[enetblazin4eva]

Originally Posted by djpotential

It all boils down to working hard and eating right. Take multivitamins and eat a balanced meal 3 times a day. I have found the lifting helps tremendously! Do deadlifts and calve raises. Also pay greta attention to your abs. If you center isnt strong then you will have no balance anyways.

Multivitamins are a waste of money. Different goals will require different eating habits. What is a 'balanced' meal? Dead-lifts and calf raises, that's it? What about reps/sets/weight/equipment? The 'center' stability part of the body is referred to as the core.

Originally Posted by Vinsanity_fan

what do the calf raises actually do? .

Calf raises target the Gastrocnemius.

Originally Posted by icadder9

You can't teach quickness. You'll either be explosive to the hoop or not. I'm living in North Carolina now and I play pickup games with the local homeboys all the time. They always comment on my quick hands and drive to the hoop. It's not my fault I was born with quick twitch reflexes.

Are you saying I should throwaway all my training equipment and no one should give him advice? Thanks for the life story..........

Fast Twitch (Type II)
Because fast twitch fibers use anaerobic metabolism to create fuel, they are much better at generating short bursts of strength or speed than slow muscles. However, they fatigue more quickly. Fast twitch fibers generally produce the same amount of force per contraction as slow muscles, but they get their name because they are able to fire more rapidly. Having more fast twitch fibers can be an asset to a sprinter since she needs to quickly generate a lot of force.

Type IIa Fibers
These fast twitch muscle fibers are also known as intermediate fast-twitch fibers. They can use both aerobic and anaerobic metabolism almost equally to create energy. In this way, they are a combination of Type I and Type II muscle fibers.

Type IIb Fibers
These fast twitch fibers use anaerobic metabolism to create energy and are the "classic" fast twitch muscle fibers that excel at producing quick, powerful bursts of speed. This muscle fiber has the highest rate of contraction (rapid firing) of all the muscle fiber types, but it also has a much faster rate of fatigue and can't last as long before it needs rest.

[J Rock]

Jump rope is one of the basic drills which can improve your quickness and it is one of the best ways to do it. It is a basic exercise for boxers, ping-pong players(maybe they don't move to much but they've got incredible quickness), etc. Jump rope is also one of the best things that you can do to burn fat.

Basic drills(most usefull):