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All Day's Dribbling Program
#1
Witam Wszystkich Streetballowcow. Dzisiaj przegladajac neta, znalazlem taki ciekawy program treningowy. Co o nim sądzicie ?

Introduction

This program is designed to increase your dribbling and handles. Do this program Monday-Friday. The total program should take approximately 1 hour and 20 minutes. It will seem a lot at first but it means after a week (Monday-Friday) you will have 5 hours 20 minutes better handles. After a month you will have 21 hours 20 minutes more handles and so on. Despite what you may think, 21 hours 20 minutes is a lot. Your muscles will be so finely tuned to working under the conditions above you will be able to cross the ball at an alarming rate and your ball control will be the envy of others due to the vast development and fine tuned fast twitch muscles. You should do the program with the precise times listed in the workout chart for a month. After that, just practice the same drills but with reduced time. It is very important that you ALWAYS KEEP YOUR HEAD UP when dribbling. Your increased stamina will mean you can perform more outrageous and technical moves.

Workout Chart
This chart is designed to show you how long you do each exercise for.

Figure 8 drills : 10 min each direction.
Crossover : 10 min
Behind the back crossover : 10 min
Through the legs : 10 min each leg.
Speed trigger : 10 min
Tennis ball : 10 min

Exercise Descriptions
Remember to keep your head up at ALL times

Figure 8 drills
Dribble the ball around both legs in a figure 8 fashion (hence the name). Do this for 10 minutes going one way and 10 minutes going the other.

Cross over drill
Cross over from left to right at alternating speeds. (Tip: find a speed that you constantly lose the ball at and continue to work at that precise speed you will get annoyed and frustrated because it will keep slipping but that just shows you where you need to develop. It will increase speed and control).

Behind the back crossover drill
Do the cross over drill behind your back but at a slower more manageable speed. Every so often alternate the speed. For example, cross slowly behind your back then do to fast crosses, do another 3 slow crosses then a fast one again.

Through the legs
Cross under your left leg at alternating speeds. Then switch to the right leg. When you stand up after the drill your legs should feel sore, this is a sign that you lack stamina and the longer you continue to work under those conditions, the more stamina you will receive.

Speed trigger
The best way to trigger the fast twitch muscles in your hand is to stand on your knees and bounce the ball. (Tip: you can get a pillow or something soft to put under your knees or do this on a carpet) This will be uncomfortable and irregular, and you will find you have little to no control of the ball. This will show you that you don’t have handles as great as you previously thought. The longer you persist the more handle, ball stability and control you will gain. This triggers the fast twitch muscles because you will be dribbling very close to the ground.

Tennis ball
Dribble a tennis ball around as if it where a basketball. Because the tennis ball is smaller than a basketball, you will be able to get more precision handles. So when it comes to dribbling a basketball you will be able to catch it at all the right and advantageous places.

Author Information
Created by: Dale Truter aka All Day

@COPYRIGHTS
Za opublikowanie dziekuje Wonder'owi Na speedballin.pl adres do tematu [http://speedballin.pl/all-days-dribbling-program-vt3209.htm]

@ADNOTACJA
1. Czy "Behind the back crossover drill" to coś takiego ?? [http://www.youtube.com/watch?v=BvMwbiX-_dI]
2. O co w tym chodzi "Speed trigger" ?
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#2
1. to cross za plecami
Basketball- I love this game Heart
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#3
(01-08-2010, 12:24)mati97 napisał(a): 1. to cross za plecami

Tak jak na tym linku? http://www.youtube.com/watch?v=BvMwbiX-_dI Wieeesz ja nigdy nie robilem takich rzeczy zawsze gralem to co mi wpadlo do glowy w danej sytuacji. :d
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#4
to jest takie v w powietrzu za plecami
Basketball- I love this game Heart
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#5
Na tym filmiku co podalem post wczesniej wyraznie pisze "behind the back crossover". To chyba o to chodzi :P
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#6
Mógłby ktoś przetłumaczyć tą część z ćwiczeniami ? Bo tak to trudno sie połapać o co chodzi
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#7
polecam wam tą stronkę wiele treningów znalazłem ją dziś
[Obrazek: ban_pl_46860_297334.gif]
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#8
ale jaką stronkę ? ???? Nie dałeś żadnego linku
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#9
sorki ale się nie wkleiła

http://and14eva.narod.ru/ENG/main.html
[Obrazek: ban_pl_46860_297334.gif]
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#10
Nie jestem do końca pewien, ale speed trigger to jest chyba kilka kroczków do przodu, fake cross, a potem znowu na pełnym sprincie w tą samą stronę idziesz.
Przykładowo. Zaczynasz biec w prawo, nagle się zatrzymujesz, obrońca z tobą , a ty znowu w prawo tym razem na pełnym rozpędzie.
Ale podkreślam, że nie jestem pewien xD
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