in door circuits

Hey guys, this week's blog will be about some easy in door cardo training you can do inside due to the cold weather.

-First thing to do is strecth. Strecth your legs and get your body loose. This is important because working out with a tight and cold body can create a higher risk of injury.
-Starting from the baseline of the basketball court, sprint to the other end and back. This is one lap, or suicide. Do 5 complete laps to start off the workout.
-Get a power jump rope and jump rope 100 times and do a lap. Do 3 sets of these.
-Rest and get plenty of fuilds, strecth some more if you feel your body getting tight.
-Next drill will invole a medicine ball. About 7-10 pound ball. hod the ball high above your head while standing in front of a wall, jump and tap the ball to a spot on the wall that is pretty high to you(varies depending on your jumping ability). After jumping 20 times, do a lap. Complete 5 sets of these.

Derrick Rose Working out in California

This workout is great for gaining speed, better leaping ability, and footwork, enjoy!!

Simple Indoor Running Exercise

 Hey guys, since it's getting colder out there I think it’s time to go to an indoor track.
-As always, 5 laps of jogging to warm up and get lose.
-After the 5 laps, stretch out your legs and thighs, and then jog one more lap at a quicker pace (not a sprint).
The workout today is simple, just ten jogging laps followed by two sprint laps.
-the reason for doing ten laps of jogging is to build up endurance and stamina. Also, the two sprint laps afterwards builds up your running speed even after your body starts to get tired.
This workout is simple, but very effective in increasing your overall top speed and stamina.

-After you stretch your body out, get plenty of fluids, it’s now time to do a cool down lap, or just walk once around the lap.

Sprint Drills

Hey guys, this week I will talk about doing some sprint drills.

-First, stretch out your legs and hamstrings, you can do this by getting down on the ground and reaching for the tip of your sneakers, another way is to have a partner push your legs towards you and hold that position for about 10 seconds.

- Now as usual, jog 5 times around the track to get loose and warmed up.

- after the 5^th lap, this time instead of stopping, do a fairly quick lap around the track, this will warm you up and get your heart beating pretty good.

-Now it’s time to get into the workout, today we are doing 5 100 yard sprints, with a 30-50 second break in-between each. Now a sprint is running fast, unlike jogging, run at about 80-85%, this is pretty fast pace so you will be pretty tired after this.

- After a 1 minute break, now we are going to do 5 40 yard sprints, this time with no breaks in-between each. Also, instead of walking back to the 40 yard line on the football field, do u slow jog back, then when you get there sprint back to the goal line.

- After you complete this, get some water and stretch those sore legs and hamstrings, you should be fairly tired by now, catch your breath and get ready for the last part of the workout.

- The last stage of this work out a final 100 yard dash/sprint.

-this time, instead of going fairly fast, we are going all out, 100%. This is the last workout for today, after you get your breath, return to the track and finish by doing 5 laps jogging. Same thing you did when you started.

Basketball drills and workout video

Hey guys, instead of talking about my daily running workouts, ive decided to go into another sport of mine, basketball.
This simple workout consits of mid range jumpshots, dribbling drills, explosive drills(dunking drills), and situation drills.
In this workout is a few of my favorite players in the N.B.A, Derrick rose(Chicago Bulls), Tyreke Evans(Sacramento Kings), and O.J Mayo(Memphis Grizzlies).
In this workout, the three of them work on their ball handling, shooting, vertical jumping, and being able to withstand contact. basketball drills

analzsis of Vernon Davis (San Franciso 49'ers) summer workout

http://youtu.be/jsrcYca9-hM

Hey guys, since my blogs are all about workouts, I’ve decided to share this video of one of my favorite N.F.L players, Vernon Davis working out during this summer. This workout shows Vernon Davis working on his speed, power, acceleration and stamina. I claim that if young men (ages 16-25) did this workout, they will see dramatic results in their athleticism and physique. This simple workout can be done by any male no matter what level they are in, whether high school, college or the N.F.L, well, minus the amount of weights Vernon Davis had on the bench press.

The running drills consisted of sledges, and running basic routes, these drills are preparing Vernon Davis for the upcoming season by making him faster, quicker and more agile. He does multiple sets of each drill with a short rest break in between (30-60 seconds).

The final part of the Vernon Davis workout dealt with the upper body, bench pressing, and band pulls. This is getting him ready for to fight through the many hits he will receive during the upcoming season. Working out his arms and chest is very important to insure both ball security and injury prevention during the 16 game season.

Doing this workout will increase anybody’s ability to become a better athlete no matter if you’re in high school or even the N.F.L.  

running workouts #2

• Its time for my 2nd running post, the workout in week 1 was a fairly easy one, I had some difficulty with the stairs but that’s expected with not working out for a while. This week's workout is a little bit tougher however.
• - First you stretch your legs and hamstrings real good. You can do this by getting down on the ground with your legs together, grab and hold the tip of your shoes for 10 seconds, do three sets of these. Stretching out your legs and body is very important because its decreases the risk of injury while working out. Make sure you are hydrated and mentally ready for your workout.
• Start this workout off the same way as the 1^st workout, 3 to 5 laps of jogging around the track, this is not a fast run but a slow, lose, controlled jog. After this, stretch your hamstrings out some more and make sure your body is not tight.
• Instead of running on the track for this workout, I did something different, I went onto the football field (many track fields have a high school football field inside it).
• From the goal line sprint to the 40 yard line, this will be simple to mark out because they have the yard lines marked out in big white numbers.
• After you sprint to the 40 yard line, instead of walking back to the goal line, do a very slow jog back, do not walk, I repeat do not walk!
• Do 5 sets of these with no breaks in-between sets!
• Grab a drink and rest for 3 minutes and prepare for the next phase of this workout, this will be a good time to stretch those sore calves and hamstrings.
• Now for the main workout for today, the 100 yard dash.
• This is a goal line to goal line sprint. Do 3 sets of these, one set is down and back. Basically one set is a 200 yard run.
• Do 3 sets of these with a one minute rest period in between each set.
• After you complete your 3 sets, do not drop to the ground to rest, instead go back to the running track and jog around it once, then do a slow walk around it.
• This is your cool down part of the workout.
• After your cool down, stretch all those sore muscles and get plenty of water.
• If you completed this workout like I did, it should be very hard for you to move for the rest of the day.
• This is workout #2, go home and rest so you can be ready for next time.