My current workout is:
-50, 40 Pound Weight Lifts on each arm
-50 Squats with 20 Pound Weights
-50 Calf Raises
-10 Minutes of Jumproping
-10 Minutes of Weaving through Cones
-10 Minutes of Working on my explosion/first step
-10 Minutes of Practicing getting by a defender while using a chair
-10 Minutes of Passing at targets: bounce passes, behind the back, etc
-10 Minutes of Working on my weak hand
-10 Minutes to Go over screens
*1-3 times a week I shoot at my hoop for 45 minutes*
MY QUESTION IS WHAT DRILLS CAN I ADD TO THIS TO GET BETTER AT GETTING PAST MY DEFENDER?
squat 5 reps with your 75-90% of your 1 rep max and add 5 pounds every day,
Oh and also do 10 hill sprints that are from 60m-100m
I garuntee you you'll be able to dunk through traffic when you do this for a while
Your workout sounds fine. Just be ?careful with the wieghts. You do not want to bulk up too much. Stick to the push ups and situps but add more resistance too like elevated pushups, wide pushups, fingertip pushups. I had a problem in driving when I drove.... I used to stay in one spot in air. this resulted in my shots getting blocked or way off. Then I started to move in air and adjust my shot while I was in air. On top of that I learned how football cradle the ball to the hoop and flick it in to the basket. (* Derrick Rose is a perfect example of this) This works because its hard to strip the ball and majority of the time they hit your arm not the ball. I had other kids come up to me and say they hate the way I drive they always get a hand on the ball but its not enough and in the end I score easily. You dont need to be big but it helps.. you could take more contact but the real trick is the move in the air and adjust your drive.
Oh cool so am I. Nice workout. My parents wont let me lift weights yet. But I have a similar workout. I add plyometrics. My strongest weapon in my game is driving. I work on plyos very often. Jumproping should be done everyday. Defiantely watch some videos. I really like this one website called http://theunguardables.com/ Coach Shelby is a great coach. Watch the videos, read the articles, they really help
Yo, I use to be in the same boat as you awhile ago! And truth is I never really saw significant results doing just simple workouts I made. But I found this workout online, and begged my parents if I could get it. Luckily they caved in! But anyways this thing has done WONDERS for me, I am soo much quicker and athletic now just because of the simple tricks that are taught in this program! Really has taken my game to the next level, I went from a Jv scrub to now a Sophomore starting on a Varsity State Championship team! Really do recommend this if you want to play at the next level too! I've been getting tons of letters because of how much quicker, more explosive, and more athletic that I have gottten. So dude for real... Check this out
Looking to Give Back to The Younger Players! Shoot me a message if you need help!