They say it needs 4 hours of training per day to be a pro, but I have school-works. I can't imagine how those guys study and do their school-works. Like, c'mon. I get home at 6 or 7 pm. How can I train that long?
As for my situation, can I ask you guys for your help? How long should I train per day? What should I do? Jog? Suicides?
(also speaking of suicides how should i do it? like i get tired after 2 1/2 suicides. do i do it 5 per hour? how can i organize that exercise into my workout list? ty)
I train on my school in weekends at 8-10:30 am though, but I guess one 2 1/2 training per week isn't enough.
help pls ty
Training / Workout time
11/28/2016 11:12
11/28/2016 15:22
How old are you?
11/29/2016 10:30
13, seventh grade.
11/29/2016 16:37
Create a list of things you want to improve on. Then write down a plan. For example, if you want to improve finishing, shooting off dribble, PG skills, and conditioning... write down a schedule to work on those things. Maybe 30 minutes each area. If you have 90 minutes a day, then you do chunks 1, 2, and 3 on the first day. On the second day you do chunk 4, 1, and 2. Repeat.
There is not a magic number on how many hours to put in. Set goals on what you want to accomplish. Then write down a plan to accomplish those goals.
If possible, mix your conditioning into your skill work to save time. In our practices, we never condition, yet kids are in great shape because the do so match running and agility work with the ball in their hands. For example, this workout will help get you in shape:
https://www.breakthroughbasketball.com/fundamentals/dribbling-moves-drill-progression1.html
There is not a magic number on how many hours to put in. Set goals on what you want to accomplish. Then write down a plan to accomplish those goals.
If possible, mix your conditioning into your skill work to save time. In our practices, we never condition, yet kids are in great shape because the do so match running and agility work with the ball in their hands. For example, this workout will help get you in shape:
https://www.breakthroughbasketball.com/fundamentals/dribbling-moves-drill-progression1.html
11/30/2016 12:40
Are there "rest days"? Do I need to do it everyday?
Like I said, I attend a training camp on Saturdays 8-10:30 am. Do I still need to do this workout after I rest?
What about Sundays? I have the whole day so can I train at morning then at afternoon? Or just once per day?
Like I said, I attend a training camp on Saturdays 8-10:30 am. Do I still need to do this workout after I rest?
What about Sundays? I have the whole day so can I train at morning then at afternoon? Or just once per day?
11/30/2016 13:42
I do recommend taking one day off a week. Give your mind, muscles, and body time to recover one day a week.
Beyond that use common sense. If you over-training and your muscles never recover, then you're not getting stronger or faster. Just listen to your own body and take some occasional breaks so those muscles can rebuild. For example, if you do 1000 squats in a row... your legs probably 48 to 72 hours to recover. But if you do 30 squats, your legs can probably recover in a few hours so you can do 20-30 squats for several days in a row without over-training.
If your training camp is really hard and you can't shoot properly with good form afterwards, don't shoot afterwards. Take a break. I think you just apply common sense to all your training. There are no strict rules or guidelines like you need to practice 4 hours a day. I know some people that train for 4 hours very inefficiently and some kids get more in 20 minutes of work that others in those 4 hours.
Just train as hard and as smart as you can.
Beyond that use common sense. If you over-training and your muscles never recover, then you're not getting stronger or faster. Just listen to your own body and take some occasional breaks so those muscles can rebuild. For example, if you do 1000 squats in a row... your legs probably 48 to 72 hours to recover. But if you do 30 squats, your legs can probably recover in a few hours so you can do 20-30 squats for several days in a row without over-training.
If your training camp is really hard and you can't shoot properly with good form afterwards, don't shoot afterwards. Take a break. I think you just apply common sense to all your training. There are no strict rules or guidelines like you need to practice 4 hours a day. I know some people that train for 4 hours very inefficiently and some kids get more in 20 minutes of work that others in those 4 hours.
Just train as hard and as smart as you can.
11/30/2016 13:48
And if you have extra time on Sunday, put in extra work on Sunday... whether it's 2 hours or 8 hours.
12/1/2016 10:29
About those "chunks", we all know that there's no limit in improving. When can I change these goals? Per month? Per week?
12/1/2016 17:56
Kendrick -
Good for you on wanting to improve. Being self-motivated at 13 is a good thing, so you're on the right track. If you have the desire to get better and are willing to put in the work, you will see results.
I'd suggest finding a buddy to work out with at least a few times per week, if possible. It holds you accountable and gives you another person to help with the work out (e.g., shooting drills - snagging rebounds and firing them back).
One key is to try and establish some good workout habits. They don't have to be complicated. If you can get to a point where you've developed a habit of working on your basketball skills everyday in some form, you'll be a long way ahead of the others.
