By Tony Fryer,
Summer is over. Now what?
Preseason conditioning is about to begin and the first day of practice is right around the corner! Here are three simple things we do with pro players like Raja Bell and Joe Johnson who have trained at 1on1 Basketball Academy that will get you get ready for fall preseason conditioning and the first day of basketball practice.
Prepare to Prepare
Build an aerobic endurance base by jogging slowly for as long as you can without stopping. Adding 2 minutes a day until you are going 60 minutes is ideal. Jogging on a soft surface like a running track, turf field or dirt is best.
Get stronger by holding actual basketball positions. Get into proper shooting, defensive and rebounding positioning and then get even lower. Hold the position for 20 seconds, or as long as you can. You only need to do 10 reps, but add 10 seconds every day. Using a basketball for shooting and rebounding helps make this even more beneficial.
Become more flexible by adding a long and relaxing session of stretching AFTER training. This should always be how you finish your workout session. Try some of the yoga poses that many NBA players are now using.
Turn Weakness Into Strength
Be honest: what's your biggest weakness? Have you improved since last season by playing in tournaments and summer leagues? In my opinion, no player has ever become a better left-handed dribbler or shooter from just playing the summer tournament circuit.
You must do skill-set training in addition to playing games. This is your last chance to put in the time to get ready to show your coach how much you have improved. When 1on1 Basketball Academy coaches provide off-season training to college or pro players, they don't just practice what they are good at doing, they work to add another dimension to their game. If you are a good spot-up shooter, then practice attacking the basket. If you can drive by defenders, add a mid-range pull-up jumper.
Shoot, shoot, shoot and shoot some more! Being a good shooter can change your life. Shooters make the team, become stars and move up to the next level. Pick one shot within your role of your team's offense and master it. Intense high speed shooting is the perfect combination of conditioning and skill work.
Next Season is Now
Use these last few weeks to practice, yes practice, listening and following directions.
Prepare your ego to focus on doing the basic things coaches want from every player on the team, but especially what your coach wants YOU to do.
As an assistant coach for several NCAA Division I teams, I was responsible for creating and implementing the preseason conditioning program. Many players quickly realized that they should have already been in better physical and mental shape on day one in order to endure my workouts that were designed to get them shape for the 1st day of practice.
Use these techniques to prepare for your preseason! Whether you are your team's best player, or just trying out for the first time, you prepare like the pros. Next season is NOW!
miercuri, 1 septembrie 2010
Rucker Park Rich in Basketball History
NEW YORK -- The B train takes you to the 155th street stop on the north edge of Harlem. It's a run-down subway station, never too crowded, and a set of stairs will take you back above ground.
A basketball paradise is just a block away.
Underneath the 155th Street bridge is Rucker Park, quite possibly the most famous playground in basketball. Rucker sits in the shadows of the Polo Grounds Towers, a collection of 30-story apartment buildings on the former site of an old baseball stadium.
Rucker is more than a hoops heaven--it's also a city-maintained park that has a children's playground, a baseball field, handball courts and other perks. But let's be real: it's known around the world for the basketball court in the corner of the three-acre lot right off Frederick Douglass Boulevard.
And, more specifically, for the great players who have competed on that court.
The Names
While NBA icons like Wilt Chamberlain, Julius Erving and Kareem Abdul-Jabbar have played at Rucker, there are talents who never made the NBA who are legends in Harlem. Like Joe Hammond, who scored 74 points in a game at Rucker in the 1970s. He's still talked about today.
The mystique of Rucker is even recognized among basketball's current stars, guys who have played for NBA titles, in Olympic gold-medal games and any other big-time atmosphere you can imagine.
Kobe Bryant showed up in 2002 and scored 18 first-half points before rain canceled the rest of the game. Still, it was an experience that Bryant, a five-time NBA champion, won't forget.
"I was curious," Bryant said later. "I love competition, and I heard so much about the place and I wanted to come down and see it for myself."
For many of the game's current stars, it's at least on the bucket list. Kevin Durant hasn't played at Rucker but insists he will someday. Dwyane Wade and Chris Paul are in the same boat.
Others, like Carmelo Anthony, already have it crossed off.
"I played at Rucker once," Anthony said. "It was probably the best atmosphere I've been a part of. To play on a court like this, a historic landmark, it felt really good to go out there."
The History
Rucker Park was called the P.S. 156 Playground when it opened in 1956, and an influential Harlem teacher named Holcombe Rucker soon saw its potential.
Beginning in 1947, Rucker organized a tournament around Harlem for area players as a way to bond the community and give local kids an extracurricular activity. His motto was "Each one, teach one" and the tournament further played into his mission of promoting education. Often, Rucker would let grade cards influence who could play in the tournament.
The tournament eventually settled at P.S. 156, and it further gathered steam when a similar pro league was started for professional players to compete in the offseason. Some of the greatest talents in pro basketball--Chamberlain, Abdul-Jabbar and Erving were the biggest names--would play alongside incredible streetball talents out of Harlem. Those local players never received mainstream recognition as NBA talents, but they are still talked about in New York today.
Holcombe Rucker died of cancer in 1965 at the age of 38. His legacy was in place, though, and it was cemented when the city of New York renamed P.S. 156 to Holcombe Rucker Park in 1975.
Today
These days, Rucker Park is best known as the site of the famous Entertainers Basketball Classic summer league, which features the top streetball talents in New York along with occasional celebrity cameos. This is where Bryant and Anthony played, while recent appearances have included NFL stars Chad Ochocinco and Terrell Owens.
The EBC has a men's division which headlines the league, but it also has a high school league, and U15, U12 and U10 divisions.
Along with being home of a more flashy game of streetball, Rucker Park is also charmed by fast-talking MCs who call the action, make fun of bad play, and come up with nicknames for great players that often stick around forever. Hammond, the Harlem legend, was known as "The Destroyer" for his game-changing scoring outbursts.
So one of the NBA's top young players, Kevin Durant, was asked the question: should you ever make it to the most famous playground in basketball, what would you want the MC to call you?
Durant smiled. He's thought about this.
"The Silent Assassin," he quietly replies. "I'll go with that."
Despite his rising NBA stardom, that's a nickname he will need to earn when he finally shows up at Rucker Park.
A basketball paradise is just a block away.
Underneath the 155th Street bridge is Rucker Park, quite possibly the most famous playground in basketball. Rucker sits in the shadows of the Polo Grounds Towers, a collection of 30-story apartment buildings on the former site of an old baseball stadium.
Rucker is more than a hoops heaven--it's also a city-maintained park that has a children's playground, a baseball field, handball courts and other perks. But let's be real: it's known around the world for the basketball court in the corner of the three-acre lot right off Frederick Douglass Boulevard.
And, more specifically, for the great players who have competed on that court.
The Names
While NBA icons like Wilt Chamberlain, Julius Erving and Kareem Abdul-Jabbar have played at Rucker, there are talents who never made the NBA who are legends in Harlem. Like Joe Hammond, who scored 74 points in a game at Rucker in the 1970s. He's still talked about today.
The mystique of Rucker is even recognized among basketball's current stars, guys who have played for NBA titles, in Olympic gold-medal games and any other big-time atmosphere you can imagine.
Kobe Bryant showed up in 2002 and scored 18 first-half points before rain canceled the rest of the game. Still, it was an experience that Bryant, a five-time NBA champion, won't forget.
"I was curious," Bryant said later. "I love competition, and I heard so much about the place and I wanted to come down and see it for myself."
For many of the game's current stars, it's at least on the bucket list. Kevin Durant hasn't played at Rucker but insists he will someday. Dwyane Wade and Chris Paul are in the same boat.
Others, like Carmelo Anthony, already have it crossed off.
"I played at Rucker once," Anthony said. "It was probably the best atmosphere I've been a part of. To play on a court like this, a historic landmark, it felt really good to go out there."
The History
Rucker Park was called the P.S. 156 Playground when it opened in 1956, and an influential Harlem teacher named Holcombe Rucker soon saw its potential.
Beginning in 1947, Rucker organized a tournament around Harlem for area players as a way to bond the community and give local kids an extracurricular activity. His motto was "Each one, teach one" and the tournament further played into his mission of promoting education. Often, Rucker would let grade cards influence who could play in the tournament.
The tournament eventually settled at P.S. 156, and it further gathered steam when a similar pro league was started for professional players to compete in the offseason. Some of the greatest talents in pro basketball--Chamberlain, Abdul-Jabbar and Erving were the biggest names--would play alongside incredible streetball talents out of Harlem. Those local players never received mainstream recognition as NBA talents, but they are still talked about in New York today.
Holcombe Rucker died of cancer in 1965 at the age of 38. His legacy was in place, though, and it was cemented when the city of New York renamed P.S. 156 to Holcombe Rucker Park in 1975.
Today
These days, Rucker Park is best known as the site of the famous Entertainers Basketball Classic summer league, which features the top streetball talents in New York along with occasional celebrity cameos. This is where Bryant and Anthony played, while recent appearances have included NFL stars Chad Ochocinco and Terrell Owens.
The EBC has a men's division which headlines the league, but it also has a high school league, and U15, U12 and U10 divisions.
Along with being home of a more flashy game of streetball, Rucker Park is also charmed by fast-talking MCs who call the action, make fun of bad play, and come up with nicknames for great players that often stick around forever. Hammond, the Harlem legend, was known as "The Destroyer" for his game-changing scoring outbursts.
So one of the NBA's top young players, Kevin Durant, was asked the question: should you ever make it to the most famous playground in basketball, what would you want the MC to call you?
Durant smiled. He's thought about this.
"The Silent Assassin," he quietly replies. "I'll go with that."
Despite his rising NBA stardom, that's a nickname he will need to earn when he finally shows up at Rucker Park.
Breaking Down the Best at the Nike Hoop Jamboree
By Clark Francis, MaxxAthlete June 17, 2010
Believe it or not I have never been to the NIKE Hoop Jamboree, which takes place annually at this time of year in St. Louis, Mo.
However, our North Carolina editor Rick Lewis was in attendance this year and he tells us that "without a doubt" 6-foot-8 freshman Julius Randle from Plano, Texas (Prestonwood Academy) was the best player in camp.
"Randle is a southpaw with tremendous athleticism and he made a strong case for being the top-ranked prospect in the Class of 2013," says Lewis. "Randle is long, lean, and mean inside the paint. He plays the game with passion and a purpose, which is unique for someone with his skill set and athletic ability. Randle plays with a high motor and, once he gets his hands on the ball in the paint, he is an absolute beast."
The first player that Lewis mentions from the Class of 2012 is 6-9 sophomore Cameron Ridley from Richmond, Texas (Ft. Bend Bush).
"He's a wide body that is tough to defend in the low post," says Lewis. "Simply put, Ridley is a beast on the inside and his sheer size and strength creates problems for opposing players. He does an excellent job of using his body and establishing low post position."
Another player that stood out was 6-7 sophomore Brandon Ashley from Oakland (Bishop O’Dowd) Calif.
"Ashley has a long and lanky frame, but his sheer athleticism and quickness creates mismatch problems for opposing teams," says Lewis. "His ability to utilize his explosive leaping ability allows him to easily score over bigger and stronger players in the paint. In addition, he has the ability to step out and knock down the 10-15 foot jump shot. More importantly, he has exceptionable ball handling skills for a player his size and beats most defenders with the dribble drive."
One of the top wing guards in the Class of 2012 is 6-4 sophomore Ricardo Ledo from Barrington (St. Andrews) R.I. "Ledo is a high level athlete with a smoothness to his game," says Lewis. "Ledo also has the speed and quickness to blow by defenders and the ability to knock down the open jumper. Very few wing guards displayed Ledo's combination of athleticism, skill, and basketball IQ."
And 6-4 sophomore Archie Goodwin from Little Rock, Ark. (Sylvan Hills) was simply outstanding.
"This southpaw did it all," says Lewis. "If Goodwin wasn’t knocking down open jumpers, he was attacking the basket and making some nifty reverse lay-ups. But even more important, Goodwin has the ability to create his own shot. Last, but not least, Goodwin showcased his excellent ball handling skills and even played point for his team. Like Ledo, Goodwin displayed a nice combination of athleticism, skill, and basketball IQ."
Lewis also tells us to be on the lookout for 6-4 freshman Deonte Burton from Milwaukee, Wisc. (Vincent).
"Burton is a fierce competitor and plays extremely hard. And I do mean extremely hard, as he utilized a variety of offensive skills during the event. He knocked down jumpers, but also could dribble drive and create an effective pull-up jumper. On the defensive end of the floor, he was tough as nails."
It also looks like 6-8 freshman Kuran Iverson from West Hartford (Northwest Catholic) Conn., continues to make a name for himself this spring.
