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Training Logs
| Date | Time Spent | Notes |
|---|---|---|
| 2024-08-02 | 1 hour | Basics-6 |
| 2024-08-01 | 1.5 hour | Fun |
| 2024-07-31 | 1.5 hour | Fun & Footwork |
| 2024-07-30 | 1.5 hour | Fun |
| 2024-07-29 | 1 hour | Fun |
| 2024-07-28 | 2 hour | Fun |
| 2024-07-27 | 1 hour | Shooting |
| 2024-07-26 | 1 hour | Fun |
| 2024-07-25 | 1 hour | Basics-5 |
| 2024-07-24 | 1 hour | Basics-5 |
| 2024-07-23 | 1 hour | Basics-5 |
| 2024-07-22 | 1 hour | Basics-4 |
| 2024-07-21 | 3 hour | Footwork & Shootng & Edmonds |
| 2024-07-20 | 1.5 hour | Basics-3 |
| 2024-07-19 | 1.5 hour | Basics-3 |
| 2024-07-18 | 1 hour | Basics-3 |
| 2024-07-17 | 1.5 hour | Basics-3 & Fun |
| 2024-07-16 | 1 hour | Basics-3 |
| 2024-07-15 | 1 hour | Basics-2 |
| 2024-07-14 | 3 hour | Basics-1 |
| 2024-07-13 | 2 hour | Basics-1 |
| 2024-07-12 | 2 hour | Shooting & Fun |
| 2024-07-11 | 1 hour | Footwork & Shooting |
| 2024-07-10 | 1 hour | Fun |
| 2024-07-07 | 2 hour | Edmonds |
| 2024-07-06 | 2 hour | Footwork & Fun |
| 2024-07-05 | 2.5 hour | Footwork & Fun |
| 2024-07-04 | 2 hour | Fun |
| 2024-07-03 | 1 hour | Footwork |
| 2024-07-02 | 1 hour | Footwork & Fun |
| 2024-07-01 | 2 hour | Footwork & Fun |
| 2024-06-30 | 2 hour | Footwork & Fun |
| 2024-06-29 | 1.5 hour | Footwork & Fun |
| 2024-06-28 | 1.5 hour | Footwork & Fun |
| 2024-06-26 | 35 min | Footwork |
| 2024-06-25 | 45 min | Footwork & Fun |
| 2024-06-24 | 0.5 hour | Footwork & Fun |
| 2024-06-23 | 1.5 hour | Fun & Footwork |
| 2024-06-22 | 1 hour | Fun |
| 2024-06-21 | 1.5 hour | Shooting |
| 2024-06-20 | 1 hour | Fun |
| 2024-06-19 | 1 hour | Dribbling |
| 2024-06-17 | 2 hour | Fun |
| 2024-06-16 | 3 hour | Fun |
| 2024-06-15 | 1 hour | Fun |
| 2024-06-13 | 2 hour | Fun |
| 2024-06-12 | 1 hour | Fun |
| 2024-06-11 | 1 hour | Fun |
| 2024-06-10 | 1 hour | Fun |
| 2024-06-09 | 2 hour | Fun |
Table of Contents
Kobe Bryant
Mamba Mentality
MAMBA MENTALITY - Kobe Bryant
Kobe Bryant - The Black Mamba Mentality Full Documentary
Being the best version of yourself, do everything you can to achieve your goals.
MVP
MVP | Animation Short Film inspired by Kobe Bryant
One of the biggest fights we will have in life is against ourselves.
Michael Jordan Speaks at A Celebration of Life for Kobe and Gianna Bryant
Injury Prevention
Importance: ⭐️⭐️⭐️⭐️⭐️⭐️⭐️
This section currenly covers knee and ankle strengthening exercises. These exercises help improve knee and ankle stability, and studies have found that people who engage in this training can reduce their risk of injury by around 75%, or in some cases, have twice less injury risk compared to those who do not train.
1. Knee Strengthening
a. The Clock
b. All Out Jumping Squats
c. One Leg Lunges
2.1 Foot & Ankle Strengthening
a. Feet Tapping
b. Calf Raises
c. Toe Grasping Gait
Grasp your toes as you slowly walk.
d. Runners Stability
Slightly bend a knee. Imitate a running stride. Close your eyes.
