er workouts monday and tues sep 26 and 27

Monday
Taylor, karina, alex, Kyla, Elise A
Snake agility, jump rope
3 stations 1 minute each, 9 rounds
1 17
plyo box step ups
push ups
lateral movement

core work


Tues
Taylor, Karina, Megan

agility ladder to long close slide and backpedal
4 17s in 70 sec
in the weight room
3 rounds 15 thrusters, 10 burpees

tuesday sept 28th chaos trainings

2nd team
elbow flex and high release workout
taught screen reads, door technique with screener

top team
elbow flex workout
3 on 3 shoot outside the paint
taught 1 on one mid range reads

need more work on gaining separation from defense

Chaos Practice Monday sept 26

Second team
Polished 3 across
"don't turn it over, keep people in front"
Ball toughness, use your pivot
screening technique, screening game

teach sides 5 on 0

3 on 0 breakdowns
Downscreens
Backscreens
pick and rolls

played live vs top team for 1 hour


Top team
polished 1 up
put in corner phase
put in 1 flair

played for an hour against second team

22 up breakdowns
guard breaks
forward break
4 v 4 coach brings it in

put in seattle inbounds play
polished 3 across

Pios and Swish Practice 9/23

Pios
shell, teach c and square

hp Irish break down
with hp lp and shooter vs center and low forward of the zone

now 4 on 4 full court vs box or diamond zone in Irish for 5 min
did that 3 times switched personnel around

now halfcourt 4 vs 4 without low forward

Jules= don't hesitate
Holly= understanding what the point guard role is

Swish
Same Irish breakdown

3 on 3 flat screen phase
3 on 3 wing phase

3 vs defensive perfection to four stops

one team got shut, they had to run if they didn't get a stop twice

Bellechick to his team in film

Play with emotion, show with emotion.  You work hard to be good at what you do.  Act like a team when you do something well and show emotion.  Show everyone your a team and not a bunch of people wearing the same shirt.

Mikayla and Jordan Johnson train 9/23

Targeting routine

ladder ball handling
1 dribble 2 dribble 3 dribble 4 dribble

50 ball raises to loop
band reps to loop
swishes
band resp to loop
5 makes in a row

Jordan vs bryce
5 sec to make a three with d

ER workout 9/23

Taylor 

Karina

Kyla

Jump rope

agility ladders

20 frog hops half court and back full court and back 4 times

tag to 5

tennis ball reactions

50 sit ups

5 push up ladder

Kelyn and Luc 9/21

review top pivot post up series with Luc
d off= shot
d takes middle= powerslide
d plays straight= front pivot rack

played Kelyn, looked ok

target shooting routine
50 ball raises to loop
50 bands reps to loop
ten swishes knee touch
50 more band reps
5 elbow shots in a row
5 threes in a row

shoot from three spots defense closes and boxes out, must make two in a row to win the spot

Er training 9/20

Taylor
Kmat
Megan
Jenn
Kyla


jump rope
agility ladder

Circuit 5 rounds
30 box jumps
15 burpees
run to tennis courts from the weight room (about 400m?)

Chaos training 9/20

1st group
Ball wraps
tennis ball tosses
taught elongated step
taught pick up
taught dribble mechanics

taught gray area and open court crossover
1 dribble
2 dribble
3 dribble
4 dribble

Shooting bands

2nd group
baseball bh
mikans

defensive game

2 on 1 slide taught set up make someone stop you
taught look off
taught fake pass
taught wrap pass

band workout
trey shoots from chair

Mikayla train 9/20

continued to work on shot must "keep your shoulder closed"

Crossfit workout 9/20

"Kelly"

5 rounds for time
30 24inch box jumps
30 wall ball tosses
run 400 m

38:14

Interesting quote

Penny Taylor has spent as much time worrying about being underestimated as Lady Gaga has spent worrying about being over the top. Actually, maybe less.       "You're playing on a team. So, with that, you're told -- and I always believed it -- that winning was the most important thing," Taylor said. "That's why it's really easy for me to do whatever is asked of me to win a game. I'm really happy to do that."

