I need help with a training program(point guard)

[cherry09]

next year im going to a new school and i need to get better because the school is alot better then my old school. And i cant go over there looking lost. im 5.0 ft 140lbs. if that helps you thank you.

[LiftGirl]

Hi, cherry. What sort of training are you doing now?

[cherry09]

right know im not doing nothing but playing five on five to stay fit i want to take my game to the next level. i ahven't start nothing yet

[trainerty]

I personally don't attempt to make programs for folks when I don't know about their physcial abilities and weaknesses.

Be more specific and we can probably help you better:
1) How old are you? What grade level?
2) How long do you train (playing 5 on 5)?
3) Have you weight trained before and do you have access to a gym?
4) What type of training have you done in the past?
5) What part of the game do you wish to increase more of (vert., speed, agility etc.)?

Goodluck to u

[cherry09]

Im 16,grade 10. thirty minutes a day.yes and yes. i want to get better all around

[trainerty]

Okay,
You most likely will not need a gym. Just an open space and your basketball.

Increase endurance:
-shuttle runs until form exhaustion (basically when you are no longer able to maintain a sprint)
- stop and record time and number of shuttle sprints. Rest 2 minutes do again 3x with 2 minute rest breaks
- every week attempt to increase shuttle sprints in same time. When you increased by 4 or more. Test again and restart.

Increase Vertical:
- squats with BBall in front of face. Squat slightly below paralell (unless you have injuries). Do for 30 seconds:break for 10
- BBall touchdown: as quickly as possible do a lateral lunge (with both feet facing forward) and bendover and touch BBall to side of foot. Alternate feet each rep. same time as above.
- One leg plyo jumps: Jump up as high as possible with one leg. Allow your other leg to move in a "backwards bicycling motion" land softly without making a sound and explode into the jump again..."strong as a bull silent as a mouse" 15 sec each leg:10 sec break
Repeat circuit

I'm tired of writing for now. I'll try to post some tips for you later
Goodluck

[cherry09]

Thanks!

[LiftGirl]

That is a great program to get you started, cherry. Good job, trainerty!