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
Wednesday, September 7, 2011
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
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, September 5, 2011
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
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
Friday, September 2, 2011
student of the game training
http://www.youtube.com/watch?v=RYkS26JnUxo
dude from South Carolina, great weight stuff
dude from South Carolina, great weight stuff
Thursday, September 1, 2011
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
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?
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
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
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