[Tim49461Participant]

So this is for FoTG but i figured i might as well share it with everyone. Since alot of kids on here are looking for some extra help in the athletic department.
I found my old PlyoCity workout form. I am not going to explain everything but let me get the basics out of the way.
-Lines are set up 30 feet in length.
-references to court mean full length of the basketball court
– Dots are shaped like X’s Dots on each end point and one in the middle.
Alright this could be long but i will separate it so it doesn’t look to bad
Btw if you need to know what a exercise is ask. i am not giving to much of a description. and under each main category is the Week’s progression. 6 weeks total
Stretching-
Every stretch you know plus the favorite Porn Star stretch- On your knees head on ground butt pointing towards the sky.
Muscle Warm ups- 8,16,24,30,36, 40
Leg Lifts- lay on your side. Lift up and down
Frontal Leg lifts- Lay flat and raise
Squeezes- legs out flat….Squeeze hold for 2 seconds release
Court work- Down and back
Skips- high as you can get
Butt kicks -many as u can get
Slow Defensive slide- get low
Fast D Slide
Backward lounges
back pedal- fast as possible ( without fallin over please)
Toe Touches- Skip but kick you out and touch your toes
Skip Hops- Skip but kick your leg back ( Bruce lee style)
Russian Hops- Wall squat position jump far as you can (without moving after landing)
Russian freeze- Same as before but hold for 10 seconds between jumps in wall squat position
Cone- 8 seconds, 12, 16,20, 30, 40
Fast Hops- Jump over as fast as possible
High hops
Fast hops with a lode
High hops with a lode
Front to backs
Cones 3 feet apart 4 total total of 15 ft together
Sprint Hops- Sprint two foot plant and hop repeat until finish
High Hops
Zig Zags- face to the side, sprin thru the cones facing to a side keeping your body facing that direction
In Place- 8 10 12 14 16 20
Knee touches- Lay on your belly whistle blows jump up and jump to touch your knees to your stomach
Toe Touches- same thing but touch your toes ( with your hands)
30 ft line
Skiers- two feet together- Jump over the line fast as possible and many
backwards skiers
Fast feet- face to the side ( left in this case) Right foot goes over the line followed by the left. Then right goes under the line etc. Fast as possible
Other side fast feet
Bounds- start one side bound forward and to the other side of the line landing only on one foot
Fast bounds
Dot Drills- 12 seconds 24 seconds 48 seconds, 1 min 20 seconds 1 min 40 seconds, 2 mins
One leg front and back over middle dot
Triangle with middle and two outer dots
scissor- two feet on the outer dots jump to middle with both separate both on the outer two
One leg switches- same as first one but switch legs every two seconds
Diamonds- X <— jump on all the open spaces but switch directions every 4 seconds
Around the World- Hit every outside dot with both feet- switch every 4 seconds
Enjoy Throwing up 🙂
Weight Lifting- Weight Increases 5 lbs every week no matter what.
Dead Lifts 3 sets 10 reps
Power Cleans
Cleans
Ham String Curls
Leg Extensions
Squats
Lunges (with barbell)
Jumping Squats.
Side Lunges
ABS AND LOTS OF THEM… just do every exercise you know 3 sets of 10… I literally mean every.
Hope you enjoyed This was orginally for FoTG but i know MIke and a few others wanted to get better…..
JUST REMEMBER!!!! you only get what you put into it!

[Michael.S.Participant]

this helps you get in shape right? thanks for typing this up for us
im already in shape as i run on a tredmill 4x a week and run full court game every Sat. and Sun. from 2pm-6pm

Calf-raises are the only exercise i do as far as B-Ball, i love being explosive, especially considering i am short

i meant i wanted to get better at my basketball skills and have a person work 1on1 with me

[Tim49461Participant]

Mike you got alot to learn kiddo.

You need to develop fast twitch muslces. There are two different types…. Fast twitch and obvious slow. Simply running develops the slow one meant for distance runners. This will have you in basketball shape not running shape… and trust me you do this you will so cat like quick there will be very very few who can stay in front of you. Plus your vert will easily increase 6 inches….

I was the short white kid barely jumping….before i started the program my coach got me clocked in at 4.9 40 yard dash time and 23 inch vert…..once i was done with only 5 weeks i had a 4.5 40 and 33 inch vert. Telling you, at The high school level Athleticism is EVERYTHING….there is a reason players who are considered RAW still get d-1 offers. because that can be taught.

