After the warm-up morning run, Xu Yong went to a small training room he rented outside the school and officially started today's training.
The three training times are from 4:30 to 6:00 in the morning, from 3:00 to 4:30 in the afternoon, and from 9:00 to 11:00 in the evening.
The reason for this arrangement is that a rest period of 4 to 6 hours can relieve muscle fatigue to the greatest extent.
There are other things interspersed with these trainings. For example, 7:30 is the Devils’ joint training time, and 9:30 to 2:30 pm is cultural class time.
In addition to training training, he also plans the training content of each practice.
The first exercise is mainly about core strength training.
There are many ways to train core strength, and he chose some of the more common ones for basketball players, such as pull-ups, planks, kneeling with the ball to chop wood, bent legs, and so on.
Of course, before these trainings begin, he will perform muscle-awakening training such as joint stretching, rope skipping, and rope throwing.
This is also the reason why he rents a room outside the school to train, because it requires some equipment, and the gym will not open at such an early hour.
The second practice is mainly about three-point shooting training.
The purpose of training three-pointers is not only because it is his weakness, but also because as a reborn person, he knows the importance of three-pointers in future basketball.
This not only determines his performance in campus basketball, but also affects the length of his career.
Similarly, before this training begins, he will go to the gym for strength training.
The strength training at this time is not core strength, but whole body, in order to further enhance explosive power.
Normally, he would go through a training process like this: warm up with an 80kg barbell bench press, start with 40kg barbell curls, followed by 80kg back squats, rubber band hand and foot stretches, and 40kg deadlifts. Finally, it ends with a twenty kilogram weight-bearing step.
His shooting training will follow these trainings because it can simulate the physical condition after an intense game and allow him to adapt to high-intensity competition.
It would also be the hardest part of the day, as muscle soreness from strength training made every shot he threw feel like a shot put.
The third training, this part of the training content will be more comprehensive, covering core strength, shooting and ball control.
Generally speaking, he will first go to the gym to do some core strength training that does not require equipment.
Immediately afterwards, he will practice with a ball that is four to five times heavier than a basketball, pass the ball to the wall, and hit the ground with both hands.
The purpose of this part is to make the basketball feel as light as possible to him, so that he can naturally master it more easily in actual combat.
When that's over, he'll do three-point shooting drills.
Finally, there is training related to ball control, including but not limited to in-situ dribbling with high and low center of gravity, behind-the-crotch dribbling, fingertip figures, straight-line sprinting between rows and obstacles, etc.
The most direct feeling of this training arrangement is that the intensity is so intense that most people cannot persist at all, and the time is so long that they have no energy to think about other things.
What a nine-nine-six, in front of this is a fairy day.
In the most difficult initial stage, Xu Yong gritted his teeth and persevered solely with the motivation to make up for his regrets.
As for now, he's used to it.
Human potential is beyond imagination.
And his training plan is by no means blind. It is not only targeted, but also prioritized. The top priority is core strength, followed by three-pointers, and then ball control.
As for other technologies, he's in no rush.
Because he knows very well that by doing these things well and turning these trainings into his own strengths, he will be able to enter the NCAA and NBA, and then slowly evolve.
Now that he has completed his goal of entering the NCAA, his next goal is the NBA.
And he has up to four years, he is absolutely sure, but of course it may not take that long at all.
After having breakfast at about 6:30, Xu Yong went to the arena early to rest and wait for the team to train.
After a while, Harden came to the arena with Pera.
Before the team training starts every day, Pera will give Harden a period of "little time".
He knew that Pera was the coach of Harden High School, but he actually still had doubts. After all, choosing college for a high school coach seemed somewhat irrational.
But looking at Pera's attitude towards Harden, this high school coach may have other special meanings to Harden.
Xu Yong stood up and greeted Harden.
After seeing Xu Yong's wet training clothes, Harden opened his eyes wide and complained: "You are really a madman!"
After living with Xu Yong for a while, he was inevitably woken up by the alarm clock one day, and then he practiced with Xu Yong for a while driven by curiosity.
Note that it is a period of time, not a day, and Harden is not an ordinary person.
But after more than ten days, he still chose to give up because he felt that if he continued to practice, he would change from Harden to Bin Laden...
And now, Xu Yong is still practicing like this on the second day of the competition. What is this if he isn't crazy?
And it was at this moment that he finally understood why Pella had to emphasize the word hard when she mentioned it. This perseverance was too powerful!
Xu Yong smiled. Since he got used to this kind of training intensity, he would feel uncomfortable when he stopped.
At this moment, members of the Devils came to the arena one after another.
Among the core members of this team, apart from Xu Yong and Harden, the most famous one is Jeff Pendegraf, a center who is 2.08 meters tall.
Xu Yong didn't know who this was at first, but he always felt familiar. Later, he remembered who it was after carefully recalling it.
This is Jeff Ayers who joined the Spurs in history.
In fact, since this is already his third year with the team, Ayers is the veteran figure of this team.
He averaged 12.1 points and 9.1 rebounds per game last season and is also the well-deserved core of the team.
Judging from the performance in the opening game, Xu Yong and Harden plus him are the Devils' trident in the new season.
In addition to them, the main members of the team:
Main point guard: 1.85-meter-tall Derek Glasser, white, sophomore this year, good at passing and three-pointers.
Of course, this advantage is compared to other guards in the team. After all, last season's 33% three-point shooting rate and about 3 assists were not comparable to other teams;
Main small forward: Jaylen Shipp, the one who was beaten by Xu Yongdou. He is a 1.93-meter NCAA-level white small forward. He is also a sophomore. He averaged 7.6 points and 3.3 rebounds per game last season.
Most of the NCAA team players are undersize, which is why many players struggle in the NBA.
For example, Shipp plays as a forward in the NCAA, but if he really enters the NBA with his height, he will be asked to play point guard. Those are two different worlds.
Of course, there is a high probability that he will not have that chance.
Curry, who can play, is still playing shooting guard under Davis at this time. Historically, he will also switch to point guard next season due to height issues.
Sixth man: Ty Albert, 1.90 meters tall, characterized by explosive scoring ability, but extremely unstable like JR Smith.
Seventh man: Rihadus Cooksix, a guard with a height of 1.98 meters. Like Xu Yong and Harden, he is a freshman. He is a three-star high school student and has certain talents.
Eighth man: Eric Boateng, a 2.08 meter backup center, transferred from Duke University in 2006 and only got a chance to play this season. 【Note 2】
As for the rest, it is the A/B/C level of tool players. The NCAA team's roster can have 11 to 15 players, but usually the maximum is 8 players.
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