Fixing my knee

Basketball 30 mins. Shooting set.

15s in 8.54
All done in 41.40
Off the dribble one per spot: 9.05

Had a bit of a nightmare from corner 3’s. Think it’s just getting tired towards the end of the sets. Just ned to try and remember and follow my major pointers throughout.

Cock wrist while standing
Dip
Come up into natural shooting pocket (found by swinging arm up to shoulder)
Jump straight up
Try to aim at 55 degrees
Release just before top of jump, catch the up force.
Follow through the wrist
Ball comes off first two fingers

Measurements from Nike+

Time: 1 hour 7 minutes (best 2hrs 39)

Nike Fuel: 2000 estimated (best 2464)

Calories burned (based on my calculation (divide by 2.79): 716 kcal (best 882 kcal)

Vertical: X.X inches (best 43.3 inches)

Quickness: X.X s/s (best 10.7 s/s)

HST

10 reps

General Warm Up

5 reps with 70% working weight.

Lower Body Exercise Set A

High Stepping 1x10 reps per leg (weight not to change) 20kg plates. Done
Glute Ham Raises - HST prescription. 2.5kg. Done
Raised Heel Single Leg Eccentric Smith Squats (Increase reps by 1 each week to 10 then increase weight 2.5kg per side) - 42.5kg x 9 reps. Done.
ISO Leg Press - 300x30 secs (weight/time not to change). Done.

Exercise Set B

Bench Press: 85kg. 8 done.
Wide Grip Chin: 15kg. Done.
Weighted Crunch: 140lbs. Done
Front Raise Pulley: 125lbs. 7 done.
EZ Bar Curl: 40kg (total on the bar weight). 7 done.
Lying Tricep Extension: 40kg (fixed bar). 7 done.

Opponent: Our Ladys 1 Home
Score: 86-60 loss
Points: 8
Fouls: 0
Steals: 2
Free throws: 0/0
Assists: 2 (estimated)
Performance: 6/10

Terrible team performance today. It was as if we hadn’t played together all season (which ironically is what the firsts should have been like with all the ringers they had in :). So apart from the fact that there was no cohesion personally I was relatively happy with my performance. Had a few more open shots earlier on from 3 but struggled with the range. Need to work on making sure I’m releasing the ball on the way up to harness that extra power, however I made a few jumpers from around the 15 foot mark, beat a man to the hoop for a layup and put in a tough rebound put back for the 8.

Shot around afterwards as well to keep the practice going. I like the shooting tips link hint on where the shot pocket should be so I need to remember this, but I also need to remember it doesn’t mean that the ball should be swinging up from my side to find it each time! Just need to remember where it is and get these for the correct point in the shot. Also need to remember to release on the way up and work on getting the angle of the shot more towards 55 degrees.

10 reps

General Warm Up

5 reps with 70% working weight.

Lower Body Exercise Set B

Cross Movement on Ball (1 set of 10 each side) - 10kg (weight/reps not to change). Done
Squats - 80kg x 10. Done
Stiff Leg Deadlifts - 65kg x 10. Done.
ISO/Eccentric Leg Extension (Increase reps by 1 each week to 8 from 5 then increase weight by 1 on stack) - 195x6 reps. Done. Really high quality reps.

Exercise Set A

Machine Press: 255lbs. 8 reps done.
Machine Row: 255lbs. 7 reps just done.
Weighted Crunch: 140lbs. Done.
Shoulder Press: 215lbs. 7 good reps done.
Preacher Curl: 140lbs. 7 good reps done.
Tricep Rope Pressdown: 140lbs. Done.