"The young Iverson reminds me of a younger version of Quincy Miller," says Lewis. "But Iverson may be more developed at the same age. Iverson also has more athleticism than Miller. So it will be interesting to see if can maintain being one of the top five players nationally in the Class of 2013. Iverson is extremely long and already has all the tools to be a high level athlete and player. On the defensive end of the floor, he uses his length to block shots and has great timing on the boards. Once he secures the rebound, Iverson is talented enough to start the break in transition. Iverson has all the tools and intangibles and will challenge Randle over the next few years as one of the top players in the Class of 2013."
Other players that enjoyed a solid and productive camp was 6-2 freshman Nigel Williams-Goss from Henderson (Findley Prep) Nev., 6-7 freshman Jabari Parker from Chicago (Simeon) Ill., 6-6 sophomore Jarmal Reid from Decatur (Columbus) Ga., and 6-7 sophomore Charles Mitchell from Marietta (Wheeler) Ga.
Believe it or not I have never been to the NIKE Hoop Jamboree, which takes place annually at this time of year in St. Louis, Mo.
However, our North Carolina editor Rick Lewis was in attendance this year and he tells us that "without a doubt" 6-foot-8 freshman Julius Randle from Plano, Texas (Prestonwood Academy) was the best player in camp.
"Randle is a southpaw with tremendous athleticism and he made a strong case for being the top-ranked prospect in the Class of 2013," says Lewis. "Randle is long, lean, and mean inside the paint. He plays the game with passion and a purpose, which is unique for someone with his skill set and athletic ability. Randle plays with a high motor and, once he gets his hands on the ball in the paint, he is an absolute beast."
The first player that Lewis mentions from the Class of 2012 is 6-9 sophomore Cameron Ridley from Richmond, Texas (Ft. Bend Bush).
"He's a wide body that is tough to defend in the low post," says Lewis. "Simply put, Ridley is a beast on the inside and his sheer size and strength creates problems for opposing players. He does an excellent job of using his body and establishing low post position."
Another player that stood out was 6-7 sophomore Brandon Ashley from Oakland (Bishop O’Dowd) Calif.
"Ashley has a long and lanky frame, but his sheer athleticism and quickness creates mismatch problems for opposing teams," says Lewis. "His ability to utilize his explosive leaping ability allows him to easily score over bigger and stronger players in the paint. In addition, he has the ability to step out and knock down the 10-15 foot jump shot. More importantly, he has exceptionable ball handling skills for a player his size and beats most defenders with the dribble drive."
One of the top wing guards in the Class of 2012 is 6-4 sophomore Ricardo Ledo from Barrington (St. Andrews) R.I. "Ledo is a high level athlete with a smoothness to his game," says Lewis. "Ledo also has the speed and quickness to blow by defenders and the ability to knock down the open jumper. Very few wing guards displayed Ledo's combination of athleticism, skill, and basketball IQ."
And 6-4 sophomore Archie Goodwin from Little Rock, Ark. (Sylvan Hills) was simply outstanding.
"This southpaw did it all," says Lewis. "If Goodwin wasn’t knocking down open jumpers, he was attacking the basket and making some nifty reverse lay-ups. But even more important, Goodwin has the ability to create his own shot. Last, but not least, Goodwin showcased his excellent ball handling skills and even played point for his team. Like Ledo, Goodwin displayed a nice combination of athleticism, skill, and basketball IQ."
Lewis also tells us to be on the lookout for 6-4 freshman Deonte Burton from Milwaukee, Wisc. (Vincent).
"Burton is a fierce competitor and plays extremely hard. And I do mean extremely hard, as he utilized a variety of offensive skills during the event. He knocked down jumpers, but also could dribble drive and create an effective pull-up jumper. On the defensive end of the floor, he was tough as nails."
It also looks like 6-8 freshman Kuran Iverson from West Hartford (Northwest Catholic) Conn., continues to make a name for himself this spring.
"The young Iverson reminds me of a younger version of Quincy Miller," says Lewis. "But Iverson may be more developed at the same age. Iverson also has more athleticism than Miller. So it will be interesting to see if can maintain being one of the top five players nationally in the Class of 2013. Iverson is extremely long and already has all the tools to be a high level athlete and player. On the defensive end of the floor, he uses his length to block shots and has great timing on the boards. Once he secures the rebound, Iverson is talented enough to start the break in transition. Iverson has all the tools and intangibles and will challenge Randle over the next few years as one of the top players in the Class of 2013."
Other players that enjoyed a solid and productive camp was 6-2 freshman Nigel Williams-Goss from Henderson (Findley Prep) Nev., 6-7 freshman Jabari Parker from Chicago (Simeon) Ill., 6-6 sophomore Jarmal Reid from Decatur (Columbus) Ga., and 6-7 sophomore Charles Mitchell from Marietta (Wheeler) Ga.
Great basketball tips
Controlling Your Anxiety at the Free Throw Line
By Dr. Dan Czech, Sports Psychologist, Special for Better Basketball
Ever get nervous at the free throw line to the point where it affected your mechanics and consequently the shot? Ever feel that you have no control over the anxiety that you are feeling? Well, this article is a case study in just how stressful shooting free throws can be.
The following is a description of a basketball player who has had performance issues at the free throw line. Although he agreed to let me share his experience with you, I have changed his name and have not disclosed his school affiliation.
'Alex has been playing basketball ever since he can remember. He was the Captain and MVP on his high school varsity team and received a Division I scholarship from a powerhouse school in the southeast. He is now a sophomore in college and, as of this year, starting at the shooting guard spot. He never had any problems at the line until this year. He is still okay at practice but in games--during important times during the game--he feels nervous.'
By Dr. Dan Czech, Sports Psychologist, Special for Better Basketball
Ever get nervous at the free throw line to the point where it affected your mechanics and consequently the shot? Ever feel that you have no control over the anxiety that you are feeling? Well, this article is a case study in just how stressful shooting free throws can be.
The following is a description of a basketball player who has had performance issues at the free throw line. Although he agreed to let me share his experience with you, I have changed his name and have not disclosed his school affiliation.
'Alex has been playing basketball ever since he can remember. He was the Captain and MVP on his high school varsity team and received a Division I scholarship from a powerhouse school in the southeast. He is now a sophomore in college and, as of this year, starting at the shooting guard spot. He never had any problems at the line until this year. He is still okay at practice but in games--during important times during the game--he feels nervous.'
Rumble in the Bronx Features Unexpected Twists
By Clark Francis,
Sometimes even the most carefully laid plans of mice and men can go astray. And this was especially evident over the weekend when most of the big name players who we were told would be in attendance at the Rumble in the Bronx at Fordham University in New York did not show up and most of the top teams that we expected to go deep into the playoff were knocked off early in the tournament.
But that doesn't mean that things still weren't interesting, as East Coast Elite beat the Connecticut Basketball Club, 62-59, in the 17-Under Division Championship game. And in that game 6-foot-11 junior Malcolm Gilbert from Bryn Athyn (Academy of the New Church) Pa., didn't score a single point, but did have double-digits rebounds, six or seven blocked shots, and was the primary reason why 6-11 sophomore Andre Drummond from Oakdale (St. Thomas More) Conn., was forced to take his game out on the perimeter and score only 11 points in what was a lackluster performance at best.
Unfortunately this was indicative of the way Drummond played all weekend, as he showed flashes of brilliance, but never was the consistent dominant force that we expect him to be. Instead, the Connecticut Basketball Club advanced to the championship game thanks to a well balanced attacked that included the likes of 6-7 Tavon Allen from Worcester (Academy) Mass., 6-4 Greg Langston from Lee (Academy) Mass., 6-11 junior Vince Van Nes from Northfield (Northfield-Mt. Hermon) Mass., and 5-11 junior Phil Gaetano from Wallingford Choate) Conn.
Allen was the big hero in the semi-finals when he hit a pair of deep 3-pointers in the last minute to help bring his team back from a double-digit deficit against the New York Panthers and he is clearly getting under recruited, as is evident by the fact that this athletic wing forward told us that he has a list of schools that includes Drexel, Rhode Island, Siena, Charlotte, Fordham, and Hartford.
Langston provided the perfect complement out on the perimeter with his athleticism and ability to slash to the basket. Van Nes is a skilled big man with a mid-major future and Gaetano is a tough hard-nosed point guard who knows how to run the show, makes great passes and big shots, and has Ivy League-like grades.
The big hero in the championship game for East Coast Elite was 6-4 junior A.J. English from Middletown (Appoquinimink) Del., who finished with 28 points and six 3-pointers and also impressed us with his athleticism and craftiness to the basket. Two other guys who put up prolific numbers in the tournament were 6-7 junior Maurice Harkless from South Kent (Prep) Conn., and 6-3 junior DeAngelo Harrison from Sugar Land (Ft. Bend) Texas. However, Harkless, who did most of his damage when we saw his team in pool play with 31 points against 518 Hustle and 25 points points against Gold Coast, was embarrassingly non-productive in the playoffs. Instead, 6-foot junior Sterling Gibbs from West Orange (Seton Hall Prep) Conn., 6-3 Jeff Short from South Kent (Prep) Conn., and 6-6 Shaq Thomas from Newark (Nia Prep) N.J., and 6-foot junior Dahaun Wiggins from North Bridgton (Bridgton Academy) Maine were the ones who stepped up and were primarily responsible for leading the New York Panthers into the final four of the 17-Under Division playoffs.
Sometimes even the most carefully laid plans of mice and men can go astray. And this was especially evident over the weekend when most of the big name players who we were told would be in attendance at the Rumble in the Bronx at Fordham University in New York did not show up and most of the top teams that we expected to go deep into the playoff were knocked off early in the tournament.
But that doesn't mean that things still weren't interesting, as East Coast Elite beat the Connecticut Basketball Club, 62-59, in the 17-Under Division Championship game. And in that game 6-foot-11 junior Malcolm Gilbert from Bryn Athyn (Academy of the New Church) Pa., didn't score a single point, but did have double-digits rebounds, six or seven blocked shots, and was the primary reason why 6-11 sophomore Andre Drummond from Oakdale (St. Thomas More) Conn., was forced to take his game out on the perimeter and score only 11 points in what was a lackluster performance at best.
Unfortunately this was indicative of the way Drummond played all weekend, as he showed flashes of brilliance, but never was the consistent dominant force that we expect him to be. Instead, the Connecticut Basketball Club advanced to the championship game thanks to a well balanced attacked that included the likes of 6-7 Tavon Allen from Worcester (Academy) Mass., 6-4 Greg Langston from Lee (Academy) Mass., 6-11 junior Vince Van Nes from Northfield (Northfield-Mt. Hermon) Mass., and 5-11 junior Phil Gaetano from Wallingford Choate) Conn.
Allen was the big hero in the semi-finals when he hit a pair of deep 3-pointers in the last minute to help bring his team back from a double-digit deficit against the New York Panthers and he is clearly getting under recruited, as is evident by the fact that this athletic wing forward told us that he has a list of schools that includes Drexel, Rhode Island, Siena, Charlotte, Fordham, and Hartford.
Langston provided the perfect complement out on the perimeter with his athleticism and ability to slash to the basket. Van Nes is a skilled big man with a mid-major future and Gaetano is a tough hard-nosed point guard who knows how to run the show, makes great passes and big shots, and has Ivy League-like grades.
The big hero in the championship game for East Coast Elite was 6-4 junior A.J. English from Middletown (Appoquinimink) Del., who finished with 28 points and six 3-pointers and also impressed us with his athleticism and craftiness to the basket. Two other guys who put up prolific numbers in the tournament were 6-7 junior Maurice Harkless from South Kent (Prep) Conn., and 6-3 junior DeAngelo Harrison from Sugar Land (Ft. Bend) Texas. However, Harkless, who did most of his damage when we saw his team in pool play with 31 points against 518 Hustle and 25 points points against Gold Coast, was embarrassingly non-productive in the playoffs. Instead, 6-foot junior Sterling Gibbs from West Orange (Seton Hall Prep) Conn., 6-3 Jeff Short from South Kent (Prep) Conn., and 6-6 Shaq Thomas from Newark (Nia Prep) N.J., and 6-foot junior Dahaun Wiggins from North Bridgton (Bridgton Academy) Maine were the ones who stepped up and were primarily responsible for leading the New York Panthers into the final four of the 17-Under Division playoffs.
Keys to Planning a Good Practice
By Vicky McKenzie
Texas Tech University
Everyone knows that practice makes perfect; but not every practice is created equal. Here are some tips from Coach McKenzie of Texas Tech to ensure that your basketball practice is effective and powerful so that your team can reach its maximum potential.
Planning a practice
* Have a written workout schedule with a specific amount of time allotted for each drill or offensive/defensive segment
* Be sure to incorporate fundamentals into each practice (you can vary the drills but work on the some of the following fundamentals during each practice- passing, dribbling, shooting, ball handling, defense, and rebounding). Dont spend all of your workout time working on 5 on 5.
* Work on shooting everyday. Practice shooting the basketball when your players are tired. (a good time is at the end of practice or before a break). Practice game shots and free throws.
