4/18/2023 0 Comments Basketball defense okay to jummp![]() The "run and jump" is similar to our match-up press defense, both using similar concepts and techniques, such as trapping along the sidelines and jump-switching (run and jump) in the middle. If you plan to use the run and jump for your team, get the DVD, which includes not only all the details and on the court demonstrations, but also the important breakdown drills. ![]() If the last 3 or 4 aren't really challenging then you didn't make the squats hard enough.Coach Forrest Larson of Lake Geneva Badger High School (Wisconsin) has an excellent DVD entitled " Simplified Run and Jump". Really push and try to make these as fast and explosive as possible. Counter Movement Jumps: 1 set x 10 reps.Slow 5-7 second count on the way down and then as fast as possible (while still under control) on the way up. Rest 3 minutes to get as much recovery as possible. Squats: 6 reps at 80-85% of 1 rep max (should have some difficulty on 5th and 6th rep).Counter Movement Jumps: 1 set x 6 reps. ![]() After 8th rep move directly to jumps (no rest). Slow and focusing on form ~60% intensity. Should be fully warmed up and prepared for heavy squats.Rest time between sets: minimum 2 minutes (after the set of squats and jumps).1 time per week - high intensity/ near maximal effort for all jumps (except first set).Counter Movement with 90° rotation: 3 sets x 6 reps.Lateral Hops- Continuous: 2 sets x 10 reps.Counter Movement Jumps: 3 sets x 6 reps.Enough recovery to keep the intensity very high. Rest time between sets: 1 - 2 minutes.The reps are lower to really emphasize power output for each jump. 1-2 times per week - high intensity/ near maximal effort for all jumps. ![]()
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