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ALAN STEIN PDF

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Alan Stein is the owner of Stronger Team and the Head Strength & Conditioning Alan brings a wealth of valuable experience to his training arsenal after years. Alan Stein - 12 Week Off-Season Agility and Conditioning Program for Basketball Players - Free download as PDF File .pdf), Text File .txt) or read online for. Alan Stein Blair O'Donovan Steve Tikoian core training, we recommend the Medicine Ball Workouts and On Court Strength Workout PDF's available at Shop.


Alan Stein Pdf

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Stronger Team | Alan Stein's Blog: http://Blog. . recommend the Medicine Ball Workouts and On Court Strength Workout PDF's available at. Shop. Active Warm-Up & Core Training. For Basketball Player. Alan Stein (DVD). Court Warm-Up. 1. Follow The Leader i. Done at about 60% effort ar. 2. Full Court X. Alan Stein's Lightning Quick Defensive Reaction Drills. Workout 1. Warm-Up Series. Directional Hops. 30 each way. Dynamic Series. Knee Up & Out.

Stress changing direction agility and the importance of being able to plant off of either foot. Emphasize being in a low and athletic stance at all times with hands up.

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Your workouts should get progressively harder. Drills: Pick 4 drills each workout Time: Perform each drill for 45 seconds Reps: Perform 4 reps for each drill Rest: Rest 60 seconds between drills Zig Zag Start in one corner of the court. Sprint to the closest elbow, reverse pivot, and defensive slide to where mid-court and the sideline intersect.

Then drop step and sprint to the next elbow, reverse pivot, and defensive slide to the corner baseline. Lastly back pedal hands held above your head back to the starting point. Repeat for the desired time or reps. Full Court Z Start in one corner of the court. Defensive slide facing away from the court up the sideline to mid-court, drop step, and sprint diagonally to the opposite corner on the same baseline from where you started.

Then back pedal hands held above your head to the corner of the far baseline. Then jog the baseline and begin the drill again from this corner. Hourglass Start in one corner of the court. Sprint diagonally across the court to the opposite corner, drop step, and defensive slide facing the court to the other corner. Sprint diagonally across the court to the opposite corner, drop step, and defensive slide facing the court back to where you started.

Ba asketball Pu ushups Fee et on Ball Start t in plank po osition with your y arms ex xtended han nds directly u under your s shoulders a and your feet t balanced on a basketball. Your ankles, knees, hip ps, and shou ulders shoul d be in a str raight line.

Lower your b body under ng your shou ulder blades s back and keeping k your r elbows app proximately 4 45 degrees from your control by drawin shou ulder. Keep your head still s and lowe er yourself in nto you are a about 3 inches above the ground.

Im mmediately push h your body back to the starting s posi ition and rep peat. Hang until your ar rms are fully extended. Pull your chin above the e bar eliminating as much mo omentum as possible. Slowly S lower r yourself to the starting position. Assum me an under rhand grip on n a pull-up b bar. Use a s step or a par rtners assis stance and get g your chin n is above th he bar the to op position o of a chin-up.

Slowly low wer yourself f until your arms s are fully ex xtended the e slower the better. The en climb ba ack up to the e top position n and repea at.

Alan Stein Basketball Workouts Pdf

Push yo our hips up, pause brief fly at the top, and then slowly lower your r hips withou ut your back kside touchin ng the groun nd. Push your hips s up, pause briefly at the e top, and then slowly lowe er your hips without your backside touching the ground. M Make sure to work both le egs equally. Crawling Forw wards and B Backwards Assu ume a positio on on all fou urs by balanc cing on your r hands and feet with yo our knees an nd elbows slightly bent.

Walk k your body forward and d backwards through the e prescribed distance an nd repetitions s. Take a crossover step and plac ce your right t foot on the box keeping you ur hips and shoulders s facing forward d. Push thr rough your ri ight foot, fully extending your r leg and driv ving your left t knee up.

Return R to the e starting po osition and re epeat. Dips Start t with your arms a fully ext tended holding onto the dip bars. S Slowly lower yourself unt til your arms s reach a 90 degr ree angle. Push P your bo ody back up to the start then t repeat. If bodyweight dip ps are too di ifficult, you can c perform negatives which mea ans you will only be doin ng the ering portion of the exerc cise. Assum me the top position p of a dip. Slowly lower yours self until your upper arms s lowe are p parallel to the ground th he slower the e better.