2.2 Ankle - Proprioception, Mobility
脚踝伤病预防训练计划
- Proprioception
- Strength
- Mobility
a. Dorsiflexion & Plantar Flexion
b. Inversion & Extroversion
c. 360°
Basics
Basics - 1
2024-07-13 1 hour, 2024-07-14 1 hour
Ball Handling-1
- 手指控球上中下各30次
- 背后环绕, 左右各30次
- 胯下绕球, 左右各30次
- 背后绕球, 左右各30次
- 低中高运球, 来回2次
- 前后/左右运球, 来回2次
- 三步上篮, 左右各5次
- 罚球线挑篮5次
- 篮底左右各投进30个
Basics - 2
2024-07-15 1 hour
Ball Handling - 2
- 原地运球 —— 低中高运球(膝盖, 胯, 肩), 各30秒, 左右手各一组
- 原地左右运球, 低中高各30秒 = 1组, 左右手各3组
- 原地前后运球, 膝盖高度, 30秒 = 1组, 左右手各3组
- 双手传球, 原地双手传球, 迈左脚传球, 迈右脚传球, 接球时脚往后收, 15次
- 单手传球, 侧面迈出一步, 左右各15次
- 三步上篮, 左中右各10次 = 1组, 完成3组
Basics - 3
2024-07-16 1 hour, 2024-07-17 1.5 hour
Ball Handling - 3
- 变向运球: (低运球2次, 换手运球)=1次, 30次=1组, 做3组
- 胯下绕球, ⚠️注意: 膝盖90度, 挺胸抬头, 不要驼背, 做30次
- 胯下运球, (运球两次 + 1次胯下)=1次, 左/右脚在前都要练到, 30次=1组, 做3组
- 背后绕球, 绕球之后起身至膝盖微曲, 做30次
- 背后运球, (2次运球 + 1次背后)=1次, 做30次
- 运球传球, 变向运球2次 + 传球=1次, 左右手各做15次
- 变向运球2次 + 一只脚迈出 + 传球=1次, 左右手各做15次
- 1次胯下运球, 单手传球, 10次=1组, 左右手各做3组
Basics - 4
2024-07-18 1 hour, 2024-07-19 0.5 hour, 2024-07-20 0.5 hour, 2024-07-22 0.5 hour
- 低中高运球, 30秒=1组, 左右手各3组
- 原地左右运球, 30秒=1组, 左右手各3组 (原地前后运球, 30秒=1组, 左右手各3组)
- 篮下终结, 10次=1组, 做3组
- 三步上篮, 左中右各10次=1组, 做3组
- 变向, 胯下, 背后与投篮结合, i.e. 变向+投篮, 胯下+投篮, 背后+投篮, 10次=1组, 做3组
- 双手接球, 左脚Jab, 右手运球, 右脚迈出, 10次
- 三威胁, 上篮, 双脚落地, 打板终结, 10次
- 右脚侧面Jab, 回来, 投篮终结, 10次
- 右脚往里Jab, 回来, 投篮终结, 10次
- 右脚内侧Jab, 回来, 投篮终结, 10次
Basics - 5
2024-07-23 1 hour, 2024-07-24 1 hour, 2024-07-25 1 hour
- 变向进攻, 三步上篮, 左右各进5次
- 背后两次运球, 进攻, 三步上篮, 左右各进5次
- 边走边两次胯下, 两次背后运球
- 篮球跑1/4场, 双变向, 双胯下, 跑到中场, 左右手各往返5次
- 两次运球, 一次胯下, 两次运球, 再次胯下, 两次运球, 背后运球, 10次
- 运球到1号位, 炸球1次, 双变向,
- 运到罚球线角, 炸球双变向, 运球上篮,
- 和球后走双脚落地, 投篮终结, 左右各5次
- 三分线中间, 胯下两次, 走到左边罚球线角,
- 胯下一次, 往右走一步的同时炸球, 三步上篮, 勾手终结
Basics - 6
2024-08-02 1hr
- 往前走, 双胯下, 背后运2次, 做10组
- 跑一段距离, 到罚球线/半场, 双变向+双胯下, 来回3组
- 小碎步, 弧线绕过罚球线, 从另一边三步上篮, 各进5个
- 左手运球冲
- 面对篮筐, 变向, 炸球, 三步上篮
- 右手捡球, 变向, 炸球, 三步上篮
- 左右手各进一次=1组, 完成5组
变式: 变向换成
- 胯下(胯下1次之后炸球)
- 背后(背后1次后炸球)
- 转身(炸球后转身, 转身后运一次球, 合球上篮)
Dribbling - 1
2024-06-19 1 hour
垂直运球 (Vertical Dribbling)
- 低 中 高
- 10/20/30各一组
换手运球 (Cross Dribbling)
- 1垂直 + 1换手
- 1垂直 + 2换手
- 1垂直 + 3换手
V字运球 (V-Dribbling)
- 1垂直 + 1V字 + 1换手
- 1V字 + 1换手
- 1正面V字 + 1侧面V字
- 1侧面V字 + 1换手
Dribbling - 2
How to: Drive to the basket against ANYONE || The FIVE KEYS you need to get to the rim
- ✅ Dribble Hard: just dribble hard.
