Basketball Nutrition – 25 Winning Foods For Performance Gains

February 4, 2020 By basketballtrainer

Basketball Nutrition Overview

Nutrition is one of the most important, yet overlooked issues related to success on the basketball court. Many people regularly choose momentary cost and convenience over health and basketball performance. These decisions make an immediate difference and have a long term effect, whether positively or negatively. Making the right decisions today will have a positively profound effect tomorrow.

In order to reach your peak performance on the court, you must meet your nutritional needs with nutrient-dense, real food. Foods that do not fall into this category can be harmful and work against you and your efforts to become your best, especially heavily processed foods.

The purpose of all five parts of this article is to provide you with a higher level of nutritional thinking. It may challenge your taste buds, but in the end, the rewards are substantial; improved performance on the basketball court, clearer thinking, and less inflammation throughout your body.

Basketball Food Criteria To Win Nutritional Gains

In order to qualify for this list, each food had to fall under all five of the following categories. It is important to note that many of the most nutritious foods on the planet (organ meats, oysters, etc.) were excluded from this list because most people do not find them tasty. They must:

Provide good nutrition
Be industrial seed oil-free and grain-free
Contain no added sugar
Be kid-friendly (note: preparing food with sea salt, organic coconut oil, and/or grass-fed butter can make all the difference in the taste of foods, i.e. vegetables)
Provide the energy (individually or collectively) necessary to sustain the rigorous demands of high-level basketball.

The goal is simple: eliminate or greatly reduce processed food from your diet. Even though some foods (simple sugars such as, candy, sodas, etc.) may offer you immediate energy needs, they can destroy your health over time due to their effects on your gut bacteria, blood sugar / insulin levels, and inflammation levels. Over time, eating naturally sweet and savory foods will train your taste buds so that you will no longer desire lab-created, chemically-laden, sugary junk food.

The term “organic” is used for most of the foods on this list. Organic means that crops must be grown without synthetic pesticides, GMO’s, and sewage sludge-based and petroleum-based fertilizers. Livestock is raised outdoors and fed organic feed. They are also not given hormones, antibiotics, or fed any animal by–products.

Although it can be more expensive to eat organic, grass-fed (cows that eat grass only), and wild-caught (fish living in the wild, not farmed) food, it is far less expensive than correcting the health and disease issues created by eating more heavily processed, sugary foods. You can pay now or you can pay later. So, as often as possible, stick to the designated organic, grass-fed, wild-caught, and pasture-raised (birds that are kept outdoors throughout the year and that eat grass, bugs, worms and whatever they can forage) designation.

The foods listed will help provide you with the health-promoting benefits, energy, and muscle repair, and recovery that is essential for optimal performance on the basketball court. Although not listed as one of “The 25 Best Foods for Basketball Players,” filtered water is as important as any of the foods discussed. Filtering water removes harmful arsenic and DBPs (carcinogens), fluoride (associated with weakening the immune system), and aluminum (linked to hyperactivity and learning disabilities).

Keep in mind, limiting your selection to just a few of the foods on this list will not have the same healthy effect as diversifying your choices. Also, by eliminating the unhealthy food in your diet while regularly eating a large percentage of the foods on this list, as well as other known healthy foods, you will be more likely to sleep better, be in a better mood, and improve your memory. In other words, your body will be functioning at a much higher level.

Without further ado, add these twenty-five foods to your dietary routine and start eating like a champion today!

Eat To Win In Basketball:

Pasture-Raised Eggs – Fried, pouched, scrambled, or hard-boiled, pasture-raised eggs provide you with twice the omega-3 fatty acids, 3 times more vitamin E, 3-6 times more vitamin D, and 7 times more beta carotene than eggs produced by caged hens. Pasture-raised eggs, from hens raised on bugs, grass and sunshine, also contain more vitamin A, vitamin B12, folic acid and is a great source of quality protein. This nutrient powerhouse with help meet your nutritional needs and provide the energy and muscle repair necessary for success on the basketball court.

Basketball Diet - Cherries Organic Apples, Bananas, Oranges, Cherries–Nature’s “candy” helps replenish depleted energy stores (glycogen) on a moment’s notice without the gut disruption of heavily processed sugary foods. These nutritional juggernauts contain the carbohydrates needed to meet the demands for high energy of basketball. Their phytochemical (plant chemicals) content helps regulate hormones, stimulates immune function, and protects against cell damage that can lead to cancer.

Organic Spinach / Organic Broccoli – If you can manage to eat both of these on a regular basis it will pay huge dividends. Spinach is a big-time player in producing good health. Its health benefits are too numerous to list here, but it’s chalk-full of iron, calcium, and magnesium (helps prevent muscle cramps) along with vitamin’s A,

B6, and C. Spinach’s CoQ10 (antioxidant) content helps promote strength building and heart health. Broccoli also does a body good with its healthy dose of vitamins K and C, fiber, and minerals. Certain compounds act synergistically and in isolation to provide an anti-inflammatory effect helping your body to heal faster. In combination with other complex carbohydrates, broccoli is a great contributor to the energy needed for you to be playing at a higher level than your competition.

Organic Sweet Potatoes–This root vegetable is loaded with fiber, iron, calcium, B vitamins, vitamin C, and beta-carotene (vitamin A) which assists in fighting oxidation and the damage caused by free radicals. Sweet potatoes also build a healthy digestive system. Its complex carbohydrate-rich content provides the energy needed for high level basketball performance without the gut damaging effects of easily digestible carbohydrates.

Chicken and Beef Bone Broth–This “superfood” contains collagen, minerals (calcium, magnesium, and potassium), and amino acids. It supports a healthy immune system, helps reduce joint pain, and boosts energy levels, among other things. Bone broth’s anti-inflammatory affect allows your body to feel its best, especially when aches and pains are accumulating from your play on the court.

The 25 Best Foods for Basketball Players, Part II

Regularly including the foods that challenge your taste buds in your diet will help you form a “taste” for them. At first, try adding them to other foods or dishes so that the taste, texture, smell, etc., is less offensive to you. Over time, you may find that eating them whole or without other foods acting as “distractions” is palatable.

One thing to keep in mind are food sensitivities. Unfortunately, not all food sensitivities have immediate health consequences. Therefore, health problems may exist for an extended period of time making it more difficult to identify the cause of the health problem.

Not all foods are healthy to all people. “Healthy” foods may be intolerable for some but not others. The following symptoms are obvious warning signs that your body wants nothing to do with certain foods. It stands to reason that performance on the court will be affected by any of these conditions as well.

Diarrhea, bloating, cramping, nausea, vomiting, and/or excessive flatulence
Skin rashes or flushed skin
Dizzy or lightheaded feeling
Swollen airways
Coughing, runny nose, sneezing, and constant clearing of the throat
Feelings of confusion or weakness
Headaches and migraines

Food intolerance and food allergy symptoms are varied and not limited to those listed above. Whether you experience food intolerances (no immune system response) or food allergies, identifying these foods through an allergy food test (food allergies only) or knowledge of how you respond to certain foods can help prevent these reactions from ever occurring.

Inflammatory foods are known to wreak havoc on your health. For basketball players, sore or injured joints will remain as such as long as inflammatory foods are eaten. Eliminating as many of them as possible from your diet is essential to optimal performance on the court and great health. Here is a short list of commonly eaten, highly-inflammatory foods to avoid:

Margarine
Sugar (cakes, cookies, sodas/juices/drinks, ice cream, candy bars, etc.)
Cured meats
Vegetable oil and soybean oil
Foods containing additives aspartame and monosodium glutamate (MSG)
Pasta
Foods containing gluten
White bread
Foods containing trans fats
Chips

One of the primary objectives of this article is to draw awareness to your current dietary intake. Eating nutrient-dense, real food that you know that you can tolerate is critical to optimal performance and great health.

The following five foods are must additions to any basketball player’s diet.

Wild-Caught Salmon / Smoked Salmon (soy-free) – This GMO, antibiotic, growth hormone, pesticide, and chemical-free wild-caught fish offers a ton of healthy benefits. Salmon is nutrient-dense containing anti-inflammatory omega-3 fatty acids, high-quality protein that helps build muscle, vitamins B6 and B12 and phosphorus which are important for energy metabolism and transfer. B vitamins also help reduce inflammation that can cause aches, pains, and injuries to linger. Its vitamin D content is essential to bone health which is always important when competing in any athletic endeavor. You can purchase salmon at your local grocery store to bake or grill or order it online. Smoked salmon makes a great snack especially when you’re on the go.

butter for basketball players Grass-Fed Butter– When cows are allowed to eat their natural diet of grass, they produce healthier products (meat, milk, cream, butter). Grass-fed butter contains healthy doses of unsaturated fat (omega-3 fatty acids) which has anti-inflammatory properties, vitamin K2 (escorts calcium to hard tissue like bones and teeth and away from soft tissue which can lead to arterial blockage), vitamin A and beta carotene, and conjugated linoleic acid (CLA) which helps prevent against several chronic diseases (type 2 diabetes, certain cancers, etc.).

Avocados – A true “mega-superfood” (my term), avocados are known as an anti-inflammatory, heart healthy fruit, that are high in oleic acid and low in carbohydrates. This allows for a longer, more sustainable energy level which is essential for performing your best on the court. Avocados are loaded with vitamins C, E, K, and B6, potassium, fiber, magnesium, and omega-3 fatty acids. Eating them as guacamole, in a breakfast taco, or adding them to a smoothie (thickener) are all great ways to ensure you are reaping the benefits of this top-notch nutritional food.

Organic Berries (Strawberries, Blueberries, Blackberries, Raspberries)–These pesticide-free, anti-inflammatory, nutrient-dense, antioxidant powerhouses are just what the doctor ordered. Berries are best known for their vitamin C and K, manganese and fiber content,flexibility (can be eaten alone, with nuts, or in a variety of dishes), and convenience. Organic berries are a great idea for a pre or post-game/practice snack, especially if multiple games are being played.

Sourdough Bread–White and whole grain breads contain gluten which is known to be inflammatory and cause conditions like leaky gut and other gut disruptions. Although sourdough bread is not gluten-free, it is easier on the digestive system for those with gluten issues.Its long fermentation process diminishes the effect of gluten-forming proteins and breaks down fructans (carbohydrates in wheat that are mistaken as gluten issues). Sourdough bread’s nutritional value is similar to that of regular bread, but the lactic acid bacteria presence lowers the bread’s pH which reduces its antinutrient content. This allows for greater mineral absorption. Additionally, some studies have shown that antioxidants are released during the fermentation process allowing for protection against oxidation.

The 25 Best Foods for Basketball Players, Part III

The third installment of “The 25 Best Foods for Basketball Players” will include the next segment of foods that are essential to health and optimal basketball performance. Whether you have been playing the game of basketball for years or stepping out on the court for the very first time, congratulations! You are making a commitment not only for right now, but for your future as well …a commitment to your health!

You cannot play the game of basketball at your optimal level without reaching your peak health. This includes physical and mental toughness, being pain-free, and possessing great energy. Your diet can have a tremendous effect on all three of these areas. Seek out a professional (life coach, basketball or personal trainer, nutritionist – if your coach is unavailable) to direct you in a way that has you functioning at the highest level possible.

The phrase, “work up an appetite,” is particularly important in regard to healthy nutrition. The more basketball you play (energy you expend), the hungrier you will most likely be. Eating foods that will serve you rather than foods that will harm you, will determine whether or not you are benefitting from your diet or it is detrimental to your health and basketball performance.

As you know by now, this article deals primarily with what foods you should be eating on a regular basis.Food matters a lot! Some believe it is as important as the time spent practicing on the court. Therefore, eating must be intentional! Good dietary habits don’t just happen. You must plan it out and be deliberate; after all, changing dietary routines/habits and quitting dietary addictions can be a daunting task.

These next five foods will go a long way towards providing you with the nutrition you will need when peak basketball performance and great health are at the top of your want list. Like the other foods on this list, choose organic, grass-fed, wild-caught, and pasture-raised whenever possible.

Grass-Fed/Finished Beef–Grass-fed beef has become more than “(Beef. It’s) What’s for Dinner.” Grass-fed beef provides a healthy dose of omega-3 fatty acids, vitamins B3, B6, and B12, high-quality complete protein, creatine, and substantially more antioxidants, and bioavailable vitamins and minerals than grain-fed beef. Also, it is a much “cleaner” meat because of its lack of hormones, antibiotics and the corn and soy that are fed to grain-fed cows. It is important to note that grass-fed cows are often fed corn for the few months leading up to slaughter in order to fatten them up. So, purchase grass-fed and finished beef when shopping for your meat. You may want to try this beef snack when you are on the go.

Full-Fat Cheese from Grass-Fed Cows–This great source of calcium,(dairy) fat, and protein, is also loaded with omega-3 fatty acids and vitamin K2 (helps move calcium away from your arteries to your hard tissues like bones, teeth, etc.) where it belongs. High-fat cheese from grass-fed cows contains the anti-inflammatory conjugated linoleic acid. This helps reduce inflammation associated with injuries and illnesses. If you know that you have an allergy to casein, one of the proteins found in dairy, or that you are lactose intolerant, you may need to eliminate dairy or find a healthier alternative.