* Make practice as much like game situations as possible
* Include conditioning in your practice schedules
* Work hard, be enthusiastic! Have fun!
Texas Tech University
Everyone knows that practice makes perfect; but not every practice is created equal. Here are some tips from Coach McKenzie of Texas Tech to ensure that your basketball practice is effective and powerful so that your team can reach its maximum potential.
Planning a practice
* Have a written workout schedule with a specific amount of time allotted for each drill or offensive/defensive segment
* Be sure to incorporate fundamentals into each practice (you can vary the drills but work on the some of the following fundamentals during each practice- passing, dribbling, shooting, ball handling, defense, and rebounding). Dont spend all of your workout time working on 5 on 5.
* Work on shooting everyday. Practice shooting the basketball when your players are tired. (a good time is at the end of practice or before a break). Practice game shots and free throws.
* Make practice as much like game situations as possible
* Include conditioning in your practice schedules
* Work hard, be enthusiastic! Have fun!
The speed dribble
An Overview
How fast can you run? That is the speed with which you should be able to advance the ball with a dribble. Here is an exercise to help you develop this ability.
This exercise involves dribbling the length of the court with one hand and, then, dribbling back with the other. In essence, the speed dribble involves pushing the ball ahead of you and chasing it. Consequently, no matter how fast you run, you can never catch it.
Step 1: Stand behind a baseline. While stationary, dribble as described in my tip, Basic Dribbling. Because you are stationary, bounce the ball straight down to the court. When you bounce it straight down, it comes straight up.
Step 2: Using a running stride, begin advancing the ball toward the other baseline. As you increase your speed, increase the angle at which you dribble the ball to the floor. As you increase the angle, the dribbling hand moves farther in front of the body, staying in line with the shoulder.
The forefinger of the dribbling hand should be pointing directly away from you. Keep the ball low, at or below waist level.
Step 3: As you approach the other baseline, begin to slow down. As you slow down, the angle of the dribble decreases and your dribbling hand moves closer to your body. When you come to a complete stop, you should be dribbling as in Step 1.
Step 4: Turn toward the other baseline. As you turn, begin dribbling with the other hand. When ready, repeat Steps 2 and 3.
Step 5: Practice, practice, practice
How fast can you run? That is the speed with which you should be able to advance the ball with a dribble. Here is an exercise to help you develop this ability.
This exercise involves dribbling the length of the court with one hand and, then, dribbling back with the other. In essence, the speed dribble involves pushing the ball ahead of you and chasing it. Consequently, no matter how fast you run, you can never catch it.
Step 1: Stand behind a baseline. While stationary, dribble as described in my tip, Basic Dribbling. Because you are stationary, bounce the ball straight down to the court. When you bounce it straight down, it comes straight up.
Step 2: Using a running stride, begin advancing the ball toward the other baseline. As you increase your speed, increase the angle at which you dribble the ball to the floor. As you increase the angle, the dribbling hand moves farther in front of the body, staying in line with the shoulder.
The forefinger of the dribbling hand should be pointing directly away from you. Keep the ball low, at or below waist level.
Step 3: As you approach the other baseline, begin to slow down. As you slow down, the angle of the dribble decreases and your dribbling hand moves closer to your body. When you come to a complete stop, you should be dribbling as in Step 1.
Step 4: Turn toward the other baseline. As you turn, begin dribbling with the other hand. When ready, repeat Steps 2 and 3.
Step 5: Practice, practice, practice
Breaking Down the Best at the Nike Hoop Jamboree
By Clark Francis,
Believe it or not I have never been to the NIKE Hoop Jamboree, which takes place annually at this time of year in St. Louis, Mo.
However, our North Carolina editor Rick Lewis was in attendance this year and he tells us that "without a doubt" 6-foot-8 freshman Julius Randle from Plano, Texas (Prestonwood Academy) was the best player in camp.
"Randle is a southpaw with tremendous athleticism and he made a strong case for being the top-ranked prospect in the Class of 2013," says Lewis. "Randle is long, lean, and mean inside the paint. He plays the game with passion and a purpose, which is unique for someone with his skill set and athletic ability. Randle plays with a high motor and, once he gets his hands on the ball in the paint, he is an absolute beast."
The first player that Lewis mentions from the Class of 2012 is 6-9 sophomore Cameron Ridley from Richmond, Texas (Ft. Bend Bush).
"He's a wide body that is tough to defend in the low post," says Lewis. "Simply put, Ridley is a beast on the inside and his sheer size and strength creates problems for opposing players. He does an excellent job of using his body and establishing low post position."
Another player that stood out was 6-7 sophomore Brandon Ashley from Oakland (Bishop O’Dowd) Calif.
"Ashley has a long and lanky frame, but his sheer athleticism and quickness creates mismatch problems for opposing teams," says Lewis. "His ability to utilize his explosive leaping ability allows him to easily score over bigger and stronger players in the paint. In addition, he has the ability to step out and knock down the 10-15 foot jump shot. More importantly, he has exceptionable ball handling skills for a player his size and beats most defenders with the dribble drive."
One of the top wing guards in the Class of 2012 is 6-4 sophomore Ricardo Ledo from Barrington (St. Andrews) R.I. "Ledo is a high level athlete with a smoothness to his game," says Lewis. "Ledo also has the speed and quickness to blow by defenders and the ability to knock down the open jumper. Very few wing guards displayed Ledo's combination of athleticism, skill, and basketball IQ."
And 6-4 sophomore Archie Goodwin from Little Rock, Ark. (Sylvan Hills) was simply outstanding.
"This southpaw did it all," says Lewis. "If Goodwin wasn’t knocking down open jumpers, he was attacking the basket and making some nifty reverse lay-ups. But even more important, Goodwin has the ability to create his own shot. Last, but not least, Goodwin showcased his excellent ball handling skills and even played point for his team. Like Ledo, Goodwin displayed a nice combination of athleticism, skill, and basketball IQ."
Lewis also tells us to be on the lookout for 6-4 freshman Deonte Burton from Milwaukee, Wisc. (Vincent).
"Burton is a fierce competitor and plays extremely hard. And I do mean extremely hard, as he utilized a variety of offensive skills during the event. He knocked down jumpers, but also could dribble drive and create an effective pull-up jumper. On the defensive end of the floor, he was tough as nails."
It also looks like 6-8 freshman Kuran Iverson from West Hartford (Northwest Catholic) Conn., continues to make a name for himself this spring.
"The young Iverson reminds me of a younger version of Quincy Miller," says Lewis. "But Iverson may be more developed at the same age. Iverson also has more athleticism than Miller. So it will be interesting to see if can maintain being one of the top five players nationally in the Class of 2013. Iverson is extremely long and already has all the tools to be a high level athlete and player. On the defensive end of the floor, he uses his length to block shots and has great timing on the boards. Once he secures the rebound, Iverson is talented enough to start the break in transition. Iverson has all the tools and intangibles and will challenge Randle over the next few years as one of the top players in the Class of 2013."
Other players that enjoyed a solid and productive camp was 6-2 freshman Nigel Williams-Goss from Henderson (Findley Prep) Nev., 6-7 freshman Jabari Parker from Chicago (Simeon) Ill., 6-6 sophomore Jarmal Reid from Decatur (Columbus) Ga., and 6-7 sophomore Charles Mitchell from Marietta (Wheeler) Ga.
Believe it or not I have never been to the NIKE Hoop Jamboree, which takes place annually at this time of year in St. Louis, Mo.
However, our North Carolina editor Rick Lewis was in attendance this year and he tells us that "without a doubt" 6-foot-8 freshman Julius Randle from Plano, Texas (Prestonwood Academy) was the best player in camp.
"Randle is a southpaw with tremendous athleticism and he made a strong case for being the top-ranked prospect in the Class of 2013," says Lewis. "Randle is long, lean, and mean inside the paint. He plays the game with passion and a purpose, which is unique for someone with his skill set and athletic ability. Randle plays with a high motor and, once he gets his hands on the ball in the paint, he is an absolute beast."
The first player that Lewis mentions from the Class of 2012 is 6-9 sophomore Cameron Ridley from Richmond, Texas (Ft. Bend Bush).
"He's a wide body that is tough to defend in the low post," says Lewis. "Simply put, Ridley is a beast on the inside and his sheer size and strength creates problems for opposing players. He does an excellent job of using his body and establishing low post position."
Another player that stood out was 6-7 sophomore Brandon Ashley from Oakland (Bishop O’Dowd) Calif.
"Ashley has a long and lanky frame, but his sheer athleticism and quickness creates mismatch problems for opposing teams," says Lewis. "His ability to utilize his explosive leaping ability allows him to easily score over bigger and stronger players in the paint. In addition, he has the ability to step out and knock down the 10-15 foot jump shot. More importantly, he has exceptionable ball handling skills for a player his size and beats most defenders with the dribble drive."
One of the top wing guards in the Class of 2012 is 6-4 sophomore Ricardo Ledo from Barrington (St. Andrews) R.I. "Ledo is a high level athlete with a smoothness to his game," says Lewis. "Ledo also has the speed and quickness to blow by defenders and the ability to knock down the open jumper. Very few wing guards displayed Ledo's combination of athleticism, skill, and basketball IQ."
And 6-4 sophomore Archie Goodwin from Little Rock, Ark. (Sylvan Hills) was simply outstanding.
"This southpaw did it all," says Lewis. "If Goodwin wasn’t knocking down open jumpers, he was attacking the basket and making some nifty reverse lay-ups. But even more important, Goodwin has the ability to create his own shot. Last, but not least, Goodwin showcased his excellent ball handling skills and even played point for his team. Like Ledo, Goodwin displayed a nice combination of athleticism, skill, and basketball IQ."
Lewis also tells us to be on the lookout for 6-4 freshman Deonte Burton from Milwaukee, Wisc. (Vincent).
"Burton is a fierce competitor and plays extremely hard. And I do mean extremely hard, as he utilized a variety of offensive skills during the event. He knocked down jumpers, but also could dribble drive and create an effective pull-up jumper. On the defensive end of the floor, he was tough as nails."
It also looks like 6-8 freshman Kuran Iverson from West Hartford (Northwest Catholic) Conn., continues to make a name for himself this spring.
"The young Iverson reminds me of a younger version of Quincy Miller," says Lewis. "But Iverson may be more developed at the same age. Iverson also has more athleticism than Miller. So it will be interesting to see if can maintain being one of the top five players nationally in the Class of 2013. Iverson is extremely long and already has all the tools to be a high level athlete and player. On the defensive end of the floor, he uses his length to block shots and has great timing on the boards. Once he secures the rebound, Iverson is talented enough to start the break in transition. Iverson has all the tools and intangibles and will challenge Randle over the next few years as one of the top players in the Class of 2013."
Other players that enjoyed a solid and productive camp was 6-2 freshman Nigel Williams-Goss from Henderson (Findley Prep) Nev., 6-7 freshman Jabari Parker from Chicago (Simeon) Ill., 6-6 sophomore Jarmal Reid from Decatur (Columbus) Ga., and 6-7 sophomore Charles Mitchell from Marietta (Wheeler) Ga.
Strength Test: 60,000 Pounds in 60 Minutes
By Alan Stein, CCS, CSCS StrongerTeam.com
na
A friend and colleague of mine was kind enough to share with me an awesome workout challenge that is perfect for athletes at the high school or college level to do once every couple of weeks during the offseason. I tried it the other day and loved it!
For you players, it is a fantastic way to break up the monotony, add some variety to your workout, and spark your competitiveness. For you coaches, it is easily made into a fun team-building workout; pair players up and see who can get the highest poundage on the team, or see which pair can reach the goal the quickest!
Here is the challenge: Lift 60,000 pounds in 60 minutes.
Don't roll your eyes or say "yeah right." Trust me, it is very doable.
You multiply the weight times the number of reps you perform to get total poundage. So if you bench 135 pounds 10 times; you have 1,350 pounds. Only 58,650 pounds to go! You simply keep a running total of weight-times-reps and then add up everything at the end. You are more than welcome to keep a running total to see where you are at all times, but I recommend using a calculator so you don't waste much time.
Here are a few ground rules to make this challenge as effective as possible:
* No leg press (too easy)
* No calf raises (too easy)
* Only full range of motion reps count
* Pull-ups are the only bodyweight exercise allowed (your weight being the weight for the exercise)
* Utilize free weights and dumbbells as much as possible to keep things universal
* When using dumbbells, it's the total weight (bench pressing with 40's = 80 pounds)
* Start the clock on your first rep and end the workout in exactly 60 minutes.
What will your strategy be? Try to lift lighter weights for more reps? Heavy weights for fewer reps? Alternate upper body and lower body exercises? Run through several exercises in a row with no rest? You may want to record and add up a "normal" workout first to gauge where you stand before devising a strategy.
Have fun with it! These exercises will be unconventional and fresh and are the same ones I use with my elite college and NBA players. If you are getting bored with your workouts, you will love this!
na
A friend and colleague of mine was kind enough to share with me an awesome workout challenge that is perfect for athletes at the high school or college level to do once every couple of weeks during the offseason. I tried it the other day and loved it!
