Im glad You have made the decision to better yourself and to be the Best Basketball player you possibly can be. This System is designed to give You the information that you need to be as good as you can be in all of the skils required for basketball. This system will make you a better player on the StreetBall court as well as the School, Adult Leauge, Semi-Pro or even Pro Leauge.
This is what some of the NBA Stars have siad about working on their skills in the way this system promotes: “I’ve added 25 lbs of muscle since the start of my NBA career-not just to get big, but to get stronger and more powerful while staying quick and agile. If you train the right way, you will build your body and your game as well” –
Dwight Howard
“Shaq calls me Flash. But i wasnt simply born with great quickness; it’s something that i developed – along with a lot of strength, power and agility – through my career. Working out the right way will make it possible for you to excell in this game”. – Dwyane Wade
The System is devided into 5 Parts which you have to follow in the order they are written:
#1 This is why I personally think MJ was as good as he was. FUNDAMENTALS & DISCIPLINE !!!
#2 Warmup and Flexibility and a Complete conditioning program written out in detail day by day.
#3 Strength Training (complete plan included)
#4 Speed (things you can do to improve your speed on the court)
#5 Skills and Fundamentals training
# 1 Lets Start With The Fundamentals & Discipline.
Acording to MJ you have to continuously push yourself and stick to your workout regimen. Practice when you need to practice and want to. Practice when you need to practice and you dont want to. You have to be disciplined and push yourself to be the best you can be. By getting in basketball shape by doing all the right things and by working on your basketball fundamentals I guarantee that you will become the best basketball player you possibly can. Your Fundamentals and discipline are the two most important ingredient to becoming the best basketball player possible. You have to set goals for yourself and no matter what gets in the way you have to stay disciplined to do the work you need to do when you need to do it. This means that the workout plans you will get from this system have to be followed to the letter. There can’t be a time where you have to do something according to the plan but you feel like not doing it and say to yourself i’ll do it later or i’ll make it up tomorrow by doing more. That is not the way this works. The plans are specifically made and written out day by day to be followed exactly the way they are written. Everything in those plans has its purpose and this means that if there is a workout you have to do friday and you have OFF from that workout for the next two days that you have to have OFF for the next two days because after the workout you have to have a two day rest period. If you wont rest for the two days you will not get the full benefit from the workout and actually you may even risk injuring yourself because your muscles did not have enough time to recover. That is where strains and pulls come in and that sets you back a lot because now you have to rest a lot longer to heal.
This is what MJ said about working hard and discipline:
“You can’t turn it on and off like a faucet. I couldn’t dog it during practice and then, when I needed that extra push late in the game, expect it to be there. But that’s how a lot of people approach things. And that’s why a lot of people fail. They sound like they’re committed to being the best they can be. But when it comes right down to it, they’re looking for reasons instead of answers.”
#2 Conditioning, Warmup and Flexibility
In today’s world of basketball, every athlete needs every edge they can get. A very important part of Basketball that might be that edge is an Effective Warmup and Streching routine. This is a part which is a lot of times overlooked by some coaches and more so basketball players. A proper warmup and streching routine will increase flexibility of muscles and develop a greater range of motion in the joints which will improve athletic performance and dramatically reduce the risk of injury.
IMPORTANT: Use these routines daily
WARMING UP:
The warmup increases muscle temperature allowing for better streching.
These are exercises which are perfect for a succesfull warmup.
– Butt Kick – great exercise. As you run forward, touch you behind with your heels. Thighs have to remain perpendicular to the floor.
– Side to Side Kick – Face a wall, stand 2 to 3 feet from the wall and place you hands on the wall. Swing your right leg out to the side and back in front and across you body. Try to increase your range with each swing. Repeat with left leg.
– Backward run – Run backward while keeping your body square. Run with as big a stride as possible and maintain good arm action.
– Lateral Shuffle – face sideways as you move laterally by stepping with your lead foot and then bringing your trail foot up toward you lead foot without crossing your feet. Keep your body square, do not twist or rotate. Make sure you shuffle in both directions left and right. Dont do it full speed because this is just a warmup.
