
In the evening I did 5 minutes on the exrecise bike before 2 hours of basketball.
Monday, 27 July 2015
27/07/15 - Walk done
Got up early this morning and took the dog for a walk for the first time in a week! We walked 1.4 miles in 32 minutes and climbed 400ft.
This afternoon I sorted out my garage gym as I have been painting new basketball backboards in there.
I decided that I was going to give it a week before I start my jump training to make sure that my hamstring is 100% healed as it was feeling a bit tight again after walking in the morning.
This afternoon I sorted out my garage gym as I have been painting new basketball backboards in there.
I decided that I was going to give it a week before I start my jump training to make sure that my hamstring is 100% healed as it was feeling a bit tight again after walking in the morning.
Sunday, 26 July 2015
26/07/15 - Rest day
My weigh in today was really good I am down to 91.8kgs after the training yesterday (lost 1.4kgs in one day).
Decided to take the day off today and sleep in until 9:30 ready to get up early again tomorrow and go walking before work. I am going to start jump training again tomorrow night as well.
Decided to take the day off today and sleep in until 9:30 ready to get up early again tomorrow and go walking before work. I am going to start jump training again tomorrow night as well.
25-07-15 - Training
My weigh in today was ok. I am back up to 93.2kgs.
My hamstrig is 100% again. Went to the next town today we had a really good training session with loads of running and layup drills followed by full court games forcing man to man defence.
My hamstrig is 100% again. Went to the next town today we had a really good training session with loads of running and layup drills followed by full court games forcing man to man defence.
Friday, 24 July 2015
24/07/15 - third game
We had our third game and final game of the tornament this morning. I didnt play much and didn't even get a shot. I did cause 2 turnovers but apart from that didnt do much.
Although I played badly during the tornament my leg is now better and my fitness has definately improved a lot.
I am going to keep on walking every day in the mornings before work and I am going to start the jump program again monday and do all workout days (monday, wednesday, friday and sundays on odd weeks and tuesday, thursday and saturdaysin even weeks).
I am also going to continue playing on tuesday and saturdays as well as shooting on saturday and sunday mornings. I am also going to consentrate on upping the pace at which I play during training do move my fitness onto the next level. I am also going to try and go back to doing Pilates once or twice a week to try and resolve my lower back pain.
Although I played badly during the tornament my leg is now better and my fitness has definately improved a lot.
I am going to keep on walking every day in the mornings before work and I am going to start the jump program again monday and do all workout days (monday, wednesday, friday and sundays on odd weeks and tuesday, thursday and saturdaysin even weeks).
I am also going to continue playing on tuesday and saturdays as well as shooting on saturday and sunday mornings. I am also going to consentrate on upping the pace at which I play during training do move my fitness onto the next level. I am also going to try and go back to doing Pilates once or twice a week to try and resolve my lower back pain.
23/07/15 - Second Game
Had our second game of the tournment today and got our asses kicked!! I only took 2 shots and both were in and outs hitting the back of the rim!!!
Wednesday, 22 July 2015
22/07/15 - First game today
Got up and went to physio but only had ultrasound as I only had15 minutes before the bus as we had the first game of the tornament this morning. My leg felt good but I played really badly and shot like shit. Shot 2 3 pointers the first was a total airball and the second hit the back of the rim and came out again! Also missed a open running floater.
Worse still my defense was bad and I had a couple of turn overs. The only positives were 3 steals and I caused 4 turn overs!
Hoping tomorrow will be better.
On a more positive note we won the game by 1 point after being down 20 in the first half.
Worse still my defense was bad and I had a couple of turn overs. The only positives were 3 steals and I caused 4 turn overs!
Hoping tomorrow will be better.
On a more positive note we won the game by 1 point after being down 20 in the first half.
21/07/15 - Second Physio Done
Had my second physio session today and my leg is feeling much better.
Had total rest again today
Had total rest again today
Monday, 20 July 2015
20/07/15 - First Physio Done
Went to the physio this afternoon and the leg is feeling better. Still icing it.
I have been banned from going on a court until wednesday morning when the first game is. He also said that I should not stretch until wednesday either.
I am ok to walk still.
I am going back 7am tomorrow morning for more treatment then wednesday morning I will do another session and he will pass a stretching program before I go to the game. We will do the same thursday and friday and probably all of next week to fix all the damage from the 3 games.
Basically the muscle I have strained is used for explosion sohe said to try not to make any explosive movements which may be a problem as Most of my game is getting steals and laying up and layups!!!
The team has a training session today. I am going to go to show my face but will go in jeans and shoes so that I cant play at all.