For you players, it is a fantastic way to break up the monotony, add some variety to your workout, and spark your competitiveness. For you coaches, it is easily made into a fun team-building workout; pair players up and see who can get the highest poundage on the team, or see which pair can reach the goal the quickest!
Here is the challenge: Lift 60,000 pounds in 60 minutes.
Don't roll your eyes or say "yeah right." Trust me, it is very doable.
You multiply the weight times the number of reps you perform to get total poundage. So if you bench 135 pounds 10 times; you have 1,350 pounds. Only 58,650 pounds to go! You simply keep a running total of weight-times-reps and then add up everything at the end. You are more than welcome to keep a running total to see where you are at all times, but I recommend using a calculator so you don't waste much time.
Here are a few ground rules to make this challenge as effective as possible:
* No leg press (too easy)
* No calf raises (too easy)
* Only full range of motion reps count
* Pull-ups are the only bodyweight exercise allowed (your weight being the weight for the exercise)
* Utilize free weights and dumbbells as much as possible to keep things universal
* When using dumbbells, it's the total weight (bench pressing with 40's = 80 pounds)
* Start the clock on your first rep and end the workout in exactly 60 minutes.
What will your strategy be? Try to lift lighter weights for more reps? Heavy weights for fewer reps? Alternate upper body and lower body exercises? Run through several exercises in a row with no rest? You may want to record and add up a "normal" workout first to gauge where you stand before devising a strategy.
Have fun with it! These exercises will be unconventional and fresh and are the same ones I use with my elite college and NBA players. If you are getting bored with your workouts, you will love this!
45-Minute Basketball Workout
By Sharon Fanning
Mississippi State Basketball
Offseason conditioning is a key element in being a successful Division I athlete. At Mississippi State, the coaching staff leads their team through a series of fundamental workouts with and without the basketball.
Within the spring and summer the team spends up to four hours a week in the gym and four hours in the weight room improving their physical strength. The following 45-minute workout should be preformed three days a week. Developing confidence, coordination, strength, timing, and stamina is the athlete's main focus throughout the workout.
I. Defensive Slides/Three minutes - (width of free throw line) three sets: 30 seconds on/off (27 is great)
II. Backboard Taps/Six Minutes - (with ball) 40 in a row: 10 right/left/alternating/both, rest 30 seconds, repeat three sets
III. Backboard Touch/Three minutes -- Start at free-throw line, sprint and slap backboard with both hands (net), sprint back and touch free throw line, repeat: 30 seconds on/off: 3 sets (11-plus is great)
IV. Mikan/Three minutes - (Hook right and left) 30 seconds on/off: three sets (17-plus is great)
Want More Training Ideas?
* Check out more
basketball workouts from iHoops
to make your offseason
as successful as it can be.
V. Shooting Drill "10"/Six minutes - Begin at court 10 feet inside sideline; sprint and receive pass at one of 10 spots; if make, sprint out and touch court on opposite side and then come back for second shot on that side; repeat side to side until you follow shot and get your own rebound-shoot until you make it; then sprint out to touch court. If it is made, passer will rebound for you. Rest one minute and repeat, three sets. Shoot with in your range; vary spots.
VI. Heavy Rope or Regular Rope/Five minutes -- Alternate skips after 25 repetitions...run the rope...begin with right foot only/left/both/alternate/scissors/cross feet/twice under/crossover with arms: then repeat everything with rope in opposite direction (jump backwards) Note: Follow heavy rope directions only for regular jump rope
VII. Square Pick Ups/Three minutes -- One ball placed on first line up from block on each side of free throw lane. Begin picking up one ball and shoot a power lay-up. Your partner will rebound and put ball back on the line. You will get the other ball and shoot another power lay-up. Your rebounder will get that ball and put it back on the line. Repeat. Go 30 second and rest 30 seconds. Repeat three sets. (18-plus is good)
VIII. Hot Shots/Five minutes-- Tape the floor at these spots: 5 is 20 feet, 4 is 15 feet, 3 is 10 feet, 2 is lay-up. Shoot for one minute and keep up with the buckets you make and add up your score. Keep up with your best score. You must dribble as you go to each spot-can't run with the ball. Three sets--one minute each.
IX. Speed Lay-ups/Three minutes -- Begin under bucket, dribble out to "T" and come back in for a lay-up. Repeat to other side. Try to use only one dribble out and one dribble back...30 seconds on/off: three sets
X. 5 Sprints in 5 Minutes/Five minutes-- Work toward 30-32 seconds per sprints. Begin baseline, sprint to nearest free throw line and back to base line, then to court and back to baseline, then to the opposite free throw line and back, now to the opposite baseline and back. (Under 30 seconds is great) If is takes you more than that, rest until one minute is up. Remember, you want to complete five in five minutes.
XI. Around the Waist/Three minutes-- Take ball around waist in one direction for 30 seconds (50-plus is good) Change directions next time three sets of 30 seconds on/off
XII. Summary
* A. 45-Minute Workout...three days a week
* B. Be creative: develop confidence, coordination, strength, timing, and stamina
* C. Work on dribbling, ball handling, or other specifics 10-15 minutes per day
Mississippi State Basketball
Offseason conditioning is a key element in being a successful Division I athlete. At Mississippi State, the coaching staff leads their team through a series of fundamental workouts with and without the basketball.
Within the spring and summer the team spends up to four hours a week in the gym and four hours in the weight room improving their physical strength. The following 45-minute workout should be preformed three days a week. Developing confidence, coordination, strength, timing, and stamina is the athlete's main focus throughout the workout.
I. Defensive Slides/Three minutes - (width of free throw line) three sets: 30 seconds on/off (27 is great)
II. Backboard Taps/Six Minutes - (with ball) 40 in a row: 10 right/left/alternating/both, rest 30 seconds, repeat three sets
III. Backboard Touch/Three minutes -- Start at free-throw line, sprint and slap backboard with both hands (net), sprint back and touch free throw line, repeat: 30 seconds on/off: 3 sets (11-plus is great)
IV. Mikan/Three minutes - (Hook right and left) 30 seconds on/off: three sets (17-plus is great)
Want More Training Ideas?
* Check out more
basketball workouts from iHoops
to make your offseason
as successful as it can be.
V. Shooting Drill "10"/Six minutes - Begin at court 10 feet inside sideline; sprint and receive pass at one of 10 spots; if make, sprint out and touch court on opposite side and then come back for second shot on that side; repeat side to side until you follow shot and get your own rebound-shoot until you make it; then sprint out to touch court. If it is made, passer will rebound for you. Rest one minute and repeat, three sets. Shoot with in your range; vary spots.
VI. Heavy Rope or Regular Rope/Five minutes -- Alternate skips after 25 repetitions...run the rope...begin with right foot only/left/both/alternate/scissors/cross feet/twice under/crossover with arms: then repeat everything with rope in opposite direction (jump backwards) Note: Follow heavy rope directions only for regular jump rope
VII. Square Pick Ups/Three minutes -- One ball placed on first line up from block on each side of free throw lane. Begin picking up one ball and shoot a power lay-up. Your partner will rebound and put ball back on the line. You will get the other ball and shoot another power lay-up. Your rebounder will get that ball and put it back on the line. Repeat. Go 30 second and rest 30 seconds. Repeat three sets. (18-plus is good)
VIII. Hot Shots/Five minutes-- Tape the floor at these spots: 5 is 20 feet, 4 is 15 feet, 3 is 10 feet, 2 is lay-up. Shoot for one minute and keep up with the buckets you make and add up your score. Keep up with your best score. You must dribble as you go to each spot-can't run with the ball. Three sets--one minute each.
IX. Speed Lay-ups/Three minutes -- Begin under bucket, dribble out to "T" and come back in for a lay-up. Repeat to other side. Try to use only one dribble out and one dribble back...30 seconds on/off: three sets
X. 5 Sprints in 5 Minutes/Five minutes-- Work toward 30-32 seconds per sprints. Begin baseline, sprint to nearest free throw line and back to base line, then to court and back to baseline, then to the opposite free throw line and back, now to the opposite baseline and back. (Under 30 seconds is great) If is takes you more than that, rest until one minute is up. Remember, you want to complete five in five minutes.
XI. Around the Waist/Three minutes-- Take ball around waist in one direction for 30 seconds (50-plus is good) Change directions next time three sets of 30 seconds on/off
XII. Summary
* A. 45-Minute Workout...three days a week
* B. Be creative: develop confidence, coordination, strength, timing, and stamina
* C. Work on dribbling, ball handling, or other specifics 10-15 minutes per day
Basketball Workouts to Increase Explosiveness
By Alan Stein,
Explosiveness is an important ingredient in the game of basketball. Players and coaches are constantly in search of ways to jump higher and run faster. After all, with all else equal, the player or team who can run faster and jump higher has a tremendous advantage over their opponent.
Vast improvements can be made to a player’s explosiveness by implementing a structured, progressive, and safe strength training and plyometric program, complemented by dynamic flexibility training and court conditioning drills.
By improving in each of the following five areas; a basketball player will become more explosive on the court:
Strength
If a player increases the strength in their legs, hips and core, they will automatically improve their ability to produce force, which results in increased explosiveness. For example, the more force a player can exert against the ground, the higher the potential to jump.
It is extremely important for a strength training program to be safe, time efficient, and productive. To reduce orthopedic stress while strength training, players should work within an appropriate repetition range (8-15 reps per set) and avoid maxing out (seeing how much they can lift for one repetition).
Players should aim to make every strength training workout as time efficient as possible; this is done by using a limited number of sets and exercises, thus making the workout brief, yet very intense. This can also be accomplished by minimizing rest intervals between sets to induce an overall conditioning effect.
A strength program should focus on training the entire body equally to ensure muscle balance, as well as having each exercise taken to the point of momentary muscular fatigue (the point at which no further reps can be achieved). Working opposing muscle groups equally will help reduce the risk of on-court injuries, while training at a high level of intensity will produce maximum results.
All of this can be accomplished in two or three well-planned full-body workouts per week, each lasting about an hour.
Power
As obvious as it sounds, if a player wants to be able to jump higher, he or she needs to practice jumping as high they can. Plyometric exercises such as jumping, skipping and bounding--if incorporated appropriately--provide a means for players to practice jumping with maximum effort in a controlled and safe environment. Additionally, a proper plyometric program can help train the nervous system to perform athletic movements more efficiently. These exercises and drills should be chosen carefully and be done in limited volume.
What Are Plyometrics?
Plyometrics are exercises that
usually involve some form
of explosive movement such as
jumping, hopping, or bounding
for the lower body, as well as
some type of swinging, pushing,
and throwing for the upper body.
Plyometrics are designed to
increase power, coordination,
balance and quickness.
Again, attempts should be made to reduce as much impact and orthopedic stress as possible. That is, try and use soft training surfaces, make sure your players are wearing proper footwear, and know that when it comes to plyometric training, more is not necessarily better.
Squat jumps, broad jumps, lateral bounds, and box jumps are some common plyometric exercises used to increase a basketball player’s explosiveness. As mentioned before, when performing box jumps, it is highly recommended that players jump onto the boxes only; they should walk down off of the boxes to eliminate as much impact as possible.
It is important to note that these exercises should be performed when players’ legs are fresh; they should be done before a strength training workout if both workouts are being performed one after the other.
Flexibility
Flexibility is widely defined as the range of motion in a joint or group of joints. Improving flexibility in the hamstrings, ankles, lower back, and hips can increase a player’s potential to be explosive. Flexibility is best accomplished by performing all strength training movements through a full range of motion, as well as performing dynamic flexibility exercises before every workout or practice.
The days of sitting on the ground and static stretching are over! In addition to improving flexibility, dynamic flexibility exercises assist in developing coordination and motor ability – both of which are attributes that help improve a player’s explosiveness.
Skill Proficiency
Proper skill training is the most overlooked aspect when trying to improve explosiveness on the court. Decreasing the time it takes to perform a specific basketball skill is in essence increasing the speed at which the skill is performed. Thus, increasing the speed at which a skill is executed will result in improved explosiveness on the court.
The most effective and practical way to improve skill proficiency is to perform these skills through countless hours of task-specific skill practice. Players need to practice the specific skill exactly like it will be used in competition--or at actual game speed. For example, the more efficient a guard becomes at shooting a jump shot, the more range he or she will have. Increased proficiency means it will take less time and effort to perform the specific skill as well as perform it more consistently.
Competent coaching, studying videotape, and hours of perfect practice are the best ways to increase skill proficiency.
Conditioning Level
A player’s overall conditioning level is vital in his or her ability to become more explosive. After all, what good is improved strength and skill if it cannot be maintained for an entire game? Preventing or delaying the onset of fatigue is crucial to performance.
