Wednesday Funday

And they're off and running. 

Sierra in the lead again.
20 laps (1 mile)
FTs
> Michael 39-50
> Tenchi 20-50
> Sierra 35-50
> Skylar 20-50
> Chaz 19-50
> Jance 22-50
###
Aside from 3-man weave (75 points in 6 minutes) and 3-point Challenge to close practice, not a lot of drills today, but we got a lot of basic competition through 4-on-4 fullcourt scrimmaging. The team of Sierra, Michael, DJ and Jance defeated the team of Tenchi, Chaz, Skylar and Matthew 4-2 in a best-of-7 series. It was grueling, but solid. A lot of toughness and grit today.

Next: Thursday, 6:00 pm - Stretching/warmups at Kilauea gym. 7:00 pm - H1 Thunder vs. Homegrown (PAA League, JV Division), Kilauea gym.
WE LUB THIS GAAAAME!!

Tuesday funday

Had enough to get a lot of conditioning done (mile run, 3-man weave) and also go 3-on-3 fullcourt in a best-of-7 series. Sierra, Jance and DJ won the series 4 games to 2.

Got a lot of 3-point shooting reps in today, too. No wind, overcast, pretty good weather. A blessing!

Lineup: Skylar, Chaz, Walter, DJ, Jance, Sierra.

Next: Wednesday, 4:30 pm - Practice at Makiki Park. Pau 6:30 pm.

3 Miles

(Posted Fri Aug 14 on FB)

Texted this to our Thunder just now: Who ran 3 miles today? That's how much you'll run in a game when there are no subs.

So far I've gotten 2 replies. One guy ran 1.5 miles and another ran 1 mile. Not bad. That's roughly 1 to 1.5 quarters of basketball. Gotta start somewhere. Keep it up

Thursday Funday

Conditioning is key. Whether we play in 2 divisions (JV and Inter) or one, the mileage will be vast for our 7 inter guys. As in roughly 3 miles per game. If Tani is cleared by his doctor, we'll play jv and have as many as 3 games in a day. 9 miles.

One lap on this court is 260 feet (84+46+84+46). That means 20.3 laps = 5,280 feet or 1 mile. We've got work to do.
###
Practice almost pau. Felcris, Jason and DJ running their last 20 laps (1 mile). That'll make it 3 miles each for Felcris and Jason. DJ ran about half of that .

Matthew has a sprained ankle but he did everything else but the miles.

Good work today, Thunder.

Pay the Price

100 pushups/planks
100 crunches/6 inches
Jump rope. Run. Hills (2x-3x week). Ballhandling and shooting drills.
Every day!

Mix it up or keep it regular, put the time and energy in every day to become a better player, teammate and champion.

WE LOVE THIS GAME!

Thursday is your day

100 pushups (sets of 10)
100 crunches
200+ shots
ballhandling drills
run 3 miles
jump rope 5 minutes
WE LOVE THIS GAAAME!!

Tuesday funday

Perfect conditions at Makiki Park for shooting drills. Court was covered by big-tree shade, soft trade winds and 5 Thunder working hard. Smoothing out the kinks in any shot is vital and crucial to long-term consistency and success. It was good to get the work in, and we finished with 10 minutes of solid conditioning work. 

Lineup: Jhevin, Jayden, Jonah, Colin, Jance.

Next:
Wednesday, 4:00 pm - Practice at Makiki Park. Pau 5:30 pm.
Thursday, 4:00 pm - Practice at Makiki Park. Pau 5:30 pm.
Friday - No practice.
Saturday - 3:00 pm - Practice at Makiki Park. Pau 4:30 pm
Sunday, 11:00 am - Stretching/warmups at Kilauea gym outside court. 12:00 pm - H1 Thunder vs. Hoops4Christ (CAL Intermediate Gold), Kilauea gym.
WE LOVE THIS GAAAAAAAAME!!

Thursday hill run

Great effort today by the guys who could make it to Palolo. After morning rain doused the streets, the sun prevailed and they did a whole lot of reps on the short sprints and a little bit on the long sprint.

Though nobody broke Kapaa's record of 2.6 seconds on the short sprint, Jared re-broke the long-sprint mark. After going for 11.2 seconds last time, he lowered it to 11.15 today. Everybody is getting faster and stronger. Radyn posted a 12.05 time after last week's range around 12.9. Chase got down to 11.8 or so.

We drove down to Palolo Field for more work: verticals, wheelbarrows, pushups/crunches, steps (runs and bunny hops). Felcris was strong as usual on the wheelbarrow, reaching the chain link barrier at the top. Chase took it one step further and got to the parking pavement. They got a lot of work done on another 90-degree day.

Why go through all the work and sweat and pain? The guys are committed to getting better every day. Simple as that. They seem pretty determined, too. Nothing and nobody can really stop them.
Lineup: Felcris Jay Corpuz Ahadain, Jared Elwin, Radyn Kaleikini, Chase Santos.
WE LUB THIS GAME!

