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.
Wednesday, September 14, 2011
Tuesday, September 13, 2011
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
(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
(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
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
Friday, September 9, 2011
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.
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.
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
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
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