Organic Cauliflower–Imagine that there is a food that can masquerade as noodles, mashed potatoes, pizza crust, fried or just plain rice, is a nutritional powerhouse and is delicious to boot: it sounds almost too good to be true.Eating cauliflower in these alternate forms can completely change the perception of what you are eating. Nutritionally, cauliflower is stacked with nutrients such that it helps prevent certain diseases, such as cancer (prevents oxidative stress), stomach disorders, hypertension, and macular degeneration as well as others. Its large B-complex vitamin (energy metabolism) content (along with numerous other vitamins and minerals) contributes to its high energy production.

Organic Raw Almonds / Dark Chocolate Covered Almonds–This healthy snack is perfect when you are on the go or needing something between tournament games. Almonds are loaded with fiber, healthy fats, and antioxidants (cell protection from damage). Additionally, its nutrient content packs a powerful punch with magnesium(important in the prevention of muscle cramps, helps you sleep better, and assists in making you regular) and vitamin E(important in the prevention of inflammation). It is important to note that these two nutrients have many other health benefits that they contribute to as well and this can all be accomplished with just one handful.

Adding a dark chocolate covering to your almonds makes a healthy, delicious, and portable treat. A cacao of 70%+ provides healthy doses of (additional) antioxidants (polyphenols, flavanols, etc.), copper, fiber, iron, (additional) magnesium, and manganese.

Organic Beans–“Beans, Beans, the Magical Fruit” is a saying that refers to beans tendency to create flatulence. However, beans are “magical” in other ways as well. First, beans are loaded with fiber, folate, iron, magnesium, and zinc. Second, they help prevent fatty liver disease (fat accumulation in the liver). Third, beans can positively affect the microbiome (the bacteria universe inside your gut which heavily effects your immune system). Fourth, their polyphenol (antioxidant) content helps fight inflammation and cancer.

Note: Beans contain the anti-nutrients, lectins and phytates. These substances are plants natural defense mechanisms to help ward off would-be predators. They can wreak havoc on your gut and cause vitamins and minerals to not be absorbed ultimately leading to malnutrition. Soaking your beans in water prior to cooking them can help reduce these negative effects.

The 25 Best Foods for Basketball Players, Part IV

The fourth installment of “The 25 Best Foods for Basketball Players” includes three foods that are common to most households (chicken, milk, and yogurt) and a food and supplement (beets and MCT Oil) that are not.Hopefully, learning about the nutritional importance of all five will lead to regular consumption, better health, and a higher level of performance on the basketball court.

Nutrient-dense, real food promotes good health in ways that are known and unknown. One way is that nutrients act synergistically with other nutrients to providea more powerful healthful punch. This is why it is better to consume nutrients in food more often than in pills, capsules, and powders.

The heart of the message of this series is: when you’re feeling your best, you’ll perform your best! In other words, if you only eat foods that meet your nutritional needs making sure that they do not cause you harm, you will look, feel, perform, and be at your best!

As stated in an earlier installment, this requires that you eliminate or greatly reduce processed food from your diet. Even though some foods (simple sugars such as, candy, sodas, bread, etc.) may offer you immediate energy, they can destroy your health, performance on the court,and overall sense of wellbeing.Let’s face it, YOUR BODY CRAVES TO HAVE ITS NUTRITIONAL NEEDS MET!

Additionally, when you eat “junk” food, there becomes less space for the good stuff. If you are a parent and your kid is eating added sugar they need to stop as soon as possible. For better or worse, the dietary habits, routines, and addictions that they are forming now can last a lifetime.

Organic Chicken – These birds are fed only certified organic feed and are not given hormones, antibiotics, nonapproved synthetic chemicals, or GMOs. Sewage sludge as fertilizer is also prohibited in their living environment. Additionally, they are to have access to movement and exercise. On the flip side, organic chickens contain almost 40% more heart-healthy omega-3 fatty acids and is a great source of protein. In combination with other foods on this list, organic chickens will assist in the recovery process between practices and games. There is also a significantly smaller chance of contracting salmonella from an organic bird.

Organic Beets–This highly nutritious vegetable is loaded with antioxidants, B vitamins, potassium, sodium, iron, folate, magnesium, calcium, vitamin C, and has powerful anti-inflammatory properties. Because of its nutrient density, beets help boost immune function and reduce the risk of colds and flu from developing. The potassium in beets help promote bone health by reducing the amount of calcium lost during urination. This can be beneficial when dealing with bone-related basketball injuries. One of the benefits of basketball players eating beets is their ability to enhance tolerance to high-intensity exercise in humans.Beet juice is also known to have positive effects on endurance activity performance. Its high carbohydrate content helps provide the energy necessary for prolonged basketball activity.

Full-Fat, Organic Grass-Fed Milk–Raising healthy cows begins with an organic, grass-fed only approach. These cows graze in pastures throughout the year in lieu of eating a diet full of processed food for most of their lives. The organic, grass-fed production of milk ensures that no growth hormones or antibiotics are used in the process. As a result, antibiotic resistance and “superbugs” are non-existent. Organic, grass-fed milk also produces twice the amount of omega-3 fatty acids than its organic-only and conventional counterparts. This creates a greater anti-inflammatory effect leading to the prevention of several diseases.Conversely, conventionally produced milk contains about seventeen times the omega-6 fatty acid content that we need as humans. This, of course, is pro-inflammatory.

Full-Fat, Organic, Grass-Fed Yogurt– Cows raised in the same manner listed above provide healthier yogurt as well. The bacteria used to ferment the milk into yogurt from these cows has shown to convert some of its fatty acids into conjugated linoleic acid (CLA) which is associated with a decrease in several health problems such as high levels of inflammation, poor immune function, the loss of bone mass, blood sugar imbalances, etc. The diversity of bacteria in your gut created by the consumption of yogurt increases the bioavailability of calcium, iron, magnesium, and manganese. Basketball infections, viruses, and disease are threats to wellness and yogurt can help boost defenses.

If you struggle with the bland taste of full-fat, organic, grass-fed yogurt, try adding it to the PurePaleo Protein Powderlisted in part V of this series or add organic berries to help sweeten it up a bit.If you have an intolerance or allergy to dairy, try goat’s milk. Many people who have problems digesting cow’s dairy find goat dairy easier to digest. It’s a delicious alternative!

MCT OIL For Basketball Players MCT (Medium-chain Triglycerides) Oil– Lactic acid is a bi-product of intense exercise that causes muscles to fatigue. This will often negatively affect performance. Research indicates that consuming small amounts of MCT oil can help reduce lactic acid accumulation and improve performance. The same study also indicates that supplementing with MCT oil increases fat burning while reducing the use of carbohydrates for fuel. In other words, you begin to use fat as your primary fuel source and save carbohydrate burning for later in the game. Another benefit of MCT oil is it has been called “rocket fuel for your brain” because it fuels energy for your brain.

The 25 Best Foods for Basketball Players, Part V

With this final installment, you have now seen all twenty-five foods of “The 25 Best Foods for Basketball Players.” Intentionally left off of this list due to their unpopular taste reputations are nutrient-dense heavyweights such as sauerkraut, fish eggs, oysters, kefir (fermented milk) and grass-fed organ meats. These foods are some of the most nutritional foods on the planet and therefore, great additions to your diet.

No one food on this list, or any other list for that matter, is healthy enough to propel you to great health and performance. It takes consuming most of these foods, and other known healthy foods, regularly to be at your best. The synergistic effects of the nutrients in foods that interact with one another create health benefits that can not be duplicated when the nutrients are separated, i.e. isolated nutrients put in pill or powder form that claim to have extraordinary health and athletic performance benefits.

Always remember that food is fuel. A clean, healthy diet that matches the physical demands of playing basketball at your highest level will provide you with the needed calories and nutrients for optimal performance. Consuming high-quality carbohydrates helps prevent muscle fatigue, speeds recovery, and stabilizes glycogen (stored sugar) in your muscles. As stated earlier, the protein in your diet will help to repair and build new muscle tissue. Healthy fats will also contribute to your energy needs and sustainability.

Focusing on eating a variety of foods on this list(and other healthy foods) is your best plan of action. Having a friend, teammate, parent, or coach hold you accountable to your dietary goals and planning out your meals in advance are great ways to help you stick with your new eating routine until it becomes your new lifestyle.

An article from Harvard University – School of Public Health offers several benefits and strategies to meal planning that can ease the process with an already hectic schedule. Here are a few:

Benefits of Basketball Nutrition Meal Planning

Helps to reduce the stress of last-minute decisions about what to eat;
Acts as a time-saver when time is limited; and
More nutritious meals because more thought was put into it.
Strategies
Identify what you are going to eat in advance;
Choose a specific day(s) to hit the grocery store and prepare your meals in advance

Collect recipes that include this article’s list of foods and other healthy foods that you can use over time.

By clicking on the Harvard link above you can get a more comprehensive idea of what would work best for you as you begin planning your new diet. The following five foods/supplements conclude this list of the 25 Best Foods for Basketball Players.

Wild-Caught Tuna–Tuna is known to be loaded with omega-3 fatty acids, magnesium, potassium, vitamin A, iron, and vitamin B6 and B12 making it an important food not to ignore.These nutrients help boost the immune system, strengthen bones, provide energy, reduce inflammation, and aid in growth and development with its high protein content. It is also reported that wild-caught tuna helps reduce depression, lessen ADD and ADHD symptoms, treat asthma, promote sleep, and even relieve pain. Evidently, there is little that wild-caught tuna cannot do. You can purchase it at your local grocery store or online.

Protein Powder (With Collagen)–Once you step outside of the real food category and look to supplement your diet, buyer beware! Many supplements on the market today are left unchecked and therefore, contain questionable, if not dangerous, ingredients. When shopping for a protein powder, make sure it is hormone-free, antibiotic-free, non-GMO, gluten-free and contains complete and collagen proteins. In general, plant proteins are less bioavailable than animal proteins. Therefore, look to purchase a protein powder with animal (complete) proteins. There may be others on the market, but one such protein powder is PurePaleo Protein Powder.

Cod Liver Oil (Supplement)–This big-time fish oil supplement comes in capsule and liquid form. One of its primary benefits is its ability to ease joint pain which is a bonus for athletes experiencing sore joints. Other benefits include lowering inflammation and improving eyesight, heart function, and glucose tolerance. Its high content of vitamin A and vitamin D helps provide healthy brain function and bones, respectively. Research has shown that high levels of vitamin A can be dangerous, but this threat is offset when balanced with vitamin D. Both vitamins also give a boost to the immune system. Cod liver oil is also rich in vitamin K2. This vitamin directs calcium to the bones and teeth, where it belongs, and away from the heart and arteries where it can potentially become a threat to your cardiovascular health.

Plaintain chips for basketball snack Plantain Chips/ Fresh Plantains–Plantains are a close relative to the banana and therefore, share much of the same nutritional qualities. One of the differences, however, is that plantains are starchier and contain less sugar. Similar to bananas, plantains are packed with potassium, magnesium, and antioxidants to protect against free radicals. Their ability to boost the immune system, improve brain function, lower inflammatory markers such as homocysteine levels, and “regulate” you with their fiber content is a strong testament to their healthfulness. Since fresh plantains are typically cooked before eating, frying them in coconut oil makes them a tasty treat.

healthy alternative to tortilla chips Siete Almond Flour Tortillas/ Chips–Although not considered a nutritional powerhouse per se, these grain-free products are a healthy way to satisfy any tortilla or chip “craving” and make it easier to enjoy fajitas, nachos and other foods that may not be so healthy.Another great idea is to use them as wraps withham, turkey breast, chicken breast, or roast beef with grass-fed cheese and mayo. Their Paleo, non-GMO, gluten-free, dairy-free, soy-free, and vegan ingredients make it possible for almost everyone to enjoy.

This concludes the “The 25 Best Foods for Basketball Players.”It is important to note that you can’t out-train an unhealthy, pro-inflammatory, highly processed diet; basketball training and diet must work in tandem. The only sure way to become your best on the court is training hard, getting the rest your body needs, and eating right. The twenty-five foods on this list are a crucial part of that quest.

Note: The links throughout this article are to recommended products only and in some cases we are paid an affiliate commission at no extra cost to you or motivation for us to choose that product. . Feel free to use whatever foods fit your situation best.

Disclaimer: The purpose of this articleis to assist basketball players in choosing foods that will help provide the energy, recovery, and muscle repair needed for optimal performance on the basketball court. It is not intended to prescribe a diet or treat a disease. Consult with your nutritionist, licensed physician or healthcare professional before beginning any diet program for his or her professional advice and your involvement in it.

Rusty Gregory - Austin Personal Trainer Rusty Gregory, MS, CSCS is the coauthor of Living Wheat-Free for Dummies (Wiley Publishing). He received his B.S. (Commercial and Industrial Fitness, Minor in Health Education) in 1989 from Texas Tech University and his M.S. (Kinesiology) in 1991 from the University of Michigan. In 1991, he began his personal training business in Austin, Texas, and became a Certified Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association (NSCA). In 1995, he opened Forte Personal Fitness, a private personal fitness studio where he trains athletes from a multitude of sports and people of all ages, health backgrounds, and physical limitations.

Basketball Injuries: 12 Most Common and What to Ask Your Doctor

January 21, 2020 By basketballtrainer

Basketball Injuries And Questions To Ask Your Doctor Basketball injuries are something you have experienced if you have played basketball long enough. The contact nature and ballistic movements of the game lend themselves to an array of potential setbacks. Proper rest, a healthy diet, efficient pre-practice and pre-game warm-up, and strength training, stretching and prehab exercises will go a long way in helping you stay on the court and out of the doctor’s office and trainer’s room.