A well-prepared and well-conditioned basketball player should be just as strong and skillful in the second half of the game as they were in the first half. Again, it is important to note that being fit and being in basketball shape are two different things. Basketball is a game of repeated high-intensity efforts that are sustained for several minutes on end, with minimal rest and recovery in between. A well-designed and progressive preseason court conditioning program should reflect this, and will make sure players are in great basketball shape.
Another necessity of being in great shape is keeping body fat at an appropriate level. Excess body fat is simply dead weight. Too much dead weight will inhibit flexibility, reduce skill proficiency, and diminish overall conditioning ability. Keeping players’ body fat percentage at an appropriate level is essential for maximizing their ability to be explosive on the court.
In order to maintain body fat levels, players should eat a calorically appropriate diet and adhering to a year-round conditioning program. Please note that additional muscle mass is not a hindrance to improving power, but rather an asset.
In summary, if a player wants to become more explosive on the court, and therefore give themselves an advantage over their opponent, they need to become stronger through productive strength training and structured plyometric drills, while at the same time mastering basketball skills like shooting, ball handling, passing, defending and boxing out. This contributes to the goal of being in superior basketball shape. Again, all of this can be accomplished through a well-designed strength and conditioning program that can be implemented year-round.
Here is a great drill to improve explosiveness on the court. You can check out more tips at Vertical-Jump-Program.com:
HIGHEST POINT
Benefits: Focus and explosiveness
Reps: 1 jump
Sets: 10-12
Rest: 5-10 seconds
Instructions:
* Player stands in a solid box out position as if about to rebound.
* Partner tosses two different colored balls into the air (you can use painted whiffle balls, racquet balls, or tennis balls for this drill).
* Partner calls out a color.
* Player vertically jumps to catch the corresponding colored ball at its highest point.
Coaching point: Player should stay in a low athletic stance (chest over knees over feet) and keep their hands up and active. They should try and keep the caught ball above their shoulders once caught and return to their original stance as quickly as possible.
Explosiveness is an important ingredient in the game of basketball. Players and coaches are constantly in search of ways to jump higher and run faster. After all, with all else equal, the player or team who can run faster and jump higher has a tremendous advantage over their opponent.
Vast improvements can be made to a player’s explosiveness by implementing a structured, progressive, and safe strength training and plyometric program, complemented by dynamic flexibility training and court conditioning drills.
By improving in each of the following five areas; a basketball player will become more explosive on the court:
Strength
If a player increases the strength in their legs, hips and core, they will automatically improve their ability to produce force, which results in increased explosiveness. For example, the more force a player can exert against the ground, the higher the potential to jump.
It is extremely important for a strength training program to be safe, time efficient, and productive. To reduce orthopedic stress while strength training, players should work within an appropriate repetition range (8-15 reps per set) and avoid maxing out (seeing how much they can lift for one repetition).
Players should aim to make every strength training workout as time efficient as possible; this is done by using a limited number of sets and exercises, thus making the workout brief, yet very intense. This can also be accomplished by minimizing rest intervals between sets to induce an overall conditioning effect.
A strength program should focus on training the entire body equally to ensure muscle balance, as well as having each exercise taken to the point of momentary muscular fatigue (the point at which no further reps can be achieved). Working opposing muscle groups equally will help reduce the risk of on-court injuries, while training at a high level of intensity will produce maximum results.
All of this can be accomplished in two or three well-planned full-body workouts per week, each lasting about an hour.
Power
As obvious as it sounds, if a player wants to be able to jump higher, he or she needs to practice jumping as high they can. Plyometric exercises such as jumping, skipping and bounding--if incorporated appropriately--provide a means for players to practice jumping with maximum effort in a controlled and safe environment. Additionally, a proper plyometric program can help train the nervous system to perform athletic movements more efficiently. These exercises and drills should be chosen carefully and be done in limited volume.
What Are Plyometrics?
Plyometrics are exercises that
usually involve some form
of explosive movement such as
jumping, hopping, or bounding
for the lower body, as well as
some type of swinging, pushing,
and throwing for the upper body.
Plyometrics are designed to
increase power, coordination,
balance and quickness.
Again, attempts should be made to reduce as much impact and orthopedic stress as possible. That is, try and use soft training surfaces, make sure your players are wearing proper footwear, and know that when it comes to plyometric training, more is not necessarily better.
Squat jumps, broad jumps, lateral bounds, and box jumps are some common plyometric exercises used to increase a basketball player’s explosiveness. As mentioned before, when performing box jumps, it is highly recommended that players jump onto the boxes only; they should walk down off of the boxes to eliminate as much impact as possible.
It is important to note that these exercises should be performed when players’ legs are fresh; they should be done before a strength training workout if both workouts are being performed one after the other.
Flexibility
Flexibility is widely defined as the range of motion in a joint or group of joints. Improving flexibility in the hamstrings, ankles, lower back, and hips can increase a player’s potential to be explosive. Flexibility is best accomplished by performing all strength training movements through a full range of motion, as well as performing dynamic flexibility exercises before every workout or practice.
The days of sitting on the ground and static stretching are over! In addition to improving flexibility, dynamic flexibility exercises assist in developing coordination and motor ability – both of which are attributes that help improve a player’s explosiveness.
Skill Proficiency
Proper skill training is the most overlooked aspect when trying to improve explosiveness on the court. Decreasing the time it takes to perform a specific basketball skill is in essence increasing the speed at which the skill is performed. Thus, increasing the speed at which a skill is executed will result in improved explosiveness on the court.
The most effective and practical way to improve skill proficiency is to perform these skills through countless hours of task-specific skill practice. Players need to practice the specific skill exactly like it will be used in competition--or at actual game speed. For example, the more efficient a guard becomes at shooting a jump shot, the more range he or she will have. Increased proficiency means it will take less time and effort to perform the specific skill as well as perform it more consistently.
Competent coaching, studying videotape, and hours of perfect practice are the best ways to increase skill proficiency.
Conditioning Level
A player’s overall conditioning level is vital in his or her ability to become more explosive. After all, what good is improved strength and skill if it cannot be maintained for an entire game? Preventing or delaying the onset of fatigue is crucial to performance.
A well-prepared and well-conditioned basketball player should be just as strong and skillful in the second half of the game as they were in the first half. Again, it is important to note that being fit and being in basketball shape are two different things. Basketball is a game of repeated high-intensity efforts that are sustained for several minutes on end, with minimal rest and recovery in between. A well-designed and progressive preseason court conditioning program should reflect this, and will make sure players are in great basketball shape.
Another necessity of being in great shape is keeping body fat at an appropriate level. Excess body fat is simply dead weight. Too much dead weight will inhibit flexibility, reduce skill proficiency, and diminish overall conditioning ability. Keeping players’ body fat percentage at an appropriate level is essential for maximizing their ability to be explosive on the court.
In order to maintain body fat levels, players should eat a calorically appropriate diet and adhering to a year-round conditioning program. Please note that additional muscle mass is not a hindrance to improving power, but rather an asset.
In summary, if a player wants to become more explosive on the court, and therefore give themselves an advantage over their opponent, they need to become stronger through productive strength training and structured plyometric drills, while at the same time mastering basketball skills like shooting, ball handling, passing, defending and boxing out. This contributes to the goal of being in superior basketball shape. Again, all of this can be accomplished through a well-designed strength and conditioning program that can be implemented year-round.
Here is a great drill to improve explosiveness on the court. You can check out more tips at Vertical-Jump-Program.com:
HIGHEST POINT
Benefits: Focus and explosiveness
Reps: 1 jump
Sets: 10-12
Rest: 5-10 seconds
Instructions:
* Player stands in a solid box out position as if about to rebound.
* Partner tosses two different colored balls into the air (you can use painted whiffle balls, racquet balls, or tennis balls for this drill).
* Partner calls out a color.
* Player vertically jumps to catch the corresponding colored ball at its highest point.
Coaching point: Player should stay in a low athletic stance (chest over knees over feet) and keep their hands up and active. They should try and keep the caught ball above their shoulders once caught and return to their original stance as quickly as possible.
8 Common Offseason Mistakes to Avoid
By Alan Stein,
For 99 percent of basketball players, their main focus in the initial part (first 4-6 weeks) of the offseason should be to get stronger. There is no such thing as being too strong. When players ask me why strength is so important, I say, "What do you want to be, the bug or the windshield?"
Quickness, agility and getting in great basketball shape are certainly important, but for the first part of the offseason I recommend players focus on increasing the overall strength in their legs/hips, core, and upper body, address strength imbalances, and develop proper movement patterns/footwork.
There are numerous weekly training schedules you can utilize. You need to decide how many days a week you can train and how long you have to train each session. Just make sure you balance all of the components of your individual player development (don't forget skill work!) and prioritize working on the weaknesses you established from your self evaluation.
Here is an overview of eight common mistakes players make with their offseason training:
* Players who get caught up in the latest fads. While there are a ton of valuable tools you can use to get stronger and more powerful, you don't need any goofy shoes or gizmos and gadgets to get better. You need to intensely and progressively work the muscles of your entire body through every plane of movement and angle of motion. This can be done with a combination of "old school" exercises (bench press, pull-ups, deadlifts, etc.) as well as some "new wave" concepts (medicine balls, bands, TRX trainer, etc.). However, if you spend your entire workout standing on one foot on a BOSU ball, you are missing the boat!
* Players who pay little attention to proper footwork and technique. Your footwork is critical in shooting as well as in your agility training. Proper landing, planting and cutting is important for injury prevention as well as maximum athletic efficiency on the court. Don't reinforce bad habits when you are training.
* Players who follow a strength and conditioning program because it comes from a famous player, coach or team. Following their program does not guarantee your success. Just because you are following last year's NCAA championship team's program doesn't mean you will automatically get results. It's not what you do; it's how you do it! Effort, consistency and progression are the key to success for any training program.
* Players who follow a program not specific to their needs. Strength and conditioning for basketball players is a means to an end, not an end itself. You are not a bodybuilder, football player, marathon runner, Powerlifter or Olympic lifter; so don't train like one! Certainly there are valuable exercises and concepts from each of those sports, but you need to follow a program specific to you as a basketball player. Are the weights you are lifting appropriate? Are you working the right movement patterns (defensive slides, jumping, back pedaling, etc.)? Are you working within appropriate work/rest ratios?
* Players who train too much. This is a very common mistake, especially with plyometrics. Basketball is already very plyometric in nature. There's no need to over do it, especially if you are playing AAU. If you played in five games over the weekend, you don't need to do box jumps on Monday. Not getting enough rest in between workouts is another problem. You don't need to lift every day of the week to make progress.
* Players who have poor nutritional habits. This is a very common theme for a lot of players; from high school to the NBA. I will make this simple. Eat like a bird, look like a bird. Eat like crap, play like crap.
* Players who just lift weights and don't work on their skills enough. No matter how fit or strong you are if you can't shoot, pass, or handle the ball you will never be a good player! Ball handling and shooting are only improved through task-specific repetition. Thousands and thousands of repetitions at game speed!
* Players who make workouts too long. Short, intense workouts will get the job done. And don't allow yourself to have a bad workout because you "feel tired" or just "don't feel like working out." If you only work hard on the days you feel like it, nothing will ever get done! Commit yourself to excellence every workout. One day at a time. Over the entire offseason your progress will be amazing.
For 99 percent of basketball players, their main focus in the initial part (first 4-6 weeks) of the offseason should be to get stronger. There is no such thing as being too strong. When players ask me why strength is so important, I say, "What do you want to be, the bug or the windshield?"
Quickness, agility and getting in great basketball shape are certainly important, but for the first part of the offseason I recommend players focus on increasing the overall strength in their legs/hips, core, and upper body, address strength imbalances, and develop proper movement patterns/footwork.
There are numerous weekly training schedules you can utilize. You need to decide how many days a week you can train and how long you have to train each session. Just make sure you balance all of the components of your individual player development (don't forget skill work!) and prioritize working on the weaknesses you established from your self evaluation.
Here is an overview of eight common mistakes players make with their offseason training:
* Players who get caught up in the latest fads. While there are a ton of valuable tools you can use to get stronger and more powerful, you don't need any goofy shoes or gizmos and gadgets to get better. You need to intensely and progressively work the muscles of your entire body through every plane of movement and angle of motion. This can be done with a combination of "old school" exercises (bench press, pull-ups, deadlifts, etc.) as well as some "new wave" concepts (medicine balls, bands, TRX trainer, etc.). However, if you spend your entire workout standing on one foot on a BOSU ball, you are missing the boat!
* Players who pay little attention to proper footwork and technique. Your footwork is critical in shooting as well as in your agility training. Proper landing, planting and cutting is important for injury prevention as well as maximum athletic efficiency on the court. Don't reinforce bad habits when you are training.
* Players who follow a strength and conditioning program because it comes from a famous player, coach or team. Following their program does not guarantee your success. Just because you are following last year's NCAA championship team's program doesn't mean you will automatically get results. It's not what you do; it's how you do it! Effort, consistency and progression are the key to success for any training program.