You pick a list of drills and skills - check on this site or YouTube (e.g., two ball dribbling, shooting, Mikans) and commit to doing a few drills each day. If you only do 15 min one day, you still worked on basketball. The next day you might be up to 30 min. Once you get in a habit of doing something everyday (take a break when you need one) you can get more detailed about the length and customizing the workouts. Form that habit in your mind of, "I will do something everyday for at least 15-30 minutes on basketball".
The cool part is when you start getting feedback from coaches, other players and parents. They will see your improvement and that feedback will help keep you motivated.
You're on the right track buddy, don't get too caught up in how long each workout is, commit to doing this over the longer term and we'll all be watching you on TV someday.
Good for you on wanting to improve. Being self-motivated at 13 is a good thing, so you're on the right track. If you have the desire to get better and are willing to put in the work, you will see results.
I'd suggest finding a buddy to work out with at least a few times per week, if possible. It holds you accountable and gives you another person to help with the work out (e.g., shooting drills - snagging rebounds and firing them back).
One key is to try and establish some good workout habits. They don't have to be complicated. If you can get to a point where you've developed a habit of working on your basketball skills everyday in some form, you'll be a long way ahead of the others.
You pick a list of drills and skills - check on this site or YouTube (e.g., two ball dribbling, shooting, Mikans) and commit to doing a few drills each day. If you only do 15 min one day, you still worked on basketball. The next day you might be up to 30 min. Once you get in a habit of doing something everyday (take a break when you need one) you can get more detailed about the length and customizing the workouts. Form that habit in your mind of, "I will do something everyday for at least 15-30 minutes on basketball".
The cool part is when you start getting feedback from coaches, other players and parents. They will see your improvement and that feedback will help keep you motivated.
You're on the right track buddy, don't get too caught up in how long each workout is, commit to doing this over the longer term and we'll all be watching you on TV someday.
12/2/2016 12:57
To answer your question about goals, you should reevaluate your goals each month and/or when you reach those goals. If for example you reach your goals of improve FG% to 60%, then set a new goal. Ideally you have both short term and long term goals. The short term goals keep you motivated so you see success.
12/10/2016 06:15
Oh, thank you very much coaches. Sadly, I didn't got to do the training system coach Rob mentioned because of some unforeseen circumstances, but I didn't want to sit my ass here wasting time so I did some 2 ball stationary drills every night (after I get home), and few physical exercises (top motion barbell, squats, crunches and planks cos i cant do a PROPER with shoulders not sticking out lol. i also jog combined with some sprints when i have time).
My goal is to join my school's junior high school varsity team, but after watching the players play, I realized that it's still a long run. So, is my workout sufficient in order to achieve my goal? Should I stop doing these exercises? Am I doing it wrong?
Also when I lift, the part of my arm that connects the "upper arm" and the "lower arm" is the one that gets "strained", not my biceps / triceps. Is that normal?
What are some exercises that removes your belly fat and transforms it into muscle? I'm not this slow last year.
It also seems that I still can't shoot threes in a normal court (my school's 3 point line is a little bit nearer to the rim) even though I'm a 5"6 guy. Howww? (i think im not that coordinated tho)
So, that's my questions for today.
Thanks and God Bless.
(that "training buddy" will be never happen lol no one wants to run and get the ball just to pass it to me)
My goal is to join my school's junior high school varsity team, but after watching the players play, I realized that it's still a long run. So, is my workout sufficient in order to achieve my goal? Should I stop doing these exercises? Am I doing it wrong?
Also when I lift, the part of my arm that connects the "upper arm" and the "lower arm" is the one that gets "strained", not my biceps / triceps. Is that normal?
What are some exercises that removes your belly fat and transforms it into muscle? I'm not this slow last year.
It also seems that I still can't shoot threes in a normal court (my school's 3 point line is a little bit nearer to the rim) even though I'm a 5"6 guy. Howww? (i think im not that coordinated tho)
So, that's my questions for today.
Thanks and God Bless.
(that "training buddy" will be never happen lol no one wants to run and get the ball just to pass it to me)
12/10/2016 23:17
It's impossible to say if your workout is enough. You are the best judge of that and will just have to work hard and then learn as you go.
It sounds like maybe a tendon in your arm that might be hurting. See if you can talk to a local trainer at your school.
The only way to lose fat is to eat right and exercise. If the calories you burn exceed the calories you intake, you will burn body fat.
It sounds like maybe a tendon in your arm that might be hurting. See if you can talk to a local trainer at your school.
The only way to lose fat is to eat right and exercise. If the calories you burn exceed the calories you intake, you will burn body fat.
12/11/2016 07:14
How does the calorie thing work? I searched in the web, but I still don't get it. I kinda know how to determine my calorie intake, but how do you determine how much calorie you burn in your workout?
Thanks and God Bless.
Thanks and God Bless.
