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why did you stop sprinting? oh and a quick question for anyone. if you are an adult where do you "compete" for sprinting?
sorry im a noob in track and field
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the products are pretty nice (if you get oneallan's is better by a far shot), but you really don't need to buy them. You can just fuck around and get nice handles, but if you want a structured setup its pretty simple. Try this for the next four weeks. i did it back in 9th grade (year and a half) and improved my handles quickly. I always go back to it when im feeling rusty.

do the same stationary ball handling workout 5-7 days. 3-5 days a week work on your moves.

stationary workout (go as fast as heavenly possible and by the end of the  four weeks each drill should be easy as hell)

1. Ball Slaps: 25-50
2. Ball Squeezes: 25-50
3. finger tip taps: 10-20 times up and down
4. Ball wrap: 25 each hand each direction (head, waist, 2 legs, R/L leg, figure
5. pounds: 20 each (shoulder high, waist high, ankle high) try to make dents in floor
6. V dribble complex: 30 each combo (crossover, between legs, behind back, 1 hand front, 1 hand side)
7. dribble wraps: 20 each (in wrap, out wrap, figure 8, scissors)
8. taps complex: 10 each (figure 8, R/L leg, 2 leg)
9. freestyle: 3-4 sets of 10-60 sec

adjust the volume to how you feel that day. if you need extra work on left just add more reps on that side. if you get bored just do other variations of each like with ball wraps new direction, v dribbles make them wide/add a dribble/etc. just be creative

whenever else you feel like it just practice your moves and really focus on the little details.

do this for four weeks then you can just progress by doing harder variations of each for 4 more weeks

to the original poster. Basketball doesnt really have a weight lifting environment. With football every body wonders your bench, squat, and power clean. With basketball if you can bump it in the post/jump really high/dunk/look jacked/quick/explosive/etc. than no one really worries about the weight room. Yes some people can do this without really training too much for it.

for example: this kid at a park i play ball at can: dunk all kinds of ways at 5'8, is jacked and is quick as hell. ALL WITHOUT TRAINING.

for someone like me, I have to train for that.

Also with basketball you have to remember the hours needed for practice and playing trying to gain experience. ITs not like football where you don't practice as much. If you have the option of improving your athleticism or basketball iq/skills and both are decent at the nba level, I would always go for the skill and bball iq.

No one mentions it but ANDRE FUCKING MILLER. He is not an athlete but he is a BASKETBALL player.

http://jasonferruggia.com/premium/articles/The_Renegade_Diet_V2.pdf

he dicusses it in this pamphlet. I think it is is pretty nice layout for the average adult man with a job and trains on the side.

You ruined my teen star thread, so I'm going to ruin yours

i didn't ruin your thread. you ruined some kid's thread

I really think that it would be nice if there was a sample routine for people without equipment. it stops any excuses.

any thoughts on this?
any other exercises you would add if there was no equipment whatsoever nearby? ie depth jumps, sprints, etc.
any kind of routine that could be set up for a person without weights whatsoever ?

this is me doing splits in the morning, first thing ido when i wakeup.. splits and then take a nice dump.

you dont have an anorexic upper body anymore?

i feel i made a good change