* Players who follow a program not specific to their needs. Strength and conditioning for basketball players is a means to an end, not an end itself. You are not a bodybuilder, football player, marathon runner, Powerlifter or Olympic lifter; so don't train like one! Certainly there are valuable exercises and concepts from each of those sports, but you need to follow a program specific to you as a basketball player. Are the weights you are lifting appropriate? Are you working the right movement patterns (defensive slides, jumping, back pedaling, etc.)? Are you working within appropriate work/rest ratios?
* Players who train too much. This is a very common mistake, especially with plyometrics. Basketball is already very plyometric in nature. There's no need to over do it, especially if you are playing AAU. If you played in five games over the weekend, you don't need to do box jumps on Monday. Not getting enough rest in between workouts is another problem. You don't need to lift every day of the week to make progress.
* Players who have poor nutritional habits. This is a very common theme for a lot of players; from high school to the NBA. I will make this simple. Eat like a bird, look like a bird. Eat like crap, play like crap.
* Players who just lift weights and don't work on their skills enough. No matter how fit or strong you are if you can't shoot, pass, or handle the ball you will never be a good player! Ball handling and shooting are only improved through task-specific repetition. Thousands and thousands of repetitions at game speed!
* Players who make workouts too long. Short, intense workouts will get the job done. And don't allow yourself to have a bad workout because you "feel tired" or just "don't feel like working out." If you only work hard on the days you feel like it, nothing will ever get done! Commit yourself to excellence every workout. One day at a time. Over the entire offseason your progress will be amazing.
Why Officials Are Role Models
Officiating youth basketball is a great responsibility. You have the opportunity to shape the lives of young people by ensuring that ethics, sportsmanship and fair play remain important factors in young players lives.
Officials are the ultimate on-court role models. Coaches and players each have their own areas of responsibility, but officials are and should be held to a higher standard. You are the standard-bearer of honesty and integrity.
An official must do what's right morally and ethically. Your decision cannot be considered the right one just because things happened to work out. The end never justifies the means. If you think about justifying what you're about to do, you probably should not do it.
You cannot afford to have your integrity questioned on situations over which you have direct control. You cannot afford to give even the slightest hint of the appearance of impropriety. That's the higher standard to which all officials are accountable.
Look the part, act the part!
Sometimes you can judge a book by its cover. When an official shows up out of uniform, out of shape and with a bad attitude, that official obviously takes no pride in the job at hand. How you look and how you act will go a long way toward showing your commitment and professionalism.
Look the Part
Stay in Shape -- You don't have to have the physique of an athlete to officiate, but it helps. Officiating is an athletic endeavor. Strive to stay trim and fit.
Dress for Success -- Make sure you wear the proper uniform and wear it properly. That means no shirttails or wrong-colored pants. And don't forget to replace your uniform periodically when it starts to get threadbare.
Watch Your Body Language -- How you carry yourself speaks volumes about you. Stand up straight, make eye contact and don't cross your arms. Smile often, but don't smirk or frown.
Use Crisp, Clear Signals -- A weak, half-hearted signal says you're unsure of yourself. If you're going to make a call, make sure you're swift and confident with your signals.
Act the Part
Show it to Earn it -- You'll gain respect by first showing respect. That includes toward the coaches, players, parents and your fellow officials.
Keep Your Ego in Check -- Don't draw unnecessary attention to yourself with flashy signals or overly officious explanations. Never put your ego above the interest of maintaining a fair and smooth-flowing game.
Respect the Game -- Every game is important to the participants and every officiating assignment should be treated as such. Just because two teams have losing records does not mean you shouldn't put the same amount of energy and professionalism into your game.
Make No Compromises -- Understand that a make-up call is considered cheating and is never allowed. If you make a mistake on one end of the floor, you must never repeat that mistake on the other in a misguided attempt to "even things up."
THE REFEREE'S CHECKLIST
When in doubt, don't.
If you are not sure about a call, don't make it. Judgements must be made with no doubts in mind.
Never compromise your principles.
Don't allow the emotion of a moment to cloud your judgment. Do what you must do, not what you may want to do.
Don't rationalize.
When you rationalize, you lower your standards, and nobody gains from it.
Never work a game if a family member is a player or coach.
If your son or daughter is playing, take a seat in the stands and let others handle those games. Where does "family" end? Your niece? Your cousin? If you have any doubts, don't work the game.
Great officiating is selfless.
Your duty is to the game first, your partner(s) second and yourself third.
Officials are the ultimate on-court role models. Coaches and players each have their own areas of responsibility, but officials are and should be held to a higher standard. You are the standard-bearer of honesty and integrity.
An official must do what's right morally and ethically. Your decision cannot be considered the right one just because things happened to work out. The end never justifies the means. If you think about justifying what you're about to do, you probably should not do it.
You cannot afford to have your integrity questioned on situations over which you have direct control. You cannot afford to give even the slightest hint of the appearance of impropriety. That's the higher standard to which all officials are accountable.
Look the part, act the part!
Sometimes you can judge a book by its cover. When an official shows up out of uniform, out of shape and with a bad attitude, that official obviously takes no pride in the job at hand. How you look and how you act will go a long way toward showing your commitment and professionalism.
Look the Part
Stay in Shape -- You don't have to have the physique of an athlete to officiate, but it helps. Officiating is an athletic endeavor. Strive to stay trim and fit.
Dress for Success -- Make sure you wear the proper uniform and wear it properly. That means no shirttails or wrong-colored pants. And don't forget to replace your uniform periodically when it starts to get threadbare.
Watch Your Body Language -- How you carry yourself speaks volumes about you. Stand up straight, make eye contact and don't cross your arms. Smile often, but don't smirk or frown.
Use Crisp, Clear Signals -- A weak, half-hearted signal says you're unsure of yourself. If you're going to make a call, make sure you're swift and confident with your signals.
Act the Part
Show it to Earn it -- You'll gain respect by first showing respect. That includes toward the coaches, players, parents and your fellow officials.
Keep Your Ego in Check -- Don't draw unnecessary attention to yourself with flashy signals or overly officious explanations. Never put your ego above the interest of maintaining a fair and smooth-flowing game.
Respect the Game -- Every game is important to the participants and every officiating assignment should be treated as such. Just because two teams have losing records does not mean you shouldn't put the same amount of energy and professionalism into your game.
Make No Compromises -- Understand that a make-up call is considered cheating and is never allowed. If you make a mistake on one end of the floor, you must never repeat that mistake on the other in a misguided attempt to "even things up."
THE REFEREE'S CHECKLIST
When in doubt, don't.
If you are not sure about a call, don't make it. Judgements must be made with no doubts in mind.
Never compromise your principles.
Don't allow the emotion of a moment to cloud your judgment. Do what you must do, not what you may want to do.
Don't rationalize.
When you rationalize, you lower your standards, and nobody gains from it.
Never work a game if a family member is a player or coach.
If your son or daughter is playing, take a seat in the stands and let others handle those games. Where does "family" end? Your niece? Your cousin? If you have any doubts, don't work the game.
Great officiating is selfless.
Your duty is to the game first, your partner(s) second and yourself third.
2 Ways to Maximize Training Time
By Micah Lancaster,
Time is a valuable commodity. Unfortunately, not every athlete can afford to spend countless hours in the gym working on their game. While some athletes are blessed with the opportunity to focus on the game of basketball while their parents pay the bills, many players don't have the choice but to have a job in the summer or even work year round.
Either way, whether you have an hour a day to spend in the gym or four hours, the same challenge always remains: how do you get the most out of your time?
Skills and Athleticism
Athleticism is an important part of being a basketball player, and there are many tools, resources, and ways for players to work on quickness, speed, agility, coordination, and jumping. Some players will jump rope, some run a few miles across a hot, sandy beach and others strap a parachute on their back and run with some added resistance.
However, while these methods may help increase overall athleticism, they all require time. Look around you and you will notice many, many players who have used their time for the purpose of being more athletic. The problem is too many have sacrificed the time they needed for skill work, in order to become faster, stronger, and jump higher. The truth is, time must be spent on your skills and your athleticism. That means, for the sake of efficiency, players must find ways to work on both at the same time.
If you want to work on your quickness, speed, and agility without losing out on the reps you need to become a better shooter, ball handler, and skilled player, go out and get an agility ladder. Jump ropes are absolutely necessary for basketball training, but if you are short on time you can't dribble or shoot a basketball while holding onto a jump rope.
A basketball, on the other hand, can be carried through an agility ladder. This provides you with the opportunity to take many shots, from game spots, at game speed, while working on your quickness, balance and overall athleticism. Research some agility ladder footwork, lay one down, carry a basketball through it, and then shoot or drive to the basket. Your workout will immediately become more time efficient and basketball specific.
Free Throws
Let's look at the above question from the perspective of the free throw shot.
Basketball players must take game shots, from game spots, at game speed. They must also learn how to take game free throws. It's not enough to stand at the free-throw line, go through your routine, and just shoot 100 free throws per day. If you never shoot free throws when you are tired, you won't be ready to knock the important foul shots down when you are exhausted in the fourth quarter with the game on the line.
That being said, there are many ways to get tired, but not as many ways to get tired in a basketball-efficient manner. Running countless sprints and suicides may be able to take the wind out of your lungs, but what if you only have 15 minutes to practice your foul shots?
Give this a go. First, break up your free throws. It's not realistic to stand at the line and shoot 25 or 50 straight, because the most you will ever shoot in a game is three in a row. Then, add pushups. Shoot two, do five pushups. Shoot three, do five pushups. Shoot two, do five pushups.
As your arms get tired you will have to rely on your legs, which is a great way to simulate the fourth quarter when your legs are needed most.
If you are a little skeptical, think of it this way: when it comes to training efficiently, you don't necessarily want to burn out your legs for free throw practice. After all, you'll need them fresh for the agility ladder.
Time is a valuable commodity. Unfortunately, not every athlete can afford to spend countless hours in the gym working on their game. While some athletes are blessed with the opportunity to focus on the game of basketball while their parents pay the bills, many players don't have the choice but to have a job in the summer or even work year round.
Either way, whether you have an hour a day to spend in the gym or four hours, the same challenge always remains: how do you get the most out of your time?
Skills and Athleticism
Athleticism is an important part of being a basketball player, and there are many tools, resources, and ways for players to work on quickness, speed, agility, coordination, and jumping. Some players will jump rope, some run a few miles across a hot, sandy beach and others strap a parachute on their back and run with some added resistance.
However, while these methods may help increase overall athleticism, they all require time. Look around you and you will notice many, many players who have used their time for the purpose of being more athletic. The problem is too many have sacrificed the time they needed for skill work, in order to become faster, stronger, and jump higher. The truth is, time must be spent on your skills and your athleticism. That means, for the sake of efficiency, players must find ways to work on both at the same time.
If you want to work on your quickness, speed, and agility without losing out on the reps you need to become a better shooter, ball handler, and skilled player, go out and get an agility ladder. Jump ropes are absolutely necessary for basketball training, but if you are short on time you can't dribble or shoot a basketball while holding onto a jump rope.
A basketball, on the other hand, can be carried through an agility ladder. This provides you with the opportunity to take many shots, from game spots, at game speed, while working on your quickness, balance and overall athleticism. Research some agility ladder footwork, lay one down, carry a basketball through it, and then shoot or drive to the basket. Your workout will immediately become more time efficient and basketball specific.
Free Throws
Let's look at the above question from the perspective of the free throw shot.
Basketball players must take game shots, from game spots, at game speed. They must also learn how to take game free throws. It's not enough to stand at the free-throw line, go through your routine, and just shoot 100 free throws per day. If you never shoot free throws when you are tired, you won't be ready to knock the important foul shots down when you are exhausted in the fourth quarter with the game on the line.
That being said, there are many ways to get tired, but not as many ways to get tired in a basketball-efficient manner. Running countless sprints and suicides may be able to take the wind out of your lungs, but what if you only have 15 minutes to practice your foul shots?
Give this a go. First, break up your free throws. It's not realistic to stand at the line and shoot 25 or 50 straight, because the most you will ever shoot in a game is three in a row. Then, add pushups. Shoot two, do five pushups. Shoot three, do five pushups. Shoot two, do five pushups.
As your arms get tired you will have to rely on your legs, which is a great way to simulate the fourth quarter when your legs are needed most.
If you are a little skeptical, think of it this way: when it comes to training efficiently, you don't necessarily want to burn out your legs for free throw practice. After all, you'll need them fresh for the agility ladder.
The Most Missed Shot In Basketball
By Mike Mahon,
Do you know what the most missed shot in basketball is?
Is it the 3-point shot? Nope.
The mid-range jump shot ? Nope.
The free throw? Wrong Again.
You might not believe it, but the most missed shot in basketball is not the 3-pointer, its not the mid-range, it's not the free throw. In fact, it is the layup.
The layup essentially is the highest percentage shot a player can possibly take in basketball, yet it is missed again and again and again. But why is the layup missed so much?
