Basketball Training Strength Workout Hardcore Routine - First String Only

Conditioning/Preseason

This workout starts on the track and must be done six days per week. If possible allow a 2 hour break between track workout and gym workout if you can.

On the Track

Two 800's should be run under 2 minutes 15 seconds each, with a 2 basketball break between the two 800's.

Four 400's should all be run around 1 minute 10 seconds each, with a 1 minute break between the four 400's.

Eight 200's should all be run hard, in less than 22 seconds, with a 1 minute break between each run.

Ten 100's should all be run hard, with a 30 second break between each run.

This workout is for those who want to take basketball to the highest level, not for the casual or weekend workout person. This is for the college, and professional basketball only. But it can be used by some high school seniors starters in some cases.

In the Gym

10 10 line drills in one minute, running from baseline to baseline 10 times in one minute or less.
rest for two minute.

10 5 line drills in thirty seconds, running from baseline to baseline 5 times in 30 seconds or less.

15 Suicides, hard as possible
Jump rope 10 minutes total as follows.

left foot triangle,one minute making a triangle with your left foot while jumping rope.
right foot triangle, same as above.
both feet triangle same as above.
jumping in place 2 minutes.
Rest for 2 minutes, and repeat jump rope routine above once more.

Shooting drills with basketball begin with your weakest area first and the rest will become easier.

In-season

Three man weave
Stretch
Five on Five (while running plays)
20pt drill

Do this workout for four weeks, and you will be at the top of your game.

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Copyright 2009

Basketball Goals - What Are Your Options?

Basketball is one of the most versatile, popular sports in America. It can be played by toddlers and senior citizens alike. Basketball gives you the option of one on one play, a game of HORSE, shooting hoops on your own, or a full on game. With so many options, learning the basic skills of basketball can give you the ability to participate in a fun activity for life.

When it comes to basketball goals, they may all look the same to the untrained eye. Just a rim and a net right? Wrong. There are different types of basketball goals depending on what type of play you are interested in and what level of play your basketball goal will be used for. The three most popular types of goal are fixed, flex, and competition breakaway goals.

A basketball goal does just what its name implies. It stays fixed. A fixed goal does not give when pulled or hit against and it is sure to last. This type of goal is for those who won't be attempting many slam dunks since it does not flex when it is pulled on or hit against. A fixed goal is durable and strong. It will last through many seasons of play. It is ideal for play that won't be aggressive.

A fixed goal is perfect for those who love practicing their shots through repetition. Whether you are practicing free throws, three pointers, jump shots or even the crazy backwards over your head shot, a fixed goal will give you the reliability you need. The durability of the goal and fixed mounting are basketball features to have in a basketball goal.

A flex goal is what is used in college and professional basketball. If you will be playing competitive games with aggressive, intense play, a flex goal is a good choice. Flex goals are durable, yet they flex slightly when pressure is applied. Most flex goals hold pressure up to 200 pounds. Your team can slam dunk as many times as they want with a long lasting flex goal.

A flex goal is important for competition play because it can reduce injury. It can reduce the amount of impact injuries when the playing gets intense, since it is build to flex when hit against. The flex goal is ideal of those who want to practice but also play some competitive games. This gives you a great goal for both practice and competition.

A competition style breakaway goal is the ultimate goal. This goal can handle a huge amount of pressure; up to 230 pounds. They are made to breakaway if needed and many can breakaway from any angle. This type of goal is build for the most aggressive team play. If you want to do more than practice or play some neighborhood pick-up games a competition style breakaway goal may be just for you.

As you can see, not all goals are the same. Choosing the right goal for the type of play and player is important. Choose the goal that is right for you today and start a great game of basketball today.

Author Bill Parsons is the creative author of a variety of online specialty stores that offer both items and information for all your athletic equipment needs. Today, he offers advice on the different types of basketball hoops and goals and talks about your different options. Whether you're looking for an indoor basketball hoop or outdoor, there are plenty of options for you to choose from.

The Importance of Obtaining Reliable Business Fax Numbers

The start of a fax marketing campaign can always basketball a really complicated one, especially when you are new to the market. There are several things that anyone intent on making some serious money by direct or affiliate selling should know about, and these are the very principles that form the foundation of many good marketing plans available. First, you need to obtain reliable business fax numbers and you should be familiar with the market that you have chosen and this means knowing all the complexities about how the market behaves and what type of product you should be introducing to the market. This is especially important when you do not wish to take an established product and sell, riding on established brand names and reputations.

Designing a product from scratch can be quite a headache but it will be a much easier process when you know how well the market will accept it if introduced. There are two aspects to this - meaning that the product has to sell itself and the market has to have the potential to want to buy it. How you sell basketball product is the flip side of the selling process and we will get to that a little later. For one thing, the product should sell itself - which means that the packaging, design, the promise of the product, reviews and ingredients (or content) of the product has to have the flash, excitement and innovating, cutting edge combination of looks and ingredients so that it will literally create more excitement in the market than just a normal, everyday product. Imagine if you will, introducing a standard basketball shoe into a market known to contain avid supporter of latest basketball shoe design and technology.

