Adarq.org

The dude was playing horrible defense. Come on! Get low, hands up, shuffle those feet, bend at the knees not at your back! SHEESH! He deserved to get hit in the face with the ball. Haha.

Okay, then let's structure a 1hr workout for shooting only.

60 minutes.

First warmup, jump around shoot some running layups, etc. Just get the blood flowing.

First 15 minutes: Layups. (L and R hands)
- Reverse layups.
- Standard layups.
- Full-speed / Half-speed layups.
- High-rise layups. (Imagine shooting layups over a 7ft center trying to block your shot. These go high off the glass.)

2nd 15 minutes: Mid-range (5-15ft)
- Baseline jumpers
- 45 degree angle shots (with and without glass)
- Elbow Jumpers
- Free throw area shots

---- 30 minutes left ----

10 minutes: Free throws
- Just free throws. Be consistent, same process/form every time.

10 minutes: 3pt and distance shooting.
- Focus on not changing form for distance. If it's too far, get closer and work your way back out. Don't shoot 3s just to feel cool. It's not a good shot if you're not consistent.

10 minutes: Pull up work.
- Practice all midrange/distance shots by pulling up off of the dribble. Go to your left and go to your right. Full speed, half speed, stop and go, etc. Just work hard on it. Attack from all angles too.

------------------------------------------------------------

If you have extra time, extend the sections of the shooting workout that you are struggling in. But those are basics. If you have more questions just ask.

i doubt i'm worrying about anything deep inside.

And everybody together now. "That's What She Said."

Slutty referees...I wouldn't even care if they called that charge a block. As long as they ran up and down the court blowing...(whistles) I'd have no problem with them calling my games.

welcome man

interested to see the 'sense of humour' they didn't get.. for what it's worth, the topic you picked for your intro is funny, office space ftw.

Thanks, glad someone can pick up on the Office Space quote. I can't read a sentence starting with 'yeeaahhh' without thinking about Bill Lumberg. Even his annoying voice comes into my head at that exact time.

what's up with your knees?

pc

Well, after 5 different knee surgeries, and early effects of severe arthritis. And currently dealing with a stress fracture in my right knee cap...again, I simply cannot perform lately. On the court or in the weight room. It's really affecting the way I play. I'm not the most athletic guy, but typically I'm the only guy that combine any kind of skill and athleticism, but lately, that athleticism has been non-existent thanks to my knees, especially my right one with the stress fracture. I've been taking weeks at a time off to give it time to heal (I'm not playing again until the 2nd week of January), but the problem with that is I don't know how to properly strengthen and train my legs without putting any stress on my knees. I can't squat, I can't do heavy knee extensions because of the amount of stress it puts on my kneecaps and their lack of cartilage in there.

I need to find new ways to strengthen, without stressing my knees/legs before it's too late for me to come back from all of this.

I'll have plenty of time to start working out after the holidays as I just picked up a 2nd job (1st job is window cleaning, but that's so slow during the winter) and I'll be running my school's new campus weight room...so literally, it can be my job to work out if I want to.

I'm open to any and all suggestions. The things I'm doing right now are basically just yoga and stretching. I've heard you can lessen the stress on your knees if you're more flexible, and I can definitely use more flexibility. Also, bought and started using a foam roller per Lance's suggestions on VF's forum; still getting used to that. Any help is much appreciated.

i switched from VF over here. It is alot more active and got a great sense of humor, you'll fit in bro

Thanks dude. Did you end up getting banned again from VF? haha.