well just my opinion if your going to playing ball for like 4-5 hours i doubht youll be needing pylos. just do some rim jumps (standing and running). but stick with weights...

for dribbling just dribbe the ball everywhere you go.. i can give you some sample drills that really helped me.
shooting is just repition and repition.

if i were u i'd do vjb 2x a week, 2x a week at the most for games/running, anyday practice dribbling/shooting, abs 3x a week, upper body 2x a week. this will be plenty

__________________
Initial Vert stats/results of phase 1/goals for phase 2:
Running off 1 leg: 24.5' / 27.5' / 30.5'
Standing: 27' / 28.5' / 31.5'
Running off 2 leg: 31.5' / 31.5' / 34.5'

stick pretty close to what i said above except turn that anyday dribbling/shooting into dedicating at least a little time each day to just that and on ur off days dedicating more time than days u do vjb

__________________
Initial Vert stats/results of phase 1/goals for phase 2:
Running off 1 leg: 24.5' / 27.5' / 30.5'
Standing: 27' / 28.5' / 31.5'
Running off 2 leg: 31.5' / 31.5' / 34.5'

what about suicides? Can i do those at the end of playing basketball everyday? How much would u say would be good? I'll post my plan later on.

Also i'm trying to lose alot of body fat over the break. I want to go down from 16 percent which is way to much, to 10 percent.

For vjb, will doing the novice plyos, and bodyweight strength training be bad?

BTW, i will be actually practicing basketball 2-3 hours so will this be bad?

__________________
I'm Chinese =P
Height: 5' 9"
Weight: 145
Wingspan: 6'1.5"
Reach: 7' 6.5"
Standing Vertical: idk somewhere around 30
Running Vertical: idk somewhere around 33

i'd put the suicides at the end of ur vjb workout that u do 2x a week. on days u do vjb i wouldn't do much else except for some shooting around. on days u don't do vjb u can play some b-ball but i def. wouldn't put in like 3 hrs. a day or anything as this will limit ur gains from vjb.

__________________
Initial Vert stats/results of phase 1/goals for phase 2:
Running off 1 leg: 24.5' / 27.5' / 30.5'
Standing: 27' / 28.5' / 31.5'
Running off 2 leg: 31.5' / 31.5' / 34.5'

I really don't care about having gains. All i want to do is jump quicker for shooting. Because of this.... should i just do the plyometrics. Plus i do track and i would like to be able to sustain my quick start in the 200 so i think just doing the plyo metrics will be enough what do you think??? Do you think i should just do the plyo or just don't do any of it because i WILL be playing 2-4 hours of basketball everyday. Most of the time will be dedicated to dribbling and shooting though not pick up games....


These are my goals first of all: To become conditioned, Improve shooting and dribbling, shoot quicker and increase consistancy. I don't care about improving my vertical.

Ok, Before i post my workout, These are the questions i have.

1. Will this be overtraining?

2. If i don't care about increasing my vertical and only about shooting quicker, and being more conditionind, SHOULD I ELIMITNATE THE VJB workouts from This???

Monday:

(Don’t use dribbling glasses first, then use dribbling glasses after comfortable.)
1. 10 Minutes Dribbling Around with right hand and random layups.

2. 10 Minutes Dribbling Around with left hand and random layups.

3. 15-20 Minutes of Better Basketball Dribbling Drills.

4. 25 Minutes Dribbling and practicing different moves and practicing layups.

Shooting:

1. 10 Minutes shooting around

2. 10 Minutes Training with Hop

3. 10 Minutes Training with 1-2

4. 15 Minutes Practicing Midrange

5. 10 Minutes Practicing 3 Pointers

6. 5 Minutes Pure Freethrows (Count Last 10)

7. Suicides and Freethrows

Running:

HIIT, 7 Intervals Or Just run 2 Miles Timed

Ab Workout: Abdominal Exercises - 8 Minute Abs | Abdominal Exercise Workout

Upper Body Workout


Tuesday:

1.VJB: Novice Plyometrics + Bodyweight

(Don’t use dribbling glasses first, then use dribbling glasses after comfortable.)
1. 10 Minutes Dribbling Around with right hand and random layups.

2. 10 Minutes Dribbling Around with left hand and random layups.

3. 15-20 Minutes of Better Basketball Dribbling Drills.

4. 25 Minutes Dribbling and practicing different moves and practicing layups.