Unfortunately, injuries may occur no matter what precautions you take to prevent them. Colliding with another player, landing on another players foot as you return to the floor from a jump, and striking the floor awkwardly while diving for a loose ball are just a few ways that can lead to time in the doctor’s office. This can be extremely frustrating when you have taken all other action necessary to prevent injuries from occurring in the first place.

Being proactive with the knowledge of your injury, treatment protocol, and recovery process will equip you with the tools necessary to limit the amount of time you are sidelined. Consider some of the following statistics found in a study by the National Athletic Trainers’ Association on high school basketball players and their prevalence:

The most common type of injuries were sprains at 43% of all injuries

General trauma checked-in as the second most common type of injury sustained at 22% of all injuries

9% of the injuries were of the knee

Ankle and foot injuries made up 42% of all injuries

59% of injuries that occurred in-game, happened in the 2nd half when players were tired

Practice produced 60% of the injuries where players probably were not properly warmed-up

A basic understanding of the injuries that most commonly affect basketball players can help you avoid them altogether and provide you with a “second opinion” of treatment modalities. It is never prudent to self-assess or limit your learning to only one source. Always schedule an appointment with your physician to receive an accurate diagnosis and treatment plan. Most non-surgical treatment plans will include applying the RICE method and taking non-steroidal anti-inflammatory drugs (NSAIDS). So, if you have sustained an injury on the court, there is a good chance it is one of the following most common basketball-related injuries:

Torn ACL

– The anterior cruciate ligament (ACL) in your knee is responsible for limiting joint mobility. A tear in this ligament can be quite debilitating and can cost you the remainder of your season (up to nine months recovery time). Surgery and an intensive post-op rehab program will be required in order for you to return to your previous level of competition. It was once believed that ACL tears typically occurred during a maximum load. Recent research however, suggests that the ACL is gradually weakened by micro-trauma created during sub-maximal loading. Over time, this accumulation of damage may result in an ACL tear from a sub-maximal load.

Sprained/Torn MCL

– The medial collateral ligament helps stabilize the knee. An injury to the MCL occurs when valgus force (knees angled inward) is too great. Depending upon the severity of the injury, most MCL injuries with a rehab program – consisting of reducing inflammation, strengthening, range of motion, and balance exercises – have a healing time of 6 weeks to 4 months. Only the most severe MCL injuries will require surgery.

Concussions

– A concussion is an injury to the brain. This occurs when the brain is shaken inside of the skull due to a forceful blow to the head area. In basketball, a concussion can occur when your head collides with another player or by hitting the floor. Medical personnel should be notified immediately if a concussion is suspected.

Symptoms include headaches, confusion, dizziness, nausea, sensitivity to light, and difficulty concentrating. Headaches can also be exacerbated when concentrating. Treatment usually involves resting both your body and brain. Return to action is on an individual basis and should begin slowly and with a physician’s approval.

Broken Nose

– Fractures of the nose are the most commonly injured area of the face. They can occur by colliding with another player, an elbow to the face, or a basketball that hits you square in the face. Without proper care, a nose fracture can lead to permanent disfigurement of the nose and possible breathing problems.

Depending upon the severity of the blow to the head, make sure that no other injury to the head region has occurred, such as a concussion or neck injury. If it is clear that your nose is broken, go to an emergency room to be evaluated. A specialist may be necessary to reset the nose so that the bones don’t set permanently in a “broken” position. Usually, this needs to be done in a few days to a week and a half so that you do not risk any permanent defects.

Facial Cuts

– Facial wounds will most likely cause you to leave a practice or game to seek treatment. The severity of the injury will dictate whether or not you need to seek professional treatment. If the facial cut is deep, more than likely you will need medicaltreatment. Also, if the cut is so wide that the edges cannot be squeezed together, stitches will be needed in order for it to heal properly.

Keeping the wound clean throughout the healing process will reduce the chance of infection. If your wound does not require stitches, apply basic wound care as your treatment. Although your attention may be placed on your bleeding facial injury, do not sleep on a potential head (concussion) and/or neck injury as well. The following types of injuries to your face are the most common:

A bloody nose

– Similar to a broken nose but not as severe. A collision with another player, a basketball hitting you square in the face, or a flailing elbow by another player are common causes of a bloody nose.

A cut to the eye area

– An injury to the eye area is usually caused by a collision with another player or elbow to the face.

A bloody lip

– An injury to the lip area can be pretty messy if teeth and/or braces are involved. Tissue damage can become extensive if both inside and outside of the mouth are damaged.

An abrasion to the face

– Sliding across the floor on your face can remove a layer or two of skin, but seldom requires medical attention.

Jammed Fingers

– Fingers get jammed when ligaments in the joints of your fingers are strained or stretch too far. This can occur when a finger absorbs excessive force from an incoming basketball or accidentally “hitting” another player.

Because a jammed finger is not broken, the injury is seldom serious. Taping your finger to a non-affected neighbor finger or wearing a splint on your injured finger will help stabilize and immobilize it until the ligaments heal. A cloth-covered bag of ice may be used to help reduce swelling and inflammation. Ice you finger for 15 minutes at a time.

Knee Sprain

– A knee sprain occurs when there is an injury to one of the four ligaments of the knee. A knee sprain can lead to knee instability. Depending upon the severity of the injury, recovery time can be a couple of weeks to a full year. Symptoms of a knee sprain may include swelling, pain/ache, instability, stiffness, reduction of range of motion, and inflammation (knee warmth).

Like most injuries that do not require surgery, treatments such as rest, ice, elevation, and physical therapy. A visit to the doctor’s office is recommended to make sure you are properly treating your injury. If the injury is severe enough, surgery may be recommended especially if physical therapy doesn’t work. If surgery is not recommended by your physician, you may be prescribed an anti-inflammatory medication. Plan on a couple of weeks to several months for recovery time.

Strained Leg Muscles (Groin, Hamstring, Calf)

– A strained muscle in the leg is a result of a tear or stretch in muscle fibers. This typically occurs when a muscle is overstretched. Muscle soreness, swelling, weakness, discoloration, painful walking, and visibly changed muscle shape are all symptoms of a strained leg muscle.

The degree of injury to the muscle fibers determines the severity of the situation. A Grade of I, II, and III are used to differentiate the extent of fiber damage, with a grade of I the least severe and III being the most. Your physician will assess the level of severity and put you on a treatment protocol.

The recovery of Grade I and Grade II injuries typically lasts a couple of months and a Grade III requires surgery and post-op rehab. Applying the RICE method to a Grade I or II injury is typically prescribed: Rest, Ice, Compress, and Elevate.

Ankle Strain/Sprain

– Strains are injuries to muscles or tendons and sprains are injuries to ligaments. These injuries are a result of an overstretching or tearing of the tissue. Stopping and starting, lateral movements, and jumping make ankle strains and sprains quite common in the game of basketball.

The severity of your injury will dictate the mode of treatment. Using the RICE method for the first 48 hours will help alleviate some of your symptoms especially for mild strains and sprains. Surgery may be required if any of your tendons or ligaments are torn. Mild to moderate injuries will take a couple of days to a couple of weeks to heal. You may want to have your doctor evaluate your injury if your symptoms persist for longer than a couple of weeks. To help prevent ankle injuries, make sure you warm-up and stretch prior to every practice and game.

Patellar Tendonitis (Acute) or Patellar Tendinosis (Chronic)

– The patella tendon helps hold the kneecap in place. An overuse injury to this tendon (above and below the tendon) is so common to basketball players that it is also known as jumper’s knee. Pain occurs below the knee and can last several months to a year.

Patellar tendonitis and tendinosis is best treated with the RICE method and physical therapy. Light stretching and eccentric quadricep contractions may also be recommended by your doctor and/or physical therapist. Rest is the most important form of treatment but also the most unpopular due to most people’s desire to get back on the court. To fully recover it may take several months of treatment and rest.

Achilles Tendonitis, Tendinosis, or Rupture

– The Achilles tendon attaches your calf muscles to your heel bones. An injury to this tendon is common, especially when playing basketball. They often occur when exploding off the floor to sprint down the court, jumping for a rebound, or moving laterally when playing defense.

The three types of injury to a tendon are:

Tendonitis

– An inflammation of the tendon; usually caused by repetitive motion.

Tendinosis

– A chronic tendonitis condition characterized by small tears in the tendon.

Rupture

– A complete or partial separation of the tendon from the heel bone or that same degree of separation somewhere in the middle of the tendon.

Pain is an obvious symptom that can range from mild to severe based on the degree of damage. When a tear of the tendon occurs, you may hear a pop followed by bruising, swelling, and stiffness.

Surgery, followed by physical therapy, will be necessary in order to return to your previous level of basketball activity. Minor injuries may take several weeks to months to heal based on their severity. In addition to applying the RICE method and taking an anti-inflammatory medication (if recommended by your doctor), light stretching and strengthening exercises can be of some benefit to getting you back on the court sooner rather than later.

Osgood-Schlatter Disease

– Osgood-Schlatter disease is inflammation right below the kneecap on the patellar ligament. It typically effects boys and girls during puberty ages 10 to 15 while bones are still growing. Running and jumping activities pose the greatest risk to developing Osgood-Schlatter disease because of the forceful contractions placed on the quadriceps (front of the upper thigh).

Resting, icing, and stretching the quadricep muscles until the ligament is no longer inflamed is the prescribed treatment. Anti-inflammatory medications may be necessary if the previous treatments listed above are ineffective. Osgood-Schlatter disease will typically continue until your bones finish growing – this could last months to years.

Most basketball-related injuries are unavoidable. However, by taking preventable measures – strength training program, prehab, balance and agility exercises, anti-inflammatory diet, etc. – you can reduce the severity and time spent recovering from them. Start today by building a balanced muscular body with our Basketball Strength Training Program:

Questions To Ask Your Doctor After Basketball Injuries

Most people do not ask enough “right” questions when they meet with their doctor. Inevitably, you will find yourself not knowing what to do when certain situations with your injury arise. Knowing what questions to ask your doctor is essential to handling your treatment effectively. It also puts you and your doctor on the same page and demonstrates that you will be diligent and compliant with your prescribed treatment. Make sure you ask the following questions.

What is my injury?

What are my different treatment options?

What outcome should I expect?

When will I be able to play basketball at 100% again?

How long can I expect the pain and/or swelling to persist?

Ice or heat? How long for each?

Is there anything I can do on my own to improve my condition?

Do I need an MRI? X-Ray?

How soon will I get the results of the MRI?

Will someone call me with the results or do I need to call your office?

What is my treatment plan? Surgery? Physical Therapy?

If I am prescribed physical therapy, what level of pain should I allow myself to experience when performing the physical therapy exercises?

Will I be taking any medications?

If prescribed medication(s), are there any foods or other medications I shouldn’t take while taking this new medication?

Can I drive a car while on this medication?

What are the side-effects of my prescribed treatment (medications, physical therapy, etc.)?

If my injury does not require surgery, how long will it take to heal?

Will my injury continue to give me problems or will it totally heal?

What are the possible setbacks?

What questions have I not asked you (doctor) that I should have?

Learning about your basketall injury is not limited to these questions. Knowledge is power so, the more information you have, the better off you will be. Follow instructions, be compliant, and gather as much information as possible for a fast and effective recovery.

Disclaimer: The purpose of this article is to assist basketball players in asking their doctors the correct questions regarding their injuries so that they can return to action as safely and soon as possible. It is not intended to diagnose, prescribe, or treat an injury. Consult with your licensed physician or healthcare professional for his or her professional advice before beginning any treatment protocol.

Rusty Gregory, MS, CSCS is the coauthor of Living Wheat-Free for Dummies (Wiley Publishing). He received his B.S. (Commercial and Industrial Fitness, Minor in Health Education) in 1989 from Texas Tech University and his M.S. (Kinesiology) in 1991 from the University of Michigan. In 1991, he began his personal training business in Austin, Texas, and became a Certified Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association (NSCA). In 1995, he opened Forte Personal Fitness, a private personal fitness studio where he trains athletes from a multitude of sports and people of all ages, health backgrounds, and physical limitations.

Basketball Strength with Bodyweight Exercises for Middle Schoolers and Novices

October 27, 2019 By basketballtrainer

Are you a one sport middle schooler, basketball? If so, you are at a higher risk of injury due to physiological disparities created by playing basketball and/or burnout. A resistance training program will help counter muscular imbalances created by playing only one sport, break up the monotony of playing basketball “all of the time,” and develop a broader range of skills than those aided by basketball. As a middle schooler, you are at a physically developmental stage where playing only one sport can be detrimental to your skill development. The good news is that you don’t have to play multiple sports to get the needed skill development, prevent injury or prevent burnout.

It has been documented through research that middle school aged children can benefit in many ways from a safe, well-designed resistance training program. In fact, the American Academy of Pediatrics, the American College of Sports Medicine (ACSM) and the National Strength and Conditioning Association (NSCA) all support strength training for kids (as early as 6-years-old) if proper exercise technique, safety, and constant supervision are employed at all times.

Benefits of Resistance Training for Basketball Players

From general fitness to enhancing skill development to improving one’s play on the basketball court, much can be accomplished when things are done correctly in the weight room. The following list includes some of the benefits of resistance training that can be realized by middle school basketball players.