Rain delay: Hill run ppd. until 1 pm

*** Thursday 7/17 10 am Hill run postponed to 1:00 pm due to rain ***
Felcris Jay Corpuz Ahadain, Jared Elwin, Chase Santos, Kali'a Mielke, Radyn Kaleikini, Keanu Pratt.
If the rain all over town doesn't let up, we can run Ala Moana Beach. Run/jump in the water. Find a dry spot, do the pushups and crunches and 6-inches.

This photo is St. Louis Heights, with Palolo Valley to the right. Manoa Valley (not pictured) is even worse right now.

Video: Hill run 7/9/2013

Morning hill run and workout.

Tuesday Hill Run

Just finished another morning in Palolo Valley. The guys ran a lot more of the short sprints on Carlos Long St. than last week. Jared joined us for the runs even though he already did his hill workout.
All the short sprints (about 12-15 yards) were in the 2.6 to 3.1 second range. Chase had the fastest short sprint (2.62), which was just behind the 2.6 by Kapaa Nishimura last week.

The long sprint to the speed limit sign (about 40 yards) was not a favorite. Most of the guys were tired from the shorts. But Jared broke the record with a time of 11.2, topping Kapaa's 11.6 from last week. Jared's a machine!

Then it was Palolo Field for verticals, wheelbarrows, crunches, steps (bunny hops this time). Guys were spent at the end. GOOD WORK, THUNDER. 

Lineup: Felcris Jay Corpuz Ahadain, Keanu Pratt, Radyn Kaleikini, Chase Santos, Jared Elwin.
Next: Tuesday, 5:00 pm - Practice at Makiki Park.
WE LUB THIS GAME!

3:15 pm - The guys hung out at Chase's house before going to Kilauea gym for free play (shooting). Then we took Radyn home, then Anu (football practice). Chase stayed at the gym for Kalani JV practice.

Tuesday pickup route

## Tuesday pickup route ##
8:30 am - Felcris Jay Corpuz Ahadain, Josh M DE Jesus?
8:45 am - Chris Afe? Tanielu Mosi Afe? (football)
9:05 am - Dropoff
9:15 am - Kali'a Mielke? (football)
9:20 am - Radyn Kaleikini? (back)
9:30 am - Keanu Pratt? (football)
9:35 am - Kapaa Nishimura?
10:00 am - Optional hill run, Carlos Long St. (Palolo) w/ Jared Elwin,Chase Santos (back).
WE LUB THIS GAAAAAAAAME!!

2 Days to Game Day

It's been more than a week since we played a game. It was a good break after a busy month of action. We got some conditioning work in, some practice time in. We practice this afternoon, have an optional conditioning working tomorrow (Tuesday) morning, and another team practice Tue afternoon. The guys who go to optional conditioning Tues AM will get a much lighter load of conditioning at practice. I just want to make practices available to everybody, especially with some guys busy in the afternoon or morning.

We'll have our schedule for the NJB Classic when I go to the coaches meeting on Tuesday night. From Wednesday to Sunday, expect to play 1 or 2 games per day/night, not including the CAL 13U game on Friday. And right after the tourney is pau on Sunday, we have CAL 13U and 15U games on Monday.

Get in shape, be in shape. Fun times are ahead, Thunder!
WE LUB THIS GAME!

Saturday funday

Dang, it was hot this morning! Nasty hot, though the breeze did help. We got some conditioning done, worked on some on-ball defense, ballhandling vs. double teams, then some halfcourt sets. Just fine-tuning stuff. Finished off with a round-the-court caterpillar drill (really fun) and free throws. 75 minutes in that heat was enough. Good work, Thunder! 

Lineup: Kali'a Mielke, Colin Micah Ramos, Ryan Higashionna, Javan Montiho.

Next: Sunday, 2:00 pm - Free-Throw Challenge fundraiser, McCully gym (or outside court). Get your sponsor list rolling. If you still need more time, postpone your FTs until next week.
WE LUB THIS GAME!

Friday Hill Run

Kali'a Mielke was at football practice, but Felcris Jay Corpuz Ahadain andChase Santos made it back to Carlos Long St. for another hill run. Also joining them: Kapaa Nishimura, Chris Afe, Radyn Kaleikini, Keanu Pratt. 

We did a warmup jog up the block (est. 80 yards). Then it was time to get locked in. They did the 15-yard sprints. Kapaa set a new record (2.6 seconds), breaking Chase's mark (2.92). 

Then came the 40-yard run to the speed limit sign. That was brutal, but everybody pushed each other and themselves. Kapaa had the top time of 11.62, but a lot of guys were very close. Chris ran an 11.9 on his last attempt. Three of those 40-yarders were enough for the guys. Gassed out.

They jogged/walked to Palolo Field and we did the same routine as Wed: verticals, wheelbarrows, crunches, stair run. Then they did some sprints on the field and we were pau. Everybody's different, so not everybody did as many reps, but the key is to progress each day and improve. No hero action for us, just steady, consistent improvement. GOOD WORK, THUNDER!

Kapaa has a workout with teammates later today, so he headed home. The rest of the guys are up here at Dole Park (Punchbowl) playing pickup ball. It's boiling hot so I don't know if they're all going to last more than 30 minutes. But it's been a solid day of work for these Thunder.
WE LUB THIS GAME!

Next: Saturday, 10:00 am - Practice at Makiki Park.