Shooting:

1. 10 Minutes shooting around

2. 10 Minutes Training with Hop

3. 10 Minutes Training with 1-2

4. 15 Minutes Practicing Midrange

5. 10 Minutes Practicing 3 Pointers

6. 5 Minutes Pure Freethrows (Count Last 10)

7. Suicides and Freethrows


Wednesday:

(Don’t use dribbling glasses first, then use dribbling glasses after comfortable.)
1. 10 Minutes Dribbling Around with right hand and random layups.

2. 10 Minutes Dribbling Around with left hand and random layups.

3. 15-20 Minutes of Better Basketball Dribbling Drills.

4. 25 Minutes Dribbling and practicing different moves and practicing layups.

Shooting:

1. 10 Minutes shooting around

2. 10 Minutes Training with Hop

3. 10 Minutes Training with 1-2

4. 15 Minutes Practicing Midrange

5. 10 Minutes Practicing 3 Pointers

6. 5 Minutes Pure Freethrows (Count Last 10)

7. Suicides and Freethrows

Recreation basketball practice probably……

Thursday:

(Don’t use dribbling glasses first, then use dribbling glasses after comfortable.)
1. 10 Minutes Dribbling Around with right hand and random layups.

2. 10 Minutes Dribbling Around with left hand and random layups.

3. 15-20 Minutes of Better Basketball Dribbling Drills.

4. 25 Minutes Dribbling and practicing different moves and practicing layups.

Shooting:

1. 10 Minutes shooting around

2. 10 Minutes Training with Hop

3. 10 Minutes Training with 1-2

4. 15 Minutes Practicing Midrange

5. 10 Minutes Practicing 3 Pointers

6. 5 Minutes Pure Freethrows (Count Last 10)

7. Suicides and Freethrows

Running:

HIIT, 7 Intervals Or Just run 2 Miles Timed

Ab Workout: Abdominal Exercises - 8 Minute Abs | Abdominal Exercise Workout

Upper Body Workout

Friday:
.
VJB: Novice Plyometrics + Bodyweight

(Don’t use dribbling glasses first, then use dribbling glasses after comfortable.)
1. 10 Minutes Dribbling Around with right hand and random layups.

2. 10 Minutes Dribbling Around with left hand and random layups.

3. 15-20 Minutes of Better Basketball Dribbling Drills.

4. 25 Minutes Dribbling and practicing different moves and practicing layups.

Shooting:

1. 10 Minutes shooting around

2. 10 Minutes Training with Hop

3. 10 Minutes Training with 1-2

4. 15 Minutes Practicing Midrange

5. 10 Minutes Practicing 3 Pointers

6. 5 Minutes Pure Freethrows (Count Last 10)

7. Suicides and Freethrows


Saturday:

Recreation basketball game: June 14, June 21, June 28; July 12, July 19, July 26; August 2, August 9, August 16 and August 23.

.VJB: Novice Plyometrics + Bodyweight

(Don’t use dribbling glasses first, then use dribbling glasses after comfortable.)
1. 5 Minutes Dribbling Around with right hand and random layups.

2. 5 Minutes Dribbling Around with left hand and random layups.

3. 10 Minutes of Better Basketball Dribbling Drills.

4. 15 Minutes Dribbling and practicing different moves and practicing layups.

Shooting:

1. 5 Minutes shooting around

2. 5 Minutes Training with Hop

3. 5 Minutes Training with 1-2

4. 10 Minutes Practicing Midrange

5. 5 Minutes Practicing 3 Pointers

6. 5 Minutes Pure Freethrows (Count Last 10)

7. Suicides and Freethrows

Ab Workout: Abdominal Exercises - 8 Minute Abs | Abdominal Exercise Workout


Sunday:

1. Intelligym Workout

(Don’t use dribbling glasses first, then use dribbling glasses after comfortable.)
1. 5 Minutes Dribbling Around with right hand and random layups.

2. 5 Minutes Dribbling Around with left hand and random layups.

3. 10 Minutes of Better Basketball Dribbling Drills.

4. 15 Minutes Dribbling and practicing different moves and practicing layups.

Shooting:

1. 5 Minutes shooting around

2. 5 Minutes Training with Hop

3. 5 Minutes Training with 1-2

4. 10 Minutes Practicing Midrange

5. 5 Minutes Practicing 3 Pointers

6. 5 Minutes Pure Freethrows (Count Last 10)

7. Suicides and Freethrows

__________________
I'm Chinese =P
Height: 5' 9"
Weight: 145
Wingspan: 6'1.5"
Reach: 7' 6.5"
Standing Vertical: idk somewhere around 30
Running Vertical: idk somewhere around 33