Training for HS basketball

[Buckley]

I need a little bit of advice on what i should do to be able to complete the five things that i need to do to practice for my basketball team. Im a little out of shape so advice would be appreciated to help me get the best time.

1. Pass physical
2. Run mile time in time coach wants you to
3. Pass US Coastal Guard Test
4. Pass Gauntlet Test
5. 3 mile run test

well so far this is whats up

1. ive passed the physical. this is the only thing ive done
2. I need to run the mile in under 7 mins. So far my best time is 7:49. I recently got 7:50 and i have no clue how i would get 7.
3. For the us coastal guard test you need to complete x amount of pushups, going up and down when the coach says you have to. no taking rests at all. then i got to complete x amount of situps in 2 minutes. can take rests. finally i gotta run a mile and a half in a certain amount of time
4. The gauntlet test is sort of confusing. I have to get a mile in under 6:15, half mile in under 3, quarter mile in under 1:20, eighth mile in under 35 seconds, then i have to complete 10 40 yard sprints, each under 7 seconds (might be a little more then 40 yards).
5. have to run 3 miles in under 24 minutes.

Any sort of advice would be appreciated.

[Oznogrd]

1. good work, now we know you wont die while training..moving on
2. Go do some hard running every other day, even if its just a little bit...warm up first, then run like 4x400 meters...do that until it becomes easy...then jack it up 5...then 6 etc. if you take the slow route....use your common sense on progression, dont over do it...also, do not run hard 2 days in a row, its like weights, you have to alternate to give your body time to revcover. If you still want to run every day do steady paced longer jogs on the in between days
3. Weight rooms are your friend, bench/chest press/deltoids/triceps/biceps...work everything you've got
start a program now..this isnt going to be easy..give it about 6 monthes and you should knock all those out....

EDIT: Almost forgot, watch that nutrition hardcore, eat balanced smart 3 square meals a day...cut the fast food and soda if there's any in your diet....you can pick it back up once your in shape...that stuff makes training about 30 times as hard...

[BOSS]

Depends on how old you are.
I wouldn't go into weightlifting jus yet.
If your still growing, dont get into as much cause it will stunt your growth spurt so I heard.
Jus like I said to your earlier, work on your endurance. Jog, run on treadmill and time yourself on a treadmill. Drink alot of water while doing it.
For situps or pushups, do it when you get up and go to sleep.
That is what I do. Maybe 3 sets of 20 for now.

[Buckley]

An update. I got the mile down, with an exact time of 7:00. Still gotta work on the 3 other things however.

[Steve [The Spiderman]]

That's too bad...in high school everyone should be able to run 6:00 miles in my opinion...

[Jing]

An update. I got the mile down, with an exact time of 7:00. Still gotta work on the 3 other things however.

Go do runs in a pool of chocolate, that will defiantly help your time once you get on road.

But seriously though, keep running, just cause you think you got it down doesn't mean its set. What if everyone else ran faster than a 7, then you would look slow, and high school basketball, I wouldn't doubt then getting under 7.

[Buckley]

I am not saying "oh well i dont have to train for this anymore", of course i would like to get it going down to like 6ish. But the other things are more important to get now, because thats what i havent gotten yet.

[Christopherson]

How old are you? Just out of curiosity...

[Joe']

I believe he's a freshman in High School so he's fourteen or fifteen.

[Buckley]

I believe he's a freshman in High School so he's fourteen or fifteen.

Yes, i am a freshman. I turn 15 on april 27th.

[Christopherson]

What is your height/weight?

I think the first thing you need to do is to have someone help you, and create the situation in which you will be performing these tests. Do a time trial to see where you are in each category. You should then be able to find where you need to improve the most at. Is it short distance or long? You can google some different training methods. As these are almost all running, so you should maybe look for some track & field type workouts to do.

Another key thing is your diet. Eat lots of carbs the day before. Don't drink any soft drinks or eat anything with caffine in it, and for god sakes, DONT SMOKE!

[Buckley]

Im about 5'6", 135.

Other then the sprints at the end of the gauntlet, it is mainly long distance stuff. I dont drink much soda and i dont smoke at all.

[Jugs]

I'm so fucking unfit, I squatted to dunk on an 8 foot ring and I did my knee .