Th hen climb b back up to th he top positi ion and repe eat. Ke eep your op pposite foot flat o on the groun nd with minim mal moveme ent and be su ure to mainta ain good po osture throug gh the entire exercise. Forw ward Lunges s Assu ume an athle etic stance. Take T a big step s forward and keep yo our ankles, k knees, hips, and shoulders facing forward.

Keep yo our front low wer leg perpe endicular to the ground. Drop your b back knee c close to the g ground and push h your body back to the start. Hi ip Circles Stan nd 2 feet off of o a sturdy wall w arms ex xtended, pal lms on the w wall. While keeping you ur bottom foo ot as flat as poss sible and per rpendicular to t the wall, make m a big circle c with yo our other leg g. While keeping you ur bottom foo ot as flat as poss sible and per rpendicular to t the wall, swing s your other o leg acr ross your body reaching in both directions in a swee eping motion n.

In nchworm Start ting in pushu up position, and keeping g your legs as a straight as s possible, w walk your fee et towards y your hands until you feel a stretch. T Try to keep y your heels down during each h step to stre etch your Ac chilles. Once e you have walked w your feet in as fa ar as possibl le, walk your r hands back k out t to the origina al pushup po osition. Po osition yours self underne eath the bar and hold wit th an over rhand grip. Pull P your che est towards the bar and pause brieflly.

Return to o the starting g position an nd repeat. NOT TE: this exer rcise can be made more challenging g by raising y your feet and d placing the em on a ben nch or stability ball. Kn nee Hugs While walking fo orward, hug your y right leg g into your chest, c then s step and do t the same thing with you ur left leg then n repeat aga ain with your r right.

While keep ping your ankles, knees, hips and sh houlders pointing straigh ht ahead, step laterally and d lower your r outside hip towards the e ground ke eeping the op pposing leg straight. P Push back up p to the starting po osition.

Upo on the desce ent, focus on n driving you ur hips back and keeping g the heel fla at. Be sure to maintain good d posture and balance th hroughout th he exercise. Late eral Squats s Assu ume a wide stance. Keep your h hips, knees, and ankles facin ng forward. Stand up to return to your starting position. Place e your right fo oot on the b box app proximately knee k height. Push throu ugh your right foot, fully extending y your leg and driving your r left knee up. Return to the starting po osition and repeat.

Lean again nst the wall w with your sho oulder, hip, and knee while your y opposit te leg is straight and at an a angle sup pporting your body.

Try and place your r right elbow o on the groun nd as close to o your right heel as possible e. Bring your r feet together and repea at with the le eft side.

Neutral Grip Pull-u ups Assu ume a neutra al grip palm ms facing eac ch other on a pull-up ba ar. Hang until your arms s are fully ex xtended. Pull your chin ab bove the bar r eliminating g as much momentum m a as possible. Slowly lowe er yourself to the ting position.

Assum me a neutral grip on a pu ull-up bar. U Use a step o or a partners s assistance and get your chin is above th he bar the top t position of a pull-up.

Slowly low wer yourself until your ar rms are fully y extended the slower the better. Then climb back k up to the to op position a and repeat. Keep p your should ders and torso facing str raight ahead d.

Overhead d Forward L Lunge Step p forward and d drop into a lunge posit tion.

Alan Stein - 12 Week Off-Season Agility and Conditioning Program for Basketball Players

Therefore, the goal of this strength program is to get the best results possible in the shortest amount of time. Why should you spend ten hours per week strength training if you can attain equal results in just three hours per week? Those seven hours would be better invested in working on fundamentals!

We have chosen to use a limited number of sets and exercises during each workout, while minimizing rest intervals to induce an overall conditioning effect. This will make each workout brief, but intense!

Intensity is the most important controllable factor in determining results. Below a certain level of intensity, strength training will have very little benefit. Intensity is the level of effort exerted by the player. If a player is capable of doing 10 pull-ups and they only do 8, the exercise was clearly not as intense as it could have been.

Therefore, it is recommended each set is taken close to the point of momentary muscular fatigue; the point at which no additional reps can be safely completed because the exercise becomes so challenging. Ideally you rest intervals will continue to get shorter as the season approaches. Stronger Team. No matter how strong a player is.

