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, 3 to 4:30 in the afternoon, and 9 to 11:00 in the evening.
The reason for this arrangement is that 4 to 6 hours of rest time can relieve muscle fatigue to the greatest extent.
There are other things interspersed in these training sessions, such as the Devils' team practice time at 7:30, and cultural classes from 9:30 to 2:30 in the afternoon.
In addition to training, he also has plans for the content of each training session.
The first exercise mainly focuses on core strength training.
There are many ways to train core strength. He chose some that are more common among basketball players, such as pull-ups, plank support, kneeling chopping with a ball, bent-leg raises, etc.
Of course, before starting these training sessions, he would do muscle awakening exercises such as joint stretching, rope skipping, and rope swinging.
This is also the reason why he has to rent a room outside the school for training, because it requires some equipment assistance, and the gym will not be open at such an early time.
The second training session mainly focused on three-point shooting training.
The purpose of training three-point shooting is not only because it is his weakness, but also because as a reborn person, he knows the importance of three-point shooting 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 strength, in order to further enhance explosive power.
Generally, he would go through the following training process: warm-up with 80kg barbell bench press, start with 40kg barbell curl, then 80kg behind-the-neck squat, rubber band stretching for hands and feet, 40kg deadlift, and finally end with 20kg weighted step.
His shooting training will follow these trainings immediately because it can simulate the physical condition after an intense game and allow him to adapt to high-intensity games.
This would also be the hardest part of the day, because the muscle soreness caused by strength training made every ball he threw feel like a shot put.
The third training session will be more comprehensive, covering core strength, shooting, ball control and other aspects.
Generally speaking, he would first go to the gym to do some core strength training that does not require the assistance of equipment.
Next, he would use a rubber ball that was four to five times heavier than a basketball to train, passing it against a wall and slamming the ground with both hands.
The purpose of this part is to make the basketball feel as light as possible, so that he will be able to control it more easily in actual combat.
When that's over, he'll do three-point shooting drills.
Finally, there is the training on ball control, including but not limited to dribbling on the spot such as high and low center of gravity dribbling, dribbling behind the back, dribbling with fingertips, straight sprinting between lines and passing obstacles.
The most direct feeling of this training arrangement is that the intensity is so high that most people can't stick to it, and the time is so long that there is no energy to think about other things.
What the hell is 996? It’s a god-like day in front of it.
During the most difficult initial stage, Xu Yong persevered solely because of his desire to make up for his regrets.
As for now, he's used to it.
Human potential is beyond imagination.
Moreover, his training plan is by no means blind. It is not only targeted, but also has priorities. The top priority is core strength, followed by three-point shooting, and then ball control.
As for other technologies, he is in no rush.
Because he knows very well that if he does these things well and turns these trainings into his strengths, he will be able to enter the NCAA and NBA, and then slowly evolve.
Now that he has achieved his goal of entering the NCAA, his next goal is the NBA.
And he only has four years at most. He is absolutely sure of it. Of course, it may not take that long at all.
After finishing breakfast at about 6:30, Xu Yong arrived at the gym early to rest and wait for the team training.
After a while, Harden followed Pera to the gym.
Before the team training starts every day, Pera will give Harden some special training for a while.
He knew that Pera was Harden's high school coach, but he still had some doubts. After all, choosing a college for a high school coach seemed somewhat irrational.
However, judging from 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 suit, Harden widened his eyes and said, "You are such a lunatic!"
After living with Xu Yong for a while, he was inevitably woken up by the alarm clock one day, and then driven by curiosity, he practiced with Xu Yong for a while.
Please 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 chose to give up because he felt that if he continued to practice, he would turn from Harden to Bin Laden...
And now, Xu Yong is still training like this on the second day of the competition. Isn't he crazy?
And it was at this moment that he finally understood why Pera emphasized the word "effort" in the first place. This perseverance was too strong!
Xu Yong smiled. Since he got used to this level of training intensity, he would feel uncomfortable if he stopped.
Just then, players from the Devil's team arrived at the arena one after another.
Among the core members of this team, besides Xu Yong and Harden, the most famous one is Jeff Pendergraph, a 2.08-meter-tall center.
At first Xu Yong didn't know who this was, but he always had a familiar feeling. Later, after careful recollection, he remembered who it was.
This is Jeff Ayers who joined the Spurs in history.
In fact, since this is his third year with the team, Ayers is the veteran figure of the team.
He averaged 12.1 points and 9.1 rebounds per game last season, and is the undisputed core of the team.
Judging from the performance in the opening game, Xu Yong, Harden and him will form the trident of the Devil's team in the new season.
In addition to them, the main members of the team are:
Main point guard: Derek Glaser, 1.85 meters tall, white, a sophomore this year, is good at passing and three-point shooting.
Of course, this is relative to other guards in the team. After all, his 33% three-point shooting percentage and 3 assists last season are not good enough for other teams.
Main small forward: Jaylen Shipp, the one who was beaten by Xu Yong Douniu, a 1.93-meter-tall NCAA-level white small forward, also a sophomore, who averaged 7.6 points and 3.3 rebounds per game last season.
Most of the players on NCAA teams are undersized, which is why many players struggle in the NBA.
For example, Shipp played as a forward in the NCAA, but with his height he would be required to play point guard in the NBA. Those are two completely different worlds.
Of course, there is a high probability that he does not have such an opportunity.
As for those who can play, such as Curry, he is still playing as a shooting guard under Davis at this time. According to history, he will also change to point guard next season due to his height problem.
Sixth man: Ty Albert, 1.9 meters tall, characterized by explosive scoring ability, but also extremely unstable like JR Smith.
The seventh man: Richards Kuksiks, a 1.98-meter-tall guard, is a freshman like Xu Yong and Harden. He is a three-star high school student with certain talents.
The eighth player: 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, they are tools at the A/B/C level. The NCAA team's roster can have 11 to 15 people, but usually only 8 people are transferred at most.
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