Adarq.org

either way that whole thread ended up just being the biggest troll of the century


<a href="http://www.youtube.com/watch?v=ZN6FWPb43ks" target="_blank">http://www.youtube.com/watch?v=ZN6FWPb43ks</a>

Here's a template I made for another young dude. I'm sure it'd work just fine for you.

Monday:
Dynamic warmup
30 yard sprints x until speed drops off
Stationary squat jumps 2 sets x until you can't go up as explosively as the first few reps

Wednesday:
Dynamic warmup
Stiff-legged calf jumps 2 sets of 15
Double-leg bounding 2 sets of 6
Jumps for max height 3 sets of 4

Friday:
Dynamic warmup
Single-leg speed hops 2 sets of 10 yards
Tuck jumps 2 sets of 10 (don't force it if you cannot explode in the last two or so reps)

Now, if you got b-ball practice, maybe you'd want to reduce the frequency to two days per week and omit one day. Just mix and match with the days so you don't overdo it. Not overdoing it is important. Listen to your body. You can probably gain a few inches if you keep the volume perfect.

the is really nice. I really would also advise to do some jump rope as well.

Start out with
2 feet hopping, 2 feet side to side, 2 feet front to back, alternating feet, and wideouts or hop scotch

do it at 50% sppeed for 200 reps, once you can do that do it at 75% for 200 reps, then once you mastered the movements go to 50%-25, 75%-25, 100%-50

You can do that everyday with the workout above. Just do this before as a warmup to the plyo above and as a warmup for your basketball practices

Quote from: Petey0109 on May 11, 2011, 06:39:15 pm

Quote from: LBSS on May 11, 2011, 05:14:49 pm

good athletes are good athletes because they practice. good dancers are good dancers because they practice. what the fuck does any of this have to do with intelligence.

if you grew up around with black people you notice that the smarter the person is, in most cases the worse they are as a dancer even if they practice.

this is one of the dumbest fucking things i've ever read in my life.

Quote

it is true that practice has something to do with it, but how can you explain little kids who are naturally just drastically quicker but not neceessarily faster than their friends.

maybe they're naturally more talented, or maybe they spend more time running around and changing direction, so they get better at it. i don't know. probably a mix of talent and practice. just like dancing.

neither has any correlation with "intelligence," whatever the fuck that means. jesus christ.

not necessarily the intelligence but instead whether they are overthinkers or just people that go with the flow. We say intelligent b/c for the most part intelligent people analyze and think a lot

good athletes are good athletes because they practice. good dancers are good dancers because they practice. what the fuck does any of this have to do with intelligence.

if you grew up around with black people you notice that the smarter the person is, in most cases the worse they are as a dancer even if they practice.

it is true that practice has something to do with it, but how can you explain little kids who are naturally just drastically quicker but not neceessarily faster than their friends.

I mean not saying its bad, just wouldnt pay money for a low level plyo progression program

low level plyos will get you somewhere fast if you are rather untrained..but after that it will more or less be a good way to fire up the old CNS.

short sprints=very underrated

i dont see how you dont understand this. That is straight line speed. You can be quick as HELLLL, and still be slow. Look at the wide reciever for for the patriots, Wes something or steve nash.

sprint, hill sprint, sprint with light sled

that doesnt have anything to do with quickness. That is speed. You can be quick but not fast. I MYSELF am a great example for that.


TAQ is actually a good program for quickness. I can vouch for that.
Big thing is
do a bunch of low level plyometrics for movement efficency: line hops (lateral/vertical/diagonal) (2 leg/1 leg), pogos (2/1 leg) etc
practice juking not running your routes, play throw em up bust em up, play soccer, tag, basketball, anything with juking

it says in practice not in a game