I am going to shoot freethrows tomorrow afternoon with my son to rebound and do the same wednesday morning if I have time after physio.
I have been banned from going on a court until wednesday morning when the first game is. He also said that I should not stretch until wednesday either.
I am ok to walk still.
I am going back 7am tomorrow morning for more treatment then wednesday morning I will do another session and he will pass a stretching program before I go to the game. We will do the same thursday and friday and probably all of next week to fix all the damage from the 3 games.
Basically the muscle I have strained is used for explosion sohe said to try not to make any explosive movements which may be a problem as Most of my game is getting steals and laying up and layups!!!
The team has a training session today. I am going to go to show my face but will go in jeans and shoes so that I cant play at all.
I am going to shoot freethrows tomorrow afternoon with my son to rebound and do the same wednesday morning if I have time after physio.
Sunday, 19 July 2015
19/07/15 - More injured
I played about 8 minutes yesterday before I agrivated my hamstring more! I am feeling it again walking and getting a bit worried about the championship on wednesday!!
I am icing it every hour and I am goinfto buy more ibuprofen a little later on as well. I am not going to walk or train today so that I don't agrivate the injuy any more. Tomorrow morning I am going to book the physio to see if I can get the hamstring in the best shape that it can be in for wednesday.
On a more positive note I am back down to 92.4kgs.
I am icing it every hour and I am goinfto buy more ibuprofen a little later on as well. I am not going to walk or train today so that I don't agrivate the injuy any more. Tomorrow morning I am going to book the physio to see if I can get the hamstring in the best shape that it can be in for wednesday.
On a more positive note I am back down to 92.4kgs.
Saturday, 18 July 2015
18/07/15 - Back to training
Got back to training this morning. The hamstring is still a little sore so I took it easy as I didn't want to push it too much on my first day back so I woke up and walked the dog for 22.42 minutes and 1 mile. We climbed 312ft.
The hamstring did't give me too much pain so I went to the club and shot for a couple of hours rfrom the right side of the court. As the championship is next wednesday, Thursday and Friday I practiced game specific shots off of the fake and drive.
I have started getting my eye in although my 3 poing shot is still problematic. My freethrows are ging good. I made 20 in a row during my cooldown make 50 treethrows.
I was unable to practice layups and floaters as I didnt want to re-injure the hamstring, but I was able to shoot off the dribble pain free as were my 3 pointers.
I have a match tonight and hoping that enough people show up for me not to have to play but we will see.
The hamstring did't give me too much pain so I went to the club and shot for a couple of hours rfrom the right side of the court. As the championship is next wednesday, Thursday and Friday I practiced game specific shots off of the fake and drive.
I have started getting my eye in although my 3 poing shot is still problematic. My freethrows are ging good. I made 20 in a row during my cooldown make 50 treethrows.
I was unable to practice layups and floaters as I didnt want to re-injure the hamstring, but I was able to shoot off the dribble pain free as were my 3 pointers.
I have a match tonight and hoping that enough people show up for me not to have to play but we will see.
17/07/15 - Stupid
I stupidly decided to play basketball last night and have made my hamstring worse!!! So again no walking this morning and more icing and cream. I am also taking ibuprofen 3 times a day.
16/07/15 - hamstring Still bad
Didn't walk this morning as the hamstring is still bad. Been icing the leg every couple of hours and using ibuprofen cream to stop the swelling. It isnt feeling too bad and I can walk without pain.
Thursday, 16 July 2015
15/07/15 - Strained Hamstring
While playing basketball last night I pulled my hamstrig. The problem was because I hada meeting run late so I didn't have time to ride the exercise bike before I went to basketball.
It isn't too bad but I will have to rest it for a couple of days.
Tuesday, 14 July 2015
14/07/15 - walking done
Just got back from my morning walk with the dog. We walked 1.4 miles and climbed 475ft in 34.57 minutes.
I am hoping to go to the club this afternoon to play 2v2 or 3v3 for a couple of hours.
I am hoping to go to the club this afternoon to play 2v2 or 3v3 for a couple of hours.
Monday, 13 July 2015
13/07/15 - Active Rest
Got up and was surprised that I was still under 92kgs (91.6kgs). Took the dog for a walk before work. We walked 1.4 mile in 34.17 minutes and climbed 472ft.
Was planning to play basketball this afternoon but I got stuck in a meeting all after noon.
Was planning to play basketball this afternoon but I got stuck in a meeting all after noon.
Sunday, 12 July 2015
08/07/15 - Missed Shooting again
Got up and walked 1.4 miles in 36.01 minutes, climbed 481 feet during the walk.
In the afternoon I plated 2v2 for about an hour then I played against the remaining 2 players for another 30 minutes as one of the guys went home.
