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Well I've been playing basketball for about 8 years now and its almost time for tryouts at the high school. I have been working out with the team for about two months now but I try to do all the real work on my own. So Here's the Basics:I'm 6 foot 2 inches (almost 6"3)I weight about 178 lbs mostly muscleI am a freshman this yearHere's the workout Basketball WorkoutOn Court Workout – 3 Hours DailyForm Shooting Straight Out – 10 makes step back to 3Normal Lay ups Close In – 20 makes in row (both sides)Reverse Lay ups Close In – 20 makes in row (both sides)Right Elbow Jump Shots – 25 makesLeft Elbow Jump Shots – 25 makesRight Wing Jump Shots – 25 makesLeft Wing Jump Shots – 25 makesFoul Line Jump Shots – 25 makesFree Throws – 25 keep track of makes-Rapid Fire Shooting – 100 shots from deep to close Three Point Shooting Form – set shots from around keySwing Through Right Shots – 25 makes all spotsSwing Through Left Shots – 25 makes all shotsThree Point Wing Shooting – 25 makesThree Point Baseline Shooting – 25 makesAttack Basketball lay ups – 10 both sidesTaps of Glass – 25 taps both sidesLeaping Lay ups – High as possible (vertical)Free Throws – 25 keep track of makes-Right Hand Dribbling – low pound till exhaustionLeft Hand Dribbling – low pound till exhaustionCrossover Dribbles – low 50 quick forward and backBehind Back Dribbles – low on toes 50 quickThrough Legs – Rotating 50 quick and lowSpin Moves – 20 quick ball near bodySprint Dribbling – 20 times back and forth rotating ballThree Throws – 25 keep track of makes-Passing form – with partner quickMoving Passing – with partner quick Bounce Passes – quick on moveOverhead passes – distance and quicknessJab Steps – 20 each (right left spin)Ball Movement – keep strong with ball be aggressiveDefensive stance and slides – with partner low and fastFree Throws – 25 keep track of makesGym Workout – 1 hour Daily-Varies on daily liftingJump Rope – 10 minutes in rowTreadmill – 30 minutes high paceBike – 20 minutes steady paceElliptical Machine – 20 minutes till max heart rate Calf Raises – 3 sets of 10 both feetWeighted Lunges – 3 sets of 10 alternatingSquats – 3 sets of 6Bench Press – 3 sets of 10Free Weights – curls or other 3 sets of 20Pull Ups – 3 sets to maxMany more
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