Mike if your looking for a quick help right now, i got something for you but if you want the real stuff you need to PLAY against competition everyday….EXPERIENCE is everything.

http://www.betterbasketball.com/ best videos out on how to get better…..go to Piratebay.org or btjunkie.com and download all the movies you want to know about….it will take you about 30 hours to watch all the movies but you really can’t get any better knowledge out there inless it is face to face.

[Raman KuppuswamyParticipant]

thanks

[RickyRubio9Participant]

Between School, Drivers Ed, and somewhat work. I don’t know if I’ll have time, but I’ll give it a shot. Thanks man.

[Michael.S.Participant]

I was the short white kid barely jumping….before i started the program my coach got me clocked in at 4.9 40 yard dash time and 23 inch vert…..once i was done with only 5 weeks i had a 4.5 40 and 33 inch vert. Telling you, at The high school level Athleticism is EVERYTHING….there is a reason players who are considered RAW still get d-1 offers. because that can be taught.

I wanna do that program right thre then , what do i do? how do i do it? please

[fauokozoaoParticipant]

Power Cleans

[Tim49461Participant]

It is eveyrthing just listed above……You have questions about it let me know. But you 100% into it you will get better results….

I am telling you right now tho Mike…If you don’t have a outsider pushing you it will extremely difficult to do it alone. you may give yourself to many breaks or just feel like you can’t do 100%.

It was dedication that drove me through it all…. i battled a 102 degree Temp. just so i wouldn’t miss a day. (which was stupid never ever workout when your temp is that high i was in the E.R for 3 days) But the point being you have to have EXTREME self motivation to get everything out of it.

[Tim49461Participant]

BTW Ricky,

Once you get the workout down. Really shouldn’t take more then a hour. And if a kid can’t spare a hour in his day…Then i feel really bad for you because you are doing to much and not enjoying being a kid.

[Smith J JohnyParticipant]

yes

[Michael.S.Participant]

See that’s why I want a 1 on 1 trainer…….i would pay anything
that’s wh I asked you if you know anyone.
but hey, i really really appreciate your help

[RickyRubio9Participant]

I’ll give it a try. See how I feel and if I can manage it all. It isn’t easy with these teachers piling so much homework on us either. Second Day of school I got homework, guess that’s what happens when you are in Honors and whatnot. Thanks though, I got my cousin who’s 20 and he pushes me, but once he moves around here I’m sure he can help me more.

[Michael.S.Participant]

Tim would you happen to know if air alert works?

[Tim49461Participant]

Yea but 1 on 1 trainers are only good for 2 things
1. Motivation
2. Defense

Seriously mike go watch those videos from Better Basketball….Start with the Chauncy Billups one ( Better 1 on 1).

You got to understand basketball is nothing more then read and react. Once you have the skills down it is just developing them so you can react faster.

Watch those videos practice them then find a 5 on 5 game to try out everything you learn that day. and just keep doing it EVERYDAY. You’re what 15 you said. That was around the time i took the game serious. Everyone wishes they could go back and change something well i am here to advise you before you follow my footsteps.

Practice and Practice alot but you have to understand if you not playing against REAL people then it doesn’t matter. Once you play against those athletic people you understand how to react against them. You have to balance them both Practice in the morning play at night. Heck it is summer time dude! Wake up like all NBA players do at 6am Workout go thru those Plyo’s Relax for the mid day and Ball out crazy at night.

[Tim49461Participant]

Mike, Never heard of it but trust me PlyoCity is extremely trusted… Olympians use their workouts. It has a pretty big following like 50,000 plus.

[Michael.S.Participant]

Thanks man i truly appreciate it!

[RickyRubio9Participant]

So PlyoCity is the way to go? Not Air Alerts or Jumpsoles.
Yeah, I haven’t played as much ball as I use to. I got down on myself this past summer when I didn’t see any improvement in my game, but I didn’t play as much so I guess it should have been expected.

[Tim49461Participant]

Lol Those jump soles are funny…..

Everyone thinks Calf’s are how you jump higher But it comes from every part of your body

You want to jump higher, Work out your Glutes, Hamstrings Lower back and Back. Think about the motion you do before you jump and you will understand Calf’s barely provide any part to jumping.

[Tim49461Participant]

I Did the p90x… Upper Body and Abs. Dude that shit will Murder you no joke… I couldn’t go more then 10 mins my first time. i never tried their Plyo one but if it is as intense as the upper body and abs i might give it a go.

