BonesJones' Offseason Workout Thread

[BonesJones]

I have big plans for trying to improve my game this summer so I can reach the next level.

-Right now I'm rebuilding my jumpshot from the ground up. I've always been a good but inconsistent shooter so I'm trying to get rid of extra motion. I'll post a before and after video soon.

-I plan on working out with a trainer who has trained NBA players such as Demarcus Cousins, Kyle Lowry, Lance Stephenson, and others. I hope that he can help me become 100% comfortable playing on the perimeter, which I have the skills to do but have never done it in high school or college. Things I hope to improve are ball handing, decision making & reading the court, and shooting off the dribble.

-I plan on going through a couple vertical jump programs and giving you guys the results on those. I probably have around a 30in. vertical on a good day (Im 6'5 with shoes, with a 6'4 wingspan, 8'1.5 standing reach, can dunk on a good day) My biggest hope to get my vertical around 38 inches or so but just getting an extra 3 or 4 inches world make a big difference

-I need to transform my body. I have a little to much body fat and not enough muscle. Changing my diet is going to be the toughest thing to do. I might just try to change it by sheer work in the weight room while only trying to curb my diet.


This thread is where I'll update you all on my progress, give you summaries of training sessions, and post videos for your guys feedback. Keeping you guys tuned in will help motivate me even more.

 

[BigGameDamian]

 

[GriLtCheeZ]

Cool. Thanks for being willing to share your progress with us. I hope you can achieve all of your goals!

 

[SlyPokerDog]

I have big plans for trying to improve my game this summer so I can reach the next level.

-Right now I'm rebuilding my jumpshot from the ground up. I've always been a good but inconsistent shooter so I'm trying to get rid of extra motion. I'll post a before and after video soon.

-I plan on working out with a trainer who has trained NBA players such as Demarcus Cousins, Kyle Lowry, Lance Stephenson, and others. I hope that he can help me become 100% comfortable playing on the perimeter, which I have the skills to do but have never done it in high school or college. Things I hope to improve are ball handing, decision making & reading the court, and shooting off the dribble.

-I plan on going through a couple vertical jump programs and giving you guys the results on those. I probably have around a 30in. vertical on a good day (Im 6'5 with shoes, with a 6'4 wingspan, 8'1.5 standing reach, can dunk on a good day) My biggest hope to get my vertical around 38 inches or so but just getting an extra 3 or 4 inches world make a big difference

-I need to transform my body. I have a little to much body fat and not enough muscle. Changing my diet is going to be the toughest thing to do. I might just try to change it by sheer work in the weight room while only trying to curb my diet.


This thread is where I'll update you all on my progress, give you summaries of training sessions, and post videos for your guys feedback. Keeping you guys tuned in will help motivate me even more.

Where will you be doing this at?

 

[theprunetang]

I am surprised that you can only dunk on a good day. I figured that a 6'5" guy with around a 30" vertical could probably dunk like motherfucker. I personally know nothing about dunking at 5'9" with the jumping ability of an old Sabonis. I touched the rim once.

 

[SlyPokerDog]

I am surprised that you can only dunk on a good day. I figured that a 6'5" guy with around a 30" vertical could probably dunk like motherfucker. I personally know nothing about dunking at 5'9" with the jumping ability of an old Sabonis. I touched the rim once.

A lot depends if he has Trump sized hands. Tiny hands means it's hard to dunk do matter how tall you are or high you can jump.

 

[theprunetang]

A lot depends if he has Trump sized hands. Tiny hands means it's hard to dunk do matter how tall you are or high you can jump.

Now I Just want to see a game of one on one between Trump and Obama.

 

[BonesJones]

I am surprised that you can only dunk on a good day. I figured that a 6'5" guy with around a 30" vertical could probably dunk like motherfucker. I personally know nothing about dunking at 5'9" with the jumping ability of an old Sabonis. I touched the rim once.

I have a short wingspan (6'4) for my height. Therefore my standing reach is about 8'2ish, so I have to jump 22 inches to just touch rim. Plus my knees arent the greatest so some days I can't get close

 

[theprunetang]

I have a short wingspan (6'4) for my height. Therefore my standing reach is about 8'2ish, so I have to jump 22 inches to just touch rim. Plus my knees arent the greatest so some days I can't get close

Makes sense. Take care of those knees man! You only get two of them. And best of luck with your goals as well. Cheers.