Chaos Practice 9/19

Pressbreak
1up polish add wing

started with pre practice
5 min weave, they were terrible

5 on 0 3 across option (adjustment: weak side forward gets out for break)
Backside diagonal
guard diagonal
reversal all the way to forward
reversal to middle
added bunch in live play

Played live vs 22 up, played live against diamond and regular 2-2-1

Taught new kids 1 up 3 on 0 and 3 on 3 with flat screen phase

Reviewed with veterans, then added wing option with wing Breakdowns (emphasised SID progression)
Talked a lot about "make someone stop you"

Top team played 4 on 4 with two wings
second team 3 on 3

Ended practice with I line war rebounding to 5 points

Mikayla Private 9/19

shorter, about 40 minutes

Lay ups
baseball bh

worked on jab steps and attack
Popping hands and feet

Band shooting
chair under shooting

make ten jumpers

ER workout Monday 9/19

Taylor 

Karina

Jenn

Warm up 

200 jump rope, 5 push ups for a mistake, then 10 dbl unders

ladder closeout slide then plyo boxes

partner planks, while teammate goes FC twice.  5 rounds

in the weight room taught thrusters, 2 rounds of 25, partner does 2 rounds of ten power push ups

Irish high post breakdowns

3 on 2 strong side

HP, LP, Shooter

defensive center and forward

ball goes from shooter to hp (decision maker)

ball goes from shooter to hp to start the drill, shooter slides corner

If no one steps shoot

if center steps hi lo

if forward steps drive middle or go corner

envelope days

Figure out objectives or short term goals for certain scrimmages

Have an envelope full of prizes or coupons

give the winners a draw from the envelope

Observations from today's games

Pioneers

Not Physical enough
Need to defend on ball, and drive and kick better
Work on post doubles
Work on boxing out and rebounding

Zone sets, Square, Irish
vs 1-1-3

22 up?
32?


Swish

Help defense
Calling switches
Keep the ball out of the paint
Boxing out

22 up
32?

Offensive execution= deeper in 1 up, 1 up 5 on 5

Moving the ball in Irish, decision making passing the ball

Thurs 9/16

Mickayla private train 4pm

missed 19 lay ups in her ladder
still owes 6 lines for misses

pivots
shooting with band and underneath rim

taught jab step, shot fake, intro'd rocker step

Pioneers/ Swish practice 9/16

Pioneers 6pm
had 5 players there

went over BOB's, press break, Irish and did Irish breakdowns, talked about 22 up


Swish 730pm
Emily Hilyer first practice

lots of three on three.  Went through 3 man breaks of 1 up really quick
-talked to much, need to coach in soundbites.
put in x inbounds

Crossfit workout 9/15/11

genesis x1

work on MEd ball clean form

7 rounds for time

10 mbc

10 burpees

22:41

Luc Hubbard private train Wed 9/14

warm up with baseball bh

mikans and 3 taps

top pivot post series

top pivot, d off, shot (talked about lift and go and playing like a wing from there)

top pivot d is middle, step through power slide

top pivot d is tight and square, front pivot rack

ps Must work on making shots with defense

Tues sept 13th, 2011

4pm Mikayla workout
baseball bh
lay up ladder
review pivots
band shooting routing
worked on line
must work on release staying high

6pm MV Venom team train
Fundamentals of shooting

1)straight shot line
2) shoulder arc
3) lock and stick for consistency

730Pm Chaos Train
Mikans
baseball bh
band zig zag

taught change of speed while attacking
played full court with vball lines working on change in speed
intro to in out and out skip hesitation dribble.