Well the answer is simple. Because of the nature of just how easy a layup is to perform, players fail to take the time to master the execution of a fundamental layup. At the end of the day, they cost their teams valuable victories and lower their potential points-per-game statistics.
Here some simple tips that can help you master this fundamental skill:
Live Low And Watch Your Game Grow
When you begin to execute a layup, you must always play the game from low to high. Too many players play the game stiff legged and fail to tap into their full explosion capabilities because they refuse to play low.
By playing low you will have better body control and balance, and will be a strong finisher around the basket. The only time you should be high is when you are exploding the hoop and releasing your shot to score two points for your team.
Ball, You, Man
I learned this tip from Five Star Basketball many years ago, and it really helped me to become a fundamentally sound finisher around the basket. You must always keep your body between the defender and the ball. A good rule of thumb when finishing around the hoop is to hold the ball strong above your hip like Lamar Odom does so you can protect the ball, absorb the contact and finish strong.
Explode To The Hoop and Fully Extend Yourself To The Cup
Whether you finish off one or two legs on your layups, you must be explosive. I recommend that you master both takeoffs because it will provide you more scoring options when you need to make a quick decision around the basket. Practice driving your knee up like a rocket ship and explode to the hoop fully extending your hand to the basket. As you become a craftier finisher you will learn how to get your defender on your back and create separation by extending to the basket and getting the bucket and foul.
Have A Soft Touch On Your Finishes And High Off The Glass
One of the main reasons why players have trouble making layups is because they have no touch. No matter if you are going 100 miles per hour to the hoop or if you are under control off a fundamental jump stop, you must be able to execute an overhand or underhand layup with soft touch.
When you begin practicing your layups, aim for the top corner of the square. However, after you master that, attempt to shoot them higher and higher off the backboard. Pistol Pete Maravich used to say if you can float the ball up off the top of backboard, not even Wilt Chamberlain or Michael Jordan can grab it. If it is good enough for Pistol Pete, it is good enough to add to your game.
Be Able To Execute A Lay-up In One Dribble From The 3-Point Line
The great players not only have great touch, can play the game low to high and have great explosion to the basket, but they also can get their shot off quickly before the defense can react because they can get to the hoop in one dribble.
Getting to the hoop in one dribble is a progressional skill and takes great timing and confidence, but it is easier then you might think. On the right-hand side work on taking explosive strides of left-right-left, and on the right side of the basket explosively stride right-left-right.
After this skill is mastered without a dribble, add a dribble and work on creating complete separation and finishing strong. If you can master this, you are on your way to becoming your teams all-star MVP!
Remember, you have a choice to get better, finish strong and become a fundamentally sound basketball player. You don't have to practice, but when game time comes and you can't make the easiest shot in basketball, then you don't have to play either! I think you all get my point: don't just work hard, work smart, and go out and dominate the court.
Do you know what the most missed shot in basketball is?
Is it the 3-point shot? Nope.
The mid-range jump shot ? Nope.
The free throw? Wrong Again.
You might not believe it, but the most missed shot in basketball is not the 3-pointer, its not the mid-range, it's not the free throw. In fact, it is the layup.
The layup essentially is the highest percentage shot a player can possibly take in basketball, yet it is missed again and again and again. But why is the layup missed so much?
Well the answer is simple. Because of the nature of just how easy a layup is to perform, players fail to take the time to master the execution of a fundamental layup. At the end of the day, they cost their teams valuable victories and lower their potential points-per-game statistics.
Here some simple tips that can help you master this fundamental skill:
Live Low And Watch Your Game Grow
When you begin to execute a layup, you must always play the game from low to high. Too many players play the game stiff legged and fail to tap into their full explosion capabilities because they refuse to play low.
By playing low you will have better body control and balance, and will be a strong finisher around the basket. The only time you should be high is when you are exploding the hoop and releasing your shot to score two points for your team.
Ball, You, Man
I learned this tip from Five Star Basketball many years ago, and it really helped me to become a fundamentally sound finisher around the basket. You must always keep your body between the defender and the ball. A good rule of thumb when finishing around the hoop is to hold the ball strong above your hip like Lamar Odom does so you can protect the ball, absorb the contact and finish strong.
Explode To The Hoop and Fully Extend Yourself To The Cup
Whether you finish off one or two legs on your layups, you must be explosive. I recommend that you master both takeoffs because it will provide you more scoring options when you need to make a quick decision around the basket. Practice driving your knee up like a rocket ship and explode to the hoop fully extending your hand to the basket. As you become a craftier finisher you will learn how to get your defender on your back and create separation by extending to the basket and getting the bucket and foul.
Have A Soft Touch On Your Finishes And High Off The Glass
One of the main reasons why players have trouble making layups is because they have no touch. No matter if you are going 100 miles per hour to the hoop or if you are under control off a fundamental jump stop, you must be able to execute an overhand or underhand layup with soft touch.
When you begin practicing your layups, aim for the top corner of the square. However, after you master that, attempt to shoot them higher and higher off the backboard. Pistol Pete Maravich used to say if you can float the ball up off the top of backboard, not even Wilt Chamberlain or Michael Jordan can grab it. If it is good enough for Pistol Pete, it is good enough to add to your game.
Be Able To Execute A Lay-up In One Dribble From The 3-Point Line
The great players not only have great touch, can play the game low to high and have great explosion to the basket, but they also can get their shot off quickly before the defense can react because they can get to the hoop in one dribble.
Getting to the hoop in one dribble is a progressional skill and takes great timing and confidence, but it is easier then you might think. On the right-hand side work on taking explosive strides of left-right-left, and on the right side of the basket explosively stride right-left-right.
After this skill is mastered without a dribble, add a dribble and work on creating complete separation and finishing strong. If you can master this, you are on your way to becoming your teams all-star MVP!
Remember, you have a choice to get better, finish strong and become a fundamentally sound basketball player. You don't have to practice, but when game time comes and you can't make the easiest shot in basketball, then you don't have to play either! I think you all get my point: don't just work hard, work smart, and go out and dominate the court.
The Top 10 Workout Killers
Think about this concept: the majority of players really don't want to work hard for free, and what is remarkable is people pay others to take their body and mind to a place it's never been. That being said, this article is about things that may kill an athlete's workout.
If you can overcome these workout killers, then as a player you will get better and as a coach you will gain the trust and dependence of your athletes. Because, when you think about it, you have three times as many practices as you do games.
If you can overcome these workout killers, then as a player you will get better and as a coach you will gain the trust and dependence of your athletes. Because, when you think about it, you have three times as many practices as you do games.
Boredom
If your athletes get bored, they begin to hate the workout. And you should not have a negative connotation to any exercises you are doing.Fatigue
Anytime an athlete continues to be out of shape and gets tired, you start to lose the player's bio-mechanics. The player will start to teach the muscles incorrect memory. In other words, their form will be off in everything they do. John Wooden said it best: "Perfect practice makes permanent results". There is a difference between being tired and being winded. If a player is winded, they can continue to go through each exercise hard and correct.Lack of Game Speed
If a player does not simulate game speed, the practice is not truly authentic. I always have my players practice a little bit above and beyond game speed. If the practice is hard the game will be easy. Now obviously there will be times when you are just working on form and mechanics. And those practices are necessary and different.No Game-Like Drills
Anytime a player is practicing and studying the wrong notes, he won't be ready for the test. What I mean by that is a coach has to give the players the correct drills in order to have congruent skills in the game. For example, in basketball you can't have a kid spinning two balls and expect him to improve his ball handling. Also you must stay in progression. The skills and drills must build up. For example, if an athlete has trouble shooting layups, they shouldn't spend all of their time shooting 3-pointers.Too Many Players, Lack of Equipment
The key to getting your players better, once they learn, is repetition and conditioning. You can't have six players in a drill and only one ball. What have made our reputation good are our results. We get results from making sure that every player in our workout has a ball. This way, players are getting enough repetitions. We also make sure there is no standing around or down time. We implement two skills in multiple sequence drills. Players are always on the move.5 Exercises to Improve Power
If I could show you five exercises that will noticeably improve your total body power and performance on the basketball court, these would be it. These exercises are great because they can be done on your own, are quick, effective and produce great results.
Power is important on the court, so let’s make you a force to reckon with when the games start.
How to Perform It:
How to Perform It:
How to Perform It:
How to Perform It:
How to Perform It:
Power is important on the court, so let’s make you a force to reckon with when the games start.
Basketball Plyo Push Ups
This exercise will help basketball players learn how to give and absorb force effectively and efficiently. Mastery of this exercise will translate into quicker, more explosive hands and a powerful upper body ready to dominate the hardwood.How to Perform It:
- Place yourself in a push-up position, straddling the basketball with both of your hands.
- Lower yourself down halfway to the ground.
- Violently explode off the floor and catch and stabilize yourself on your basketball and hold for a one count.
- Toss yourself off and land softly on the floor.
- Repeat for desired repetitions.
Medicine Ball Wall Throws
This drill is great for hand-eye coordination, and the nature of the motions will dramatically improve your ability to pass, catch and control the basketball. That will drastically transfer to more precise passing and catching abilities on the court along with your new greater sense of power.How to Perform It:
- Face a wall with a medicine ball in your hands around chest height.
- Violently fire the medicine ball at a predetermined target at the wall.
- Have your hands out in front of you ready to absorb the rebound of the ball off the wall.
- Catch the ball.
- Fire it back at the wall for desired repetitions or time.
Medicine Ball Rotational Side Wall Throws
This drill is another great power exercise that every basketball player should learn to perform. I love it because just like all the previous exercises, it improves your hand-eye coordination, which is vital to becoming a successful basketball player. It also dramatically improves your body core strength, and ability to explosively change direction. Talk about a bang-for-your-buck exercise.How to Perform It:
- Stand in an athletic stance with your feet shoulder-width apart facing the wall sideways.
- Hold the medicine ball with both hands and arms only slightly bent on the side of your hip farthest away from the wall.
- Swing ball over to your hip and violently toss the ball underhand and forward against the wall.
- Have your hands up and ready to receive the rebound of the ball back to you.
- Catch ball on the bounce from your wall and make sure that you repeat it again and again.
- Make sure you work on the drills with both sides of your body.
Medicine Ball Slams
Medicine ball slams are a tremendous upper-body strength and power builder for basketball player. This exercise is great because it can be done in a relative small area of space, it improves your sports performance, and players really enjoy doing it.How to Perform It:
- Stand in an athletic stance with your feet shoulder-width apart and the medicine ball tucked behind your head.
- Explosively and forcefully slam the medicine ball into the ground as hard as you can.
- Squat down and pick up the medicine ball and repeat for desired repetitions.
Medicine Ball Squat Throws
Of all the great basketball explosion exercises, squat throws is by far my favorite exercise. I like this exercise because it teaches you how to transfer the energy from the ground and explosively release it through your hands. Many players have trouble mastering this concept, but after regularly performing this exercise, they become much more explosive from head to toe.How to Perform It:
- Stand in an athletic stance with your feet shoulder-width apart while you are holding a medicine ball and chest level.
- Quickly squat down to parallel
- Explosively jump straight up and explode the medicine ball above your head as high as you can.
- Let the medicine ball drop to the ground, pick it up and repeat steps 1-3 for desired reps.
How Great Basketball Players Become Great
By Alan Stein,
The most elite basketball players absolutely love to play basketball. They want to play 24-7. They always have a ball in their hand and they are always trying to get up shots. They would rather play basketball than do just about anything else. When they aren't playing basketball they are watching it on TV or playing it on Playstation 2. And most of them have been this way since they were little.
Do you have the same love for the game? Do you have the same passion? How important is basketball to you?
The most elite level players are super competitive and hate to lose. Whether they are playing a video game, 1-on-1, or a game of H-O-R-S-E; they always try to win. They never concede. Winning is the only option. Especially when they are playing their peers or when bragging rights are on the line.
Does winning matter that much to you? How hot does your competitive fire burn?
There are usually two types of elite level players; those who are very naturally gifted and rely more on their size and athletic ability and those who really know how to play the game, have a high basketball IQ and sound fundamentals. Which type of player are you? Do you work on your fundamentals and really learn the game despite being (or not being) born with certain physical gifts?
Along those lines, there are two other categories for elite level players; those who have a tremendous work ethic and those who are lazy. Unfortunately, many of the players who are the most naturally gifted are also the laziest, because they haven't had to work hard to be successful. They have been able to rely solely on their size, strength, quickness and explosiveness. They aren't hard to spot. Heck, I can tell in the first five minutes of warm-ups which guys like to work and which guys don't.
Do you enjoy putting in the hard work necessary to be a great player? Or do you constantly look for short cuts and the easy way?
