That Basketball Life

In expanding our conversation on the 5 Pillars of Process, we are starting with Pillar 1 which is Energy.  As mentioned earlier, energy can be useful and it could be dangerous.  Energy can be used effectively or it can sap strength from a team.  With this post we will discuss all of this and how to nurture and make energy the tool it needs to be on your team. The first thing we need to understand is what do we mean by "bringing positive energy to the game."  Some of the questions I might ask are: Are we diving for loose balls? Are we fighting for rebounds? Are we moving our feet when playing on ball defense or looking to switch everything? Are we pushing the ball up the floor or walking it up? Are we getting beat down the floor during defensive transition? Are we sprinting to the bench during timeouts? Are we sprinting down the floor during a change in possession? There are keys I look at in practice also: Are we doing the drills hard? Are we hustling getting from one drill

 

 Below is a workout you can use to help with your training and improving your speed at the same time. Warm Up (5 minutes) Floor Runs (1 minute) Pigeon Stretch (1minute) A Skips (1 minute) Hip Flexor Stretch (1 minute) B Skips (1 minute) Hamstring Stretch (1 minute) Foot Fire Drill (1 minute) Butterfly Stretch (1 minute) Ankle Jumps (1 minute) Thigh Stretch (1 minute)   Do this HIIT program 2 times.

 Below is a great burpee workout that you can use to challenge yourself.  This challenge is called the baker's dozen.  Below is the rep range for each set and rest intervals between each set. 13 burpees 1 minute rest 12 burpees 1 minute rest 11 burpees 1 minute rest 10 burpees 1 minute rest  9 burpees 1 minute rest 8 burpees 1 minute rest 7 burpees 1 minute rest 6 burpees 1 minute rest 5 burpees 1 minute rest 4 burpees 1 minute rest  3 burpees 1 minute rest 2 burpees 1 minute rest 1 burpee 1 minute rest During the rest period you should be walking and getting yourself ready for the next set.  Don't sit down. Once completed you will have done a total of  91 burpees in about 20 minutes. It should be noted that the balers dozen method to HIIT training can be used doing different types of exercises including mountain climbers, push ups, pull ups, squats, lunges, 20 yard sprints and others. If you are in outstanding shape then you can decrease your rest periods to 45 seconds, 30 sec