Er workout Tuesday Sept 13th 2011

Er Workout
(amount of intervals)
Kmat 6
Tay 5
Kyla Rockwell 5
Meg Healy 4

2 min 1 min 3 min 1 min 2 min jump rope
agility ladders in weight room
intervals
10 push ups
15 back squats
lunges with weights

did 8 min ab workout late

Er workout Monday sept 12th 2011

Er Workout
(times through interval)
Taylor Buie 3
Alex McCoy 4

Jump Rope for 5 min straight
Agility ladders into basketball movements (closeout, rebound jumps, def slides)
Lateral exercises
Intervals of 15 sit ups, 15 push ups, 3 times through plyo boxes

Mon Sept 12th 2011

4pm Mikayla Private train
baseball bh
lay up ladder
review pivots and attacks
defensive reaction work
dribbling with eyes up
shoot from chair, high release
taught her free throw technique

6pm Chaos practice
20 minutes mikans baseball bh
5 minute ten weave test, they failed
taught 1 up and breakdowns of the flat screen phase
Played cutthroat with normal on ball d and smother, installed early
talked a lot about matchups "play chess"
     next week talk under and two sides defensively

taught half court 23 trap
 after point shell, played defensive scores to 4 steal=2 stop=1
Extended defense to 22 up, played controlled 5 on 5

Still need something for a team that reverses the ball

Thurs Sept 8 2011

Private train with Mikayla 4pm

baseball bh
lay up routine
ball on the floor, rip and go hands pop
1 dribble finish

chair dribbling to increase power

band 50 times then shot, form looked bad so we started again in chair from 8 ft then 15.

Thurs Sept 8 2011

Pioneers Practice 6pm
1 up breakdowns fist ten minutes
GC arrives

Defensive breaks
1 v1 close contest box
2 v2 jump to ball, box
3 v3 jump and sprint drive from top teach bluff and then box on Kick
3 v3 pass to wing baseline drive help sink rotate box
4 v 4 sprint to help box , play to 4
4 v4 plus PG quarterback vs Movement to drill switching and cutting
4 v 4 trap the ball screen

Taught Portland and Seattle BOBs 5 on 0.

Taught Side 5 on 0, then played 5 on 5
PG could make moves and plays in space, the kick to drift or nail up was open.
Elbow series with this teams.


Swish 2016 730pm
Baseball bh
3 taps

same defensive breaks but all 3 on 3 because of numbers,
talked a lot of defensive theories
worked on lydia not switching playing more help so she can block shots at the rim

worked on 1 up and 1 flare breakdowns 3 on 0
team is Forward heavy
introduced horns, roll and then another screen comes.

ER Workout Thurs Sept 8, 2011

ER workout

Taylor
Kmat

Jump rope
15 sec 2ft
15 sec rf
15 sec lf
15 2ft

FC 2 ft 2 push ups every mistake
FC rf " " "
FC lf " " "

3 races to 25 reps with no mistake
2 ft
RF
LF

losers do push ups

agility ladder steps  sprint to plyo box series
Plyo box= step up, 2 ft jump, quick up down up

Weight Room
partner up 3 sets 15 reps
one partner manmakers with free weights
other partner tricep push ups

20 power push ups
30 crunches
3 sets

100 russian twists

wednesday, aug 31st 2011

ER workout
Kyla Rockwell
Megan Healy
Karina Matias
Taylor Buie  

Jump Rope 500 reps with 5 push ups per mistakes

Agility Ladder two in a row run full court touch back board twice run back to this end touch backboard twice
Agility ladder then sprint to half court and back and then sprint full court and back

band work running, backpedal, defensive slide with band

punchers against wall 3 sets of 10

knee ups

Squats

Tuesday Sept 6th 2011

220pm ER workout
Attendance plus 2 rep max on bench
Taylor 100
Megan 55
Jenn 55
Kayla 55

Jeremy 185
Kendall 175
Marcus 135

Agility Ladder
Went to stairs, bounding 100 reps then lunges cool down
on court again 3 sets wall sit while partner frog hops sideline and back with lunge finish

in weight room, first set chest ups plus power push ups ten each 4 sets
bench max
60 percent 10 times 3 sets