Injury prevention – A stronger more flexible muscle or joint is more difficult to injure than a weaker one.
Rehab – An increase in strength, range of motion, and blood flow are key elements in rehabilitating an injury.
Prepares you for the season-long grind – A strong well-conditioned body is better suited for the physical challenges that accompany a basketball season.
Produces power needed to explode off the floor – The ability to move forward, backward and laterally and to jump is enhanced by an explosive strength that can be developed in the weight room.
Generates a functional strength needed to execute certain basketball and childhood development skills/moves – Any time strength is applied to a certain movement (functionally), the movement becomes more effective.
Prevents burnout – A resistance training program acts as a supplemental and alternative workout program to basketball training. This provides a “diversion” from the occasional tediousness that can occur with playing basketball every day.
Improved self-esteem, confidence, and self-image – Nothing strengthens self-worth and confidence more than an increase in strength, fitness, and an improvement in self-image that occurs from a resistance training program.
Improves body composition – The muscle mass generated by a resistance training program is calorically more expensive than body fat which requires very few calories for its maintenance.
You feel better – An increase in energy and well-being are common benefits to having spent quality time in the weight room.
Improves flexibility – Training a muscle throughout its full range of motion will increase the range of motion of the joint(s) that that muscle affects.
Enhances overall athleticism – Any time you can run faster, jump higher, or move quicker on the court, an improvement in athleticism has occurred. So much of this begins with a resistance training program in the weight room.
Keeps morale high – Watching your game improve because of time spent in the weight room can add to your confidence and have you pushing for more out of your workouts.

Dangers of School Weight Room Training In Middle and High School

Unfortunately, throughout American middle school weight training rooms, boys and girls are performing resistance training programs that are directed by well-intended middle school coaches with the hope of elevating their player’s game to a higher level. Most coaches have been educated in a particular academic discipline such as history, math, or science. They have also had college course-work in coaching a variety of sports at the middle school level, but very few college education/teaching degrees provide the future coach with the resistance training education and experience needed to provide a safe and effective program, especially right out of school. As a result, these weight rooms have become a very dangerous place and often non-productive for young, underdeveloped, adolescent bodies.

The middle school years should be a time when students can develop a sound strength foundation for future resistance training programs and not feel intimidated once they reach the high school weight room. It is also a time to develop a working knowledge of how his/her body functions while performing resistance training exercises. It is not a time to get hurt or discouraged because of a poorly run program. Few, if any, middle school weight rooms employ “strength” coaches that meet the qualifications needed to demonstrate a working knowledge of resistance training’s effects on adolescent physiology. Every weight training room should have a professionally certified strength coach (i.e. Certified Strength and Conditioning Specialist – CSCS) with several years of experience employed to train each basketball player to his or her specific needs with an individualized program, and to provide supervision, correct exercise technique, and sufficient rest and recovery periods to optimize the training experience. An undergraduate or graduate degree in the field of exercise science, kinesiology, or the like, would also be helpful. This may be a problem, however, with school district budgets, but in the long run it would be much less expensive than a lawsuit.

Specific Movements To Avoid

Here are a few exercises that your middle school resistance training program may be utilizing that you would best be wary of:

Front/Back Barbell Squats – The compressive forces placed on the lower back of a novice adolescent lifter can lead to serious injuries. Also, barbell squats can lead to other injuries if the individual performing them has a longer or shorter torso length in relationship to his/her femur (upper leg) bones. Inefficient torso to femur ratios can places various forces on the knee and back due to excessive hip flexion (bending over too much at the waist with very little bend at the knee).
Olympic Lifts (Snatch, Clean and Jerk, or any version of these lifts) – These lifts are sports, not exercises. These lifts have over thirty coaching points each and are extremely advanced movements; not just something a coach demonstrates once or twice, and the athlete emulates it. My takeaway from attending a USA Weightlifting Club Coach 1 certification program is that each lift requires a significant amount of time and training to master proper technique for maximal performance. For example, the Chinese government travels the country in search of the next great Olympic lifters at the age of 9-years of age. This is identified by bodily lever lengths that are optimal for lifting, i.e. short arms and legs which provide for a greater amount of mechanical advantage, muscle biopsies, blood tests, etc. Once identified, they are taken to one of the country’s training facilities where the kids train for 10 years on technique alone with nothing more than a broomstick.
Plyometric Exercises without a Prerequisite Strength Training Program
Medicine Ball Chest Pass – This is a fantastic basketball exercise in that it is explosive and focus’ on acceleration, not deceleration. Without a certain amount of strength developed prior to performing this exercise, injury is likely to occur.
Broad Jumps – Another great exercise if quadricep strength and knee stability are sufficient to handle the stress of landing with repeated jumps necessary to form a set. Build the quad and knee strength first and then green light the broad jump.
Barbell Squat Jumps – NEVER, EVER do these! These are a sure way to ruin your back for years to come, regardless of how long you have been training.

Functional Strength for Basketball

We all know that performing resistance training exercises will improve the strength needed to become a better basketball player. The question is, “Are you able to transfer that ‘weight room’ strength to a more functional form of movement on the basketball court?” The functionality and specificity of body-weight exercises help act as a segue to bridge that gap. This is done by increasing your strength and flexibility throughout the full range of motion that is created by the exercise.

Body-weight exercises were what was around long before gyms, weight machines, and dumbbells. These types of workouts help set a foundation for future resistance training programs by initiating neuromuscular activation and adaptation and a metabolic response necessary for sufficient resistance training affect. This is brought about by utilizing low-intensity, modifiable, compound body movements, i.e. bodyweight exercises. (Intensity is defined by the amount of resistance applied to an exercise). These exercises are more functional than resistance training machines and, therefore, more applicable to your basketball game. I have created the 30-Day Workout Challenge (bodyweight exercises for middle schoolers) to help “prime the pump” for my program, Middle School Basketball Training Program (10-12-month resistance training program for middle schoolers). Both programs provide a safe and effective strength building program for the middle schooler and will prepare you for future resistance training programs that you will encounter during your basketball playing days.

Although the 30-Day Workout Challenge adequately serves as a pre-requisite to a weight room resistance training program and plyometric exercises/program, it can also be used throughout your training “life” by changing your routine up so that your program doesn’t grow stale. Because a bodyweight program is capable of generating tremendous results that can be translated on to the basketball court, it is perfectly fine as a stand-alone program as well. Bodyweight workouts provide a “pre-entry” to the weight room, when a team resistance training program will be used, by helping set a foundation of strength and fitness prior to a potentially more intense weight room experience. Exercises that utilize only your bodyweight are safer, can be basketball-specific (depending on the exercise), convenient and easy to modify, do not necessitate a spotter, work the entire body, can be performed almost anywhere and at any time, require less information to get started, and are free. They can also be much less intimidating than a full-on resistance training program when you are just starting out. There are a multitude of jumping exercises from which to choose and bodyweight movements that actively engage the core that make this type of equipment-free training great for your basketball game.

Although the following exercises do NOT comprise a complete workout, each one of them should be included in all basketball related workout programs. Make sure that sufficient leg strength is present to handle the repeated stresses for all of the following jumping exercises. So, without further ado, here are my

Top 10 Bodyweight Exercises For Basketball Players:

1-Leg Deadlift – This lower back, glute, and hamstring exercise is terrific for developing strength, balance, and stabilization.
Plank Up-Downs – A close relative to the push-up, plank up-downs help develop core and triceps strength.
Bear Crawls – A great full-body exercise that engages multiple muscle groups at once.
Broad Jumps – A basketball-specific exercise that can help increase the explosive power needed to “get off the floor.”
1-Leg Hops – Builds unilateral leg strength and stability that assists in improving balance leaping off one leg.
Straight Leg Calf Jumps – Strengthens ankle and lower leg strength needed to help prevent ankle injuries and assists in increasing your vertical jump.
Leg Sequence (bodyweight squats, jump squats, alternating lunges, jump lunges) – An excellent group of exercises that trains explosive effort when fatigued; a common occurrence in the game of basketball.
Burpee with Vertical Jump – A fantastic full-body exercise that requires a maximal effort vertical jump.
Jump Squats – One of the most basketball-specific exercises known to man.
Push-ups – The gold standard for basketball training in that it strengthens the core and the entire upper body.

Ready to get to work? Check out our program now and get the results you want and deserve in as little as 30 days.

Disclaimer: The purpose of this article is to assist male and female youth basketball players in enhancing his or her strength, balance, stability, and power for the game of basketball. With any physical training program injury is a risk. It is imperative that the information within this article be adhered to as stated for maximum results and a reduction in that risk of injury. Consult with your licensed physician or healthcare provider before beginning any training program for his or her professional advice regarding your program of choice and your involvement in it. Train smart and hard and most of all, HAVE FUN!

Rusty Gregory, MS, CSCS is the coauthor of Living Wheat-Free for Dummies (Wiley Publishing). He received his B.S. (Commercial and Industrial Fitness) in 1989 from Texas Tech University and his M.S. (Kinesiology) in 1991 from the University of Michigan. In 1991, he began his personal training business in Austin, Texas, and became a Certified Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association (NSCA). In 1995, he opened Forte Personal Fitness, a private personal fitness studio where he trains athletes from a multitude of sports and people of all ages, health backgrounds, and physical limitations.

Basketball Vertical Training for Youth

October 27, 2019 By basketballtrainer

Have you ever dreamed of increasing your vertical jump but didn’t know where to start? Like the rest of your game, carefully executing a well-designed jumping program will help you reach your potential and improve your game. Players like LeBron James, Michael Jordan, and Zhaire Smith have a tremendous innate ability, but their attention to detail in the area of jump training further adds to their success on the court.

Why Everyone’s Fascinated with Vertical Jump Training

For those who refuse to vertical jump train, good luck! A good to great vertical jump improves your ability to finish at the rim, contest shots on defense, rebound, and oh yeah, throw it down when you play for your local high school; all very important and exciting to the game of basketball. Developing your “vertical” will help off-set other areas of your game that need work. Once you improve your weak areas, your game will elevate to another level. Without the ability to get off the floor, you better be very skilled in every facet of the game in order to make up for it. Hopefully, your skill will override your inability to jump and you will be able to have some success. Obviously, this is not the preferred route. For the purpose of this article, jump training will be used synonymously with plyometric training.

By nature, jumping is a plyometric activity; meaning, your muscles are placed in a stretched position then immediately contract. Imagine lowering your body to go up for a rebound. Once you reach the lowest point of your decent, you pause momentarily, then immediately explode into your vertical jump. The level of explosion that occurs will depend largely upon the attention you have placed on training.

Your ability to jump, good, bad, or otherwise, is a function of your strength, speed of movement, and your body weight. This is power related to your body weight. Power = Work/Time. If you improve your leg, hip, and core strength, the speed in which you perform the jump, and your weight decreases or stays the same, your vertical jump will increase. The faster, quicker, and stronger you are, the more effective you will be in any physical endeavor. As you know, this is especially true in basketball.

Basketball and Plyometrics – History and Basics

Plyometric training, jump training as it was called at the time, dates back to the 1920s. It began gaining significant recognition with Olympic track and field athletes from eastern countries when they demonstrated success in the 1960s with their training methods. It wasn’t until 1975 that track and field coach, Fred Wilt, coined the term plyometrics to define this form of training. This became more mainstream over the following decades leading up to today where it is expected that athletes employ such a program. Almost all sports benefit from plyometric training, especially basketball.

Common Questions for Basketball Jump Training

When looking for a vertical jump program that is best suited for you, it’s important to stick to the basics. There is no need to get fancy and elaborate with a particular program or with high-dollar equipment. At the end of the day, the fundamental element in training is system overload. Does the workout program you will be utilizing properly overload the muscles, energy systems / intensities to meet your training goals AND is the program safe? It is not uncommon to encounter questions and challenges along the way in your training. Here are a few with a brief answer that follows:

Should I have a strength base in order to start a plyometric training program? Plyometric training is ballistic in nature and can stress the body to the point of injury if proper precautions aren’t taken. Therefore, the primary benefit to having a strength training base prior to plyometric training is that the stronger you are, the less likely you are to be injured. However, if you have been playing the game of basketball for any period of time, I am sure you have realized that basketball is a “plyometric” sport. It requires constant running, changing of direction, jumping, etc. A jump training program will augment your jumping ability and a strength training program will serve as an enhancement to your jumping ability, strengthen your skill to finish at the rim with contact, box-out, win possessions with 50/50 loose balls, improve confidence which leads to a much more aggressive, faster style of play, and help prevent injuries from occurring. In other words, strength training and jump training play off of each other and the key here is to do both!

What do I do if I don’t have access to a gym to train in? Although it’s nice to have access to a weight room or fitness facility for the use of its equipment or a basketball goal to target touching the net, backboard, or rim, they are not a necessity. A great jump training program (INSERT LINK) requires little to no equipment and can often times be performed at home.

How do I measure my improvement? Feel free to use a Vertec or Probotics Just Jump System if you have access to either one, but if you don’t, try the following. If done correctly, it can be just as accurate.
Stand sideways next to a wall.
Reach as high as you can with your arm closest to the wall while standing flat-footed.
Have a friend place a marking on the wall with a pencil or piece of tape to determine the highest point where your finger tips reach.
Then, perform a standing vertical jump with your friend marking the highest point on the wall that you touch with the same method that you used to mark your reach on the wall.
Repeat several times and select the highest jump you perform.
Measure the difference between your standing reach and your jump reach to determine your vertical jump height.