- ✅ Stay Low: sholder lower than the defender.
- ✅ Stright Line: don’t underestimate the straight line.
- ✅ Patience: wait for space and get to the rim.
- ✅ Counter: 1 initial move, then drive, read the defender, and make a counter.
- ✅ Finish: finish the shot.
吸球, 炸球, 运球步
2024-06-23 1hr
Dribble Step: ⭐️⭐️⭐️⭐️⭐️
Jump training
TODO: start training – 2024-08-05
Theory
Michael Jordan - Masterclass
- Triple threat: Jab Step Crossover, Shot, Fake, Drive
- Protect ball
- Fadeaway
- Freethrows
- Screen
- Passing
- Defense
- Seeing your man
- Stats analysis of NBA basketball players
Motion Offense
Easy to Understand Motion Offense for ANY AGE LEVEL - Beginner to Advanced
- ✅ Every player must be a threat.
- ✅ A cut must follow a pass: after passing, cut to the basket.
One Motion: 甩鞭效应
2024-06-21 1.5 hour
动量守恒, 上一小段的动量会传到下一小段, 理论上最后一小段的速度会接近无穷大。
现实: 受限于质量和长度, 但鞭梢速度仍可超音速, 形成音爆。
Mindset
Next One
I realized a few things. I’m not confident in my skills so I’m hesistant to take the ball and attack or shoot. My lack of confidence stems from missing the shot and wasting a chance for the team. I can’t improve if I don’t drive the ball more, take shots without fear, and play more aggressively.
If I missed a shot, instead of feeling bad or acting regretful/sorry, I should just be assertive and focus on making the next one. This is the mentality I need to adopt.
Catch And Go
Don’t be afraid of not making a ball. If you do, remember this: every 1 of the 3 times you catch the ball, just drive and shoot. Even if you missed it – no negative talk.
Discipline
I’ll start you off with a quote from championship boxer Mike Tyson:
“I don’t care how good you are in anything, if you don’t have discipline you ain’t nobody. You’re nothing without discipline because you give up on the slightest struggle without discipline. Discipline is doing what you hate to do, but doing it like you love it.”
To answer your question - discipline. If you want to reinvent yourself physically and mentally, it’s going to take some discipline to break old habits and create a new lifestyle.
Practice basketball every day. Literally every single day for at least 1 hour. I’m not sure where your skill level is actually at, but find some drills on YouTube that you can accomplish playing by yourself. Once you feel more comfortable, don’t be afraid to join in on some pickup games. It’s ok if you’re not as good as everyone else - you’re there to learn and get better.
Do some weight training 3-4 times a week. If you don’t have access to a gym, 90% of all NBA player workouts are done with a set of dumbbells and some resistance bands. A decent dumbbell set you can get for under $100 on Amazon. You can go to YouTube and find tons of basketball-focused workouts that you can do in a gym or even in your room at home.
Change your diet to one that’s high in protein and low in calories. So meats like chicken breast and salmon mixed with a salad or roasted veggies. There’s some wiggle room here depending on your age and favorite foods, but if nothing else STAY AWAY from processed foods. Excess fast foods and frozen meals are the literal death of any athletic physique.
As for the mental stuff, that’s more on you. Morning meditation has proved invaluable for a lot of athletes and people in general, and nowadays there’s tons of free meditation apps to guide you. To get your head in the right space, read some self help books or write some daily positive affirmations in a journal. If you want something more basketball related, keep a list of Kobe Bryant quotes handy or familiarize yourself with some documentaries or interviews from players sharing how hard they’ve worked to get where they are.
