Optimum training time is 90 minutes, wait minimum of 4 hours between training sessions.
Based on the records you have entered, I advise you train the following patterns:
Day A: 6 ball and 4 club focus
- Warmup: jump rope
- 4 balls: 61616, half shower, find several different ways to transition from 62 to 26.
- 5 balls: cascade, high throws, chases, 6662, 66661, 645, (6x,4)*, (6,6)(6x,2)*, 8444
- 3 balls in one hand: high throws, chases, multiplex, high-low
- 6 balls: foot isolation, async pyramid, sync pyramid
- 4 balls in one hand
- 3 clubs: 423 (active 2)
- 2 clubs in one hand: singles, triples, different combinations
- 4 clubs: async and sync, transition between async and sync
- train strength or balance (handstand)
Day B: 7 ball and 5 club focus
- Warmup: jump rope
- 4 balls: 71, half shower
- 5 balls: cascade, high throws, chases, 744, 771, 72727, 753
- 6 balls: 77772, 7777771, 7777716
- 7 balls: foot isolation, 7b. cascade pyramid
- 3 clubs: doubles, triples, 50505, 525212
- 4 clubs: async and sync, 552, 5551 (5 is a triple), 534 (5-triple, 4-double, 3-single)
- train cardio or plyometrics
Give 5 clubs a break while you increase your general skill level.
by Stephen Meschke, in response to this post 2016-01-26 03:00:37