Another indicator I use to evaluate great players are the intangibles: attitude, enthusiasm, manners, punctuality, and appearance (how they present themselves). Basketball is a team game and I can always spot which are the players other people want to play with, or which players I would want to coach. These players are energy givers, not energy takers. Their attitude and enthusiasm raises the level of those around them. They are polite, friendly, and engaging. Are you an energy giver or an energy taker? Are you always on time? Do you say please and thank you? Those might sound like small things, but they aren't. Who wants play with--or coach--a jerk?
Obviously, the players who have the best chance to excel at the next level (whether college or the NBA) are those who combine natural talent, solid fundamentals, an unparalled work ethic, and have a fantastic attitude. Those are the Kobe Bryants and LeBron Jameses of the world.
The most elite basketball players absolutely love to play basketball. They want to play 24-7. They always have a ball in their hand and they are always trying to get up shots. They would rather play basketball than do just about anything else. When they aren't playing basketball they are watching it on TV or playing it on Playstation 2. And most of them have been this way since they were little.
Do you have the same love for the game? Do you have the same passion? How important is basketball to you?
The most elite level players are super competitive and hate to lose. Whether they are playing a video game, 1-on-1, or a game of H-O-R-S-E; they always try to win. They never concede. Winning is the only option. Especially when they are playing their peers or when bragging rights are on the line.
Does winning matter that much to you? How hot does your competitive fire burn?
There are usually two types of elite level players; those who are very naturally gifted and rely more on their size and athletic ability and those who really know how to play the game, have a high basketball IQ and sound fundamentals. Which type of player are you? Do you work on your fundamentals and really learn the game despite being (or not being) born with certain physical gifts?
Along those lines, there are two other categories for elite level players; those who have a tremendous work ethic and those who are lazy. Unfortunately, many of the players who are the most naturally gifted are also the laziest, because they haven't had to work hard to be successful. They have been able to rely solely on their size, strength, quickness and explosiveness. They aren't hard to spot. Heck, I can tell in the first five minutes of warm-ups which guys like to work and which guys don't.
Do you enjoy putting in the hard work necessary to be a great player? Or do you constantly look for short cuts and the easy way?
Another indicator I use to evaluate great players are the intangibles: attitude, enthusiasm, manners, punctuality, and appearance (how they present themselves). Basketball is a team game and I can always spot which are the players other people want to play with, or which players I would want to coach. These players are energy givers, not energy takers. Their attitude and enthusiasm raises the level of those around them. They are polite, friendly, and engaging. Are you an energy giver or an energy taker? Are you always on time? Do you say please and thank you? Those might sound like small things, but they aren't. Who wants play with--or coach--a jerk?
Obviously, the players who have the best chance to excel at the next level (whether college or the NBA) are those who combine natural talent, solid fundamentals, an unparalled work ethic, and have a fantastic attitude. Those are the Kobe Bryants and LeBron Jameses of the world.
5 Steps to Being a Great Leader
By Alan Stein,
In addition to always finding new exercises, drills, and training techniques, a good portion of my professional development is focused on leadership. I have dozens and dozens of books, have binders full of notes and handouts, and read several weekly blogs all focused on the topic of effective leadership. I have been fascinated by the qualities that make great leaders for as long as I can remember. And continuing to improve my own leadership skill set is one of my top priorities.
I truly believe there is a tremendous lack of leadership in today's game; specifically with today's youth. Basketball is a team game that thrives on leadership; from both the coaches and players. One of the main reasons the Los Angeles Lakers have won several NBA championships is because of the outstanding leadership of Phil Jackson and Kobe Bryant.
You can't underestimate the power of a great leader. Great leaders make the impossible seem possible.
Some folks think leaders are born; some think they are developed. I happen to think it is a little bit of both. Regardless, I am confident anyone can work to improve to their leadership skill set. The traits needed to be a successful leader apply to both players and coaches at every level. If the coach is the only leader in the gym; that team won't be very successful.
Here are five traits that contribute to effective leadership:
Learn From Your Mistakes
To be a good leader you have to take calculated risks and you will certainly make some mistakes along the way. Admit them. Learn from them. Don't repeat them! These mistakes can be in the classroom or on the court.
"Success comes from good decisions. Good decisions come from experience. Experience comes from bad decisions."
Lead by Example
The old adage "do as I say, not as I do" doesn't fly in today's world. If you expect it from the people you are leading, you have to expect it from yourself. You must hold yourself accountable before you can hold anyone else. If you expect your players or teammates to be on time, then you need to be on time. If you expect them to know every play in your playbook, then you need to know them too. If you want to be a leader, people notice.
"Do what has to be done. Do it when it has to be done. Do it as well as you can. Do it this way all of the time."
Put Others' Needs First
Compassion and empathy are extremely important to quality leadership. It is impossible to be selfish and be an effective leader. If you are a player, are you playing for the scoreboard or the scorebook? Are you playing for the name on the front of the jersey or the back? If you are a coach, do you listen to your players' feedback and thoughts? Treat your teammates and players right and genuinely care about them.
"No one cares how much you know until they know how much you care."
Have Confidence
Your attitude is something you have complete control of and will influence everything you do in life. A positive attitude helps build confidence. You must have a strong self-worth and be confident in your abilities, without being arrogant or cocky. It sounds corny, but you have to feel good about yourself to be a good leader. No one is going to follow someone who doesn't believe in themselves. Confidence comes from a sound work ethic and from being prepared. If you are going into a game and aren't confident you can win; it's because you know you didn't do what was necessary to prepare!
"Don't ever take a shot you aren't confident you are going to make."
Set a High Standard
If you do everything to the best of your ability, then you can expect it from those you lead. If you are always on time, always work hard, and always put your heart and soul into every practice, workout, and game--then you can expect your teammates and players to do the same. But you have to believe your teammates and players can meet this standard. A good leader will motivate those they are leading to do so. You want to be the type of leader who raises the level of everyone around you. Set the bar high and then lead them to it!
"It is a funny thing about life; if you refuse to accept anything but the best, you often get it."
These are just some of the traits needed to be an effective leader. Whether you are the point guard on a high school basketball team or an assistant college coach, your ability to be an effective leader will dictate your success as well as your team's success.
In addition to always finding new exercises, drills, and training techniques, a good portion of my professional development is focused on leadership. I have dozens and dozens of books, have binders full of notes and handouts, and read several weekly blogs all focused on the topic of effective leadership. I have been fascinated by the qualities that make great leaders for as long as I can remember. And continuing to improve my own leadership skill set is one of my top priorities.
I truly believe there is a tremendous lack of leadership in today's game; specifically with today's youth. Basketball is a team game that thrives on leadership; from both the coaches and players. One of the main reasons the Los Angeles Lakers have won several NBA championships is because of the outstanding leadership of Phil Jackson and Kobe Bryant.
You can't underestimate the power of a great leader. Great leaders make the impossible seem possible.
Some folks think leaders are born; some think they are developed. I happen to think it is a little bit of both. Regardless, I am confident anyone can work to improve to their leadership skill set. The traits needed to be a successful leader apply to both players and coaches at every level. If the coach is the only leader in the gym; that team won't be very successful.
Here are five traits that contribute to effective leadership:
Learn From Your Mistakes
To be a good leader you have to take calculated risks and you will certainly make some mistakes along the way. Admit them. Learn from them. Don't repeat them! These mistakes can be in the classroom or on the court.
"Success comes from good decisions. Good decisions come from experience. Experience comes from bad decisions."
Lead by Example
The old adage "do as I say, not as I do" doesn't fly in today's world. If you expect it from the people you are leading, you have to expect it from yourself. You must hold yourself accountable before you can hold anyone else. If you expect your players or teammates to be on time, then you need to be on time. If you expect them to know every play in your playbook, then you need to know them too. If you want to be a leader, people notice.
"Do what has to be done. Do it when it has to be done. Do it as well as you can. Do it this way all of the time."
Put Others' Needs First
Compassion and empathy are extremely important to quality leadership. It is impossible to be selfish and be an effective leader. If you are a player, are you playing for the scoreboard or the scorebook? Are you playing for the name on the front of the jersey or the back? If you are a coach, do you listen to your players' feedback and thoughts? Treat your teammates and players right and genuinely care about them.
"No one cares how much you know until they know how much you care."
Have Confidence
Your attitude is something you have complete control of and will influence everything you do in life. A positive attitude helps build confidence. You must have a strong self-worth and be confident in your abilities, without being arrogant or cocky. It sounds corny, but you have to feel good about yourself to be a good leader. No one is going to follow someone who doesn't believe in themselves. Confidence comes from a sound work ethic and from being prepared. If you are going into a game and aren't confident you can win; it's because you know you didn't do what was necessary to prepare!
"Don't ever take a shot you aren't confident you are going to make."
Set a High Standard
If you do everything to the best of your ability, then you can expect it from those you lead. If you are always on time, always work hard, and always put your heart and soul into every practice, workout, and game--then you can expect your teammates and players to do the same. But you have to believe your teammates and players can meet this standard. A good leader will motivate those they are leading to do so. You want to be the type of leader who raises the level of everyone around you. Set the bar high and then lead them to it!
"It is a funny thing about life; if you refuse to accept anything but the best, you often get it."
These are just some of the traits needed to be an effective leader. Whether you are the point guard on a high school basketball team or an assistant college coach, your ability to be an effective leader will dictate your success as well as your team's success.
4 Ways to Improve Your Mental Game
By Jeff Haefner,
Want to shoot better? Then you might be surprised at how much of your game is mental.
For instance, if you imagine yourself missing shot after shot, how do you feel? Pretty lousy. And, chances are very high that you're going to do exactly what you imagined: you're going to miss shot after shot.
Then, your performance spirals downward because the more shots you miss, the worse you shoot.
So, let's look at how to improve your mental game with these basketball shooting tips that will help you shoot better.
Stop Thinking
Practice is the time to think about the mechanics of your shooting, not during a game.
When it comes to your games, don't think about your shot, and don't pick apart the mechanics of what you're doing. This will only trip you up.
Just shoot.
Stop Being Afraid of Failing
Did you know that even the pros miss their shots more than half the time?
Yep. More than half.
Stop being terrified of missing your shots. Everyone misses.
Fear causes anxiety. Anxiety causes you to tense up. And then you're going to miss even more shots.
So, relax. Realize that if your shooting game isn't on, you can still contribute to the team in other ways like basketball defense. It all comes out in the wash.
Focus On Your Zone
You've probably been in The Zone before, right? You know, when your shots seemed effortless, and playing was just plain fun.
When you're in The Zone you feel like you're flying. So, make an effort to get in The Zone for games. Focus on clearing your mind of clutter. Make a list of everything you need to do (school work, things at work, etc.) so you don't have to think about remembering it all during the game.
This will keep your mind focused on playing, and nothing else.
Relax
When your mind is relaxed, your body is relaxed, and when your body is relaxed, your shots are looser and more accurate.
So, make a real effort to relax before games.
How? Well, you can try meditation. Don't laugh; even Kobe Bryant meditates before his games.
To meditate, sit in a comfortable position in a quiet place. Close your eyes, relax your mind, and just focus on breathing in and out. That's it.
Do this for up to 20 minutes. Normally 10 minutes will be fine, but if you're getting really relaxed then keep at it!
Want to shoot better? Then you might be surprised at how much of your game is mental.
For instance, if you imagine yourself missing shot after shot, how do you feel? Pretty lousy. And, chances are very high that you're going to do exactly what you imagined: you're going to miss shot after shot.
Then, your performance spirals downward because the more shots you miss, the worse you shoot.
So, let's look at how to improve your mental game with these basketball shooting tips that will help you shoot better.
Stop Thinking
Practice is the time to think about the mechanics of your shooting, not during a game.
When it comes to your games, don't think about your shot, and don't pick apart the mechanics of what you're doing. This will only trip you up.
Just shoot.
Stop Being Afraid of Failing
Did you know that even the pros miss their shots more than half the time?
Yep. More than half.
Stop being terrified of missing your shots. Everyone misses.
Fear causes anxiety. Anxiety causes you to tense up. And then you're going to miss even more shots.
So, relax. Realize that if your shooting game isn't on, you can still contribute to the team in other ways like basketball defense. It all comes out in the wash.
Focus On Your Zone
You've probably been in The Zone before, right? You know, when your shots seemed effortless, and playing was just plain fun.
When you're in The Zone you feel like you're flying. So, make an effort to get in The Zone for games. Focus on clearing your mind of clutter. Make a list of everything you need to do (school work, things at work, etc.) so you don't have to think about remembering it all during the game.
This will keep your mind focused on playing, and nothing else.
Relax
When your mind is relaxed, your body is relaxed, and when your body is relaxed, your shots are looser and more accurate.
So, make a real effort to relax before games.
How? Well, you can try meditation. Don't laugh; even Kobe Bryant meditates before his games.
To meditate, sit in a comfortable position in a quiet place. Close your eyes, relax your mind, and just focus on breathing in and out. That's it.
Do this for up to 20 minutes. Normally 10 minutes will be fine, but if you're getting really relaxed then keep at it!
Abonați-vă la:
Postări (Atom)