12/11/2016 13:53
This has info on that:
https://www.choosemyplate.gov/physical-activity-calories-burn
https://www.choosemyplate.gov/physical-activity-calories-burn
12/12/2016 01:41
Nooo jogging is indeed the best way to lose fat, just like my dad said (its boring af)
Is it still effective if my jogging has a combination of like 5 seconds sprint every 15 seconds normal jog (estimated)?
What about my acceleration / change of pace? Like I said, my top speed is pretty good, but my acceleration takes a little longer than others. Acceleration is more important than top speed because basketball is a sport where quick bursts occur almost every second and that's where I feel I need to improve at (especially for my crossover its kinda sluggish).
Pardon me if I ask too much. That's because I trust you guys more than the things I see on internet (you guys are legit coaches).
Thanks and God Bless.
Is it still effective if my jogging has a combination of like 5 seconds sprint every 15 seconds normal jog (estimated)?
What about my acceleration / change of pace? Like I said, my top speed is pretty good, but my acceleration takes a little longer than others. Acceleration is more important than top speed because basketball is a sport where quick bursts occur almost every second and that's where I feel I need to improve at (especially for my crossover its kinda sluggish).
Pardon me if I ask too much. That's because I trust you guys more than the things I see on internet (you guys are legit coaches).
Thanks and God Bless.
12/12/2016 17:57
Kendrick -
It's cool you're asking all these questions, it sounds like you're serious about getting in shape and making the team. There are no shortcuts my friend, it takes commitment, hard work and consistency.
Regarding losing weight, exercise is important, but what you're eating plays an important part too. I have no clue if you do this or not, but reducing or eliminating sodas, chips, candy bars, etc. will help you immensely. We all know it's better for our bodies to pick up a piece of fruit instead of a bag of chips, water is better than drinking soda, and so on. Doing that on a consistent basis is difficult.
I'm with Jeff when he talked about goals. I find that if I write down my goals and review them once a week or every two weeks, it helps. There's something about writing down your goals that gives them some substance.
Write down why you're doing all of this. A mission statement of sorts. Make it personal.
My goal is to be a starting player on my jr high school varsity team.
Your goals could be as simple as:
Food
1) Reduce my sodas to only twice per week (don't know if you drink that or not, just example)
2) Eat fruit at least three times a week.
3) Ice cream only once a week
Working out:
1) I will work on my cardio at least 3 times a week
2) I will work on my ball handling at least 3 times a week
3) I will work on my shooting at least 2 times per week
Once you get some consistency, you can tweak your goals.
Working out:
1) I will run at least 1 mile 3 times a week.
2) I will do two handed ball dribbling drills for 15 min 3 x per week.
3) I will shoot at least 200 shots 2 x per week.
And so on. Break your goals into doable chunks, even if they seem simple at first. The key here is to get into a habit of eating right, exercising and working on bball. You want consistency over a longer period of time, that's when you'll see results. When you get bummed or have a bad day, look at your mission statement again.
It's cool you're asking all these questions, it sounds like you're serious about getting in shape and making the team. There are no shortcuts my friend, it takes commitment, hard work and consistency.
Regarding losing weight, exercise is important, but what you're eating plays an important part too. I have no clue if you do this or not, but reducing or eliminating sodas, chips, candy bars, etc. will help you immensely. We all know it's better for our bodies to pick up a piece of fruit instead of a bag of chips, water is better than drinking soda, and so on. Doing that on a consistent basis is difficult.
I'm with Jeff when he talked about goals. I find that if I write down my goals and review them once a week or every two weeks, it helps. There's something about writing down your goals that gives them some substance.
Write down why you're doing all of this. A mission statement of sorts. Make it personal.
My goal is to be a starting player on my jr high school varsity team.
Your goals could be as simple as:
Food
1) Reduce my sodas to only twice per week (don't know if you drink that or not, just example)
2) Eat fruit at least three times a week.
3) Ice cream only once a week
Working out:
1) I will work on my cardio at least 3 times a week
2) I will work on my ball handling at least 3 times a week
3) I will work on my shooting at least 2 times per week
Once you get some consistency, you can tweak your goals.
Working out:
1) I will run at least 1 mile 3 times a week.
2) I will do two handed ball dribbling drills for 15 min 3 x per week.
3) I will shoot at least 200 shots 2 x per week.
And so on. Break your goals into doable chunks, even if they seem simple at first. The key here is to get into a habit of eating right, exercising and working on bball. You want consistency over a longer period of time, that's when you'll see results. When you get bummed or have a bad day, look at your mission statement again.
12/14/2016 13:23
Well, I'm just grabbing this opportunity to ask things that may help me improve. ;))
I started last week (rest on sunday) doing the 2 ball stationary drills. I still kinda don't see the improvement in my ball handling but I'm still gonna do this for like a month or so then I'll see if I improved.