 

[BonesJones]

Makes sense. Take care of those knees man! You only get two of them. And best of luck with your goals as well. Cheers.

Thanks man!

 

[BonesJones]

This is probably the best of my jumping ability

 

[SlyPokerDog]

This is probably the best of my jumping ability
View attachment 8407 View attachment 8408

You kinda look like Ted Cruz.

 

[PDXFonz]

This is probably the best of my jumping ability
View attachment 8407 View attachment 8408

Nicely done, can't even see the trampoline on the floor.

 

[BonesJones]

You kinda look like Ted Cruz.

Now if only I could pull women like he does...

 

[BonesJones]

Where will you be doing this at?

I'm taking online classes next quarter so I can stay home. I got a gym I go to by my house and I think the trainer is from Beaverton. I'm thinking about getting anther gym membership at 24 hour fitness but I'm not sure I wanna pay for it..

 

[PDXFonz]

That kid in the black ground is like "Look at this white boy dunkin"

Was this in a dunk contest or something?

 

[BonesJones]

That kid in the black ground is like "Look at this white boy dunkin"

Was this in a dunk contest or something?

Yup. The first picture was where I stood at the elbow, jumped, put the ball between my legs and lobbed it off the backboard, took 3 steps, caught and dunked.

The second one was a toss that I alley oop 360d. (It was more of a 180-270)

It was before our senior shrine game. I didn't win. Won the 3 point contest at halftime.

 

[BonesJones]

Here's a workout with me experimenting with moves out of different pick and roll situations. One chair is the screener and the other is his defender. This is every shot during the workout. Constructive criticism wanted! Tell me what moves you like, don't like, or think I should really try to improve on. (You can just post the time stamp ex. "...the move at 2:06")

 

[VanillaGorilla]

Very nice shot at 1:08, I really like that move! And that chair displayed some awesome defensive capabilities at 1:47 haha

 

[BonesJones]

Had a good workout today. Worked with a trainer named Dwayne who's in the NBA circle and has trained Kyle Lowry, Demarcus Cousins, Chauncey Billups, Tyronn Lue, and others.

We mainly worked on shooting consistency, mid range jumpers, and ball handling.

 

[PDXFonz]

Very nice shot at 1:08, I really like that move! And that chair displayed some awesome defensive capabilities at 1:47 haha

It's almost as if James Harden was guarding him.

Good shit Bones. Keep up the hard work man.

 

[SlyPokerDog]

Here's a workout with me experimenting with moves out of different pick and roll situations. One chair is the screener and the other is his defender. This is every shot during the workout. Constructive criticism wanted! Tell me what moves you like, don't like, or think I should really try to improve on. (You can just post the time stamp ex. "...the move at 2:06")

On your 3pt shots, try not to follow thru with both hands. Keep your shooting hand up longer and more steady on the follow thru. You're dropping your arm(s) before the ball hits the rim.. Keep your shooting hand pointing/aimed at the basket, you're kind just throwing both hands up in the air like your signaling a touchdown and then dropping them. Seriously, watch your vid, every time you drop your shooting hand before the ball hits the rim your shoot is short.

Don't float backwards after you shoot. That means you're using your arms more than your legs. Also you're leaning forward when you shoot. Again, that means you're getting more power from your arms than your legs.

When you shoot stand straight up and down, not leaning forward.

If you really want to rebuild your shot get rid of the chair for a while.

Shoot 100x with only your right hand, just let your left hang at your side. Both feet even.

" Shoot 100x " Right foot forward.
" Shoot 100x " Left foot forward.

Focus on remaining straight up and down, don't lean forward. Squat a bit before you shoot, so you learn to drive the strength of your shooting motion with your legs.

Repeat all of this now adding a short hop.

Repeat all of this now doing a complete jump shot.

Follow through, follow through, follow through, let the ball almost drip off your fingers.

 

[Haakzilla]

...and nice shoes!