In the afternoon I plated 2v2 for about an hour then I played against the remaining 2 players for another 30 minutes as one of the guys went home.
12/07/15 - Still got work to do.
I didn't shoot too well in the game last night I was 1 for 5 from 3 points but all of the 4 shots that missed were in and outs hitting the back of the rim and bouncing out so I am not too upset. At least they were all straight shots not missing from the sides. I made 5 drives to the basket and was fouled on every one of them which would mean that at my current percentage I would have finished the game with 11 points if we had been shooting freethrows.
On a more positive note my weight is down to 91.4kgs this morning so I should be down to about 89kgs by the time the championship rolls around in just under 2 weeks.
I am having a rest day today and I am going to train tomorrow afternoon as well to try and work on my shot a bit more. I am going to record the percentages as well to get a better idea.
On a more positive note my weight is down to 91.4kgs this morning so I should be down to about 89kgs by the time the championship rolls around in just under 2 weeks.
I am having a rest day today and I am going to train tomorrow afternoon as well to try and work on my shot a bit more. I am going to record the percentages as well to get a better idea.
Saturday, 11 July 2015
10/07/15 - More shooing done - Still loving the turn!!
Got up extra early for some reason so I did a weigh in which looked like I was going to be 91.8kgs but went back up to 92.2kgs in the end. I am hoping that I will be down to 91.xkgs by tomorrow.
I took the dog for a 1.4 mile walk. It took 34.10 minutes (a pb I think) and we climbed 465ft.
I then went to the Club again and did the same shooting as yesterday and was still amazed at the increase in shooting percentage using the turn and I think it is because it aligns the hand and shoulder to the basket and also naturally couses you to use one eyed shooting (another Proshot concept).
I was still struggling with my 3 point shot until I made 4-5 shots then it just clicked and I started swishing the shots and it felt really easy, relaxed and natural.
I have a match tonight so I will see how well I can translate training gains into game specific points.
I took the dog for a 1.4 mile walk. It took 34.10 minutes (a pb I think) and we climbed 465ft.
I then went to the Club again and did the same shooting as yesterday and was still amazed at the increase in shooting percentage using the turn and I think it is because it aligns the hand and shoulder to the basket and also naturally couses you to use one eyed shooting (another Proshot concept).
I was still struggling with my 3 point shot until I made 4-5 shots then it just clicked and I started swishing the shots and it felt really easy, relaxed and natural.
I have a match tonight so I will see how well I can translate training gains into game specific points.
10/07/2015 - Training the turn
I got up early and weighed in and Iam down to 92.1kgs. I took the dog for a quick 0.6 mile walk, it took 14.46 minutes and we climbed 22.20 minutes.
I then went to the club to work on the turn. It was amazing the differnce the turn made to my shot.
I started off making 20 freethrows and then I made 10 mikan drill layups then 10 reverse mikan drills.
I then made 10 jumpshots from the right hand side about 1 meter away from the basket on the freethrow lines. I forced the turn and was amazed that using the turn I missed only 3 shots making the 10 shots. I then moved to a point in the middle of the elbow and the baseline along the freethrow line and was again amazed at the difference in my shot. I then moved back to the elbow and made 10 moe shots. The turn was the missing ingrediente from my shot. I seemed that I couldnt miss. My shot was fluid and much more relaxed than before.
I then made 10 freethrows and then did the same thing from the left hand side. I then made 10 more freethrows.
I forgot to state that all shots were made off of the bounce to simulate catching off of a pass. (bounce the ball off of the ground so that it bounces over head height and then catch the ball on its way down, before dipping and shooing with the turn).
I then tried the turn shooting 3 points from the middle of the court. This is where it all stopped working!!! my shots were all over the place. Mostly they were dropping short though!
I had to stop before I made 10 shots as I had to go home to get ready to go to work.
I am going to do the same routine for the next week 2 weeks up until my tournament.
I then went to the club to work on the turn. It was amazing the differnce the turn made to my shot.
I started off making 20 freethrows and then I made 10 mikan drill layups then 10 reverse mikan drills.
I then made 10 jumpshots from the right hand side about 1 meter away from the basket on the freethrow lines. I forced the turn and was amazed that using the turn I missed only 3 shots making the 10 shots. I then moved to a point in the middle of the elbow and the baseline along the freethrow line and was again amazed at the difference in my shot. I then moved back to the elbow and made 10 moe shots. The turn was the missing ingrediente from my shot. I seemed that I couldnt miss. My shot was fluid and much more relaxed than before.
I then made 10 freethrows and then did the same thing from the left hand side. I then made 10 more freethrows.