About the physical exercises, well I do 40 crunches and 20 crunch with legs raised up 90 degrees, 10 push ups (i also do it when im bored), 20 squats, the forearm plank and some jogging w/ sprints and change of direction, but I'm not really seeing some results. Is that normal lol (if yes then ill do more. i dont have the time) I rarely drink sodas and eat sweets tho, so I guess I need to cut down the calories I take.
How do you exactly work on your shooting?
How do you "do" planks? Yes I know the form but do I need to do it like after 20 mins? The only thing I do is hold it until I can't take it anymore. Am I doing it right? Also, how do you PROPERLY breathe while doing planks? Probably 50% of the reason why I can't hold it that long because I can't properly breathe lol.
Is it still effective that I jog with sprints + change of direction? Jogging is one of the best ways to remove fat, but I've been wondering if the jog I do is still effective than the normal jog, or the normal jog is better than jog with sprints. What do you guys think?
I'm gonna start doing the plan thing in this upcoming Sunday. I think that thing will drastically improve my work ethic. I didn't really understand it first until Coach Rob elaborated it (ahh i didnt say that Coach Jeff didnt do a good job! he introduced it first ;) )
Thanks and God Bless.
I started last week (rest on sunday) doing the 2 ball stationary drills. I still kinda don't see the improvement in my ball handling but I'm still gonna do this for like a month or so then I'll see if I improved.
About the physical exercises, well I do 40 crunches and 20 crunch with legs raised up 90 degrees, 10 push ups (i also do it when im bored), 20 squats, the forearm plank and some jogging w/ sprints and change of direction, but I'm not really seeing some results. Is that normal lol (if yes then ill do more. i dont have the time) I rarely drink sodas and eat sweets tho, so I guess I need to cut down the calories I take.
How do you exactly work on your shooting?
How do you "do" planks? Yes I know the form but do I need to do it like after 20 mins? The only thing I do is hold it until I can't take it anymore. Am I doing it right? Also, how do you PROPERLY breathe while doing planks? Probably 50% of the reason why I can't hold it that long because I can't properly breathe lol.
Is it still effective that I jog with sprints + change of direction? Jogging is one of the best ways to remove fat, but I've been wondering if the jog I do is still effective than the normal jog, or the normal jog is better than jog with sprints. What do you guys think?
I'm gonna start doing the plan thing in this upcoming Sunday. I think that thing will drastically improve my work ethic. I didn't really understand it first until Coach Rob elaborated it (ahh i didnt say that Coach Jeff didnt do a good job! he introduced it first ;) )
Thanks and God Bless.
12/16/2016 01:53
Kendrick wrote:I started last week (rest on sunday) doing the 2 ball stationary drills. I still kinda don't see the improvement in my ball handling but I'm still gonna do this for like a month or so then I'll see if I improved.Stationary is okay, but if you can move while doing 2 ball dribbling, that will definitely add a challenge. In your driveway or up/down your street or sidewalk.
About the physical exercises, well I do 40 crunches and 20 crunch with legs raised up 90 degrees, 10 push ups (i also do it when im bored), 20 squats, the forearm plank and some jogging w/ sprints and change of direction, but I'm not really seeing some results. Is that normal lol (if yes then ill do more. i dont have the time) I rarely drink sodas and eat sweets tho, so I guess I need to cut down the calories I take.It takes some time to see results, but if you keep at it, over the longer term (a few months) you'll definitely see results.
How do you exactly work on your shooting?Best answer is: shoot as much as you can. If you can find someone who'll shag balls for you, shooting in a around-the-world type arrangement works well. Pick 5 spots close to the basket in a semi-circle, shoot 10 shots from each spot, end on a make before moving to the next spot. Move further out for the next semi-circle and so on. Always end on a make. When you want to kick it up a notch, end on a swish before moving to the next spot. You could end up shooting 150-200 shots. Using two balls for this drill helps it keep moving.
How do you "do" planks? Yes I know the form but do I need to do it like after 20 mins? The only thing I do is hold it until I can't take it anymore. Am I doing it right? Also, how do you PROPERLY breathe while doing planks? Probably 50% of the reason why I can't hold it that long because I can't properly breathe lol.No real secret on planks, they just take some time before your core is used to them. Just try and breath normally. Need some time doing them, you'll see improvement.
Is it still effective that I jog with sprints + change of direction? Jogging is one of the best ways to remove fat, but I've been wondering if the jog I do is still effective than the normal jog, or the normal jog is better than jog with sprints. What do you guys think?Sounds like a plan to me. I think changing your pace and mixing things up is a good thing when training for basketball.
The key to this whole dealio is to get some consistency going over a period of time. Don't get too caught up in what you did from day to day. You'll have good days and bad days. You just want to keep going on a consistent basis.
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