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Couldn't make it to the gym today and practice got moved to Sunday cause of the WC tomorrow so had to do a little quickie at home.

No warm up ( don't tell anyone)

ankle hops 2x10
CMJ 2x5
BSS iso hold x60s each leg

stretch
foam roll

Anybody else watch the Daily Show last night? John Oliver's piece about the US-England game was freaking hilarious.

http://www.thedailyshow.com/watch/thu-june-10-2010/world-cup-2010--into-africa---two-teams--one-cup

So beautiful out today, not nearly as hot as it was supposed to be.

Warm up
feet drills
10m sprints
walking mobility stuff

Work
3x4x100m @16-18s/35-45s with 75-85s between sets
core circuit x4 of
crunches x25
L crunches x15, 3x10
R crunches x15, 3x10
hypers x10

Cool down
stretch

Then there were some dudes from the top men's club team in the area doing a track workout. They finished right around the same time I did, so we ended up throwing around for about half an hour. Was originally just short-to-medium throws, but then the field emptied out so we ended up doing some longer stuff. Lots more sprinting and jumping. Not too much, but still, more intensity than I meant to do today. Whatever, it was worth it to throw around.

Pussy 

<a href="http://www.youtube.com/watch?v=McZm-TEFmeg" target="_blank">http://www.youtube.com/watch?v=McZm-TEFmeg</a>

word. i need to get a hockey goal or something set up in the gym so i can practice throws in between jumps and whatever else. two birds, one stone.

today:

warm up
usual

work
ankle hops 2x10 (i'll post a vid in a couple of minutes)
bench 3x5x165
BOR 3x8x135 -- my back is going to be sore tomorrow
core circuit x3 of
front plank x30s
side plank L x30s
side plank R x30s
advanced glute bridge x10x3s hold

cool down
stretch

thanks again, that does help. the bit in there about side planting (vs. straight squat planting, like i do) is good to keep in mind, but i guess there's no real way to practice it other than to get more explosive/reactive and just do it.

it might help me to come in more from the side and then try to jump facing the backboard, now that i think about it. if that makes sense.

also, overthinking kills me in so many ways. the one day, whenever it was, that i got a couple of knuckles above the rim (~32" jump), i was just attacking for those couple of jumps. the rest sucked as usual.

Also, I finally got some vids. My reach is about 90", so I got around 30.5" on the two approach jumps. Pretty sad but what are you gonna do.

First a couple of three-step approaches (the full runups are embarrassingly awkward looking, I think I'll focus on three-step until it gets better, then worry about full speed)
http://www.youtube.com/watch?v=YWDbyfa-H3U

Then some ankle hops
http://www.youtube.com/watch?v=iVZlK8eClL0

Then some jump squats
http://www.youtube.com/watch?v=BsTbWG_HRuo

Then, just for zginphil, some squats (yes, I know I'm good-morning-ing the last couple of reps)
http://www.youtube.com/watch?v=4s-G82TRYtM

Thoughts would be appreciated.

http://www.bodyrecomposition.com

http://forums.lylemcdonald.com

http://www.alanaragon.com

The end.