Its pretty hard to dunk fo me
The workout was tough. It seemed more to b like n aerobic workout though. What would u reccomend with weight training type of things
Midnight, you were right the pump was the problem. I switched to another one and had no trouble filling the ball. In fact I ended up filling 3 basketballs (regular, junior, and mini size) and now have a whole set of homemade medicine balls, one 5 lbs, one 9 lbs and one 12 lbs. Thanks for the great idea.
Alex - your point was valid, in fact we are beginning the earliest elements of functional training for basketball. Tomorrow’s session: rope warmup, rounds 1-3, 25 pushups, round 4-6 10 dips //gpp: jacks, shuffle, pushups, chinees - 6 sets. // SPP - from low point-rebound position, coach to throw med-ball at backboard, athlete rebound, control jump and touch rim with ball x 5 times, go to other side: perform 5 sets each. Finish with 15-30 minutes shoot-around. Report back & tell me how it goes. In faith, Coach Davies
Coach Davies, you recommended that I have my son follow the workout posted earlier in this thread, but as we discussed in a few other threads, my son is preparing for football season currently. Should I still have him follow the basketball oriented workout in this thread? In the mean time, I ran him through a modified (shortened) version of the Nate Dogg workout yesterday and he seemed to performed quite well – the kid has amazing endurance, I know I couldn’t keep up with him.
Buster-smart call, that would be appropriate - tell me how he did, other than endurance. What position, ht & wt - if you have already posted that info, I apologize. In faith, Coach Davies
Workout had me suckin in wind. Finished up with a few swiss ball crunches at end
Coach, he hardly ever comes off the field. He plays running back on offense, linebacker on defense and is also the teams kicker and punter. He’s 13-years old, 5’9’ and weighs 155 lbs with no visible fat. From the Nate Dogg workout we shortened the rope skip warmup to 4 rounds which he did fine, the strength complex we did only the med ball wood chops, the one arm snatch (w/a dumbbell), the glute-hams, the burpees, and (my addition) two-hand snatch w/a sandbag. He had trouble with the glute-hams only getting about 10 reps. Other than visibly tiring each succeeding complex, did the rest OK. The GPP complex we did as described. He had never done star jumps before so he was a little shakey the first complex, but actually improved at them the more he did. Next he id the farmers walk w/30 lbs which were OK (he said his arms were getting very sore at the end) and the reverse hypers which he could only do for sets of 15 reps. Next, we did the medicine ball complex (he started the throws from a squatting position which I’m not sure is correct, should it be from the ground?) with a 9 lb water-filled basketball which he did fine. We finished up with chinees for 2 minutes and then 1 crunch complex (form Kato’s post).
Hey Coach Davies…first of all, thanks for all of the great info. you have been posting. There is obviously a huge demand for functional training information out there. I have been following all of the threads the best that I can and decided to post on this particular topic. I am a former basketball player who would like to get back in shape and I think that the GPP work that you are prescribing for the young ball players is what i’m interested in. My background: I am now 30 years old, 6’4" tall and about 200 lbs. I really haven’t played ball in a few years. I am still in good shape compared to the average Joe but nowhere near the shape I am used to being in. I used to be able to touch the top of the box off of one step vertical and could do a 360 dunk spinning from the post. I was also very quick for my size (easily guarding smaller players and great at breaking my man down and getting to the basket off of a quick first step). I really just want to get back to playing the way I used to…I don’t enjoy playing now because I have lost so much strength and quickness. I had hernia surgery a couple of years ago and have a son that just turned one so I haven’t really dedicated much time to getting back in shape. I have been lifting recently and I did some jumping the other day. I can still hit my forehead at about my eyebrows on the backboard with a few steps but I have no real explosiveness…I have trouble dunking off of a one-step vertical. My legs used to feel like springs and now I just feel old and sluggish. I really want to be strong again and get that bounce back. In your opinion, would it be OK good for me to do the circuits that you are prescribing for the young ballplayers? I respond quickly to training so I think I will adapt quickly if I don’t kill myself trying. I really enjoy functional strength training with weights and would like to bring my bodyweight up to about 210 or 215…how would I mesh the GPP circuits with weight training? I really don’t care about my training being basketball specific…I just want to be explosive. I am also considering competing in Master Track and Field (Decathlon) if I can get back to where I used to be. Any advice would be great. On behalf of everyone, your time is much appreciated.
that would be perfect - lets get you back on the court and show the young bucks, not to mess with the old guys! In faith, Coach Davies