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Old 04-15-2007, 04:14 PM   #1
20 Dimes A Game
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Question Improving speed and overall athleticism.

I'm 5'4 and 110 lbs. I'm a pass first PG and i am quite well built, when i play, i use my head and i have a high basketball IQ and i use it to my advantage but i'm pretty un-athletic so when i get a bit older i will have to be faster and more athletic. I was just wondering if anyone had any tips?

I'm getting a skipping rope.

And i know 110 lbs is alot for a 5'4 but i did all these tests at school and i am only 9% body fat.

Help.
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Old 04-19-2007, 01:38 PM   #2
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Default Re: Improving speed and overall athleticism.

what grade are you in....
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Old 04-19-2007, 04:38 PM   #3
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Default Re: Improving speed and overall athleticism.

Quote:
Originally Posted by STelfair31
what grade are you in....

Why?
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Old 04-20-2007, 07:23 AM   #4
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Default Re: Improving speed and overall athleticism.

Quote:
Originally Posted by 20 Dimes A Game
Why?


Because, as you would have noticed if you had taken a look at all the threads about the same topic you proposed, strenght training and in general athletic training can be really different depending on the age and body development of the trainee.

If you are 22, I could suggest you a program with overweights and lactacid running... if you are 16, things would be completely different, since it would be dangerous to use overweights and you would need to increase your strenght (and eventually speed) in other ways.

Moreover, it would be better if you had any test to add to the infos. You could be a well developed athlete who is unable to run, or an underdeveloped guy with a wonderful running technique, yet weak in his muscles.
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Old 04-20-2007, 01:15 PM   #5
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Default Re: Improving speed and overall athleticism.

thanks Orfeomorfeo-ita.... b/c if your young don't lift alot you should do in reps and run alot if your older aim for lifting for weight and jog to stay in basketball shape....
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Old 04-20-2007, 02:35 PM   #6
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Default Re: Improving speed and overall athleticism.

I'm 19 years old. 5'10" and 173 pounds. What would you suggest?
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Old 04-20-2007, 03:35 PM   #7
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Default Re: Improving speed and overall athleticism.

Quote:
Originally Posted by Patches O'Houlihan
I'm 19 years old. 5'10" and 173 pounds. What would you suggest?

To improve speed, to play bball?

Hm.
Warm up, 15' at a low pace (40'' each lap of a bball court), iprove slighltly every week

Gymnastics: 10' . Exercises that cause active elongation of muscles. (like stretching, but moving..)

Rope: 10'.. always faster and harder (crossing, side-side-center, with stiff legs, while running, while running sidewards, skipping, and so on...)

15' stadium stairs: jump on the stairs of your gym, for a lenght of 10 big stairsteps (those you can sit on, not the small ones):

3xsquat jumps
3xside skip, each side.
3xfront skip
3xpliometrics, descending the stairs
3xstiff legs (using only ankles and feet) on the small steps.

This should take 10 ' max.

Rest a bit..

and then: start from a corner of a court. Sprint on a short side, rest while running slowly on the diagonal, sprint on the long side, rest running slowly on the short side, sprint on the diagonal.
Repeat 5 times with a 5' rest.

OR, instead of this running exercise.. find a hill were you can sprint peacefully uphill. best if it's really steep.
sprint 3x3 x 30 metres, rest walking back between the sprints, 3' between the series.

If you want to improve speed for other sports, things are different.
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Old 04-21-2007, 08:41 AM   #8
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Default Re: Improving speed and overall athleticism.

older you are the harder you should work...
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Old 04-25-2007, 03:43 PM   #9
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Default Re: Improving speed and overall athleticism.

Wow u havn't got a clue what ur on about really, do you?
http://ericcressey.blogspot.com/2007...for-knees.html
This guy is a professional. Read and learn.
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Old 04-25-2007, 04:21 PM   #10
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Default Re: Improving speed and overall athleticism.

Quote:
Originally Posted by Charged
Wow u havn't got a clue what ur on about really, do you?
http://ericcressey.blogspot.com/2007...for-knees.html
This guy is a professional. Read and learn.


If you're talking to me, check "auxology" on some good medicine manual, check this trainer's athletes' average age, and check better what I said.

If you think you can mix nba coaches and Karl Malone weightlifting routines with what a teen age should do to increase his strenght, maybe it's you who should read and learn some good manual about training youngster... because just associating overweights with an adoloscent is kinda criminal.

Incidentally, what he claims he's done with that 15 yo guy he trained (squats with 300) is dangerous, and I bet that guy hasn't a very healthy knee right now.

I don't like to exhibit the little I have learnt like it gave me the RIGHT to say something or give my suggestions, but you seem to respect this thing: I'm a trainer as well. Obviously, I'm not such an important trainer as the one who sells his DVDs on the net, but I've been instructed by people who are, and for a sport (athletics) where weightlifting at a young age is much more a critical issue than it is in basketball.

Last edited by orfeomorfeo-ita : 04-25-2007 at 04:30 PM.
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