🏀🏀
Training Logs
| Date | Time Spent | Notes |
|---|---|---|
| 2024-11-27 | 1 hour | Training |
| 2024-11-26 | 2 hour | Training |
| 2024-11-21 | 1 hour | Training |
| 2024-11-20 | 1 hour | Training |
| 2024-11-15 | 1 hour | Training |
| 2024-11-14 | 1 hour | Training |
| 2024-11-13 | 1 hour | Training |
| 2024-11-12 | 1 hour | Training |
| 2024-11-11 | 1 hour | Training |
| 2024-11-10 | 1 hour | Training |
| 2024-11-05 | 1.5 hour | Training |
| 2024-11-04 | 1 hour | Training |
| 2024-11-03 | 1 hour | Training |
| 2024-10-29 | 1 hour | 1v1 |
| 2024-10-28 | 1 hour | 1v1 |
| 2024-10-27 | 1 hour | Fun |
| 2024-10-25 | 1.5 hour | Training |
| 2024-10-24 | 1 hour | Training |
| 2024-10-23 | 1 hour | 4v4 |
| 2024-10-22 | 1 hour | Training |
| 2024-10-21 | 1 hour | 1v1, 2v2 |
| 2024-10-16 | 1 hour | Training |
| 2024-10-10 | 1 hour | Shooting, 1v1 |
| 2024-10-09 | 1 hour | Shooting, 4v4, 1v1 |
| 2024-10-08 | 1 hour | Training |
| 2024-10-07 | 2 hour | Shooting & 3v3 |
| 2024-10-06 | 2 hour | Edmonds |
| 2024-09-10 | 1 hour | Training |
| 2024-09-09 | 1 hour | Fun |
| 2024-09-08 | 1 hour | Fun |
| 2024-09-03 | 1 hour | Fun |
| 2024-09-02 | 1 hour | Training |
| 2024-09-01 | 1 hour | Training |
| 2024-08-28 | 1 hour | Training |
| 2024-08-26 | 1 hour | Training |
| 2024-08-25 | 1 hour | Fun |
| 2024-08-16 | 1.5 hour | Training |
| 2024-08-15 | 2 hour | Fun |
| 2024-08-11 | 1 hour | Training |
| 2024-08-08 | 1 hour | Fun |
| 2024-08-05 | 2 hour | Shooting-1 |
| 2024-08-04 | 2 hour | Shooting-1 |
| 2024-08-03 | 2 hour | Shooting-1 |
Table of Contents
Introduction
The first two months of basic training focus on improving individual skills. I’ve worked on ball handling, shooting, and footwork. Next, the focus shifts to learning a few set offense strategies, where each set includes dribbling, movement, and shooting to complete an offense. Therefore, this page will cover more advanced training drills aimed at improving overall offensive coherence.
燃
Jared McCain
“Patience is key in life.” - “跳舞的那个新秀，成为了三巨头球队的主力” - Jared Macain
Jeremy Lin
THEREFORE ENCOURAGE ONE ANOTHER
AND BUILD ONE ANOTHER UP, JUST AS YOU ARE DOING.
1 Thessalonians 5:11
Recovery
This section focuses on recovery methods after training, and proper rest.
Achilles Massage
Achilles Massage
The Achilles tendon comes from the calf muscle and inserts into the heel bone.
Pincer Grip Achilles: (1-2 min light + 5-10 minutes deep) * 3 set
Double Thumb - Cross Fictional Therapy: (1-2 min light + 5-10 minutes deep) * 3 set
- Encourages inflammation breaks down scar tissues
- Increases blood flow
- May get a little of heat and inflammation, this is normal healing process
Lunge Calf Stretch: 30 sec * 5 sets
Back heel on the floow, knee locked in.[{"url":"/assets/basketball/2024-08-07/calf-2.png","alt":""},{"url":"/assets/basketball/2024-08-07/calf-3.png","alt":""}]
Tatics
Moves
0. Kobe Fadeaway Jumper
1. Dribbling
Pockets, Drops, and Explosions
实用性: ⭐️⭐️⭐️⭐️⭐️
- Pocket Dribble - 2 minutes per hand. Key points:
1 - Wider stand than shoulder | 2 - Always dribble to the same spot | 3 - Pulling to the side
- Pocket Through - 2 minutes. Key points:
1 - Bring ball to the front of the body, not side
- Drop and Drive Forward - 2 minutes per hand. Key points:
1 - Short and wide step, explode, speed stop 2 - Pull to pocket, not shoulder
TODO: add more drills
2. Luka Dončić
Luka Dončić - 东契奇
1. Step-back Jumper
2. Step-back Tutorial
4种变化: 1. 胯下后撤 | 2. 胯下向左后撤 | 3. 胯下突破 | 4. 胯下向右再回撤左
关键点: 1. 撤步之后保持平衡 | 2. 短暂停顿 | 3. 竖直向上跳 | 4. 连贯1 2 3练习 —— 快速收球, 出手顺畅
3. Drop Step
Post-up: Drop Step
Post-up: HOW TO DO A DROP-STEP | BASKETBALL
Face-up: Drop Step
TODO-2: learn, practice
Post Up: To “post up” means a player positions themselves near the basket, typically along the low post area or the side of the key (paint). The player uses their body to shield the defender and receive a pass.