I forgot to state that all shots were made off of the bounce to simulate catching off of a pass. (bounce the ball off of the ground so that it bounces over head height and then catch the ball on its way down, before dipping and shooing with the turn).
I then tried the turn shooting 3 points from the middle of the court. This is where it all stopped working!!! my shots were all over the place. Mostly they were dropping short though!
I had to stop before I made 10 shots as I had to go home to get ready to go to work.
I am going to do the same routine for the next week 2 weeks up until my tournament.
09/07/2015 - Walking only today
Woke up and walked the dog again this morning for 36.01 minutes. We covered 1.4 miles and climbed 481 kms.
I was unable to train in the afternoon or evening as my son was sick in bed so I had too look after him.
My weight is down to 92.1kgs today.
As I was at home I took a look at the new videos from ProShot. I watched this new video https://www.youtube.com/watch?v=pa1Q3-Z2Fpg which highlighted the turn.
I was unable to train in the afternoon or evening as my son was sick in bed so I had too look after him.
My weight is down to 92.1kgs today.
As I was at home I took a look at the new videos from ProShot. I watched this new video https://www.youtube.com/watch?v=pa1Q3-Z2Fpg which highlighted the turn.
07/07/2015 - Missed shooting
I got up and walked the dog again this morning we walked 1.4kms and climbed 473ft today it took 35.36 mimnutes.
As I had to work I didn't shoot but in the afternoon I met up with some of the younger guys and we played 3v3 for 2 hours.
In the evening I played for another 2 hours in the teams weekly run.
As I had to work I didn't shoot but in the afternoon I met up with some of the younger guys and we played 3v3 for 2 hours.
In the evening I played for another 2 hours in the teams weekly run.
06/07/15 - Walking
Got up and walked the dog again this morning. I am planning to workout every day as I haven lost any weight in the last couple of weeks. Today I was up to 93.6kgs again.
We walked 1.4kms and climbed 473ft in 32.48 minutes.
I have changed my working hours to the morning as my son will be on summer holidays from next week so I will be off in the afternoons.
We walked 1.4kms and climbed 473ft in 32.48 minutes.
I have changed my working hours to the morning as my son will be on summer holidays from next week so I will be off in the afternoons.
05/07/15 - Game
Got up and walked the dog for 35.52 minutes. We walked 1.4kms and climbed 482ft.
Today we had a game against one of the local teams from a surrounding town.
We only had 6 players but did OK we lost 64-75. I shot really badly but my D was good and I shut down their center who got 16 in the first quarter. He had 8 points for the 3 quarters than I was on the court and I got 3 charges against him which stopped him driving for the rest of the game.
I also lasted playing 3 whole quarters.
Today we had a game against one of the local teams from a surrounding town.
We only had 6 players but did OK we lost 64-75. I shot really badly but my D was good and I shut down their center who got 16 in the first quarter. He had 8 points for the 3 quarters than I was on the court and I got 3 charges against him which stopped him driving for the rest of the game.
I also lasted playing 3 whole quarters.
04/07/15 - Shooting
Got up and did my weigh in I am a bit heavier again at 92.8kgs I then took the dog for a quick 1 mile walk. we walked for 21.47 miles and climbed 327ft.
I then went to the Clube and did my shooting workout from the right hand side of the court. Was shooting really badly.
In the evening I went to the next town and we played full court for 2 hours.
I then went to the Clube and did my shooting workout from the right hand side of the court. Was shooting really badly.
In the evening I went to the next town and we played full court for 2 hours.
Friday, 3 July 2015
03/07/15 - Good Morning
This morning I woke up and weighed myself and I am down to 92.8kgs the lightest I have been for around 10 years!!!!
I then took the dog for a walk for 23.16 minutes. We walked 1 mile and climbed 318ft.
I then went to the club and trained with a team mate for 1 hour. We practiced shooting and layups with light defense and then we played 1v1 for around 20 minutes which I won by one point even though I made probably only one of 20 3 poing attempts!!!
Tomorrow we are going to train again in the morning.
I then took the dog for a walk for 23.16 minutes. We walked 1 mile and climbed 318ft.
I then went to the club and trained with a team mate for 1 hour. We practiced shooting and layups with light defense and then we played 1v1 for around 20 minutes which I won by one point even though I made probably only one of 20 3 poing attempts!!!
Tomorrow we are going to train again in the morning.
02/07/15 - Walking only
Yesterday I had to work again early but I managed to get a quick Mile walk in with the dog before I started. we walked for 22.43 minutes and climbed 312ft.
In the afternoon I also walked a couple of miles to pick up my car.
In the afternoon I also walked a couple of miles to pick up my car.