Your standard, normal basketball shoe with some design will be treated without much buying enthusiasm and the sale process might be slow because it would just fade into the rest of the market without much notice. You have to be able to introduce something new and exciting, new technology or even innovative design. Now imagine if your basketball shoe could make your prospects jump higher and avoid injury with its innovative sports design. It also has customisable aspects, which can be mixed and matched with different colour schemes, giving it a higher fashion statement. Then the market will be excited, because the market is one that is known to spend money on the new and the innovative. The difference will be more than just tangible, it will be enormous.

Another crucial thing that you need is reliable business fax numbers to drive your marketing campaign. This represents just one part of the sort of lists you should be getting as there is a great deal to getting a highly targeted list so that the people you call will already have the inclination to buy your product. That is more than half the battle won and could mean the difference between a sale and a dial tone.

Chris Burns is an authority on mailing list services providing valuable advice on using reliable business fax numbers for your business endeavours. Click Here to learn more about the services that he provides.

The Art of Rebounding a Basketball Without Letting the Ball "Slip" Through Your Fingers

You cannot become a championship caliber team or player without dominating the backboard! The team that controls the backboard during a basketball game would most likely win. Why? More basketball rebounds leads to more possessions, and more possessions lead to more second-chance scoring opportunities. And, the team with the most second-chance scoring opportunities will win.

How important is rebounding? Every player on a team should learn how to rebound effectively, regardless of your position on the team. The reasoning behind this is that, every player should form the habit of attempting to grab the rebound after either an offensive or defensive shot has been made. Each player should always assume that the shot will be missed. With that being said, a team should have five solid rebounders on the basketball court at all times during a game.

What are the traits of a great basketball rebounder? Although your size and height as a basketball player could give you an advantage when attempting to rebound a basketball, they're not the primary determining factors to becoming a great rebounder. For example, Dennis "the worm" Rodman was one of the most prolific rebounders in the NBA (National Basketball Association), despite the fact that he was an average height of 6-7" as a professional basketball player and barely weighed 210 lbs. Although he was not a great scorer, his uncanny yet masterful ability to successfully grab rebounds (both on offense and defense) helped his teams win several NBA titles and earned him two consecutive defensive player of the year awards, which is an incredible accomplishment. What Dennis Rodman and other great rebounders knew is that, one of the main keys to effective rebounding is Positioning--not your height or size.

Floor Positioning

A great rebounder always establishes an excellent floor position when attempting to grab a rebound. An excellent floor position means that you fight for the inside position by being closer to the basketball hoop than your opponent, regardless of whether you are trying to grab an offensive or defensive rebound.

Grabbing the Rebound

Once you have established an inside position, the most effective way to grab a rebound is by leaping straight up in the air with great explosiveness and power using both feet, keeping your legs spread apart and butt pointing outward, and grabbing the basketball with both hands. Bring the basketball in front of you after you grab it instead of keeping it over your head.

This keeps your opponent away from you, and prevents him from grabbing the basketball or smacking it out of your hands as you are coming back down after you have grabbed the rebound.

Catch all rebounds instead of batting the basketball into the air or out of bounds. This would allow you and your team to maintain possession of the basketball.

Protecting the basketball after a Rebound

All your effort to grab the rebound and regain possession of the basketball would be in vain if you do not protect the basketball on your way down. Remember, after you grab a rebound, you will usually be surrounded by opponents that are standing by ready and eager to steal the basketball from you. Be alert and vigilante!

As you land after grabbing a rebound, bring the basketball in under your chin (Chinning the basketball) with your elbows out and with a hand on each side of the basketball gripping it tightly. Do not swing your elbows wildly in order to keep your opponent(s) away from you, because doing so might lead to a foul violation.

Pivot away from an opponent that might be trying to steal the basketball away from you. Do not put the basketball on the floor immediately after going up for a rebound, especially if you are surrounded by your opponents.

Keep your head up after grabbing the rebound so that you can easily scan the entire basketball court to see if you can find an open teammate who might be positioned to lead a fast break for an easy score.

There you have it...Becoming an awesome rebounder is as simple as (1) Establishing great inside basketball (2) Grabbing the rebound; and, (3) Protecting the basketball after you grab the rebound. With constant practise, there is no reason why you cannot become a top, if not the best, rebounder for your basketball team. In addition to mastering the mechanics of grabbing a rebound as illustrated above, equally as important is developing a mindset or attitude that you will attempt to grab every rebound during a basketball game. Remember, it is not the "size" of the rebounder that matters; rather, it is his burning desire to go after every rebound.

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