4. Crossover
1. Ball hits first before you step.
5. Euro Step
1. https://www.instagram.com/reel/DC8NfDUzjdN/
Shooting
Shooting - 1
2024-08-03 2hr, 2024-08-04 2hr, 2024-08-05 2hr
- 00:42 体前右手运到左手, 左手胯下, 往前走炸球1次, 横撤出手
- 00:50 胯下+体前+胯下, 往前走炸球1次, 转身出手
Shooting - 2
2024-08-08 0.5 hr
- 运球屈髋屈膝 - 有爆发
- 和球的同时, 脚间距变窄, 但是重心不起
- 和球从下往上, 避免脱节, 保持低重心和球
Fun
Game of HORSE
Refelections
2024-08-15
Been stopped playing for a while, I’ve played too much in the last 2 months and really need some time of rest. I’m not feeling with with my knees, slightly feeling off, and I walk/run/jump too much that my piriformis got strained.
These are not anywhere close to serious injuries, but it alerts me to rest properly and also realize the importance of injury prevention training.
I should make a plan that has both weight and basketabll training, and 1-2 days of just resting. Include joint stability in the training as well.
2024-09
最近一段时间主要在休息, 偶尔打一打4v4, 所以没怎么记录。总结一下, 多了一些实战经验, 水平低的比赛可以中投, 跑位和突破得分。强度大的比赛就很难运球突破了, 偶尔可以跑位得分, 运球和突破的基本功不是很扎实, 和高手对抗就没信心了。接下来要多练好进攻的基础, 1v1实战, 偶尔打一打4v4多学些跑位。
2024-09-a
Haven’t been blogging on basketball for a while. School started and many things are going on. I’ve been playing some pickup games and 1v1 with friends. At the moment, I feel like gaining more experience and be calm with the ball under the basket. And also solidify my driblling skill in a real game pace.
2024-09-b
Recently I’ve been playing for fun with friends and haven’t been training much. I feel my progress has been slowed down. And during the games I played with better players, I felt like I’m so lost in the game, and when I catch the ball, I don’t really feel confident for the confrontation. Three things need to continue to work on: 1. ball handling, 2. mentality, 3. baskatball IQ.
For ball handling, I need to work on dribbling until I can keep my head up and see the court. For mentality, definitely I should be attacking more and not overthink about loss. Besides, learn more strategy and know well about off-ball movement.
2024-09-c
Getting better at dribbling.
2024-10
今天去Edmonds打球, 手感挺好, 大叔还问我是不是去训练营特训了hahah。基本没怎么突破, 都是中投, 我觉得先把后撤步中投练好, 建立信心, 再练几招突破也挺不错。
2024-10-a
今天练了回投篮, 感觉运球越来越顺了, 打了会儿水平一般的3v3, 感觉还挺游刃有余的, 现在运球的时候不太看球了, 突破可以突一点点, 还要多练, 多打打水平相似的比赛, 用好后撤步中投。
2024-10-b
School’s busy man.
2024-10-c
Full court is hard, I can’t even get or drive the ball.
2024-11-23
这学期打了几场ubc的校内联赛。第一次打全场的时候, 完全不知道要干嘛, 一分也没拿, 后来好一些, 但还是感觉光是跑动就很累, 没机会拿球更没机会得分。偶尔几次拿到球, 也是很紧张, 把球运丢了, 或者投了个三不沾, 导致赢不得队友的信任, 到后来更没机会控球。
几场比赛下来, 感觉到自己主要问题有两个, 第一就是身体太弱, 如果对手很壮, 完全就卡不住篮板, 第二就是完全不知道该干嘛, 球商不够。接下来要多去健身房, 同时多学习比赛战术和跑位, 而不仅仅是练投篮和突破。身体和战术, 缺一不可。一定程度上篮球就是身体对抗的运动, 只要身体素质好, 既能防住人, 也能往里怼。
End - 2025-04 - 🏀 🏀 🏀
It’s kinda sad that I’m injured that I can’t play… But it was fun seeing everyone being as a team and we did win couple of games.
Getting the jerseys was a headache at first, but I manage to get it done anyways. Perhaps it’s bad decision, anyways, it’s over.
We beat the first seeded team from the other group in the first playoff, then lost in the second.
Introduction
From here, JoJo’s bizarre adventure of basketball advanced to the intramural chapter.
Team Jersey
1. Team Name
2. Team Logo