The last basketball workout post was really popular and many people seemed to have liked it. I know in the past I received emails from basketball players who wanted not only basketball workouts, but weight lifting and strengthening programs for basketball players. Travis Sawyer from StrongBaller has informed me of his free basketball workout.

Download the Free 4 week basketball program

I was able to download it and check out the workouts and they are good. It is a pdf with descriptions of basketball strength exercises with photos and he has Youtube channel with videos of workouts as well..

I recommend anyone interested in strengthening exercises for basketball players to visit the Strong Baller website. Name does offer a more detailed workout when you purchase the full workouts, but it is not required! However, I’m sure you’ll like the paid version as well!

Make comments if you’ve checked out the workouts!

You know something interesting? I have been flying since 1993 when I took my first flight to New Mexico. It was great but of course very nervous. Everything about flying was different including the chance to earn a free flight by being a frequent flier. When I went to college I really became a frequent flier with my college basketball team and I used my US Air mileage account which was fairly new. There were no rules at the time that governed the NCAA and earning free miles for flights. Now there is a penalty if collegiate players do use miles for personal flights. Earning mileage points and frequent flyer bonuses is easy only if you remember. Not only can you earn miles on flights that you’ve taken but as of today 2008, if you have a bank account or visa credit card that allows flyer bonuses on every dollar spent it could had up to great free flights worldwide. Not only that, car rental, hotel night stays, purchases at particular online shops.

Also, if you have a business or company it is best to get a credit card like American Express or Visa to accumulate miles on your large purchases. I have some friends that sell on Ebay.com and purchase equipment up to $15,000 and over. You can imagine the amount of points that they gain using this method. There is nothing illegal about it, just smart ways to earn free flights or award gifts. The best thing about earning gifts is that you can donate the miles if you feel fit or transfer miles to family and friends. However, the worst thing that you could do is go without using the miles and any miles unused, normally cannot be carried over. Some frequent flyer programs only allow miles for a year and some many more years.

Here are my top 5 frequent flier programs

1. Delta Airlines (SkyMiles)
2. Miles and More – Star Alliance Partners
3. Flying Blue
4. Discover Miles
5. One World (British Airways and partners)

To conclude, keep track of your airline miles and if you have some expiring without usage don’t think about only flights there are other awards like rental car (to escape the weekend) , gifts and donating to charities and of course family or friends.

Recently I created a basketball workout and yesterday I received a comment by Dee Sharma which included a workout that I will present below. If you want to contact Dee Sharma please leave a comment or send her an email.

try doing this workout:

Basketball Workout

0:00 – 0:05 stretching, 40 push-ups, lunges full-court back, jog
full-court back with and without ball

0:05 – 0:20 elephant , elephant dribble, behind the back, jump stop
behind the back, spin move, crossover, threw legs, spin move 2 dribbles back
then go, in and out, in and out cross, in and out behind the back, threw legs
cross, double threw legs, and in and out threw legs, do each 2-3 times up and back

0:20 – 0:25 water break

0:25 – 0:35 Steve Nash warm up jumpers, banks, floaters, lay-ups, step
backs, turnarounds, hook shots, and 3ptrs

0:35 – 0:40 slide dribble

0:40 – 0:55 ball slaps, Finger tip touches, Ball wraps, Corkscrew,
wraps around each leg(both ways), figure 8 wraps(both ways), one hand dribbles
around each leg(both hands),figure eight dribbles around both legs(both ways),
Ball drops(one hand front one hand back), Ball drops(both hands front and back)

0:55 – 1:00 water break

1:00 – 1:10 catch and shoot(spin ball out), shot fake one dribble
pull-ups left and right, and shot fake two dribble pull-ups left and right (5 times)

1:10 – 1:15 jump rope 3/30

1:15 – 1:20 dribble right hand crossover half court and left hand back (twice)

The elphant drill or crab walk is when you are going threw your legs but not dribbling going in a straight line up and down the court.

If u have any questions or need another workout contact Dee Sharma at teamplayaz06@yahoo.com