– High Knee Run – is a great warmup exercise and it can also be used to develop speed. Move forward, using short, qiuck steps while raising your knees as high as your hips. Use a shorter, quicker arm action.
STRECHING:
Lots of athletes dont want to strech and a lot of time just want to get right into the game and play. Unfortunatelly that is what hightens the risk of injury. Here i will show you a head to toe pattern of streches which will help you get your whole body ready for a full out basketball practice or game.
Neck stretches:
– tuck your chin to your chest. Assist the end movement by carefully applying pressure on the back of your head with your hands. After each repetition, release the strech and return to your neutral position.
– look up extend your head back as far as you can. Assist the movement by carefully applying pressure under your chin with your hands. Keep your mouth closed. After each repetition, release and return to your neutral position.
Upper Body Streches:
– arm circle Stand with your arms straight out to your sides. Begin with Small arm circles forward. Increase the size of the circles with each repetition. After you complete the desired number of repetitions reverse the movement direction and repeat.
– pec strech Stand with your arms straight in front of you and your hands together. Turn your palms toward each other. Spread your arms out and back as far as possible and keep them straight and parralel to the floor. Return to the starting position after each repetition.
– lat stretch Stand with your arms at your sides and your palms facing forward. Keep your right arm straight and raise it out to your side and as high as possible. At the highest point bring your right arm to the left behing your head. Assist the movement by pulling at your elbow with your left hand from behind your head. Repeat the strech with your other arm the same way.
– lateral trunk stretch Stand with your arms overhead and grasp your elbows. Lean to the right as far as you can, assisting the strech by pulling your left elbow with your right hand. Repeat with the other side.
Lower-Body Stretches:
– knees to chest Lie on your back with your knees and hips flexed to 90 degrees and your feet off the floor. Bring your thighs toward your chest and place your hands just below your knees. Pull them toward your chest to assist the strech. Return to starting position after every repetition.
– leg crossover Lie on back with knees bent. Both feet are flat on the floor and close to you butt. Cross your right leg over the left and place your hands behind your head. Use your right leg to pull your left to the right. Return to starting position. Repeat the strech with your other leg.
– lower back strech Sit on the floor with your legs wide apart and knees slightly bent. Tuck your chin to your chest and lean forward as far as possible. Assist the end movement by grabbing your heels and pulling forwarda little farther.
Release and returt to the starting position.
– straight leg hamstring strech. Lay on your back and use a rope.(can also use a lont towel) Have both legs straight on the floor. Place the middle of the rope under your right foot and hold both ends with your hands. Raise your right leg as high as possible, keep it straight. Gently pull on the rope at end of movement. Return to starting position and switch legs.
– groin strech Sit with your knees bent and feet touching each other. Spread your knees to the sides as far as possible. Push down on both your knees with your hands or elbows. Release and repeat a few times.
– straight leg calf strech Sit with your legs straight and together. Plase a rope(or towel) under the ball of your right foot and hold both ends in your hands. Pull gently on the rope and pull your toes towards you. Release and repeat with other foot.
– Quad strech Stand Grab the top of your right foot with your right hand. Bring your right foot up to your buttocks as much as possible and hold. This will strech your Quads. Return to starting position and repeat with other leg.
– ear to shoulder Move your head right with your right ear moving toward your right shoulder. Assist the movement with a carefull pressure from your right hand which is placed on the left side of your head from the top. Repeat the strech to the left side.
IMPORTANT: Remember to cool down after a workout with jogging and streching all major muscle group. This will greatly help with post workout recovery.
CONDITIONING:
This section will have a conditioning plan which will help you get your body ready for Performing at its best. Playing basketball at a high level requires great conditioning. Thanks to great conditioning you will be able to perform at maximum levels throughout the whole game. Conditioning has to be built from the ground up and this is a perfect plan to do this:
For the comple system and a day by day detailed conditioning program, strength training program, speed drills and fundamentals drills visit: http://www.PlayTheMJWay.com
I hope you guys will find this helpfull information and that I will be able to help you get in the best basketball shape possible.
Thank You
