When I first arrived to Veterans Camp for the East Kentucky Miners, one of the first
things I noticed was that I lacked the explosiveness of some of the other guards. I always
felt I was pretty quick, and felt I had the stamina to run with anybody. I learned really
quick during our 3-on-2, 2-on-1 fast break drills that I needed to work on my quickness
more if I wanted to make it in this league.
After much research and advice, I decided to purchase a conditioning vest. I purchased an
adjustable 20 pound vest that strapped firmly to my body (you want to avoid using anything
loose). I started out with only 12 pounds, which I placed evenly throughout the vest. Just
like when you lift weights, it is extremely important to keep the weights balanced
proportionately around your body. In my case, I have 6 pounds in the front, and 6 pounds
in the back.
Initially, I tried to wear the vest under my clothes wherever I went. I wanted my body to
get use to having additional weight. I gradually started wearing the vest on the court, being
extremely careful that I maintained proper form and balance so I didn't over-extend any of
my muscle groups to avoid injury. I slowly worked my way into using the vest during the
following exercises, in the following order:
1. Slow jogs around the court.
2. Wind sprints the full length of the court
3. Jumping rope
4. Running the arena stairs (using home stairs or stairs in your school would be sufficient)
5. Full court lay-up drills
6. Half-court dribbling moves (particularly the cross-over dribble)
7. Shooting mid-range shots off the dribble
8. Defensive slides
9. "Suicides" or "Monsters" (Every basketball player knows what these are)
These are just a few of many other exercises you can do while wearing the vest. In just a
weeks time, I already began to notice a difference in my explosiveness and quickness. It is
extremely important to know your own body and what you can take. Don't push yourself
too much. Be consistent with your work outs, and be sure not to sacrifice form for
repetitions or heavier weights. It's not about how much you lift or how much weight you
have on the vest, it's how you control and balance your body while working out. Be
consistent and remember - repetition is the universal law of learning. Develop your own
training program and keep your variations minimal for the best results. Feel free to
contact me if you have any questions at:
mark@thecrossoverbasketball.com
Disclaimer: As with any exercise program, consult your physician and/or your athletic trainer
before you begin. Be sure to refrain from over-extending yourself during the exercise program to
avoid serious injury.
things I noticed was that I lacked the explosiveness of some of the other guards. I always
felt I was pretty quick, and felt I had the stamina to run with anybody. I learned really
quick during our 3-on-2, 2-on-1 fast break drills that I needed to work on my quickness
more if I wanted to make it in this league.
After much research and advice, I decided to purchase a conditioning vest. I purchased an
adjustable 20 pound vest that strapped firmly to my body (you want to avoid using anything
loose). I started out with only 12 pounds, which I placed evenly throughout the vest. Just
like when you lift weights, it is extremely important to keep the weights balanced
proportionately around your body. In my case, I have 6 pounds in the front, and 6 pounds
in the back.
Initially, I tried to wear the vest under my clothes wherever I went. I wanted my body to
get use to having additional weight. I gradually started wearing the vest on the court, being
extremely careful that I maintained proper form and balance so I didn't over-extend any of
my muscle groups to avoid injury. I slowly worked my way into using the vest during the
following exercises, in the following order:
1. Slow jogs around the court.
2. Wind sprints the full length of the court
3. Jumping rope
4. Running the arena stairs (using home stairs or stairs in your school would be sufficient)
5. Full court lay-up drills
6. Half-court dribbling moves (particularly the cross-over dribble)
7. Shooting mid-range shots off the dribble
8. Defensive slides
9. "Suicides" or "Monsters" (Every basketball player knows what these are)
These are just a few of many other exercises you can do while wearing the vest. In just a
weeks time, I already began to notice a difference in my explosiveness and quickness. It is
extremely important to know your own body and what you can take. Don't push yourself
too much. Be consistent with your work outs, and be sure not to sacrifice form for
repetitions or heavier weights. It's not about how much you lift or how much weight you
have on the vest, it's how you control and balance your body while working out. Be
consistent and remember - repetition is the universal law of learning. Develop your own
training program and keep your variations minimal for the best results. Feel free to
contact me if you have any questions at:
mark@thecrossoverbasketball.com
Disclaimer: As with any exercise program, consult your physician and/or your athletic trainer
before you begin. Be sure to refrain from over-extending yourself during the exercise program to
avoid serious injury.
| Copyright 2007 thecrossoverbasketball.com. All rights reserved. |
"Delight yourself in the Lord....
...and he will give you the desires of your heart."
Psalm 37:4, NIV
 | |  | |  | |  | |  | |  | |  | |  | |  | |  |