How often should I jump train? This all depends on how often you are playing basketball and what you do during the off-season. Are you playing year-round basketball on a school and select team, or do you take time off during the off-season? Do you play other sports during basketball’s off-season? Today’s approach to year-round basketball / other sports renders it very difficult to participate in a plyometric training program and still get the rest and recovery you need to see improvements and not be injured. If you engage in a true off-season and are not playing any organized sports, jump training should be performed 2-3 times a week with at least 48-hours of recovery time between workouts. Plyometric workouts can be more intensive than playing basketball, so it is imperative that you get the recovery time that your body needs. Also, make sure that your program is progressive in resistance and / or volume (sets and repetitions).

Should I train with Olympic lifts and what are the risks? The very nature of an Olympic lift is to create explosive power that can be useful for enhancing your basketball game, however, with that comes an injury risk that should not be taken lightly. More often than not, these lifts are treated as exercises not like the sports that they are. Both the Snatch and the Clean and Jerk have over 30 coaching points, more than the quarterback position in football. Progression exercises of these lifts can be performed ONLY if proper technique is used and qualified personnel (USA Weightlifting Advanced Sport Performance Coach) is available to assist and instruct you; Clean Pulls, Push Press, and Plyometrics (example of plyometric exercises only).

How do I know what jump exercises are best for me to perform? Specificity, specificity, specificity! Your body adapts to the type of training in which you engage. A training program that includes jumps (off two legs, one leg, etc.) and muscle strengthening exercises that train similar movement patterns and energy systems (strength and power, not endurance) is your friend and should be utilized frequently.

Benefits of Basketball Jump Training Other than the Dunk

Nothing can change the momentum of a game or excite a crowd like a thundering dunk. It has become such a measurement of athleticism that many think that their rite of passage occurs with their first dunk. The thought that at some point you could be providing this exciting game-changing event is great motivation to train specifically for that time. However, once you realize that jump training can benefit other areas of your game, it becomes more than just a dunk, it can transform you as a player. The following are additional benefits to improving your vertical jump through plyometric training. Imagine:

that you improved the quickness of your first step to the point you were beating defenders off the dribble routinely;
that you were better at second chance rebounds because you were jumping higher and quicker;
that your defensive quickness improved such that your coach had you defend your opposition’s best player;
that your change of direction become so quick that you regularly beat your opponent to the point of attach; and
that your new found general explosiveness were to breed a confidence and an aggressive mindset such that it had a profound impact on your game.

Goal Setting: A Recipe for Success in Basketball

Setting S.M.A.R.T. goals is essential for success. It stands for Specific, Measurable, Action-based, Realistic, and Timely. Goals that do not measure-up to this standard and are set without an accountability buddy or group often fall apart and go unrealized long before goals would otherwise be reached. Almost always, this leads to loss of motivation to train and virtually no improvement at all. Living Wheat-Free for Dummies (Ch. 5, pp. 70-74) can help you with setting S.M.A.R.T. goals.

Setting S.M.A.R.T. goals for increasing your vertical jump is no different and can be just as effective as setting S.M.A.R.T. goals for weight loss, earning an “A” in math class, or implementing stress management practices into your life to alleviate stress. It is a matter of staying committed to the process. Keep in mind that with individual differences such as a different amount of fast twitch muscle fibers, recovery times from workouts, body weight, training experience, etc., different results will be realized. Therefore, be wary of any claims on products that “guarantee” results. There are just too many variables to substantiate a “guaranteed” claim.

Vertical Jump Improvements in Basketball: Factors Affecting Performance

As a middle or high schooler, there are three different areas that will affect your jumping ability and how it progresses over time. First, there is a natural improvement as you age and physically mature. This development may account for several inches (3”-5”) in progress even without training. During this time, you will become stronger and more powerful. This can be attributed to the hormone explosion during the phase of life we call puberty. I have a client who stopped lifting for nine months due to an injury and when he returned to the gym he was 10% stronger in several of his lifts for having done nothing. But keep in mind, your opponent is developing just like you and this will not be enough to “put you in the lead.”

Second, the saying, “practice makes perfect,” is only in your best interest if you are practicing perfect form. Otherwise, whatever you practice becomes better, even if your form is terrible. So, similarly to your basketball shooting form, learning to swing a golf club or baseball bat, perfecting your vertical jump technique over time with good quality repetitions will lead to improvement. It some estimations, this technique upgrade can lead to an additional 2”-5” on your vertical jump.

Third, as mentioned earlier, strength and power complete the vertical jump maximum improvement formula. Once this is added to the hormonal explosion during puberty and technique perfection, serious improvement will be realized. Imagine you start off with a 20” vertical jump and gain 4” in each area; a 32” vertical, or 60% improvement. By anyone’s definition, that’s impressive!

Jump training, like all other types of training, requires an all-in mentality. When you don’t come to your workouts with an intense desire to jump higher, chances are, you won’t. Here are three sticking points that can prevent you from reaching your vertical potential:

Lack of Training Consistency – Performing your workouts when you can as to making it a priority will only get you discouraged because of your lack of improvement;
Lack of Maximum Effort During Workouts – It is easy to “slack off” when fatigue sets in but pushing through during these times of your workouts will lead to the best results. No one ever increased their vertical jump by training with 50% effort; and
Not Connecting Training to Your Game – Do you extend at your top height on every rebound, every block attempt, and every layup? Basketball itself provides for an excellent jump training workout, but it is not enough. Transferring your jump training to game-like situations is what it is all about.

Conclusion

Vertical jump training has inspired many to become the next great dunk champion. Although this has its appeal, there are many other areas of the game that stand to benefit from a great vertical jump. Understanding basic principles, setting S.M.A.R.T. goals, and having a program in place are essential elements in developing an explosive vertical jump that will improve your overall game. A commitment to excellence and maximal effort while training is required for optimizing training effect. So, train hard, have fun and watch your game elevate to a whole new level.

“People ask me if I could fly, I said, ‘yeah … for a little while.’” – Michael Jordan

Rusty Gregory, MS, CSCS is the coauthor of Living Wheat-Free for Dummies (Wiley Publishing). He received his B.S. (Commercial and Industrial Fitness) in 1989 from Texas Tech University and his M.S. (Kinesiology) in 1991 from the University of Michigan. In 1991, he began his personal training business in Austin, Texas, and became a Certified Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association (NSCA). In 1995, he opened Forte Personal Fitness, a private personal fitness studio where he trains athletes from a multitude of sports and people of all ages, health backgrounds, and physical limitations.

Disclaimer: The purpose of this article is to assist male and female youth basketball players in enhancing his or her jumping ability. With any physical training program injury is a risk. Consult with your licensed physician or healthcare provider before beginning a training program for his or her professional advice regarding the program in which you will be participating. Always be smart with your training, learn to jump higher, and most of all, HAVE FUN!

Basketball & Infectious Disease: 107 Ways To Build Immunity

April 5, 2019 By basketballtrainer

Much has been said, written, tweeted, and flashed across hundreds of millions of computer screens and television sets regarding the pandemic effect of the coronavirus over the last several weeks. However, not much has been said about leveraging our coronavirus fear to become more mindful regarding other diseases.

The obvious questions of contagiousness, mortality rate, and virus mutations tend to surface time and time again. With all of the anxiety, sickness, and even death that has resulted from its worldwide spread, the basketball community needs to heed the warning of staying healthy while on the court and in the gym.

The corona-virus represents an opportunity to learn more about the spread of viruses, bacteria, fungi, and parasites. For most of us, this wake-up call should serve as a strong reminder of the importance of great hygiene and the regular practice of healthy lifestyle behaviors. We can do just that by diligently exercising certain precautionary measures and strengthening the immune system. The best way to avoid a pathogen is to play great defense as it relates to your overall health.

“Social distancing” is the reduction or avoidance of contact with other people in order to keep transmission down. It has become the new norm in the corona-virus era in which we find ourselves. Some people are distancing themselves 3-4 feet from others whereas, greater than 6-feet may be a better option given most droplets from a sneeze or cough may travel up to six-feet from the infected. Although probably not necessary, this may not be a bad idea to practice during the height of the cold and seasonal flu season where you live.

Many “basketball-related” health conditions can be averted with proper self-care. The following practices will help you avoid the transmission of viruses (flu, cold), bacteria (staph infections – i.e. MRSA, strep), and fungi (athlete’s foot) that are common on basketball courts and in gyms and locker rooms. Basketball season also coincides with the seasonal flu, cold, and allergy seasons giving rise to all sorts of potential illnesses.

In order to be successful implementing the following ninety-six health practices, you must be intentional and mindful about how you live out your life. The corona-virus, for now, has created a new way of living out life day-to-day. So, step back, take a deep breath and begin practicing these recommendations. They will go a long way to making you healthy, feel great, and perform your best on the court.

How Can I Reduce Infections From Basketball & Off Court Activity?

Take Basketball Hygiene Seriously

1. Go to the doctor immediately for diagnosis and treatment if you believe you have been infected!

2. Wash your hands, thoroughly and frequently! Sing Happy Birthday twice (45-seconds) for the duration of your washing. Make sure you wash the front and back of both hands and each finger and fingertip individually.

3. In addition to hand washing, use a hand sanitizer throughout the day whenever you cannot wash your hands! Note: Hand sanitizers will not kill all of the germs on your skin.

4. Get the flu shot!

5. Avoid direct contact with heavily used public items such as, doorknobs, toilet handles, pencils, pens, water fountains, other people’s cell phones, etc. Use a towel or paper towel to operate the device to prevent the potentially contaminated surface.

6. Do not share water bottles with other players/people!

7. Avoid cuts and scratches on your skin! If you get one, make sure you treat it with the proper ointment, bandaging, and stitching, if necessary. Cuts and scratches can lead to easy transmission of microorganisms.

8. Avoid breathing on other players or gym-mates or allowing them to breathe on you while working out or on the court!

9. If you’re feeling sick or that your body may be fighting off a pathogen, stay at home, don’t go to the gym!

10. Do not touch your face! Playing basketball may create facial sweat, the occasional common itch, the removal of a mouthpiece, and other possible reasons to drive your hands to your face. Wear a mask if you have to in order to avoid touching your face!

11. Do not shake anyone’s hand! An elbow bump, head nod, foot “shake,” or handshake mime with an explanation as to why you are not shaking hands will be understood.

12. Stay hydrated! The amount you should be drinking depends on several factors: how much basketball you are playing and working out, the climate you live in (the higher the temperature and/or humidity, the more water you need), your age, gender, and body size.

Strengthen your immune system for basketball performance gains

13. Keep your feet dry and clean! Your feet are constantly in contact with microorganisms that can lead to athlete’s foot. A weakened immune system (see below) increases your vulnerability to this type of infection. The fungus responsible for athlete’s foot thrives in warm, moist areas such as a sweaty sock inside of a basketball shoe. Air-out your feet as often as possible.

14. Make sure that you are never barefoot in a locker room! Wear flip-flops or shower shoes because this is where the athlete’s foot fungus flourishes. The symptoms of athlete’s foot include a rash and itching, flaking skin. If an open sore results, additional infections may occur.

15. Make sure your basketball shoes are dry when you put them on to play!

17. Do not share towels or shoes with other players!

18. Wear socks that wick sweat away from your skin!

19. Note: Specifically, to avoid staph infections (MRSA), practice all of the steps for preventing athlete’s foot above. Additionally, insist that all the exercise equipment that you use for your weight room workouts is clean and avoid saunas or hot tubs if you have a cut or abrasion. Certain microbes love warm temperatures.

Treat Your Immune System with Tender Loving Care

20. Inflammation occurs when your white blood cells kick into protection mode against infection from microorganisms, injuries, and toxins. It also triggers the immune system to heal and repair damaged tissue which is an essential part of the body’s immune response. Processed foods and added sugar cause inflammation so cleaning up your diet will help prevent chronic inflammation. If you are ready to cut your addiction to inflammatory foods that hurt your basketball performance this course and challenge will help:

21. Chronic Inflammation occurs when the natural inflammatory process fails to turn off when it should. This prolonged “on” mode of the immune system can begin damaging cells, tissues, and even organs. Some diseases associated with chronic inflammation are cancer, heart disease, obesity, type 2 diabetes, and neurodegenerative diseases – Alzheimer’s disease. Sources known for reducing chronic inflammation include omega-3 fatty acids (fish oil), curcumin, and alpha lipoic acid.

22. The human microbiome is a complex system of the gastrointestinal tract that consists of 10+ trillion bacteria and the genes encoded therein. Within each person are good and bad bacteria. When an imbalance (dysbiosis) of these bacteria occurs, diseases such as, type 2 diabetes, irritable bowel syndrome, and inflammatory bowel disease results. The microbiome and the immune system strongly influence one another and often dictate the direction of your health. As your microbiome goes, so goes your health.

23. The immune system is a giant network of cells, tissues, and proteins that work together to fight off attacks by viruses, bacteria, parasites, and other foreign intruders. When the immune system is working properly, it approaches one of these invaders and produces an immune response to fight the attacker. Strong immune function is your best defense against a foreign invader, or pathogen this side of the above recommendations.

Avoid These Losing Behaviors

24. Chronic stress – Acute stress is considered a normal part of life and can be healthy at times, i.e. meet a deadline at work, escape a life-threatening situation, etc. Stress suppresses white blood cell functioning which is an integral part of the immune system. When stress becomes a chronic, low-grade condition, inflammation begins and sets the table for chronic health conditions such as, asthma, obesity, type 2 diabetes, heart disease, cancer, and more. If you wish to dial in more on this challenge we recommend this course to reduce stress for basketball coaches and players too.

