Author Topic: Man on Fire 2.0  (Read 5452 times)

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dunkingfreak

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Re: Man on Fire 2.0
« Reply #15 on: March 13, 2013, 11:25:44 am »
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Been MIA gotta get back in the routine of logging
Mar.13th/13
5:50-6:35
Defensive skill work
defensive hip turn/drop stepsx3 (too half court)
defensive hip turn/drop step+1 slide alternating directionsx2 (too half court)
defensive hip turn/drop step+2 slide alternating directionsx1 (too half court)

Defensive Close outs
x6 alternating direction baseline/middle
x6 other side alternating directiion baseline/middle

Band Resisted slides
3x5 Slide outs
x15 normal slides exteneded free throw line to exteneded free throw line

Notes:
Slides are filling much better overall really exploding from hip matrix/groin
-keep straight up
-explosive hip turns
-low but explosive
-loose upper body throw arms way of defensive slide
-remain balanced

7-7:50 Mobility Work
calf stretching plus ankle mobility wall touches
Band ankle flexion work (red band)
Spiderman lunges
Split squat iso holds at bottom open up hips and clear space in hips
Squat prying at bottom
Finish Later**

fast does lie

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Re: Man on Fire 2.0
« Reply #16 on: March 13, 2013, 03:04:07 pm »
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it takes a lot of heart to work on defense, something you don't get too much glory/recognition.  What are defensive hip turn/drop steps? I know there are offensive drop steps.
33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB