Girls Basketball Motivation: Stretch Your Mind

"What we think determines what happens to us, so if
we want to change our lives, we need to stretch our minds."
— Wayne Dyer: A self-development author and speaker

Patosha Jeffery at Arkansas-Little Rock

I rode to Little Rock, Arkansas on Wednesday, Dec. 3 to attend the Southern Miss vs Arkansas-Little Rock game. I have 3 former players that play for Southern Miss and the head coach, Coach McNelis, is my former college coach. Unfortunately Southern Miss loss 66-44.

However, here is a video of me riding into Little Rock and into a storm. Plus, several snapshots.



Patosha Jeffery with Coach McNelis













Patosha Jeffery with Candace Rucker and Tanesha Washington












Patosha Jeffery with Ashley Martin and Nicole Martin

Jack Stephens Center

Girls Basketball Tip: Adversity, Failure, Heartache

"Every adversity, every failure, every heartache
carries with it the seed on an equal or greater benefit."
— Napoleon Hill: Was a personal success author

Girls Basketball SMART Goals

Girls Basketball Motivation - Your View

"When you change the way you look at things, the things you look at change."
— Wayne Dyer: Self-development author and speaker

Patosha Jeffery Granny's Girls Basketball Camp Preview

Feel Free to Leave Your Comment

Girls Basketball Tip - Shocking Tip

Feel free to leave your comment

Brittney Griner Dunking

Feel Free to Comment on the Video

Girls Basketball Motivation - Your Thoughts

"The way you think, the way you behave, the way
you eat, can influence your life by 30 to 50 years."
— Deepak Chopra: Indian doctor and mind/body/spirit author

Girls Basketball Motivation - Failure

I've missed more than 9000 shots in my career. I've lost almost 300 games. 26 times, I've been trusted to take the game winning shot and missed. I've failed over and over and over again in my life. And that is why I succeed.
------Michael Jordan

Patosha Training Journal 34

Here is my workout for Thursday, October 30, 2008.

3 Rounds of 500m Rowing
5 minute break between rowing.

Time 1: 2:19
Time 2: 2:32
Time 3: 2:49

Girls Basketball Trick Shots

Awesome Basketball - For more amazing video clips, click here

Feel free to leave your comment.

Patosha Training Journal 33

Here is my workout for Wednesday, October 22, 2008.

I had to take a break from my intense workouts. Physically and mentally, I needed the break. I hadn't completely stopped working out. I was doing interval running on the treadmill for twenty minutes twice a week.

Work Out:
10 rounds
12 Burpees
12 Pulls Ups
for time

It took me 31:40 to complete this work out.. I could barely walk or move my arms after completing this.

Girls Basketball Motivation - Seize the Day

"I believe life is a series of near misses. A lot of what we
ascribe to luck is not luck at all. It's seizing the day and
accepting responsibility for your future. It's seeing what
other people don't see And pursuing that vision."
— Howard Schultz: CEO of Starbucks

The Girls

Girls Basketball Tips - Frankenstein Pure Shooter

The Frankenstein Creation of a Pure Shooter Report is here.

If you want to see how the creation of Frankenstein relates to a Pure Shooter in girls basketball, then you need to download this report now:

http://patoshajeffery.com/gifts/frankenstein.pdf

The report even shows a profile of a "Frankenstein" Pure Shooter. Here is the link again:

http://patoshajeffery.com/gifts/frankenstein.pdf


Leave Your Comments about the Frankenstein Report below.

Girls Basketball Tips- College Coaches Evaluation

Feel free to leave your comments here. I always enjoy your feedback!!!

Girls Basketball Motivation: Obstacles

"BRICK WALLS" are OBSTACLES in our life that come to let us prove how badly we want something. They serve to separate the people who really want to achieve their child hood dreams from those who don't want to all that badly.

Girls Basketball Tips - More Drills and Plays

Feel free to leave your comments for here. I always enjoy your feedback.

Patosha Training Journal 32

Here is my workout for Thursday, October 2, 2008.

I usually do the same warmup so I will not longer post it unless it's dramatically different.

WorkOut:
The time will run continuously and the number of clean and jerks were comparable to the minute you were on. So for the first minute 1 Clean and Jerk, second minute 2 Clean and Jerks, third minute 3 Clean and Jerks, fourth minute 4 Clean and Jerks, until you could not do any more.

I got up to the 6 minute mark and began to struggle so I did not continue at that point. I was lifting 79lbs.

Free Girls Basketball Camp in Memphis

Patosha Jeffery will be hosting a FREE Girls Basketball Camp in November...

If you would like to be notified of when the camp information is available,
fill out the form at Free Girls Basketball Camp

Girls Basketball Motivation: Basketball Achievement

"All great achievements require time."
— Maya Angelou: is an American Poet

Patosha Training Journal 31

Here is my workout for Monday, September 29, 2008.
Warm-up - 3 Rounds5 Overhead squats http://www.youtube.com/watch?v=GEQCBTY8r-I5 Pull Ups http://www.youtube.com/watch?v=-51WQ8HRv3A5 Dips http://www.youtube.com/watch?v=A5gFsT7RTn05 situps http://www.youtube.com/watch?v=jLt8Bik1o2c5 Back Extensions http://www.youtube.com/watch?v=r-DfaOAzEwM

WorkOut:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
5 rounds for time

It took me 31:55 to complete this workout. I did not work out last week because I felt I needed to take a break physically and mentally. Because of the break, I started a little slow, however I seemed to have gotten my second wind by the 4th round.

Girls Basketball Motivation: Basketball Dreams

"So many of our dreams at first seem impossible then they seem improbable, and then when we summon the will, they soon become inevitable".

Christopher Reeves

Patosha Training Journal 30

Here is my workout for Thursday, September 18, 2008.
Warm-up - 3 Rounds5 Overhead squats http://www.youtube.com/watch?v=GEQCBTY8r-I5 Pull Ups http://www.youtube.com/watch?v=-51WQ8HRv3A5 Dips http://www.youtube.com/watch?v=A5gFsT7RTn05 situps http://www.youtube.com/watch?v=jLt8Bik1o2c5 Back Extensions http://www.youtube.com/watch?v=r-DfaOAzEwM

WorkOut:
800m Run
50 Back Extensions
50 Sit Ups
3 rounds

The 800m run is what got me.. It took me 24:40 to complete this workout..My goal was under 25. I meet that. But I felt I could have finished at least 2 to 3 minutes faster.

Patosha Training Journal 29

Here is my workout for Tuesday, September 16, 2008.
Warm-up - 3 Rounds5 Overhead squats http://www.youtube.com/watch?v=GEQCBTY8r-I5 Pull Ups http://www.youtube.com/watch?v=-51WQ8HRv3A5 Dips http://www.youtube.com/watch?v=A5gFsT7RTn05 situps http://www.youtube.com/watch?v=jLt8Bik1o2c5 Back Extensions http://www.youtube.com/watch?v=r-DfaOAzEwM

WorkOut:
3 Power Cleans 65lbs
6 Pushups
9 Squats

5 rounds for 3 minutes- do as many as you can within that time
1 minute break between rounds.

This workout was kind of cool.. By the 4th round, I was worn down. The bar on the cleans was getting heavy and pushups were difficult. I have to concentrate on my squats because of my knee. It's not completely healed from the sprain.

Free Girls Basketball Tips

Visit Girls Basketball Tips to get your 6 Tips that will Explode Your Game.

Patosha Training Journal 28

Here is my workout for Thursday, September 11, 2008.
Warm-up - 3 Rounds
5 Overhead squats http://www.youtube.com/watch?v=GEQCBTY8r-I
5 Pull Ups http://www.youtube.com/watch?v=-51WQ8HRv3A
5 Dips http://www.youtube.com/watch?v=A5gFsT7RTn0
5 situps http://www.youtube.com/watch?v=jLt8Bik1o2c
5 Back Extensions http://www.youtube.com/watch?v=r-DfaOAzEwM

WorkOut:
Sled Pulling 20 X at 140lbs


I wasn't timed on this workout. But it was a monster..

Free Girls Basketball Camp in Memphis

I will be hosting a FREE Girls Basketball Camp in November...

If you would like to be notified of when the camp information is available,
fill out the form at http://www.patoshajeffery.com/girlsbasketballcamps.htm

Patosha Training Journal 27

Here is my workout for Monday, September 8, 2008.
Warm-up - 3 Rounds
5 Overhead squats http://www.youtube.com/watch?v=GEQCBTY8r-I
5 Pull Ups http://www.youtube.com/watch?v=-51WQ8HRv3A
5 Dips http://www.youtube.com/watch?v=A5gFsT7RTn0
5 situps http://www.youtube.com/watch?v=jLt8Bik1o2c
5 Back Extensions http://www.youtube.com/watch?v=r-DfaOAzEwM

WorkOut:
Cleans 2x2x2x2x2 up to 95lbs
Bench Press 2x3x3x3x3 up to 95lbs
Deadlifts 3x3x3x3x3 up to 155lbs

I struggled some on the cleans because I'm still having difficulty bring my elbow up high. I was shock at myself on the bench. I can remember when I could not lift the bar. The deadlifts were ok..I probably should have challenged my self with more weight.

Patosha Jeffery on Girls Basketball Recruit Blog

girlsbasketballrecruit: Recruiting Information, Summer & Fall Leagues, Exposure

girlsbasketballrecruit: Chicago Review, Strength Training, Outdoors

girlsbasketballrecruit: The Beginning of the End, 12u AAU, Recruiting Tips, Fall League

Patosha Training Journal 26

Here is my workout for Tuesday, September 2, 2008.
Warm-up - 3 Rounds
5 Overhead squats http://www.youtube.com/watch?v=GEQCBTY8r-I
5 Pull Ups http://www.youtube.com/watch?v=-51WQ8HRv3A
5 Dips http://www.youtube.com/watch?v=A5gFsT7RTn0
5 situps http://www.youtube.com/watch?v=jLt8Bik1o2c
5 Back Extensions http://www.youtube.com/watch?v=r-DfaOAzEwM

WorkOut:
Push Jerk 3x3x3x3x3 up to 45lbs

This was difficult to do at first. I started out with a 22lb bar because I had to learn how to hold it correctly during the exercise. As I got more comfortable holding the bar I increased the weight.

Patosha Training Journal 25

Here is my workout for Thursday, August 28, 2008.
Warm-up - 3 Rounds
5 Overhead squats http://www.youtube.com/watch?v=GEQCBTY8r-I
5 Pull Ups http://www.youtube.com/watch?v=-51WQ8HRv3A
5 Dips http://www.youtube.com/watch?v=A5gFsT7RTn0
5 situps http://www.youtube.com/watch?v=jLt8Bik1o2c
5 Back Extensions http://www.youtube.com/watch?v=r-DfaOAzEwM

WorkOut:
For time:
30 Push-ups
40 Pull-ups
50 Kettlebell swings, 25lbs
60 Sit-ups
70 Burpees

It took me 22:13 to finish this workout..I was rolling through the push ups, pull ups, sit ups and kettlebell swings. But those burpees are no joke...

Patosha Training Journal 24

Here is my workout for Tuesday, August 26, 2008.
Warm-up - 3 Rounds
5 Overhead squats http://www.youtube.com/watch?v=GEQCBTY8r-I
5 Pull Ups http://www.youtube.com/watch?v=-51WQ8HRv3A
5 Dips http://www.youtube.com/watch?v=A5gFsT7RTn0
5 situps http://www.youtube.com/watch?v=jLt8Bik1o2c
5 Back Extensions http://www.youtube.com/watch?v=r-DfaOAzEwM

Workout:
Run 1 mile
100 Pullups
200 Pushups
300 Squats
Run 1 mile


Ok...I had taken a week off from training because I was in the middle of coordinating a basketball tournament and to rest my wrist. My wrist were really giving me problems. So to come back from a week off to a workout like this was devastating....What you see above is the proposed workout. This is what I completed...It was raining of all things. So I started out on the rowing machine. I rowed 400m then ran 400m then rowed 400m then ran 400m..I did this with a partner who could not do as much running and because I did not want to run in the rain.I completed 100 pullups, 200 pushups and 250 squats in 55 minutes. I walked half a mile after that. My bad knee would not allow me to run.. I was disappointed in myself or should I have been.. That was a heck of a workout for anyone..

Patosha Training Journal 23

Here is my workout for Monday, August 18, 2008.
Warm-up - 3 Rounds
5 Overhead squats http://www.youtube.com/watch?v=GEQCBTY8r-I
5 Pull Ups http://www.youtube.com/watch?v=-51WQ8HRv3A
5 Dips http://www.youtube.com/watch?v=A5gFsT7RTn0
5 situps http://www.youtube.com/watch?v=jLt8Bik1o2c
5 Back Extensions http://www.youtube.com/watch?v=r-DfaOAzEwM

Workout:
Pull Ups for 4 minutes; 20 seconds exercising 10 seconds rest
Push Ups for 4 minutes; 20 seconds exercising 10 seconds rest
Sit Ups for 4 minutes; 20 seconds exercising 10 seconds rest
Squats for 4 minutes; 20 seconds exercising 10 seconds rest
for a total of 16 minutes

This was a pretty cool workout.. It wasn't extremely excruciating like other workouts yet it was challenging.. I've been having some problems with me wrists so the pull ups and push ups bothered me. The sit ups were not that bad. I'm becoming more confident with my squatting because my knee is feeling a lot better. I sprained my right knee playing basketball about 5 months ago.

Patosha Training Journal 22

Here is my workout for Thursday, August 14, 2008.
Warm-up - 3 Rounds5 Overhead squats http://www.youtube.com/watch?v=GEQCBTY8r-I5 Pull Ups http://www.youtube.com/watch?v=-51WQ8HRv3A5 Dips http://www.youtube.com/watch?v=A5gFsT7RTn05 situps http://www.youtube.com/watch?v=jLt8Bik1o2c5 Back Extensions http://www.youtube.com/watch?v=r-DfaOAzEwM

Workout:
50 Double Unders Jump Roping
50 Medicine Ball Twists 12lbs
25 Overhead Squats

I finished this workout in 19:03. I was very proud of myself..

Girls Basketball Motivation: Leadership

"The challenge of leadership is to be strong, but not rude;
be kind, but not weak; be bold, but not bully; be thoughtful,
but not lazy; be humble, but not timid; be proud, but not
arrogant; have humor, but without folly."
— Jim Rohn: Motivational speaker, author

Patosha Training Journal 21

Here is my workout for Monday, August 11, 2008.
Warm-up - 3 Rounds5 Overhead squats http://www.youtube.com/watch?v=GEQCBTY8r-I5 Pull Ups http://www.youtube.com/watch?v=-51WQ8HRv3A5 Dips http://www.youtube.com/watch?v=A5gFsT7RTn05 situps http://www.youtube.com/watch?v=jLt8Bik1o2c5 Back Extensions http://www.youtube.com/watch?v=r-DfaOAzEwM

Workout:
10 Situps
10 Supermans
30 Thrusters 45lbs
50 Pullups
30 Situps
30 Supermans
20 Thrusters 45lbs
35 Pullups
50 Situps
50 Supermans
10 Thrusters 45lbs
10 Pullups

This is one workout I wish I had filmed.. It took me 24:44 to finish this one.. The Thrusters are no joke.. They are a total body workout themselves.. But I survived it..

Patosha Training Journal 20

Here is my workout for Thursday, August 7, 2008.

Warm-up - 3 Rounds
5 Overhead squats http://www.youtube.com/watch?v=GEQCBTY8r-I
5 Pull Ups http://www.youtube.com/watch?v=-51WQ8HRv3A
5 Dips http://www.youtube.com/watch?v=A5gFsT7RTn0
5 situps http://www.youtube.com/watch?v=jLt8Bik1o2c
5 Back Extensions http://www.youtube.com/watch?v=r-DfaOAzEwM

Workout
100 Burpee-Pullup

It took me 24:05 to complete this workout.. I thought I was going to die.. It was hard that's all I have to say..

Patosha Training Journal 19

Here is my workout for Monday, August 4, 2008.

Warm-up - 3 Rounds
5 Overhead squats http://www.youtube.com/watch?v=GEQCBTY8r-I
5 Pull Ups http://www.youtube.com/watch?v=-51WQ8HRv3A
5 Dips http://www.youtube.com/watch?v=A5gFsT7RTn0
5 situps http://www.youtube.com/watch?v=jLt8Bik1o2c
5 Back Extensions http://www.youtube.com/watch?v=r-DfaOAzEwM

Workout
400m run
Max Pullups
as many rounds for 20 minutes


Ok.. for this workout I had to run a 400m then do as many pullups as possible. Then when I could not do anymore pullups. Run another 400m. I was able to complet 6 400m runs and 5 rounds of 10, 10, 10, 9, 7 pullups in a little over 20 minutes. Very Exhausting.....

Patosha Training Journal 18

Here is my workout for Friday, August 1, 2008.

Warm-up - 3 Rounds
5 Overhead squats http://www.youtube.com/watch?v=GEQCBTY8r-I
5 Pull Ups http://www.youtube.com/watch?v=-51WQ8HRv3A
5 Dips http://www.youtube.com/watch?v=A5gFsT7RTn0
5 situps http://www.youtube.com/watch?v=jLt8Bik1o2c
5 Back Extensions http://www.youtube.com/watch?v=r-DfaOAzEwM

Workout
60 Pullups
60 Pushups

It took me 14:00 to complete this workout.. It was a challenge.. I took on the pullups and pushups in 5 reps each for 12 rounds. Plus, these were not jumping pullups but regular ones and the pushups were not girl but regular.. So that added extra intensity to it.. I was pleased with my pushups.. I am getting stronger in the upper body because I have never been able to do more than 2 regular pushups and I did 60.

Patosha Training Journal 17

Here is my workout for Wednesday, July 30, 2008.

Warm-up - 3 Rounds
5 Overhead squats http://www.youtube.com/watch?v=GEQCBTY8r-I
5 Pull Ups http://www.youtube.com/watch?v=-51WQ8HRv3A
5 Dips http://www.youtube.com/watch?v=A5gFsT7RTn0
5 situps http://www.youtube.com/watch?v=jLt8Bik1o2c
5 Back Extensions http://www.youtube.com/watch?v=r-DfaOAzEwM

Workout
3 rounds
400m Rowing
21 Kettlebell Swings 35lbs
12 Jumping Pullups

I took me 14:05 to complete this workout.. I was not really energized today.. It was hot and I don't think I had enough fluids before performing this work out.. However, I survived it..

Girls Basketball Motivation: It's On You!

"You must take personal responsibility. You cannot change
the circumstances, the seasons, or the wind, but you can
change yourself. That is something you have charge of."
— Jim Rohn: Motivational speaker, author, entrepreneur

Girls Basketball Motivation: Discipline

"Discipline is the bridge between goals and accomplishment."
— Jim Rohn: Motivational speaker, author, entrepreneur

Patosha Training Journal 16

Here is my workout for Monday, July 21, 2008.

Warm-up - 4 Rounds
5 Overhead squats http://www.youtube.com/watch?v=GEQCBTY8r-I
5 Pull Ups http://www.youtube.com/watch?v=-51WQ8HRv3A
5 Dips http://www.youtube.com/watch?v=A5gFsT7RTn0
5 situps http://www.youtube.com/watch?v=jLt8Bik1o2c
5 Back Extensions http://www.youtube.com/watch?v=r-DfaOAzEwM

Workout
50 Box Jumps http://www.youtube.com/watch?v=AhuLRfGXoYU
50 Jumping Pullups
50 Kettble Swings (25lbs)
50 Lunges
50 Push Press
50 Back Extensions
50 Wall Ball Shot
50 Burpees
50 Double Unders

This was a NASTY workout. I got to tell you.. It took me 42 minutes to get through this and at the end I just did not have the energy to do 50 Wall Ball Shot;
50 Burpees; or 50 Double Unders. So I did 25 Wall Ball Shot;
25 Burpees; and 50 regular jump roping. I was sooo drained during and after this workout. It took me 42 minutes but I was not going to quit...

Patosha Training Journal 15

Here is my workout for Friday, July 18, 2008.

Warm-up - 3 Rounds
5 Overhead squats http://www.youtube.com/watch?v=GEQCBTY8r-I
5 Pull Ups http://www.youtube.com/watch?v=-51WQ8HRv3A
5 Dips http://www.youtube.com/watch?v=A5gFsT7RTn0
5 situps http://www.youtube.com/watch?v=jLt8Bik1o2c
5 Back Extensions http://www.youtube.com/watch?v=r-DfaOAzEwM

Workout
12 Push Ups
9 Dips
6 Push Press with 45lb bar
as many rounds for 20 minutes

This was a SICK workout. I only got through 6 full rounds and about halfway with my dips in the 7 round..During this workout my arms were sooo sore that during the pushups I would fall flat on my face.

Patosha Training Journal 14

Here is my workout for Wednesday, July 16, 2008.

Warm-up - 3 Rounds
5 Overhead squats http://www.youtube.com/watch?v=GEQCBTY8r-I
5 Pull Ups http://www.youtube.com/watch?v=-51WQ8HRv3A
5 Dips http://www.youtube.com/watch?v=A5gFsT7RTn0
5 situps http://www.youtube.com/watch?v=jLt8Bik1o2c
5 Back Extensions http://www.youtube.com/watch?v=r-DfaOAzEwM

Workout
5 x Back Squats 65lbs http://youtube.com/watch?v=SaKsJGm_r1g
5 x Back Squats 75lbs
5 x Back Squats 75lbs
5 x Back Squats 75lbs
5 x Back Squats 75lbs

Although this work out was short, it was intense. I learned to keep me knee over my feet while squatting. I could tell the difference while squatting especially in my hamstrings.

Girls Basketball Motivation: Your Thoughts

"Your life right now is a reflection of your past thoughts. That
includes all the great things, and all the things you consider not
so great. Since you attract to you what you think about most, it
is easy to see what your dominant thoughts have been on every
subject of your life, because that is what you have experienced."
— Rhonda Byrne: Australian writer and producer, known for The Secret

Patosha Training Journal 13

Here is my workout for Thursday, July 10, 2008.

Warm-up - 3 Rounds
5 Overhead squats http://www.youtube.com/watch?v=GEQCBTY8r-I
5 Pull Ups http://www.youtube.com/watch?v=-51WQ8HRv3A
5 Dips http://www.youtube.com/watch?v=A5gFsT7RTn0
5 situps http://www.youtube.com/watch?v=jLt8Bik1o2c
5 Back Extensions http://www.youtube.com/watch?v=r-DfaOAzEwM

Workout
3 Rounds
400 meter run
21 Kettlebell Swings (35lbs)
http://www.youtube.com/watch?v=vUytUfXJ25Y
6 Pullups
http://www.youtube.com/watch?v=-51WQ8HRv3A


This was a challenging workout. It was challenging because I performed it with males. I got to see how I stacked up against the fellows. I finished the workout in 10:13 about 14 seconds behind the last male time. Now the males had to use 55lbs kettlebell and perform 12 Pullups. However, I was still proud of myself for how I performed.

Being a Leader in Girls Basketball

"No man will make a great leader who wants to
do it all himself, or to get all the credit for doing it."
— Andrew Carnegie: 19th century captain of American industry

Patosha Training Journal 12

Here is my workout for Monday, July 7, 2008.

Warm-up - 3 Rounds
5 Overhead squats http://www.youtube.com/watch?v=GEQCBTY8r-I
5 Pull Ups http://www.youtube.com/watch?v=-51WQ8HRv3A
5 Dips http://www.youtube.com/watch?v=A5gFsT7RTn0
5 situps http://www.youtube.com/watch?v=jLt8Bik1o2c
5 Back Extensions http://www.youtube.com/watch?v=r-DfaOAzEwM

Workout
50 Double Unders Jump Roping
http://www.youtube.com/watch?v=FE7atdQgDCI
50 Situps
http://www.youtube.com/watch?v=jLt8Bik1o2c
40 Double Unders Jump Roping
40 Situps
30 Double Unders Jump Roping
30 Situps
20 Double Unders Jump Roping
20 Situps
10 Double Unders Jump Roping
10 Situps

Well, I took about a week and a half off from working out.. I was exhausted. Running my Memphis Next Top Baller Girls Basketball Fundamental boot camp and coordinating a basketball tournament over the past few weeks, just caught up with me and I had to stop and take a break.. However, I am back on track.. This was a great workout.. and I was determined to tackle it.. I finished the work out 16:19.. I was determined to finish this workout in well under 20 minutes. And I did.

Girls Basketball Speed, Agility, Quickness Drills

Ladder Training for speed, agility and quickness in girls basketball.

Al Woods interviews Patosha Jeffery

Click here to listen to Patosha Jeffery on the Al Woods Radio Show.

Patosha Training Journal 11

Here is my workout for Monday, June 23, 2008.

Warm-up - 3 Rounds
5 Overhead squats http://www.youtube.com/watch?v=GEQCBTY8r-I
5 Pull Ups http://www.youtube.com/watch?v=-51WQ8HRv3A
5 Dips http://www.youtube.com/watch?v=A5gFsT7RTn0
5 situps http://www.youtube.com/watch?v=jLt8Bik1o2c
5 Back Extensions http://www.youtube.com/watch?v=r-DfaOAzEwM

Workout
100 Jumping Pull Ups
100 Dips

Boy are my arms tender.. I already know that I will not be able to move in the middle of the night from this workout. It took me 19:29 to complete. I broke it down into rounds of 10. It was not as bad as it seems. Don't get me wrong this was not easy, but I can tell that my endurance is increasing. There was a point were I got my second wind. Which shocked me!!!

Patosha Training Journal 10

Here is my workout for Wednesday, June 18, 2008.

Warm-up - 3 Rounds
5 Overhead squats http://www.youtube.com/watch?v=GEQCBTY8r-I
5 Pull Ups http://www.youtube.com/watch?v=-51WQ8HRv3A
5 Dips http://www.youtube.com/watch?v=A5gFsT7RTn0
5 situps http://www.youtube.com/watch?v=jLt8Bik1o2c
5 Back Extensions http://www.youtube.com/watch?v=r-DfaOAzEwM

Workout
7 Overhead Press
21 Back Extensions
5 Rounds

I enjoyed this workout until I got to about 15 back extension then the burn would be almost unbearable. I wasn't timed on this so I pretty much took my time. I lifted the bar on the overhead press which weighs 45lbs. To see what back extensions look like, see the link above.

Patosha Training Journal 9

Here is my workout for Monday, June 16, 2008.

Warm-up - 1 Round
5 Overhead squats http://www.youtube.com/watch?v=GEQCBTY8r-I
5 Pull Ups http://www.youtube.com/watch?v=-51WQ8HRv3A
5 Dips http://www.youtube.com/watch?v=A5gFsT7RTn0
5 situps http://www.youtube.com/watch?v=jLt8Bik1o2c
5 Back Extensions http://www.youtube.com/watch?v=r-DfaOAzEwM

Workout
Overhead Squats
3 x 3 x 3
Front Squats
3 x 3 x 3
Back Squats
3 x 3 x 3


Today's workout can be considered a lower body work out. With each squat series I started with the bar (45lbs) to learn technique. Then I would add weight. The maximim weight I got with both overhead and front squats were 63lbs. I got as high as 73lbs with back squats.

I have never done overhead squats with a weighted bar nor have I ever done front squats.. You may see my face make some unusual expressions because I'm doing something new plus I be concerned with my knee.

Patosha Training Journal 8

Here is my workout for Wednesday, June 11, 2008.

Warm-up - 3 Rounds
5 Overhead squats http://www.youtube.com/watch?v=GEQCBTY8r-I
5 Pull Ups http://www.youtube.com/watch?v=-51WQ8HRv3A
5 Dips http://www.youtube.com/watch?v=A5gFsT7RTn0
5 situps http://www.youtube.com/watch?v=jLt8Bik1o2c
5 Back Extensions http://www.youtube.com/watch?v=r-DfaOAzEwM

Workout
Deadlifts
111lbs x 3
111lbs x 3
122lbs x 3
133lbs x 3
138lbs x 3

This workout was not bad.. I like doing leg exercises.. I believe I could have done more weight. But I did not over do it becasue my finger is still not 100% and my wrist was giving me some problems..

Girls Basketball Motivation: Overnight Success

"Overnight sensations are usually not really overnight sensations.
They’re people who worked very hard in a structured and
methodical way to get where they wanted to go."
— Thomas Schweich: attorney, author, and esteemed risk-avoidance lecturer

Patosha Jeffery, Guest on The Al Woods Show

On June 25, at 8:00pm Eastern Time, Patosha Jeffery will be a guest on The Al Woods Show.

Al Woods is the publisher of http://woodsrecruiting.blogspot.com.

To listen to the show, visit
http://www.blogtalkradio.com/thealwoodsshow.

Patosha Training Journal 7

Here is my workout for Monday, June 9, 2008.

Warm-up - 3 Rounds
5 Overhead squats http://www.youtube.com/watch?v=GEQCBTY8r-I
5 Pull Ups http://www.youtube.com/watch?v=-51WQ8HRv3A
5 Dips http://www.youtube.com/watch?v=A5gFsT7RTn0
5 situps http://www.youtube.com/watch?v=jLt8Bik1o2c
5 Back Extensions http://www.youtube.com/watch?v=r-DfaOAzEwM

Workout
800m Run
10 Kettlebell Swings 25lbs
10 Pushups
400m Run
20 Kettlebell Swings 25lbs
20 Pushups
200m Run
30 Kettlebell Swings 25lbs
30 Pushups

It took me 14:55 to complete this work out.. I can feel myself increasing in my endurance and upper body strength.. I ran the first 400m in about 1:45 and completed the entire 800m in 4:00. That is good for me.. My pushups are getting better. I did the girl pushups but I think I will start to do regular ones.. This was my first time doing kettlebell swings.. I was suppose to perform the kettlebell swings with 35lbs but since this was my first time I choose to use the 25lbs. Check out the videos.. Oh and my finger is doing much better..

Patosha Training Journal 6

Here is my workout for Wednesday, June 4, 2008.

Warm-up - 3 Rounds
5 Overhead squats http://www.youtube.com/watch?v=GEQCBTY8r-I
5 Pull Ups http://www.youtube.com/watch?v=-51WQ8HRv3A
5 Dips http://www.youtube.com/watch?v=A5gFsT7RTn0
5 situps http://www.youtube.com/watch?v=jLt8Bik1o2c
5 Back Extensions http://www.youtube.com/watch?v=r-DfaOAzEwM

Workout
25 Slam Balls with 16lb medicine ball
20 Double Unders
20 Slam Balls with 16lb medicine ball
30 Double Unders
15 Slam Balls with 16lb medicine ball
40 Double Unders
10 Slam Balls with 16lb medicine ball
50 Double Unders

It took me 19:55 to complete this workout.. My goal was to complete this within 20 minutes. This was not my scheduled workout for today. But because I have an infected finger we had to change it up.

Check out the size of my finger. The tip of my finger looked and felt like it was going to explode.


I was proud of myself with the double unders. I've improved from the first time doing them.. The slam balls are a killer. I probably could have performed the slam balls a little better, if I was not so concerned about my finger.

Check it out:

Girls Basketball Motivation- Just Do It!

"It's not knowing what to do, it's doing what you know."
— Anthony Robbins: Authority on leadership psychology

Patosha Training Journal 5

Here is my workout for Tuesday, May 27, 2008.

Warm-up - 3 Rounds
5 Overhead squats http://www.youtube.com/watch?v=GEQCBTY8r-I
5 Pull Ups http://www.youtube.com/watch?v=-51WQ8HRv3A
5 Dips http://www.youtube.com/watch?v=A5gFsT7RTn0
5 situps http://www.youtube.com/watch?v=jLt8Bik1o2c
5 Back Extensions http://www.youtube.com/watch?v=r-DfaOAzEwM

Workout
100 Squats
10 Dips
10 Jumping Pullups
75 Squats
20 Dips
20 Jumping Pullups
50 Squats
30 Dips
30 Jumping Pullups
25 Squats
40 Dips
40 Jumping Pullups

Here is the workout board for the day:



As you can see, I did the Level II workout. However, we deviated from it a little because muscle ups are extremely advanced.. So for every muscle up that was supposed to be performed, I performed 2 dips and jumping pullups.. It took me 42:35 to complete.. And afterwards I had to sit down for another 20 minutes before I had enough energy to leave the facility.. I felt like I had just been through a 2 a day basketball practice...

How Serious Are You about Your Girls Basketball Game?

I read a story about Tyreke Evans preparing to join the University of Memphis basketball program in the fall. This young man has been super-focused on his career since the age of 13.. How focused and committed to your game are you?

Story from the Commercial Appeal: Evans working on edurance

At the insistence of his older brother and legal guardian, incoming University of Memphis freshman Tyreke Evans began working with a personal trainer when he was just 13 years old. Since then, "Team Tyreke," has grown to include a footwork specialist and a chiropractor.

Click here to read entire story.

Patosha Training Journal 4

Here is my workout for Thursday, May 22, 2008.

Warm-up - 3 Rounds
5 Overhead squats
5 Dips
5 situps
5 Back Extensions

Workout
Prowler Sled Pushes - 4 Rounds
Round 1 - 90lbs
Round 2 - 90lbs
Round 3 - 140lbs
Round 4 - 140lbs

25 Burpees

I have a video for you to watch me going through the rounds of the Prowler Sled Pushes.

Girls Basketball Motivation: Why Stop

"Most of the important things in the world have been
accomplished by people who have kept on trying
when there seemed to be no hope at all."
— Dale Carnegie: Was an American writer and lecturer

Patosha Training Journal 3

Here is my workout for Tuesday, May 20, 2008.

Warm-up - 3 Rounds
5 Overhead squats
5 Pull-ups
5 Dips
5 situps
5 Back Extensions

Workout
For Time:
50 Pushups
50 Sumo Deadlifts high Pull (Bar)
30 Jumping Dips
30 Jumping Pullups
25 Pushups




Here is the whiteboard we look at for the day's work out.. Michael, the owner of CrossFit Memphis, is transitioning me from Level I to Level II. You see that we deviate from the Level II workout a little. I will make sure I get a shot of a Level I workout so you can see the difference. Now this is my 4th week training there.. I don't really know if I am Level II ready yet....but I like the challenge...and believe me it is a challenge. I finished this workout in 14:15.. Let me show you how I felt afterwards.



I know I look bad.. My left eye is not a lazy eye, but after a workout like that.. your eye will become a lazy eye also...haha..I wish you could really see all the sweat exploding on my face..Look at the picture again.. If you ever, try the workout I just did.. Send me a picture of how you look afterwards..popo@patoshajeffery.com

Patosha Training Journal 2

Here is my workout for Thursday, May 15, 2008.

Warm-up - 3 Rounds
5 Overhead squats
5 Pull-ups
5 Dips
5 situps
5 Back Extensions

Deadlift Workout
5 reps at 89lbs
3 reps at 109lbs
1 rep at 133lbs
1 rep at 133lbs
1 rep at 133lbs
1 rep at 143lbs
1 rep at 143lbs
1 rep at 143lbs

This was a great workout.. Especially since I haven't done any deadlifts since college.. and that was about 10 years ago... I hope I didn't over do it.. I will know in about 2 days, that's when I normally feel the effects of training.....I'm posting my workouts so you can see that I'm not just directing young ladies on what to do in basketball..I'm out here doing something myself..and to show you that I have mentors and trainers myself in certain areas... Also to show you that I don't just preach and teach INTENSITY..I LIVE IT!!!!