25. Smoking or VAPING– Smoking weakens the immune system and therefore, increases the risk of respiratory infections. Many of the chemicals in cigarettes damage the immune system of smokers leading to an increased risk of the flu and pneumonia. Smoking also leads to chronic obstructive pulmonary disease (COPD) which is a severe form of lung inflammation. Some research has actually found that smoking activates the immune system causing it to attack lung tissue leading to other diseases comparable to COPD. Keep in mind… this includes marijuana!

26. Insufficient Basketball Court Time or Irregular Exercise – Frequent moderate-to-vigorous exercise boosts the immune system. However, too much exercise will actually reduce immune function by increasing inflammation and oxidative stress making you more susceptible to illness. Epidemiologic studies repeatedly indicate that regular exercise decreases inflammatory markers and mortality and incidence rates for the flu and pneumonia. Also, habitual exercise is associated with a lowered inflammatory response to bacteria, longer white blood cell telemeter lengths, and increased T-cell proliferative capacity indicating a boost in immune function. Consider working on strengthening your basketball muscles with body-weight strength building if you cannot get to the gym or courts.

27. Poor Diet – A diet high in processed and fast foods, sugar, industrial seed oils, and grains weaken the immune system by creating gut disruption, inflammation, and dysbiosis in the microbiome. This diet is better known as the Standard American Diet (SAD). Its impact on the immune system can be devastating and may lead to challenging diseases.

28. Sugar. Given sugar’s addictive traits, regular dietary practices are very difficult to change. Consuming the SAD may lead to chronic inflammation, joint aches and pains, low energy, intestinal permeability, and autoimmune disease in a relatively short period of time. The long term consequences are obesity, type 2 diabetes, and cancer. If that’s not enough, your basketball game will suffer tremendously when you deprive your body the nutrition it needs to function at its best.

Eliminating sugar, industrial seed oils, and grains from your diet will go a long way in improving your overall health and basketball game by strengthening your immune system. When coupled with the other items on this list, it becomes a formidable opponent to any pathogen in its way.

29. Obesity – According to PubMed, “Obesity, like other states of malnutrition, is known to impair the immune function, altering leucocyte counts as well as cell-mediated immune responses. In addition, evidence has arisen that an altered immune function contributes to the pathogenesis of obesity.”

30. Alcohol Consumption – Alcohol is an immune system suppressor. One serving of alcohol is known to alter your gut microbiome. Excessive consumption will undoubtedly put you at high risk of immune-related health problems such as, pneumonia, cancer, alcoholic fatty liver disease, slower healing capabilities, life-threatening infections, and more.

31. Lack of Sleep – Sufficient amounts of sleep is one of the best things you can do to keep your immune system running strong. Most doctors recommend 7-9 hours each night for good health. Nights limited to only 4-5 hours of sleep increase the risk of heart disease, cancer, and cognitive decline. A physical and mental fatigue due to sleeplessness will also greatly reduce your performance on the basketball court and in the classroom or boardroom.

Score Big with These Foods

32. Grass-Fed Butter

33. Oysters

34. Liver from Grass-Fed Animals

35. Eggs from Grass-Fed Hens

36. Cod Liver Oil

37. Fish Eggs

38. Whole Raw Milk from Grass-Fed Cows

39. Bone Broth

40. Wild Salmon

41. Whole Yogurt or Kefir

42. Beef from Grass-Fed Steers

43. Sauerkraut

44. Organic Beets

Note: This list was taken from ChrisKresser.com. Although this may not sound like the most appetizing list of foods, it certainly provides the nutrition needed for a strong and healthy immune system. Some additional foods would include:

45. Avocados

46. Organic Cinnamon

47. Organic Sweet Potatoes

48. Organic Blueberries

49. Organic Almonds

50. Green Tea

51. Organic Ginger

52. Dark Chocolate

53. Organic Garlic

54. Organic Kale

55. Organic Spinach

56. Organic Cauliflower

57. Organic Swiss Chard

58. Organic Coconut Oil

59. Organic Walnuts

60. Wild-Caught Sardines

Ask Your Doctor About These Supplements To Boost Your Immunity System (May Not Be Suitable For Children or Adults)

61. Elderberry Syrup for Adults (children must act doctor)

62. Cod Liver Oil

63. Nip it in the Bud!

64. Flu-ENZ

65. Olive Leaf Extract

66. Beekeeper’s Propolis Throat Spray – Immune support

67. Oregano Oil

68. Liposomal Vitamin C

69. Vitamin A & D3 taken together

70. Magnesium Chloride

80. Iodine – People with thyroid disease cannot tolerate iodine. Consult with your health-care professional before taking iodine supplementation.

81. Selenium

82. Zinc Acetate

Note: Before taking these supplements or any others, consult with your healthcare professional for recommended amounts and their safety for certain age groups.

Learn and Heed The Importance of The Numbers

According to the Center of Disease Control (CDC) – Influenza (Flu) from October 2019 to March 2020 revealed these results:

83. 36,000,000 – 51,000,000 cases of influenza

84. 370,000 – 670,000 hospitalizations due to influenza

85. 22,000 – 55,000 deaths from influenza

86. According to HealthResearchFunding.org – MRSA

87. Approximately 50% of people report recurring MRSA infections.

88. In the U.S., 90,000 infections are directly related to MRSA.

89. Staph infections are responsible for 19,000 deaths a year.

90. According to the CDC, approximately 33% of Americans are carriers showing no symptoms.

91. Non-Invasive Group A Streptococcus – Strep

92. Strep throat is most common in children ages 5-15 years of age.

93. Symptoms include a sore throat, swollen tonsils, pain and difficulty swallowing, fatigue, headache, fever, swollen neck glands, and body aches. RightDiagnosis.com

94. “Scarlet Fever” occurs when a rash accompanies strep. This diagnosis is lot more dangerous as strep without a rash. CheckUpNewsroom.com

95. According to MedicineNet.com – Athlete’s Foot

96. Approximately 7 out of 10 people will develop athlete’s foot at some point in time.

97. The same fungus that causes athlete’s foot is the same one that causes ringworm and jock itch.

98. Untreated athlete’s foot can spread to other parts of the body, like up the legs or to the hands, for example.

Use Personal Cleaning Products that Promote Good Health

99. Branch Basics Cleaning Kit

100. Better Life Cleaning Supplies

101. Seventh Generation Cleaning Supplies

102. Puracy

103. Neem Toothpaste

104. Tom’s Toothpaste

105. Giovanni Shampoo and Conditioner

106. Herban Cowboy Deodorant for Men and Women

107. Tom’s Deodorant for Men and Women

Note: This is an example list only. There are plenty of quality products that offer healthy ingredients on the market.

To stay healthy, feel great, and prevent a plethora of diseases, a wide range of healthy practices must be employed. Therefore, the intent of this article is to identify certain health conditions that basketball players tend to encounter and how they may best be prevented. The methodology may extend far beyond these specific conditions.

Although not guaranteed a life free of disease and discomfort, these recommendations improve one’s chances of contracting certain illnesses. These healthy lifestyle guidelines apply to all people to optimize their overall health. Fear has a way of propelling us to action or paralyzing us into inaction. Hopefully, we can use the above information to catapult us to great health.

“Have I not commanded you? Be strong and courageous. Do not be afraid; do not be discouraged, for the LORD your God will be with you wherever you go.” – Joshua 1:9 (NIV)

May God’s grace strengthen, restore, and comfort you.

Disclaimer: The purpose of this article is to draw awareness to viruses, bacteria, and parasites, their impact on basketball players, and how to best avoid them. Preventative measure tips are provided on hygiene and lifestyle behaviors. The information above is not intended to serve as a treatment plan for disease. Always consult your licensed physician or healthcare professional if you think you have become infected or you are at high risk of becoming infected with one of the above microorganisms.

Rusty Gregory, MS, CSCS is the coauthor of Living Wheat-Free for Dummies (Wiley Publishing). He received his B.S. (Commercial and Industrial Fitness, Minor in Health Education) in 1989 from Texas Tech University and his M.S. (Kinesiology) in 1991 from the University of Michigan. In 1991, he began his personal training business in Austin, Texas, and became a Certified Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association (NSCA). In 1995, he opened Forte Personal Fitness, a private personal fitness studio where he trains athletes from a multitude of sports and people of all ages, health backgrounds, and physical limitations.

Playing Time

May 27, 2015 By basketballtrainer

Looking to get more playing time? Try EARNING more playing time! A college coach tells you how to earn more playing time by helping your team. Learn ten ways you can begin to inspire others to be more confident in your ability to contribute. You deserve more playing time if you truly love this game. Now learn how to get what you want by helping others and delivering value.

Like the Winston Churchill quote? For more motivational quotes like the one above that will help you with the mindset to be a better teammate and a happier person, visit quotestoolbox.com

Do Basketball Players Need Dairy Products?

May 14, 2015 By basketballtrainer

What Role Should Dairy Play In Your Basketball Nutrition Plan?

Much has been said about the controversy over whether or not dairy is good for you. Actually, you could form your own opinion by perusing the internet but, buyers beware… you may not get the entire story with your research. It is common for writers, bloggers and researchers to encounter negative personal biases of certain foods based on their own bio-individuality. If ignored, this predisposition leads to the disservice to those who can benefit from what dairy has to offer. Instead, each one of us stands to benefit greatly when our individual make-up is taken into consideration. Dairy is much more than just the gallon of milk on a shelf. You have to consider where it came from, is it commercial/conventional or organic?

One important fact to consider is that dairy’s negative health issues deal with those products that have been produced from animals in commercial feedlots. Put another way, food that doesn’t come from the healthiest of animals. Cows that have been fed grains, injected with hormones and antibiotics and reside in poor living conditions, don’t provide the nutrition and health benefits compared to cows who have been grass-fed, are hormone and antibiotic-free and are free to roam about. Therefore, when I refer to the positive attributes of dairy, I will be talking about these happy, healthy animals.

The question of whether dairy is healthy or not is a more complex issue than just having a tummy ache after you ingest a dairy product. What, if anything, is the underlining cause to this problem? As you look deeper into the root cause of the problem, there appears to be a more insidious work at play.

Like many foods, there are pros and cons to eating them. Unfortunately, when the negative effects of foods are presented, they are typically given from a conventionally grown and produced perspective. Grain-fed, hormone and antibiotic injected animals produce less than healthy food. But, before we compare the benefits and consequences of dairy products, let’s take a look at what may be driving the ill-health effects of dairy.

So, What’s Causing All of the Dairy Ruckus?

Intestinal permeability, or leaky gut, occurs when a protein called zonulin is up-regulated in the small intestine and the intestine wall “opens” up allowing pathogens, toxins and food particles into the bloodstream. This triggers the auto-immune system to respond but it becomes overwhelmed with the task at hand. These intruders circulate throughout the body and settle in certain areas which lead to inflammation in that area. Isn’t that great?

So, what causes this process to occur? Cutting or eliminating each one of these will go a long way in healing your gut.

Non-Steroidal Anti-inflammatory Drugs (NSAID)
Antibiotics
Standard American Diet (SAD) – Gluten, refined carbohydrates, processed foods and sugar.
Stress
Environmental Factors
Hormone Use
Chronic Infections

Diseases and disorders linked to leaky gut include, but are not limited to:

Depression and anxiety
Autoimmune diseases such as Type 1 diabetes, celiac, rheumatoid arthritis and multiple sclerosis.
Obesity
Nutrient deficiencies
Inflammatory Bowel Disease (IBS)
Brain fog
Chronic diarrhea and constipation

Do I have your attention, yet? Typically, people who eat/drink conventionally produced dairy, tend to eat conventionally produced other foods as well. They are also more inclined to eat the standard American diet (SAD), a low-fat, high-wheat/grain, high-refined carbohydrate, high-processed food diet. This is a perfect scenario for leaky gut. It provides the environment for a system not ready to accept a commercially grown dairy product or anything else for that matter.

The following list will help you sift through some of the confusion that is brought about with the dairy controversy.

PROS VS CONS OF DAIRY

PROS

A Good Energy Source for Basketball.

Like with all foods, we should consider the sugar content of each dairy product we eat in order to assess its healthiness. Although it is true that added refined sugar in processed foods is a major contributor to the chronic illness, obesity epidemic and other maladies that we see throughout our country today, we can still benefit from its energy producing qualities in from real food sources in time of high energy demand, like playing basketball. It is best used when consumed as a pre- or post-workout meal so it can be used as immediate energy or to replenish glycogen stores (stored glucose in the blood,liver and muscles). On days where energy is not in as much demand, meaning less energy is expended, a lower carbohydrate intake is recommended because of its insulin- raising effects. Insulin, the fat storage hormone, is secreted by the pancreas to carry blood sugar (glucose) to muscle and fat cells to be used later for energy. As more sugar is consumed, more is stored in our fat cells (in the form of triglycerides), leading to weight gain and increased triglyceride levels. By consuming dairy products that contain sugar only on basketball playing days, you reduce the amount of sugar that increases weight and leads to health problems.

Contains Whey Protein (High Quality Animal Protein) for Rebuilding and Repairing Muscle.

Not only does whey protein protect against cancer, but its complete protein (animal) makeup enhances muscular strength and size, a necessity for developing basketball players.

Protects Against Heart Disease.

