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!
miercuri, 1 septembrie 2010
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.
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