About Bob Anagnostou Expertise I can answer any questions relating to drills, offence plays, defence plays, conditioning, improving vertical leap and explosiveness, shooting, passing, dribling, penetrating, faking and whatever related to basketball coaching and playing.
***"Please be sure you include in your question the following information
-Whether you are a player, a coach, a parent of a young player or just a fan.
-If you are a player, your age, height, weight and goals in basketball.
-If you are a coach, the grade of your team and the years of experience.
Experience I have been a pro basketball player for 5 years, but i have started playing basketball since the age of 6. I am currently assistant coach in a Greek First division under 21 team and head coach in a Junior High School team. My father, who has helped my a lot, is part of the Greece national basketball team's coaching stuff, the European Champions and the Silver World Champions.
Education/Credentials Currently, a student in Hellenic Gymnastic(concerning all sports) Academy, which has produced high level coaches who compose the Basketball and Football national teams' coaching stuff.
Awards and Honors Most Improved Player 2002 award in HEBA championship under 21 ~
Most Valuable Rookie Player 2003 award in HEBA championship ~
Best Offensive player 2005 award in HEBA championship
Enchancing strength and speed entails fast twitch muscle fibers exercising. That will be achieved by explosive plyometric workouts, like depth jumps, squat hops, thrust ups and more. Backward sprints, deadlifts and reverse toe raise are the KEY workouts of the whole program. What happens is... For every contraction a muscle makes an oposing muscle must lengthen. Take the biceps for example, as you contract it, the tricpes must lengthen. The key is not to strengthen the muscles that we normally associate with increasing our vertical jump like the calf muscle or quad muscles, but to strengthen their opossing muscles like the shin muscles and hamstrings. The reason for this is the major jumping muscles will not produce their max capable power unless they know their oposite muscle is strong enough to handle it - If your oposite muscles can't handle the opposing muscles power they would simply lengthen to much and SNAP!
So, here is some good drills to execute with sets and reps prescribed. If you see that after weeks, you can perform them more easily, start to add reps easy. Add 3-6 reps every 1-2 weeks and after adding about 15 reps, make a new
set.
a)Step ups - Get a chair and ensure it will remain stable(e.g.put it against a wall). Begin with one thigh on the chair parallel to the ground. With all of your strength, push off of the elevated leg and leap off of the chair as high as you can. Crisscross or switch your legs in the air. Land with the opposite leg elevated in the chair as in step 1. Repeat the procedure until you are back to step 1. This completes 1 repetition. (3 sets x 12 reps)
b)Burnouts - Elevated as high as you possible can on your tiptoes to assure that you work the high end of your calves. As quickly as you possibly can, jump repeatedly no more than 1/2 to 1 inch off of the ground making sure to keep yourself elevated as high on your tiptoes as possible ensuring that you are working the upper calf muscles. (2 sets x 200 reps)
c)Calf raises - step on a book or stair step one legged standing on toes, heel below the step, raise yourself up only with your calf, (4 sets x 20 reps)
d)Leap ups - bend down to a 1/4 squat position and jump back into the air to a minimum of 8 to 10 inches, (3 sets x 15 reps)
e)Thrust ups - Begin with your legs straight, thrust (bounce) yourself up as high as you possibly can and when come back down you thrust at once back up trying not to bend your legs. (5 sets x 20 reps)
f)Squat hops - Squat down into a sitting position while hugging a ball for balance.Make sure that you are looking straight ahead, with your back straight, that you are elevated on the balls of your feet (half tiptoed) and most importantly that your thighs are parallel to the ground. Hop or bounce in the seated position between 3-5 inches per hop. (3 sets x 12 reps)
g)Depth jumps(maybe the most important exercise) - Get a chair or a box and ensure it will remain stable. Watch the cushioning. Get on the chair (2 to 3 feet high), drop off with both feet and as soon as you land, explosively jump back into the air. (4 sets x 10 reps)
Do not overtrain. Do not train two days in a row. This will cause an injury or a burnout which will leave you behind.. If you feel any strain or sharp pain in the first days, stop at once, massage, ice and stretch the particular muscle group.
Warming up, stretching and cooling down is of the utmost importance.
