The following 45-minute workout should be preformed three days a week. Developing confidence, coordination, strength, timing, and stamina is the athlete’s main focus throughout the workout.
I. Defensive Slides/Three minutes – (width of free throw line) three sets: 30 seconds on/off (27 is great)
II. Backboard Taps/Six Minutes – (with ball) 40 in a row: 10 right/left/alternating/both, rest 30 seconds, repeat three sets
III. Backboard Touch/Three minutes — Start at free-throw line, sprint and slap backboard with both hands (net), sprint back and touch free throw line, repeat: 30 seconds on/off: 3 sets (11-plus is great)
IV. Mikan/Three minutes – (Hook right and left) 30 seconds on/off: three sets (17-plus is great)
V. Shooting Drill “10”/Six minutes – Begin at court 10 feet inside sideline; sprint and receive pass at one of 10 spots; if make, sprint out and touch court on opposite side and then come back for second shot on that side; repeat side to side until you follow shot and get your own rebound-shoot until you make it; then sprint out to touch court. If it is made, passer will rebound for you. Rest one minute and repeat, three sets. Shoot with in your range; vary spots.
VI. Heavy Rope or Regular Rope/Five minutes — Alternate skips after 25 repetitions…run the rope…begin with right foot only/left/both/alternate/scissors/cross feet/twice under/crossover with arms: then repeat everything with rope in opposite direction (jump backwards) Note: Follow heavy rope directions only for regular jump rope
VII. Square Pick Ups/Three minutes — One ball placed on first line up from block on each side of free throw lane. Begin picking up one ball and shoot a power lay-up. Your partner will rebound and put ball back on the line. You will get the other ball and shoot another power lay-up. Your rebounder will get that ball and put it back on the line. Repeat. Go 30 second and rest 30 seconds. Repeat three sets. (18-plus is good)
VIII. Hot Shots/Five minutes— Tape the floor at these spots: 5 is 20 feet, 4 is 15 feet, 3 is 10 feet, 2 is lay-up. Shoot for one minute and keep up with the buckets you make and add up your score. Keep up with your best score. You must dribble as you go to each spot-can’t run with the ball. Three sets–one minute each.
IX. Speed Lay-ups/Three minutes — Begin under bucket, dribble out to “T” and come back in for a lay-up. Repeat to other side. Try to use only one dribble out and one dribble back…30 seconds on/off: three sets
X. 5 Sprints in 5 Minutes/Five minutes— Work toward 30-32 seconds per sprints. Begin baseline, sprint to nearest free throw line and back to base line, then to court and back to baseline, then to the opposite free throw line and back, now to the opposite baseline and back. (Under 30 seconds is great) If is takes you more than that, rest until one minute is up. Remember, you want to complete five in five minutes.
XI. Around the Waist/Three minutes— Take ball around waist in one direction for 30 seconds (50-plus is good) Change directions next time three sets of 30 seconds on/off
XII. Summary
- A. 45-Minute Workout…three days a week
- B. Be creative: develop confidence, coordination, strength, timing, and stamina
- C. Work on dribbling, ball handling, or other specifics 10-15 minutes per day
Here are 7 steps you can take to improve your heart health:
Take Charge of your Blood pressure
Control your Cholesterol
Track your Blood Sugar
Eat smart and enjoy regular Exercise
Reduce Stress
Don’t Smoke
Increase Knowledge and access to better Healthcare
Following these 7 steps will surely improve your heart health. These 7 steps will be explained in more detail in a future article.
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This list is very personal to me, as I am reminded of how my own father’s two and a half year ALS battle emotionally devastated my family. This is for my Dad.
