Crushing The Quarantine: Part 3
The quarantine has pretty much shut down all of Michigan. But the high school basketball players in the state refuse to be stopped. There are players dribbling in the basement, running, and playing on a hoop in the driveway. Our…
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Continue ReadingThe quarantine has pretty much shut down all of Michigan. But the high school basketball players in the state refuse to be stopped. There are players dribbling in the basement, running, and playing on a hoop in the driveway. Our Michigan high school athletes aren’t just maintaining, they’re IMPROVING. Let’s look at some players and what they are doing in order to crush the quarantine. We will look at a workout they’ve done at home, areas they are trying to improve, and a quote from each athlete.
Here is Part 1 and Part 2 of our look at players who are “crushing the quarantine”:
Crushing The Quarantine: Part 1]
Crushing The Quarantine: Part 2
Braxcynn Baker
2024, CG, Lowell
SKILL FOCUS:
Left hand dribble/shots
Speed and quickness
Basketball IQ
WORKOUT:
Every day dribbling – Baker works both hands and focuses on combos and control.
Every day shooting – She includes form shooting, lay ups, jumpers, floaters, and free throws.
Strength and conditioning (Monday, Wednesday, and Friday) – Baker’s training consists of jumping jacks, jump rope, squats, push ups, breakers, calf raises, and crunches. She finishes with an hour workout on individual moves to the basket.
Strength and conditioning (Tuesday and Thursday) – She focuses on triceps, pushups, mountain climbers, knee ups, toe ups, and box jumps. Baker also does a 3 minute plank. She finishes by making 500 shots.
QUOTE:
“Practice makes perfect. No time wasted.” – Braxcynn Baker
Alaina Diaz Alaina Diaz 5'7" | CG Hudsonville | 2022 State MI
2022, CG, Hudsonville
SKILL FOCUS:
Ball handling
Shooting
Conditioning and strength
WORKOUT:
Diaz is known for her versatility and conditioning, so she has been sure to work on multiple facets of her game while staying in prime physical condition. Below is an example of workout plan from one of her coaches, Coach Paiz. Diaz is also working with her shooting coach, Coach Secor, through the quarantine.
Ball handling with weighted gloves (1 minute of each starting with left hand, 1 minute of each starting with right hand)
- Crossover – through the legs
- Through the legs – behind the back
- In/out – crossover
- In/out – through the legs
- In/out – behind the back
- In/out – crossover – through the legs – behind the back
Diaz is also lifting weights and running sprints and a mile. She’s also doing sit ups, push ups, jump rope, and squats. In addition, Diaz is also taking part in virtual workouts with her MBA teammates.
QUOTE:
“Work in silence…always be humble…let the work show on the court.” – Alaina Diaz Alaina Diaz 5'7" | CG Hudsonville | 2022 State MI
Sammy Provenzano Sammy Provenzano 5'7" | CG Franklin | 2022 State MI
2022, SG, Livonia Franklin
SKILL FOCUS:
Ball handling
Confidence and leadership skills
Shooting percentages
WORKOUT:
Provenzano had her season ended on February 10 with a severse ankle sprain.Before the lockdown began, she knew that she would be spending March and April rehabbing the ankle. Provenzano has put a plan together to stay in game shape, rehabilitate her ankle, and compete when it was safe. Her workouts are done through an iphone, Zoom sessions organized the Michigan Mystics , a strength training and rehab program, and her own personal improvement goals.
Three mornings per week – 30 minute DribbleStick session with Coach Lloyd.
Five days per week – 45 minutes doing a home physical therapy program. As her pain level from her inury improves, the exercises will continue to grow in intensity.
Five to six days per week – Shooting in the driveway. Provenzano puts up 150-500 shots. She uses the HomeCourt app to track her shots.
Two evenings per week – Virtual practice with Mystics team and coach.
Three mornings per week – Live discussion or presentation with the program directors from the Michigan Mystics .
QUOTE:
“We are not all in the same boat, but we are in the same storm, Quarantine has taught me that without a gym, a hardwood floor, glass backboards or mandatory practices, we can still be ready. There are no obstacles. I have a ball, a driveway and the help to be a better version of myself today than I was yesterday. My boat is not fancy, but it will weather this storm. Stay ready.”