Patosha Training Journal 1

I recently started working out at an awesome facility in Memphis called CrossFit Memphis, www.cfmemphis.com. I had been working out on my own, off and on, at the University of Memphis in the fitness center and track but I was not satisfied. I am a very intense person when it comes to weight and strength training and I needed something to complement that.

CrossFit was the answer. This place is not your typical gym and I just love it. It is considered a Garage Gym, one room that looks like a garage or just might be a garage, with equipment like kettlebells, pull up bars, boxing bags, sleds, rowing maching, olympic weight lifting equipment, medicine balls etc.

You tell me if this looks like a garage, check out these videoes:
http://youtube.com/watch?v=FtSHKSvkgoU
http://youtube.com/watch?v=kdRhVg5Hsgs
http://youtube.com/watch?v=ESKnWUJ_54s
http://youtube.com/watch?v=A7md20lYJQ8

I will periodically post my workouts and have video for you to see how intense these are. Here is what I worked on on Monday, May 12, 2008.

Warm-up - 3 Rounds
5 Overhead squats
5 Pull-ups
5 Dips
5 situps
5 Back Extensions

Workout
1000m Rowing
25 Double unders jump roping
750m Rowing
50 Double unders jump roping
500m Rowing
100 Double unders jump roping

This was a killer workout.. It took me about 40 minutes to complete this and unfortunately I only managed 50 double unders of the last 100 set.. however, I will tackle this workout...Stay Tuned...

Girls Basketball Motivation - Your Thoughts

"You are today where your thoughts have brought you;
you will be tomorrow where your thoughts take you."

— James Allen: Was a British philosophical writer

Words from The Girls Basketball Trainer, Patosha Jeffery

It's easy for me as a coach, trainer and mentor to tell players what to do on the court. However, did I actually do what I tell you to? Did I actually play basketball? Could I actually play basketball?

You tell me. Here's the video:

Example of Ultimate Sportsmanship

This video is not about basketball, but about Sportsmanship.

Excellence in Girls Basketball

We are what we repeatedly do. Excellence then, is not an act, but a habit.
----Aristotle

Former Player, Alexis Givands, National Champion

While everybody in the city of Memphis were so focused on the University of Memphis' Mens basketball team run for a national championship, one of my former players and a Memphis Kirby High School standout actually won a National Championship.

Alexis Givands, a 5'9 Guard, and her Gulf Coast teammates won the National Junior College Athletic Association (NJCAA) National Championship by beating Central Arizona 62-61. Alexis had 10 points in the game.

Alexis is a sophomore and will be annoucing here selection for D1 Schools to attend very soon.

Other former player updates, (Northside High School)Candace Rucker from Southwest TN Community College, made her decision this past fall to continue her basketball career at Southern Mississippi University. She was nominated 1st Team NJCAA All- American.

(Southside High School)Ashley Martin of Bevill State Community College in Alabama will be making her decision on what school to continue her college basketball career.

For more on the championship game, click here.

The Girls Basketball Trainer made womensbasketballonline.com

I made it onto womensbasketballonline.com.

Check it out.

http://www.womensbasketballonline.com/articles/articles.html

Patosha Jeffery

Experience the Memphis' Next Top Baller Girls Basketball Fundamental Fitness Boot Camp

Michael 'Mike' Conley demonstrates Girls Basketball Dribbling Drills

How to Handle Setbacks in Girls Basketball

I read this on one of my mentor's site, Jeff Herring. I thought it would help you in your journey of basketball.

Q: “I’ve suffered a few setbacks and disappointments in the last year, and seem to be bogged down in them. A business that I began failed and my long-term girlfriend left me for someone else. I want to move past this, but just don’t seem able to bounce back. What I can I do?”

Let’s pretend for a few moments that we are in a seminar, and let me ask for a show of hands:

How many of you have ever been rejected by anyone, for anything, at any time in your life?

How many of you have ever suffered a defeat over something large or small, for any reason, at any time in your life?

How many of you would not raise your hand no matter what I asked? Sorry, just a little seminar humor there.

All of us have suffered rejection and defeat at some point in our lives. Loss of jobs, broken relationships, deaths, disappointments, or just the ups and downs of every day living.

Motivational speaker W. Mitchell has been quoted as saying “It’s not what happens to us that matters, it’s what we do about it that makes the difference.”

With that quote in mind, I’ve noticed that when presented with rejection and/or defeat, most people have one of two reactions. They either let it beat them or they rise above it.

I call these two responses “dropping dead” and “bouncing back.” Let’s take a closer look at each of these two choices.

How to “Drop Dead”

¨ Believe that this event defines you and your life now and forever. In other words, it’s a final judgment of who you are.

¨ Lose perspective. Focus only on what happened to you and nothing else.

¨ Organize your thoughts, feelings, what you talk about, in other words, your whole life, around what has happened. Talk about nothing else. Bore your friends.

¨ Take a “dead roach approach.” Flat on your back with your legs in the air, no power, giving up.

¨ Quit . Give up. Throw in the towel. Or whatever losing metaphor you can find.

¨ Believe in your heart that you have failed. Even worse, define yourself as a failure.

¨ Focus on the past, something you can do nothing about.

¨ Go it alone.

How to “Bounce Back”

¨ Decide to. It was Abraham Lincoln who said, “People are about as happy as they decide to be.” I think it’s the same with bouncing back. I realize that sounds so simple, but that’s really where it starts.

¨ Implement the principle of NEXT!!! This one comes from the world of sales. The top sales people in any field have trained themselves to handle rejection by saying “next” to themselves. In this context “next” means to move on into the future and not get stuck in the past, even the recent past.

¨ Implement the principle of Open Doors. God never closes one door without opening several others. We have to look for them, however.

¨ Focus on the present and future, two things you can do something about. The best way to predict the future is to create it as close as you can to the way you would like it to be.

