Air Conditioning / Preseason
This training starts on the track and should be performed six days a week. If possible, allow a 2-hour break between training on the track and training in the gym, if you can.
On road
Two 800-x must be performed within 2 minutes 15 seconds each, with a 2-minute break between two 800.
Four 400s should work for about 1 minute 10 seconds each with a 1-minute break between four 400th.
Eight 200 must be started in less than 22 seconds with a 1-minute break between each run.
Ten 100 should all work, with a 30-second break between each run.
This training is designed for those who want to take basketball to the highest level, and not for casual or weekend. This only applies to college and professional basketball. But in some cases, it can be used by senior high school students.
In the gym
10 10 exercises in one minute, starting from the baseline to the baseline 10 times in one minute or less.
rest for two minutes.
10 5 exercises in thirty seconds, starting from the baseline to the baseline 5 times in 30 seconds or less.
15 suicides as possible
Jump rope length of 10 minutes as follows.
a triangle of the left foot, one minute makes a triangle with the left foot during a jumping rope.
the right triangle of the foot is the same as above.
both legs of the triangle, as indicated above.
jumping on the spot for 2 minutes.
Relax for 2 minutes and repeat the procedure for re-jumping higher, again.
Shooting with a partner starts from the weakest point first, and the rest will be easier.
In season
Three men
Stretch
Five by five (while running)
20-point drill
Do this training for four weeks and you will be on top of your game.