Rest We recommend you rest as long as you feel necessary in between each set and exercise. Initially this may be as much as minutes.

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This training program only addresses the strength portion of your program. Some 12 year olds look 22 and some 22 year olds look 12! Rest 30 seconds to 1 minute between exercises. Over the Fence Squat Series Normal. Weeks 3 and 4: Perform 4 Rounds. Standing Groin Stretch. Perform 3 Rounds of each exercise consecutively. Knee Hugs. Horizontal Leg Swings.

The Definitive 6-Week Guard Workout

Quad Stretch. Overhead Forward Lunge.

Month 1. Perform 2 Rounds of each exercise consecutively. Perform 3 Rounds. Rest seconds between exercises. Frankenstein March.

Low Lunges. Pointers Squat Series Normal. Hip Circles. Side to Side Lunges. Shin Grabs. Narrow Pushup Series Normal. Month 2. Be sure to maintain go ood posture a and balance e throughout the e exercise. While keep ping your ankles. Be sure to m maintain goo od posture and balance thro oughout the exercise. Take e a diagonal step back behind b your body b appro oximately 5 degrees fr rom the start ting point w while keeping g your r stationary foot f facing fo orward and securely s on the t ground.

Point your other foot in n the directio on you are lunging. Push yourself back k to the starting position. Stronger Team m. Hold th his position and a squat up p and down towards t you ur back foot. Your ankles. Im mmediately push h your body back to the starting s posi ition and rep peat. Ba asketball Pu ushups Fee et on Ball Start t in plank po osition with your y arms ex xtended han nds directly u under your s shoulders a and your feet t balanced on a basketball. Keep you ur ankles.

Lower your body b until you ur chest is clo ose to the gro ound. Lower your b body under ng your shou ulder blades s back and keeping k your r elbows app proximately 4 45 degrees from your control by drawin shou ulder. Keep your head still s and lowe er yourself in nto you are a about 3 inches above the ground. You can keep the e ball in place e for a number of repetition ns or you can switch the ba all between each r repetition.

Assum me an under rhand grip on n a pull-up b bar. Push yo our hips up. Hang until your ar rms are fully extended. Slowly S lower r yourself to the starting position.

Pull your chin above the e bar eliminating as much mo omentum as possible. Slowly low wer yourself f until your arms s are fully ex xtended the e slower the better.

Walk k your body forward and d backwards through the e prescribed distance an nd repetitions s. Push your hips s up. M Make sure to work both le egs equally. Crawling Forw wards and B Backwards Assu ume a positio on on all fou urs by balanc cing on your r hands and feet with yo our knees an nd elbows slightly bent. Take a crossover step and plac ce your right t foot on the box keeping you ur hips and shoulders s facing forward d.

Return R to the e starting po osition and re epeat. Dips Start t with your arms a fully ext tended holding onto the dip bars. Slowly lower yours self until your upper arms s lowe are p parallel to the ground th he slower the e better.

Push P your bo ody back up to the start then t repeat. If bodyweight dip ps are too di ifficult. Assum me the top position p of a dip.

Push thr rough your ri ight foot. S Slowly lower yourself unt til your arms s reach a 90 degr ree angle. Keep yo our front low wer leg perpe endicular to the ground. Forw ward Lunges s Assu ume an athle etic stance. Take T a big step s forward and keep yo our ankles.

Drop your b back knee c close to the g ground and push h your body back to the start. Ke eep your op pposite foot flat o on the groun nd with minim mal moveme ent and be su ure to mainta ain good po osture throug gh the entire exercise. Hi ip Circles Stan nd 2 feet off of o a sturdy wall w arms ex xtended.

While keeping you ur bottom foo ot as flat as poss sible and per rpendicular to t the wall. Once e you have walked w your feet in as fa ar as possibl le.Try to keep your heels down during each step to stretch your Achilles. Below a certain level of intensity, strength training will have very little benefit.

Neither the author nor advertisers of this manual make any warranty of any kind in regard to the content of the information presented and accept no responsibility for its misuse.

Players will work harder when they are challenged with competition. Both male and female players, ages 13 and older, can utilize the principles and guidelines in this program. Sprint hard to the top left elbow.

Your ankles s, knees, hips, and should ders should be b in a straig ght line.

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