¨ Install a new belief that says I can only fail if I quit or if I don’t learn something from the experience. In this way you have to try really hard to fail, sort of like failing gym class.

¨ Get the support you need.

¨ Make this two crucial distinctions:

· Make a place for what has happened in your life. It may stink, not be fair, and you may hate it. But it did happen, and denying it will only come back to bite you later on.

· Put it in it’s place. Which is behind you, in the past. Think of the event like a chapter in a book that you do not have to read again and again.

¨ Become a bouncer!. A bouncer is someone who has taken a huge leap past just merely surviving. Some folks consider it a compliment to be called a survivor. Spare me. Let’s bounce back and live our best life!

How to Grow in Girls Basketball

"There are two primary choices in life: to accept conditions
as they exist, or accept the responsibility for changing them."
—Denis Waitley: Author

Girls Basketball Resources

How to be Great in Girls Basketball

How to be successful and Excel in Girls Basketball

Girls Basketball Guard Drills That Improve Defense 4

Drill 4: Leg Bounds

1. Line up along the baseline
2. Stand with your legs together, arms tucked to your sides, and knees bent.
3. Jump as high and as far as you can, throwing you arms up and extending your body.

Girls Basketball Success Guide

Girls Basketball Guard Drills That Improve Defense 3

Drill: Rope Jumping

1. Get a jump rope.
2. Jump with both feet.
3. Switch to jumping with the right foot.
4. Switch to jumping with the left foot.


Girls Basketball Trainer

Girls Basketball Guard Drills That Improve Defense 2

Drill 2: Cone Jumping

1. Line up next to a 6-inch cone.
2. Jump with both feet together back and forth over the cone continuously for a period of time. (10, 15, 20 seconds)

girlsbasketballtrainer.com

Girls Basketball Guard Drills That Improve Defense 1

Drill 1: Zig Zag

1. This drill should be performed with a partner. One on defense and the other on offense.
2. The offensive player should be on the baseline and defensive player should be facing the offensive player.
3. The offensive player should dribble diagonally down the court in a 15-foot lane using the dribble patterns of crossover, spin dribble, or between the legs to change position.
4. The defender should concentrate on sliding and completely cutting off the dribbler's angle. Use your feet to overplay the dribble and force the offensive player to turn in another direction. Make sure to have a wide stance, with arms extended to the side with your palms facing the ball and stay low.
5. Continue turning the player down the length of the court.
6. The players can switch positions.

GirlsBasketballTrainer.com

Girls Basketball Fundamental Boot Camp

The Memphis Next Top Baller Girls Basketball Fundamental Boot Camp is back.

If you are a beginner in girls basketball, visit www.patoshajeffery.com/clinics.htm.

Girls Basketball Motivation - Don't Quit

Patosha, Girls Basketball Trainer

Benefits of Girls Basketball Training and Girls Basketball Camps 2

You will learn from experts.

Surrounding yourself with an individual with expert knowledge of the game will have a tremendous impact on your game. I've heard the saying "You are the average of the people you hang around." Just think if you put yourself in position where you are learning the game of basketball from others consistently, how much more knowledgeable you will become.

Patosha, Girls Basketball Trainer
==>Discount Girls Basketball Shoes

Benefits of Girls Basketball Training and Girls Basketball Camps 1

You will get additional workouts.

Doing extra is never a bad thing. If you interviewed a top basketball player, I would guarantee one of the main reasons they would say they play a level above other players is because of working extra. Kevin Durant said it perfectly, "Hard (extra) work beats talent, when talent fails to work hard."

Patosha, Girls Basketball Trainer
==>Discount Girls Basketball Shoes

Girls Basketball Camps Tip 2

Build relationships with staff and players.

Depending on the type of basketball camp that you attend use it to network and build relationships. If you are attending a college basketball camp, the camp is located on the college campus and it will feature the coaching staff and players of the school. This is a great opportunity to experience being on a college campus and playing in their facility or gym.

It's also an opportunity to hang out with college coaches and players. Feel free to ask them questions about your game, college life and college basketball. You will not get a better change to actually be face-to-face with a college coach or player than at their camp. Take advantage of it. You never know if that coach or player will be a future coach of yours

Patosha, Girls Basketball Trainer
==>FREE AUDIO: How to use the Top 12 Women's College Basketball Recruiting Websites

Girls Basketball Camps Tip 1

Be serious and Pay attention

Playing basketball is fun. Being at a basketball camp with friends and teammates, along with meeting new people, is an awesome experience. However, attending a basketball camp is also a learning experience. If you want to elevate your game, take attending a girls basketball camp seriously. Pay attention to the little nuggets and information that you receive at the camp. There may be one small thing that you learn that can be the difference from you being a starter compared to a role player. It can be the different from you averaging single digits to double digits in scoring. It can be different from you getting off the bench.

Patosha, Girls Basketball Trainer
==>How to Become a Pure Shooter

How to throw a Girls Basketball Chest Pass

Girls Basketball Motivation and Inspiration

Girls Basketball is a sport of passion, heart and will. It is a game of ups and downs and highs and lows. It's also a game of wins and loses. But most of all it is a "game of thought".

Let me explain.

Click here for more

Doing Great in 2008

Patosha Jeffery

==> How to Become a Pure Shooter

Girls Basketball Dribbling Drills

Click the video to see Girls Basketball Spider Dribble

Girls Basketball Motivational Quote

"Nothing is particularly hard if you divide it into small jobs."
— Henry Ford : Founder, Ford Motor Company

Doing Great in 2008

Patosha

==>How to Become a Pure Shooter

Happy New Year

It is January 1, 2008.

Which means you are probably on break from school and basketball.

If you are on break from basketball, use this time to evaluate how you have been playing.

Write down what you would like to continue to do and what you would like to do different.

Same thing actually goes for school. Use this time to evaluate how you have been performing in the classroom.

Write down what you would like to continue to do and what you would like to do different.

Happy New Year!!!

Doing great in 2008,

Patosha
===>How to Become a Pure Shooter