Research indicates that people who eat the most full-fat dairy have a significantly lower risk of cardiovascular death than those who eat less of it. (1) In another study, researchers found a fifty percent reduced risk of having a heart attack in people who consumed full- fat, grass-fed dairy. Grass-fed dairy contains five times more conjugated linoleic acid (CLA) than its commercially produced counterpart. CLA is a healthy fat that is thought to be one of the driving forces behind the health benefits of grass-fed dairy products. (2)

Nutrient-Dense.

In a study performed on grass-fed dairy cows greater amounts of vitamins A, E and beta- carotene in butter than from commercial feedlot cows. (3) Vitamin K2, a lesser known orm of vitamin K, is found in abundance in full-fat, grass-fed dairy products. Vitamin K is needed for blood clotting and therefore, helps prevent heart attacks. Vitamin K2 directs calcium to the hard tissues where it belongs and away from arteries and soft tissue. Put another way, it helps prevent heart disease and osteoporosis.

CONS (The issue with the CONS is that the reason for the intolerance and allergies, in most cases, is a result of having leaky gut).

Lactose Intolerance.

Depending upon who you listen to, 50-75% of adults are sensitive to dairy products. People who lack the enzyme, lactase, needed to breakdown the milk sugar, lactose, will have gastric distress if they are consuming pasteurized milk. The process of pasteurization kills the naturally occurring lactase in raw milk. (4) Lactose intolerance increases with age therefore drinking raw milk (milk that hasn’t been pasteurized and still contains its natural lactase) becomes a better option.

Milk Protein Allergies.

People’s immune systems that have leaky gut are more likely to react to elements in milk, although it may still be possible to be free of leaky gut and have milk protein allergies. (4) Only 2.5% of the 3-year-old and younger crowd suffers from milk allergies, with most children outgrowing it.

Gluten Intolerance.

An exception to having leaky gut as a precursor for dairy sensitivities would be that of gluten intolerance. These people are more likely to react adversely to milk because of the cross-reactivity of milk proteins and gluten. (4)

In nutrition, we tend to isolate certain compounds, nutrients and even food groups without considering the synergistic effects that they have with other elements in food. This leads to eliminating essential nutrients from our diet and can have dire consequences on our health or we can be cheating ourselves out of essential nutrients that our body needs for optimal health. If “leaky gut” is the guilty party (which I think it is in most cases) to many of the diseases and gastrointestinal disorders that we see today, wouldn’t we be better off healing our gut first before we eliminate dairy which has much to offer us?

So, if you are having problems with dairy address potential gut issues first. Try eliminating all grains, sugar and vegetable oils, i.e. processed foods, and focus on a real food, nutrient-dense diet. Once you have done this, remove all dairy products for 3 or 4 weeks and then slowly add each dairy full-fat, grass-fed item back in one by one. In his book, Your Personal Paleo Code, Chris Kresser lists dairy items in the proper re-entry order, from the least amount of lactose to the most. The order is as follows: 1. Ghee (clarified butter); 2. Butter; 3. Kefir (fermented milk); 4. Yogurt; 5. Hard Cheese Before Soft Cheese; 6. Full-Fat Heavy Whipping Cream; 7. Sour Cream; 8. Ice Cream (for lactose content ONLY); 9. Buttermilk; 10. Milk (whole, 2 percent, 1 percent, nonfat). (5) This will not only go a long way in removing your discomfort and other health issues, but it will also help identify the dairy offender.

Now, if you will excuse me, I’m going to go pour myself a glass of grass-fed, organic, hormone and antibiotic-free whole (full-fat) milk before my workout this afternoon. Cheers!

Sources:

Guyenet, Stephan. “Full-fat Dairy for Cardiovascular Health??” www.wholehealthsource.blogspot.com. 9 April, 2010. 18 April, 2015.
Smt, Liesbeth A., Ana Baylin, and Hannia Campos. 2010. Conjugated linoleic acid in adipose tissue and risk of myocardial infarction. The American Journal of Clinical Nutrition. Published, May 12, 2010.
Searles, SK et al, “Vitamin E, Vitamin A, and Carotene Contents of Alberta Butter.” Journal of Dairy Science, 53(2) 150-154.
Kresser, Chris. “Dairy: food of the Gods or neolithic agent of disease?” www.chriskresser.com. 8 February, 2011. 18 April, 2015.
Kresser, Chris. Your Personal Paleo Code: the 3-step plan to lose weight, reverse disease, and stay fit and healthy for life. New York, NY: Hachette Book Group, Inc. 2013. Print.

Rusty Gregory, MS, CSCS, CWC CES, is the author of Self-Care Reform: How to Discover Your Own Path to Good Health and Living Wheat-Free for Dummies a). He is a personal fitness trainer, a Certified Strength and Conditioning Specialist, a Cancer Exercise Specialist, a Certified Health and Wellness Coach and a dailyRx Contributing Expert. He received his master’s degree in kinesiology from the University of Michigan.

Rusty is also a Certified Health and Wellness Coach. He helps people make lasting behavioral changes that lead them to become their best selves. Coaching has allowed him to become more empathetic with people and their wellness “issues.” Rusty has seen many realize a higher level of wellness and begin to live life with more depth, meaning and purpose. He uses this approach in Self-Care Reform: How to Discover Your Own Path to Good Health to motivate people to action.

Rusty’s desire to teach others about eating healthy culminated in the writing of Living Wheat-Free for Dummies. The title can be a bit misleading. It extends beyond the removal of wheat from the diet and into the grain-free, low-carb and vegetable oil-free lifestyle that would benefit us all. He has seen many people dramatically improve their health by eliminating the inflammatory foods that create the most damage to the human body. To learn more, visit www.RustyGregory.com.

Note from the publisher: We had a chance to meet Rusty Gregory while training his son David and daughter Lauren in our player development programs. Like so many of the parents in our gym, Rusty is humble but extremely accomplished and expert in his field. When I found about Rusty’s expertise, I asked him to help me address this hot debate which we had already explored the con sides of. Rusty went above and beyond my request and gave us some great insight into the topic. We look forward to sharing his insight again and highly encourage anyone committed to exploring wellness, physical training and physical recovery from cancer to check out how David can help you.

Test gif format

April 27, 2015 By basketballtrainer

Basketball Trainer Interview With Rich Stoner

March 26, 2015 By basketballtrainer

Basketball Speed and Agility – 9 Questions For An Expert Trainer

I had a chance to interview Rich Stoner of Elite Basketball Training. Rich is known as one of the best basketball trainers in New Jersey and is highly respected by trainers all over the nation. I personally rely on Rich for solid advice on topics ranging from basketball nutrition to basketball strength training. I most admire his expertise on basketball speed and agility issues.

BasketballTrainer.com (BT): How exactly did you craft your expertise on the topic of basketball speed and agility?

Rich Stoner (RS):I have always been highly involved in creating the sports performance programs for any basketball team that I have coached both as an assistant or as a head coach. This prompted me to get my USAW Sports Performance Coach certification early on in my career. From there on I have consistently analyzed the game of basketball watching how players move on the basketball court in order to come up with the best ways to improve those movements along with their skills. Speed and agility rank near the top in terms of the factors that lead to an athlete’s success on the court and therefore have become a focal point of our training at Elite Basketball Training.

BT: It seems like football dominates the speed and agility scene and basketball is an afterthought. What are the differences and why is it important to stay basketball focused?

RS: Regarding speed and agility, basketball differs from football and is unique in the sense that there are more constant changes of direction and changes of movement. Basketball also requires players to make changes of speed and direction while dribbling a basketball and this is something that is foreign to football. Basketball is a stop and go kind of game and it is far from linear. Whether on defense or offense, with or without the basketball the game requires players to cut off angles or take advantage of angles. To do so effectively requires a player to be not only quick but also agile (change directions effectively) and to possess the basketball skills and footwork to operate in this manner efficiently.

BT: What is the number 1 reason people don’t start a speed and agility program?

RS: It is an afterthought, not a priority. Players seem to focus more on game play first, then skill development, and then if they have some time, they will incorporate sports performance training, which includes speed and agility work. This is a terrible way to look and the basketball training spectrum. Basketball training should include predominantly, skill development and sports performance training and lastly game play. To improve your ability on the court, you need a ton of repetitions and these are repetitions that you just cannot get when playing games.

BT: Having run plyometric programs before myself, it seems like kids need a small group to perform best. Do you see similar issues in speed and agility work, and if so, why do you think this is the case?

RS: Smaller group training is definitely the best case scenario. It allows a coach to really break down the movements for each individual and explain how that particular player can be better. However, over time, once players have learned these movement patterns and the correct way to execute them, a large group with an extra trainer or two would work just fine.

BT: What are the biggest obstacles to achieving success in a basketball speed and agility program?

RS: Misinformation and time. Players and parents are being inundated nowadays with information that pushes them in the direction of playing more basketball games. So they end up signing up to play for two or more teams. This severely limits their time to train and develop their skills and athleticism. I cannot count the number of times that parents have told me that, “They don’t have the time for sports performance training.” Yet, these will be the same parents that come back to me after a long AAU season of doing nothing but play games and tell me that their son or daughter has not improved at all and, in fact, has gotten worse. Basketball skill development and performance training should make up the bulk of your basketball training regimen, and that requires cutting back on the number of teams you play for in order to open up more time to train for things like speed and agility.

BT: What age should players begin this type of training?

RS: I’ve worked with players as young as seven. As long as the program is well designed which includes it begin physically appropriate for the age and ability of each player they will most certainly see the benefits.

BT: How does rest factor into the training schedule with this focus?

RS: Rest is an interesting component to speed and agility training. There is a lot of this type of training that requires max effort so optimal rest between sets is ideal. However, the game of basketball is not played that way and your rest time can and usually is limited by the clock and the whistle. With this in mind, it is best to train some drills for max effort in order to develop components like starting speed but it is a must that you train other drills with limited rest time in order to better simulate actual gameplay.

BT: What questions should I be asking you that I have not?

RS: What role does strength training play in the development of speed and agility?
Our strength programs are designed to develop, among other things, strength and power. Increased strength and power with allow the athlete to exert more force on to the ground and explode off of it. Simply stated, the more force an athlete can apply on the ground, the quicker they will be. Furthermore, the extensive core work that we do in our training will ensure that our players bodies have the ability to work from the core to the extremities. This will help them remain stable and balanced when changing directions and changing movements on the court.

BT: What can people expect to get from your program you devised?

RS: They can expect a more efficient way of looking at training speed and agility for basketball. As I mentioned earlier, time is one of the deciding factors in a player not committing to a speed and agility program. My program not only shows players the drills to use to develop their speed, agility, and quickness but also incorporates skill development into these same drills. You will be killing two birds with one stone. Not having time can no longer be an excuse. My program will save time and allow you to improve your speed and agility with and without the basketball.

BT: Rich- thanks for making the time to answer some of our questions, we hope to have you back soon. I am going to share your course and also some of your contact info in this space.

Click On Below Image To View Rich Stoner’s Basketball Speed And Agility Course

We love interviewing passionate and expert basketball trainers here at BasketballTrainer.com. Rich Stoner is a client of BuzzworthyBasketballMarketing.com. If you have interest in being interviewed here shoot us an email or give us a call.

Mark Adams – Basketball Trainer Interview

March 1, 2015 By basketballtrainer

Who Is Mark Adams?

If you have not already heard…Mark Adams is an Elite Basketball Trainer who helps several NBA clients, college teams and the training and camp community. His portfolio of experience allows him to share a very unique perspective. He has served as a collegiate assistant at Syracuse, a highly successful high school coach, and was a 1000 point scorer as a player in high school and college. We were introduced to Mark by BasketballHQ.com partner and South Alabama Basketball Assistant Coach Russ Willemsen who spoke very highly of him. Mark is committed and passionate about player development and has the growth mindset that the BasketballTrainer.com team looks up to.

BasketballTrainer.com (BT): What is the biggest problem in basketball training today?

Mark Adams (MA): The disconnect between the basketball trainer and the player’s coach. Ideally the basketball trainer should communicate with the players coach and build a relationship. Together they can devise a plan for purposeful training so that the player can maximize time and energy. The basketball trainer should get as much input and data from the coach as possible and use it to devise specific workouts.

BT: What is your training approach with a younger player?

MA: My approach with younger players is simple… I focus on the fundamentals. When working with young players more teaching and explaining often takes place. Make sure that all the skills and drill work translates to actual game like situations. Young players should learn the importance of competition, but most importantly have fun training.

BT: Why do you still make time for youth basketball?

MA: I love the game and I enjoy working with young players. It’s the truest form of teaching that exists. You can have a huge impact on kids and help them get better.

BT: If you could go back in time as a young player, what would you tell yourself?

MA: I would work on all skills and total development of my game. I made the mistake of focusing too much on my position (shooting guard) and didn’t develop other skills such as ball handling, passing, etc. Today’s players need to be more versatile and multi-skilled.

BT: Who were your key influences?

MA: I have been very fortunate to have some of the best in the game as mentors and friends. – My first job was working for Jim Boeheim at Syracuse University. – Coach K – have been fortunate to have him for advice and counseling over the years.

– Alan Stein and Dee Brown were extremely influential in my decision to become a player development coach full-time.

– Currently, NBA Skills trainer Aubrey McCreary, is my main mentor and like a big brother to me.

BT: Mark, you have a reputation of being one of America’s best camp demonstrators and teachers. What can campers expect across the nation?

