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Well, to be a better athlete you don't have to have a really low body fat %.  However, if your looking at losing bf not weight, I'd say focus more on high intensity rather than standard "jogging" type cardio.  Here are a couple of suggestions:

1. Swimming - 10 x 50 m sprints Freestyle (and similar swimming sprint focused workouts)
2. Boxing - Heavy bag, speed bag, shadow boxing, etc
3. METCON (Metabolic Conditioning): Crossfit or gymnastics type workouts, for example: Run 1 mi, 100 pull ups, 200 PUSHUPS, 300 Squats, Run 1 mi for total time

If you add two of these type workouts per week to your current plan, you'll be in great total body shape.  Tough to recover so be careful.

I run in Vibram FiveFingers. It's not quite barefoot running but pretty darn close. They do wonders for my knees and ankles. Before I was cutting out because the pounding on my knees were killing me around 2 miles, but with my VFF I can run 5+ miles consistently. It's a whole different ballgame. Running w/ shoes, I struggle to walk the next day. Running with VFF, I feel even more energized the next day.

I know it doesn't work for everyone, but it's worked for me. That's what matters to me of course. Other people have different experiences. But at 6'5" 215lb, the less stress on my knees the better.

Quote from: LBSS on March 14, 2011, 03:28:28 pm

your court is awesome.

also, your run-ups look even slower than mine, no offense. your last step is shorter than the ones before it! what happens when you try to take a bigger last step and/or get lower on the plant?

Agreed , runups/FA/bounce look terrible.
Pasting what i said to raptor:

1) it was the first dunking session after 3 months
2) i am not bouncy anyway
3) i haven't done any reactive drills lately
4) im an old fart, those joints are rusty!  

FA drills + more often sessions ( movement efficiency ) and it will all fall in place , no rush...