Lou Gehrig
Jun 19, 1903 – Jun 2, 1941
Professional Athlete (Baseball)
Jim “Catfish” Hunter
Apr 8, 1946 – Sep 9, 1999
Professional Athlete (Baseball)
Eric Scoggins
Jan 23, 1959 – Jan 9, 2009
Professional Athlete (Football)
Glenn Montgomery
Mar 13, 1967 – Jun 28, 1998
Professional Athlete (Football)
Jeff Julian
Jul 29, 1961 – Jul 16, 2004
Professional Athlete (Golf)
Ezzard Charles
Jul 7, 1921 – May 28, 1975
Professional Athlete (Boxing)
Charlie Wedemeyer
Feb 19, 1946 – Jun 3, 2010
Professional Athlete (Football)
George Yardley
Nov 3, 1928 – Aug 12, 2004
Professional Athlete (Basketball)
O.J. Brigance
Sep 29, 1969 – Present
Professional Athlete (Football)
Steve Gleason
Mar 19, 1977 – Present
Professional Athlete (Football)
Kevin Turner
Jun 12, 1969 – Present
Professional Athlete (Football)
Pete Duranko
Dec 15, 1943 – Jul 8, 2011
Professional Athlete (Football)
Steven Anthony Smith
(born August 30, 1964)
Professional Athlete (Football)
Donald George Revie – OBE,
(10 July 1927 – 26 May 1989),
was a football (soccer) player
Ronald Wayne Snidow
(December 30, 1941 – May 17, 2009)
Professional Athlete (Football)
John A. “Tony” Proudfoot
(10 September 1949 – 30 December 2010)
Professional Athlete (Football)
George Edward Banks
(September 24, 1938 – March 1, 1985)
Professional Athlete (Baseball)
David Randolph “Dave” Ames
(born January 16, 1937, died August 4, 2009)
Professional Athlete (Football)
Emory Dilworth Bellard
(December 17, 1927 – February 10, 2011)
Collegiate Coach (Football)
Jon Blais
(August 30, 1971 – May 27, 2007)
American Triathlete
Stefano Borgonovo
(17 March 1964 – 27 June 2013)
Italian Footballer (soccer)
Ed Buchanan
(July 16, 1934 – August 31, 1991)
Professional Athlete (Football)
Ian Crawley
(14 May 1962 – 8 July 2008)
English Footballer (soccer)
Jarrod Cunningham
(7 September 1968 – 22 July 2007)
New Zealand Rugby
Robert Dennis “Bob” Curtis
(25 January 1950 – 19 March 2010)
English Footballer
John Cushley
(21 January 1943 – 24 March 2008)
Scottish Footballer
Raymond E. Dorr
(November 2, 1941 – March 1, 2001)
Collegiate Coach
Jan Jacob Theodoor “Theo” Doyer
(December 29, 1955 – November 10, 2010)
Netherlands Feild Hockey
Brad Drewett
(19 July 1958 – 3 May 2013)
Australian Tennis Player
If you know of an athlete that is missing or have any suggestions regarding this list, please leave a comment below.
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Shocking, right? Richard Sherman was referring to the game-ending events in the final seconds of the NFC Championship where he tipped a pass out of the grasp of Michael Crabtree. The pass was subsequently intercepted by Sherman’s teammate, Malcom Smith.
Sherman: “I’m the best corner in the game! When you try me with a sorry receiver like Crabtree, that’s what you’re going to get!”
Sherman: “Don’t you ever talk about me!!!!!!!!!!”
(Awkward Pause)
Andrews: “Who was talking about you?”
Sherman: “Crabtree! Don’t you open your mouth about the best. Or I’m going to shut it for you real quick!!!”
Sherman: “L.O.B.!!!!!”
For those that don’t know L.O.B. stands for Legion of Boom, which consists of Sherman, Brandon Browner, Earl Thomas and Kam Chancellor.
Soooooooo? Honestly I must say this post game interview was way more exciting than Peyton’s interview earlier in the day. At some point the canned answers of “well they are a great team” or “when you play against a great receiver like…(insert random receiver name here)” are just too boring to be interesting.
Richard Sherman’s post-game interview was exactly what the game needed. We need sportsmanship of course; it definitely has its place, but every now and then, we need an outlash like this to turn heads and keep the game interesting. This move will certainly spark a media frenzy over the next two weeks surrounding the comments and whether good or bad, it will attract more eyes to the Seattle vs. Denver matchup.
As a former athlete, I can tell you, nothing feels better than proving your opponent wrong after they trash talk about you. And I’m sure other athletes can attest that when you silence the trash talk with a winning performance, the euphoria of the victory may be hard to contain, causing you to rub it in the other teams face. The audience doesn’t know what was said during the game and it will likely stay that way. However, it is not hard to tell that Crabtree wasn’t exactly innocent and had just as much to do with this outburst as Sherman.
At any rate, it makes for fun and entertaining footbal and meta-football. So here’s one for us who are tired of boring, pre-written, post-game responses! Here’s one for us who live and breathe the passion of the game!
By the way, “DON’T YOU EVER TALK ABOUT ME!!!!!!!!!!!”.
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It took campus by storm because fashion has always been a hit and miss for us small town college students. You did not have to go far across campus before you ran into a person sporting nearly the same threads that you are wearing. Wearable Art gave us all the opportunity to break apart from the crowds by creating custom designs considered to be “1 of 1”, surely not to be duplicated by the average mall surfing poser.
That being said, I was fondly reminded of how we used that creativity to make an impact at various events throughout our college careers. Fast forward the the 2013 NBA All Star Game in Houston. A perfect time to resurrect the captivating spirit of the All Star Game on a wearable piece of art.
Reference Photo.
I chose to paint the 2000 Vince Carter Honey Dip Dunk executed in the 2000 Slam Dunk Contest, easily one of the most exciting events in NBA All Star History.
Finished Product.
I chose a long sleeve white button up as the canvas, mixed some colors of Tulip fabric paint (mostly purple and skintone browns), and got started. I didn’t have much time to complete the work, so there were no preliminary sketches, just freestyle hand painting. Notice my professional studio, the carpet in my den!
Starting out, I established overall size of the work and added base uniform color and skintones.
Added complementary background colors.
Added the basketball shape and some of the initial details on the jersey.
Added more jersey details and began to work on Vince’s face.
Working on the basketball… This is where I rushed on the details… I could have slowed down to make the ball more realistic.
Finalizing details in the face, adding the net onto the rim, and signing the work.
Another view.
Here is the final work accented by my tickets and matching shoes. Let me know what you think!
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