TODAY'S THE DAY.!
GD LUCK EVERYONE~

later must eat banana =)


should i tie my hair/ cut it today????

found this on internet...maybe shuld try this :p


Rebounding Drills

On a strictly physical level, rebounding is an explosive act that involves the contracting and tensing of the leg muscles. Then, jumping upward by straightening out those muscles. The higher you can jump, the better your chance of getting the rebound. Not everyone has natural jumping ability; however, everyone can improve what jumping capabilities he possesses. The following drills will help you improve your jumping ability and lateral movement.

Leg Bounds
This drill will develop strong muscles in your upper legs. This gives you the explosive power needed to leap quickly and continuously. The drill goes like this:
1) Stand at an end line with your legs together.
2) With your arms at your sides, bend your knees until you are in a half-squat.
3) Jump out as far and as high as you can, thrusting out your arms and straightening your body.
4) When you land, end in the same crouched position and take off again with your next bound.
5) Continue these bounds until you reach the far end line.
6) Grab a ball and shoot 10 free throws, then bound back.
Start by doing this once, then gradually increase the number until you can do it five times each session.

Squat Jumps
This drill will develop tremendous leg strength. Remember to jump as high as possible on each jump. Perform the drill as follows:
1) Stand with your feet shoulder's width apart.
2) Put your hands behind your head, lacing the fingers of your hands together.
3) Drop to a half-squat position and then explode upward as high as possible.
Keep your hands behind your head.
4) When you land, begin the squat-and-jump process all over again.
Continue until you have completed 25 jumps. This constitutes 1 set.
5) Do 3 sets and shoot 10 free throws between sets.

String Jumping
This drill will help develop quickness, endurance, and power in your legs. Perform this exercise as follows:
1) Place two chairs about four feet apart. Tie a string between them, about 12 to 18 inches off the floor.
2) Stand sideways on one side of the string with your feet together.
3) Hold your arms at your sides and flex the knees until you are in a half-squat.
4) Explode up and over the string using your legs and arms for power.
Land on the balls of your feet.
5) Repeat the motion and jump back over to the other side.
Do this continuously for one minute, keeping track of how many jumps you performed.
6) Grab a ball and shoot free throws for one-minute, then repeat two more times.

Labels: IVP day