Basketball Training XIV

DE Lower (for AA)


AA had her last training with me today before she heads off to college. We did some different things working on technique mostly.


Warmups
Depth jumps: 3x3 off 18" box
Power shrugs: 4x3/ 67, 89, 109, 129
Push-press: 4x5, 4, 3, 2/ 65, 70, 75, 80
45* Reverse hyper: 4x12-15/ 110
Weighted stability ball crunches: 4x10-15/ 25 pounds


AA is a very strong athlete. She needs more "spring" as opposed to static strength. In high school she was a "4" (post-type player), probably in part because of her height, but in college will switch to a "3" guard. One of our goals was to increase the posterior chain strength which we did. And in so doing, she relayed to me that she found that she is able to move quicker and react quicker (especially on defense). So, in part the training has worked. Unfortunately, the time we had was limited so we were only able to make "so much" progress.


"Makin' 'em look bad: A reduex"


RE was also in the house today for a ME Lower training, which went well considering she was not feeling quite 100% today. A most amusing thing occurred when we went to do reverse hypers. The Mole was also present today and he happened to find himself at the reverse hyper at the same time as we did. I asked him if we could train with him on it. He said, well....So, I asked him how heavy are you going? He said I'm going to start with 90 pounds and I replied that's ok she can do more than that. (I didn't mean to sound like a smart-ass it just came out that way). So we worked in with him and he matched her pound for pound until there was 230 pounds on the RH. He did his set and said he was done. So, I asked RE what do you want and she replied, sweet as can be, add 20 (pounds) please. So, I did and she knocked out 6 easy reps! I was so proud. 4Board was observing the whole thing and said later, I didn't know what was going on but I knew something was (a true paid observer). He confirmed my sentiment when he said, I'd have torn both hammies off the bone before I walked away from that thing.



Never quit,

Ed T.