[Tim49461Participant]

I am like 98% sure that is a robot or something i was dead and barely breathing and that guy is just talking about like he isn’t even doing anything. The only reason i went on was because i was pissed at him for talking so damn much, mocking me everytime he let out ” Oooooo doesn’t that burn….78 79 80″ While i was still on rep 19.

u know what i think i am going to try that workout again….I’ll throw up alot but heck i was Ripped after those 4 weeks of doing it

[Michael.S.Participant]

haha i think im gonna start doing this workout on Sun. because tomorrow i gonna play ball all day and swim at the local YMCA.

[Tim49461Participant]

Tellin you mike you sprint and go All out through each exercise i promise you, u will get extremely better.

U need any help understanding any of them let me know, aight?

BTW Don’t lift on the days you do the footwork drills, It can cause some serious damage to your CL’s or sprain them or other muscles.

just do a practice run of each exercise before you do it all so your not stopping for 2 mins trying to learn each one.

[Michael.S.Participant]

Thanks i appreciate all your help, if i have a question i will ask u, but i don’t wanna be annoying

and man when i was looking at that workout it mde me think back to basketball season………..ahhhh
wake up 8 am on a Saturday mornin my first day of rest after a long ,hectic school week…… run 32 min’s strait ( a whole game for us , which was 6 min. qtrs ) then it got worse……… defensive slides followed by foot fire’s

[Tim49461Participant]

alright i am out for the night but…i want to make sure this stays up at the top for the next day so everyone can get a chance to see it. Idk if Qhayes wanted something like this but i don’t want it to get lost.

[Michael.S.Participant]

cool , talk 2 u later im gonna get some sleep too
thanks

[R-Dot-13Participant]

thanks man for putting this up, its gonna help a lot

[Michael.S.Participant]

Just finished the stretching………couldn’t play ball 2day…….DAMN.

[HaleParticipant]

It’s not possible to increase your 40 by .4 in only 5 weeks. I think all the workouts and stuff you listed will work and show great improvements but it’s not possible to do that with your 40 in 5 weeks. Speed can only be taught to a certain extent and .4 in 5 weeks just doesn’t happen.

[Michael.S.Participant]

yupyup what do you do to increase your speed then?

[HaleParticipant]

What he said will definitely increase your speed. I’m just saying it isn’t possible to increase it by that much in such a short period of time.

[Tim49461Participant]

YupYup says who…..there are alot of things that can factor into a change in speed that much….4.9 isn’t that fast at all.

Usian Bolt cut a whole tenth off a world record in just a year and you’re telling me i can’t go from slow to semi fast.

Speed potential is all based on genetics dude it doesn’t matter how long it takes….If my DNA is mapped out to that speed already then 5 weeks is more then enough to reach that.

Like i said a bit ago I was clocked in a 4.9 one time, it could have been a bad run or something but i can tell you i went as fast as i could go.

It works and you will dramatic improvements if done right.

[HaleParticipant]

You can get faster yes. But just listen to what you said. Usain Bolt cut a tenth of his time in a year (100m or 200m). You cut 4 tenths in 5 weeks. 4.9 is pretty fast for a normal person and a 4.5 is fast for anyone. It just isn’t possible to reduce your speed by that much ni a short amount of time. You can definitely get faster but 4 tenths doesn’t happen like that. I could see dramatic improvements from your workout, in fact I guarantee you will get great results from your workout. But that speed difference isn’t possible you must have been a lot faster then a 4.9 or just bad clockwork.

[Tim49461Participant]

YupYup Usian was a Tenth Better OFF A WORLD RECORD ALREADY! A World Record dude……not just a normal time but a world record. It can happen and it did happen.

[HaleParticipant]

Go to speed trainer and ask them if it’s possible to do. It just isn’t. You must have had faulty timing.

[vogoanooaoParticipant]

v

[kenlangzaoParticipant]

is cool

[lavi8938Participant]

Tim would you happen to know if air alert works?

[Ribet JimiParticipant]

haha ,l like

[Pan TiangerParticipant]

YupYup says who….

[RomiwaosaParticipant]

Between School, Drivers Ed, and somewhat work. I don’t know if I’ll have time, but I’ll give it a shot. Thanks man.

[goeoovoaoosaParticipant]

 what?

[Author]

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