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Messages - JelloPuddinPup

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Basketball / Re: kiwi gardner is a fag and plays no defense
« on: January 04, 2011, 12:54:59 am »
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.

Basketball / Re: Optimal Strength
« on: December 31, 2010, 11:40:03 pm »
I don't know that there is an optimal strength for a 5'10" guard as much as there is just an optimal strength for you.

ADARQ & LanceSTS - Q&A / Re: Best way to practice shooting
« on: December 28, 2010, 02:05:42 am »
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.

ADARQ & LanceSTS - Q&A / Re: Best way to practice shooting
« on: December 28, 2010, 01:53:05 am »
Say I had 1hr, or 1.5hrs to shoot, about 3-4x week.

How should I maximize my workout? How much time should I spend on different variations of shots? i.e. form shooting, free throws, 3pt, game simulated moves, wtc.

5'3" PG here...

First, do you do any dribbling/passing work outside of shooting? If you are a PG, you need to know the other two first and foremost. Otherwise, I would think you're more a SG.

Progress Journals & Experimental Routines / Re: THE DREAM JOURNAL
« on: December 24, 2010, 02:58:20 pm »
i doubt i'm worrying about anything deep inside.

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

@Adarqui - Thanks man, I'll give those exercises some run and see how they do. And I'm definitely taking a break. I have my volleyball game tomorrow and then nothing until mid-January. My knees just can't handle it anymore.

@BMully - Thanks man, that was one of the best dunks of my career. The funny thing is, even though we practice it a TON in workouts and practice; we'd never actually gotten a dunk off of that play until that very moment. It was a momentum shifter too! It put us up by 1 and we ended up winning by 8. It was one of the best games I had too. Ended up with 3 blocks away from a quadruple double in that game. Had the pts, rbs and asts...but oh so close on blocks. The other team wasn't that good, but 3 of our starts (minus me and my point guard) were sick and out of the game so we had to start two freshmen and a sophmore. The end result was okay. :)

Basketball / Re: Basketball fights, bad fouls, hard shit, dirty shit, etc..
« on: December 21, 2010, 12:36:28 am »
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.

holy shit..........

damn sounds like you really need to be careful.. If you aren't going to train "knee bends", I would look into EMS, though I'm not sure how effective home bought versions can be on strengthening the quads.

As for "less stressful knee exercises", you're looking at alot of floor variations:
- glute bridges (double and single leg)
- prone glute
- prone hyper
- supine hamstring iso (various degrees of knee flexion, just holding position, hits hams hard)
- supine hip extensions (stiff legged, feet on box)

As for weighted exercises that don't put much stress on the patella, you're looking at:
- reverse hyper
- leg curls (standing, seated, whatever)
- POSSIBLY ghr..
- some stuff on 4-way hip machine

stretching too much can actually become a problem, if the muscles of the quads stop firing correctly, need to make sure VMO is firing good and before the VL.. floor based tke's (last 15 degrees, terminal knee extension), partner assisted, or very light tke on a leg extension can help to get that vmo firing but you definitely don't want to mess with that stress fracture.. once that stress fracture heals you'll need to build some strong/active vmo's to protect the patella.

any idea how you actually got this stress fracture? I mean is it just from jumping too much? When did you "feel" it occur? Any ideas on that?

Well, I'm pretty sure it's from playing too much as well as already having pretty shot knees after all my surgeries. It's something that just develops, and I notice it...but I don't stop. For example, when I started feeling the pain back in October, I played 13x in 1 week. Not 2 weeks, not a month. 13x in 1 week. And I don't rest properly or take care of my knees enough in between sessions. I'm learning the hard way to develop my routine and adjust to my bum knees. But I think the best thing right now is just to shut down for a few more weeks. I have 1 volleyball game Wednesday, and then that season is over until next year. So that will be my last active day for a while.

What is prone hyper and reverse hyper? Also, what is a 4-way hip machine? Is that the thing that makes it look like you're swinging your leg some times?

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?


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 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.

Hey guys. Just sayin' what's up now that I'm finally posting. I was on Vertfreak101's forum for a good while but that place is pretty much dead now and nobody got my sense of humor. Hopefully, this place will find me slightly funnier, and stay active. I don't have my doubts on either one of those.

Anyways, glad to be here. Hopefully I can figure out some things to help me with my effed up knees. I always read a lot of what Lance posted on VF so I know he knows his stuff, and if he approves of this forum, I suppose it's okay.

Okay. Stop reading.

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