Last but not least, be patient with yourself. You’re not going to be an amazing basketball player overnight, and it might take a month or two before you see much noticeable weight change in the mirror. All that’s ok and part of the process, so don’t get discouraged. Remember - discipline.
Cool Moves
有的脚步有一些实用性, 有的单纯就是很骚。hahh…
1. 转身锁定
2. 挖步启动 - Dig Step
3. 摇曳步
4. 蝎子摆尾
5. 兰蝶划云游身步
Additional Links
Refelections
2024-06-17
I used to play basketabll quite often back in high school, I was never good at it. But I enjoyed the game. I stopped playing for a while and recently picked it up again. These days, I play with some friends on Sundays. Naturally, I’m still not great, but my height gives me an edge when it comes to grabbing rebounds.
Deep down, I’m a very competitive person, even though I come across as chill and easy-going. It’s not about being number one; in general, I just have to be excellent at everything I decide to do, whether it’s exams, games, or in this case, basketball. So this summer, I’ll make some training plan and improve my skills. I’ll be good at it sooner or later, but eventually.
2024-06-23
I was wrong about the reason why I’m not good at this game. It’s not solely because I’m not confident, but also because I lack the basic skills: dribbling, shooting, and footwork. I’m used to reply on my height to grab rebounds and not really dare to drive the ball and shoot. So I decided to start from the basics.
2024-July
Feeling really fatigued this week, getting tired very quickly…
2024年七月
最近打了几场比赛, 还算顺利, 经常能跑位拿到球, 切入上篮, 或者抢板补篮得分。但和真正的高手打的时候还是意识到技术缺口很大。一是不知道怎么突破, 二是不会拉开中投, 得分方式单一, 主要就是通过跑位和补篮。
接下来一段时间, 继续回归基本功训练, 不打比赛。一方面加强控球, 特别是要提高带球时的移动速度, 另一方面要练好突破时的肌肉记忆, 有练习伙伴的时候, 1v1要多练拉开中投出手。
2024-July
Played a game today. I felt I was a lot more assertive when driving the ball now. I did some layups, and jump shots. One thing to work on is my footwork, definitely I need to work on dribling to a master level. And improve finishing ability on already learned moves like turnaround and jump shot. Besides, try shoot more mid ranges.
2024-July
Played a game today. I got so many rebounds and scored a lot. I gradually found ways to run to get the ball and cut to the basket. Still need to work on shooting, currently most of the time I scored on layups and after a cut, wish I could do more mid range shots and then 3 pointers. Anyways, it just take time.
2024-July
I’ve been focusing on dribbling and layup recently. Both of these aspects got much better, and it became a bit boring. There’s still a lot of room for improvement, but I think I should focus on shooting now. As well as study off-ball movement and defense. Another thing I want to improve on is to be more proactive in asking for the ball, as well as taking the shot when I have the chance, be more calm when driving the ball.
Dribbling : Shooting : Layup = 1 : 3 : 1
2024-August
最近练了投篮, 发力稳定性和定点投篮准度提高了很多, 还练了一些脚步, 后撤步、侧步、转身… 感觉在实战中很难用上, 分析了一下主要原因是这些都是变数里的”术”, 需要用稳定的突破方案衔接起来。
今天训练尝试了一下最基本的三威胁, 发现很好用。整理了一下大概的进攻逻辑:
- 先投篮威胁, 此时, 防守松懈就可以直接出手,
- 如果防守逼近, 可以向右jab step, 此时:
- 如果防守失位, 可以右脚收回小半步, 一个挖步向右突破 (前脚挖步)
- 如果防守防右, 可以左脚前踩小半步, 一个挖步向左突破 (后脚挖步)
- 也可以手带球先向右虚晃, 右脚向侧后方蹬, 向左突破
- p.s. 离防守较远的话, 可以先逼近, 如何用后脚挖步突破
- 防守失位的话, 可以选择不突破, 直接出手
- 防守贴上来继续向左jab step
- 同样的, 观察防守, 选择合适突破方向
- 队友空位, 可以传球
- 如果防守逼近, 可以向右jab step, 此时: