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But how do you do it if your options are only retards? I can only play with retarded, idiotic, suicidal people where I live. They will just run into you like kamikaze... so there's a tremendous chance you'll get injured if you try to play (not to mention actually jumping on a fast break or something).

Yeah but you live in a country where you can afford to do that. I haven't been in a basketball gym, indoor, in ~6 years. No acces to such a court or, if I do, it's not worth it. Too stupid and dangerous people to play with.

I am with Chris regarding conditioning. Bball requires a weird combination of aerobic and anaerobic fitness. If you can get  at least 3 sessions of full court bball per week, you're good.
If you can't , for whatever reasons , like raptor, this is a good read : http://www.higher-faster-sports.com/basketballgameshape.html

wait, you're running a 10k? why!??! 

The 10km event is a charity event that i do every year.. often i get greedy trying to run fastter every year.
(hoping i can go under 50min mark)

I had been training for vet for like 8 years.. and i had been doing this yearly run for may be 4 years or so..  I never really train for it.. I believe last yr i may had ran like 6 times.. from 15, 20, 30 to 40 min.. before the event.

nothing serious.

thanks for the head up ChrisM... I wont train for the run then... waist of my effort trying to dunk..

141231 Update form my body:
Dont know wtf is going on. Last gym session is just the same explosive weight training with LIGHT weight. 155lb 165lbs and some body weight single leg jump.
This morning (2 days post workout), my GLUTE, the WHOLE glute from the below my waist downward... the Whole glute is sore to the max.  My calf is also sore but not as intensive.  The inner quad above the knee cap is also sore.

I never thought I will get sore doing such light weight.  MAY be I am doing something right. The Reactive Downward stimulation is causing this? or the Explosive end is causing me to be sore?
I dont know... I hope i am going the right way.

Any one experience similar thing? doing Explosive Light Weight or Reactive catch/re-direction lift can cause soreness even with Light weight?????

Next time, look at the rim, not down, when you plant.

still decelerating into the plant on those longer approaches.

That's what I kind of tend to do as well... it's like I just want to get to whatever "right" spot is and do a standing vertical jump.

150105 Custom VJM W4D1 Plyo in park
Using the 20lbs weight vest for squat jump and all paused/seated jump except for last set same as last week, nothing new.

150107 Custom VJM Explosive Gym
Paused Squat
95lbs x 5 warmup
175lbs 4x3 (coach said 150)

Reactive Squat
225lbs 4x3  (coach said 160lbs)

Reactive Split squat
80lbs 4x4

Jump Squat (instead of box jump)
225lbs feel not explosive
45lbs  4x5

Paused single leg jump (instead of box)
4x5

150108 Jump specific  (because Friday no time so no rest day this week)
T0ooday method with 1 full step continue.

150111 VJM W4 D5 Optional Strength Session - Return the gym for 45 min
 
All in Lbs
Smith Machine warmup      
135   1x5   
Squat Rack      
135   4   
225   5   
275   4   
295   4   
315   3 easy   
335   1.5   
      
Front Squat      
135   5   
      
DeadLift Sumo      
135   5   
185   5   
225   5   
275   5   
315   3   
Conventaional      
365   1   
      
Narrow Sumo( I was thinking Conventional but end up with arm outside of knee by mistake)      
405   1   Video Caped
Back to Wide sumo      
405   1   Video Caped