Lebron core series
100 jump ropes


4pm Mikayla private train
baseball bh
cross bar
layup series
1 dribble lay ups
shooting work

next time= no chair for shots
shoot threes move and shoot
talk about jab steps
crossovers with baseball

Monday Sept 5th 2011

Last Chaos Tryout
5pm
Started with 3 on 2 2 on 1, they were bbbbaaaaaaaaaaaaddd at it, decision making etc.

defensive build up

1v1 close out contest smother strong hand box out hard, explain that we don't block jumpshots

2 v2 jump to ball, talk about gap help and stance, after 3 passes shoot and box out

3 v3 sprint to help, skip and shot after 3 passes box out

3 v 3 lane pen from the top, teach bluff and deny, 911, anticipate recovery contest drive and kick shoot the ball box out

3 v 3 baseline pen trap ball sink and fill rotate shot box out

3 v 3 front the post, call backside, on third skip shoot and box out

3 v 3 pass and screen away  call the switch skip and shoot to finish

communication is telling your teammates what to do
really emphasized toughness and boxing out
Want to talk more about "no layups no open threes"

didn't cover
 cutters
 doubling the post
 different screening actions
 ball screens
 go traps

student of the game training

http://www.youtube.com/watch?v=RYkS26JnUxo

dude from South Carolina, great weight stuff

Thurs sept 1, 2011

4pm private with Luc Jordan and Kelyn
baseball bh
2 guys on crossover bars while one dribbles two heavy over chair
played two crossover bar game, must get two under then score in the paint

talked changing speeds as ballhandler
in place crosses only coach called slow med and fast
now went full court with same calls plus retreat call ala green light red light

now played 1 on 1 with vball lines emphasized changing speeds


6pm Pioneers practice
team working on 1 up as i walked in
used grace and Karina Farr as screen and flare player in 1 up(flare)
played live
experiemneted with bait 2 man backdoor off defense playing 2 sides of the screener and it looked good
taught stepping up to screen the guard in 2 sides d on screener
talked about not throwing lead to the slip when playing against two sides
made sure Pg understood how to attack the mismatch, plus throw to the roll out
ended practice with first to 5 stops
Talked about faking and pivoting on the wing to get a post entry
Worked on hand off option out of corner, taught Princeton hand off principals when defense goes under the weave

730pm Swish 2016
Baseball bh
chair crosses
started to drill 2 on 1 stuff
worked on wrap pass
fake pass
fake pass to wrap pass
2 on 1 offense must cross under chair then attack and read defense, get assist or score
Defense: the fight is to buy time, bluff and create indecision
now played 2 on 2 with a 1 up screener to 8
then did 1 up breakdowns for flat screen phase, wing phase, and corner phase

Thursday sept 1 2011 first ER conditioning workout

ER Go Jags

Taylor Buie
Karina Matias

Warm up
agility ladder reps to sprints
deseans 5 each leg
lunges ten touches each
    Kmat 10 lbs
    Taylor 25, 20, 15
Core Work Lebron set
15 candlesticks, feet hovering over plyo ball
Knee Ups 20 reps (knee push ups kmat)
Russian Twists 50
Chest ups on bench 3 sets of ten, second set with plyo ball under feet

Jump rope 400 reps 5 push ups for every mess up at the end max 25 push ups

Next week will go Tues, Wed, Thurs

Denn Riverside Strength
2 rep max? 60 percent for reps then increase 5 percent every week?
Lifting groups based on weight?

Wednesday, aug 31st 2011

Taylor Yo private 10am
2 heavy balls over chair 25 times
2 ball cross under bar
then gaveher regular ball and had her overload
shot from chair with 25 band reps in between
talked to her about not straining finding rythmn and confidence dont think so technically so much.

Ethan Private 4pm
2 heavy balls over chair
2 heavys under bar
reg ball overload speed
resistance band attack
band reps
heavy ball sitting on floor one hand then two
reach backs full speed
50 threes

Mikayla 5pm
lay up routine
power dribble stride step over two chairs
shooting routine
don't play fragile