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PolishHammer1977
New member
Started performing serious hoop workouts again as of last week. I did my normal hour long routine on the court consisting of all primary fundamental drills. Here it is;
1 minute wall sit X 5 then stretch.
Stationary ball handling one ball X 1 minute X 3
Stationary ball handling two balls X 1 minute X 3
Full court sprints dribbling both balls alternately X 1 minute X 3
Rest for a couple minutes
Defensive slides. Dramatically slow, concentrating on the movement not the speed of the movement. X 1 minute X 3
10 full court sprints in a row. Sprint forward to the baseline and backpeddle back to the orginal position. X 3
one on one moves from perimeter with one dribble. 25 makes
one on one moves outside the arc with two dribbles. 25 makes
Post moves on left block. 25 makes
Post moves on right block. 25 makes.
Foul shots.
Periodically during the workout I dunk balls that I miss. I dunk 80% of my missed shots. Extra stim for me! That was the hour.
I headed into the gym and headed to the squat rack. Planned on doing 10 sets and then leaving. I do my first couple sets nice and light @ 225. Both sets were for fifteen complete reps and very slow. The third set, third rep I felt that "ZING" pain. The borderline tear of a muscle fiber that lets you know that you have just tore down as much muscle as you can without injuring yourself. I left 5 minutes after that rep. Felt great.
1 minute wall sit X 5 then stretch.
Stationary ball handling one ball X 1 minute X 3
Stationary ball handling two balls X 1 minute X 3
Full court sprints dribbling both balls alternately X 1 minute X 3
Rest for a couple minutes
Defensive slides. Dramatically slow, concentrating on the movement not the speed of the movement. X 1 minute X 3
10 full court sprints in a row. Sprint forward to the baseline and backpeddle back to the orginal position. X 3
one on one moves from perimeter with one dribble. 25 makes
one on one moves outside the arc with two dribbles. 25 makes
Post moves on left block. 25 makes
Post moves on right block. 25 makes.
Foul shots.
Periodically during the workout I dunk balls that I miss. I dunk 80% of my missed shots. Extra stim for me! That was the hour.
I headed into the gym and headed to the squat rack. Planned on doing 10 sets and then leaving. I do my first couple sets nice and light @ 225. Both sets were for fifteen complete reps and very slow. The third set, third rep I felt that "ZING" pain. The borderline tear of a muscle fiber that lets you know that you have just tore down as much muscle as you can without injuring yourself. I left 5 minutes after that rep. Felt great.