MA: To learn the fundamentals, to be taught and develop skills that translate. Train extremely hard. They can expect energy, enthusiasm and passion I want all of my players to

1) Get Better

2) Have Fun

3) Develop Meaningful Relationships

BT: Where can they find out more information about you and your programs?

MA:

– www.markadamsbasketball.com

– twitter – @MarkAdamsBball

– facebook – facebook.com/MarkAdamsBasketball

– email – [email protected]

BT: Finally Mark can you share the qualities you most admire in two NBA Players you have worked with and what younger players could learn from them?

MA: Ryan Kelly – Los Angeles Lakers – Resilient — Despite numerous injuries, Ryan keeps a positive attitude and continues to work on his game.

– Paul Millsap – Atlanta Hawks – Work Ethic — Paul is a true professional. He has a willingness to go outside his comfort zone to expand his game. Tremendous off season commitment and takes care of his body.

BT: Mark – thanks so much for joining us here, you are welcome back anytime and we look forward to catching up on your visit to Austin this summer!! Also, congratulations on making the list of best basketball websites!

Basketball Energy: 5 Superfoods & Herbs For A Boost

February 2, 2015 By basketballtrainer

Looking For A Basketball Energy Boost?

Basketball is certainly not a game for the faint of heart and players often seek a basketball energy boost to increase performance. Requiring speed, agility, and most importantly endurance, the physical toll it takes on a player’s body can be exhausting no matter what level of shape they are in.

A little pick-me-up can be just what’s needed during those long stretches of intense game play during the season or even for those tough pre-season workouts when players are pushed to the max physically and mentally to learn new plays, positions and fine tune their skills.

While the obvious healthy diet and lifestyle are first on the to-do list for all basketball players, recruiting an array of adaptogenic herbs and nutrient packed superfoods to promote energy, endurance and recovery may be able to give the competitive edge needed to pull through those physically taxing and mentally stressful points during the basketball season.

Superfoods are simply foods that are known for containing above average nutrition content that provide the body with a powerful concentration of health benefits.

Adaptogenic herbs, also known as endurance herbs, are plants that have been shown to help the body adapt to physical, mental and emotional stress. Exercise and competition in general are stressors to the human body and there are several unique herbs from around the world that can provide the body with special active compounds to withstand even the most intense basketball workouts, practices and games.

The following adaptogenic herbs and superfoods have been highly touted for their ability to provide the body with energy, stamina, endurance and contribute to overall recovery.

My top five superfood and herb picks for basketball players include:

Chia Seeds For Basketball Energy and Endurance

The tiny, yet mighty chia seed originates from the desert plant salvia hispanica and packs an incredibly nutritious punch. It was first discovered between 1500 and 900 BC in Mexico and South America and was one of the ancient Aztec and Mayans most prized foods for its ability to provide energy and endurance as well as anti-inflammatory benefits. Considering their light, easy to carry nature – Aztec warriors depended on the chia seeds for survival as they were quick energy, loaded with endurance giving nutrition and easy to chew on-the-go while they marched. The power of the nutritious chia seed is still widely popular today and is most often used in smoothies, salads, baking, oatmeal, cereals, yogurt, puddings and more! There truly is no limit to what you can do with this tiny, mildly nutty flavored seed that has earned the term ‘superfood’ because of it being a complete food that contains protein, complex carbohydrates, healthy fats and fiber. In fact, 2 Tablespoons of chia seed contains only 138 calories, 9 grams of fat, 10 grams of fiber, 5 grams of protein and 18% daily value of calcium – simply incredible! Basketball players can greatly benefit by adding a few tablespoons of chia seeds into their daily nutrition plan. Not only are chia seeds capable of increasing energy and endurance levels in athletes, but it also provides 1/3 of the daily recommended amount of fiber to help maintain healthy digestion as well, which we all know is incredibly important for overall health and well-being.

Moomiyo (Shilajit) For Basketball Energy and Performance

Moomiyo is a very unique and rare herb originating from the mountainous regions of Central Asia where it is harvested twice each year by only those willing to climb the mountains in order to collect this powerful adaptogenic herb. First identified by ancient Greek philosopher Aristotle for its powerful rejuvenating effects on the human body, Moomiyo has since been adorned by not only emperors and royalty of ancient cultures but by Olympic athletes and non-athletes today alike for its ability to boost the immune system, protect the body against stress and anxiety, reduce inflammation, promote longevity, balance hormones, raise vitality, increase muscle strength and mass as well as improve recovery time after physical exertion.

Moomiyo can prove very effective for basketball players for all of the above listed reasons and I highly recommend giving it a shot to increase the body’s ability to withstand the general ‘wear and tear’ of playing basketball.

You can find Moomiyo extract at most local supplement stores, however considering that this herb is so rare and there are many products out there that would not be considered high quality, it’s best to recruit your online sources for picking a Moomiyo supplement that’s right for you. Moomiyo is most effective for basketball players if taken about 15 minutes before playing with a glass of water.

Avocados – A Basketball Training Table Staple

Avocados are certainly no secret to the modern world, with guacamole being one of the most favorite traditional Mexican appetizers, it’s safe to assume that most people have had a taste of this creamy and nutrient powerhouse of a superfood.

Originating in Mexico and Central America, avocados provide a rich history for that area dating back more than 10,000 years. Traditionally used as butter, avocados are today often used in guacamole, omelets, sandwiches and to replace meats for many vegetarian diets considering their high healthy fat content.

Avocados provide a very impressive nutrition profile with the most notable being their high levels of monounsaturated (healthy) fats that can be a quick source of energy for basketball players. This healthy fat promotes a healthy heart by shifting cholesterol levels for the better when eaten often. Aside from the fat content, avocados also give the body much needed calcium, potassium, Vitamin E, Vitamin C, fiber, magnesium, B-Vitamins and the powerful antioxidant glutathione. Avocados are the richest fruit source of glutathione which is an important antioxidant that aides the body in cellular regeneration – another great reason to add this delicious fruit to your basketball nutrition plan!

Rhodiola Rosea

Rhodiola Rosea, also known as “Golden Arctic Root”, is indigenous to colder regions of the world including the Rocky Mountains, Eastern Siberia and the mountains of Central Asia. A bright yellow and red flowering plant that can be seen from a long distance away, this potent adaptogenic (root) has been known to provide many health benefits for the human body including increased resistance to stress, promotion of longevity, enhanced fertility, promotion of neurotransmitter levels in the body including serotonin and dopamine for improved moods and sleep patterns.

Rosavins and rosins are the active compounds that give the Arctic Root its unique health benefits, and for basketball players this means increased oxygenation to the brain and muscles providing a profound energy boost. It’s been found that where more oxygen travels, so do nutrients and blood, meaning an improved uptake of vitamins and minerals from healthy foods and other nutritional supplements as well.

Rhodiola Rosea is easily found at local health foods and supplements stores and can be taken as a capsule or liquid tincture. Capsules are typically easier to administer and for basketball players it’s best to take Rhodiola each day with breakfast and lunch.

Coconut For A Basketball Boost

Coconuts are a globally popular exotic fruit that have been found in tropical areas all over the world. It has earned the nicknamed “tree of life” because the entire tree can be harvested and used to make food as well as other non-edible goods. The actual coconut fruit itself has several different parts that are used to make naturally nutritious goods including water, milk and oil.

Coconut water is extracted from the interior cavity of the coconut and is fat-free, low in natural sugar and sodium and high in antioxidants, amino acids, vitamins and minerals. It is a naturally high source of potassium making it an ideal choice to hydrate with during a basketball practice, workout or game. It’s so much more effective at boosting the body’s hydration levels that any good nutritionist will recommend drinking coconut water over conventional electrolyte drinks like Gatorade and Powerade. Coconut water is also a great source of energy and metabolism boosting B-complex vitamins which is another reason why basketball players ought to not overlook this tropical treasure when feeling a bit tired. You can reap the benefits of coconut water by drinking it straight or making it the base of your most favorite smoothie or fresh fruit and veggie drink.

Coconut milk is another great way to add this versatile superfood into your daily basketball nutrition. Coconut milk is made using meat or flesh of the coconut and is much higher in healthy fat than coconut water. You can buy unsweetened coconut milk at your local grocery store to use in cereals, oatmeal, smoothies and baking – it is a much healthier alternative to artificial hormone-laden dairy and is also a great source of calcium and magnesium as well as other vitamins and minerals.

Coconut oil is a derivative of coconut milk and is the perfect healthy fat addition to add to your basketball diet because of its short and medium chain fatty acid content. These fatty acids are much shorter than other fats making them easier to digest and assimilate in the body by the liver. By adding a few tablespoons daily into your smoothies, oatmeal or baking you are providing your body with instant energy that can also help with metabolic and muscular endurance. The lauric acid present in coconut oil has been known to promote a strong immune system as well as helping to keep the heart healthy.

Key Basketball Energy Takeaways

Superfoods and herbs are a great way to boost your natural energy and endurance levels as a basketball player. They are easy to attain and add into your daily regimen and will greatly benefit your overall health and stamina as you go through this upcoming basketball season. We all need an extra boost from time to time, and hard-working basketball players tend to need it most during those long stretches of intense conference games, after late nights studying and to help you make gains in the weight room. By adding these 5 foods to your nutritional tool belt, you’ll be able to go faster and for a longer period of time thanks to all the added nutrients, vitamins and minerals your athletic body craves! Consult your doctor today to find out how you can safely boost your basketball energy with some of these superfoods and herbs.

College Basketball – 3000 Miles From Home

January 26, 2015 By basketballtrainer

Considering College Basketball Away From Home?

I’m from San Francisco, California. I grew up playing ball on the playgrounds. Then in high school (Balboa High School) and junior college (Contra Costa College) I graduated to playing playground basketball with referees. The city game is fast paced, lots of in your face defense in crowded tiny gyms where the wall is the out of bounds line. Lots of razzle dazzle and competing against cross town schools with guys who you just played against at the park last Saturday afternoon. Picture the movie “Hoop Dreams”. When I was offered the opportunity to play college ball in rural Northern Maine at the University of Maine at Fort Kent I jumped at the chance, as weird as that might sound.

Basketball Adventure – Taking The Show On the Road

Playing far from home was exciting to me. I was ready to leave home. I had spent way too long in San Francisco. Of course I would miss my family and friends back home but I knew that I was here for a reason: to finish my bachelors degree, and play ball. Northern Maine is pretty much as far as you can get from San Francisco while still being in the United States. If you look on a map my home is at the most far left of the country and Maine is in that top right corner. I barely remembered that Maine was a state when I first learned of this opportunity. The one thing that I did know about Maine was that it gets cold in the Winter, extremely cold. Brutally cold. San Francisco due to it being a peninsula in between the Pacific Ocean and the San Francisco Bay experiences mild temperatures year round, it’s only an hour drive at most to some sunny beaches and surfing in the beautiful Golden State. I knew coming in that Maine was going to be vastly different in that regard.

As you can see from the UMFK campus picture above, I was right. Aside from the weather, Northern Maine is a lot slower than the big city. I think there’s only a handful of stop lights in the entire town of Fort Kent. In San Francisco, there is always something to do. We have a plethora of museums, clubs, restaurants, and all sorts of attractions. In Fort Kent, your social gathering options are pretty limited outside of hanging with your buddies in the dorms. That’s why I spend most of my spare time in the gym.

Leaving The City Game Behind

The city game and the Maine game as I call it have their differences too. The game up in Maine is slower, not a lot of superb athletes. The city game can turn into a track meet quick. In Maine, lots of teams like to slow it down and execute in the half court. But the biggest difference I’ve noticed is the athletes, which makes sense. Any guy with a little bit of bounce who can run and jump is not going to end up playing in the USCAA in the cold of the North East. I haven’t seen an alley-oop play drawn up all season. Most of the players here in Maine are short, you see a lot of guys around six feet tall playing the 3 spot. Most of these guys handle the ball well, but nothing too fancy. They can all shoot the three and always make their free throws. Very fundamentally sound. Back home, a guy would rather miss a dunk in traffic and excite the crowd as supposed to trying and finishing the lay up with contact.

Another cool thing for me is the road trips. I’m getting to see a lot of the East Coast. I’m getting to see Maine, Vermont, Boston, New York, and Pennsylvania among other places. The road trips can be as long as 16 hour bus rides. When I was in High School, we took the city public bus 20 minutes across town to play games. Also, this being my first season in Maine, I don’t know any of the guys I’m playing against. Which is nice for me having grown up playing against the same guys from the area since I was in the 8th grade.

The Advantage Of Small College Basketball

However, the biggest change is that since San Francisco has so much to offer, there is no type of community feel around a team. Here in picturesque Fort Kent, the community really rallies around the sports teams at the university and they support them heavily. If I walk through town, people know that I play basketball for the local college and I take pride in representing not only the school but the entire Fort Kent community when I play. Back in High School in a big city with six major professional teams and another handful of NCAA schools in the area I could be one of the best prep players in the city but only a sliver of the population would know my name or know who I was. When we played our rival, University of Maine at Presque Isle, which is only an hour away, faculty members and staff on campus were coming up to me telling me that it didn’t matter if we lost every game this season as long as we won this one. The community here takes their sports very seriously and they are invested in the well being of their local team.

All in all, being away from home can bring you down sometimes, not having the support of your friends and family at the games; but those feelings are made up for quickly with such a warm communal feeling around the area. Also, Maine and Northern Maine specifically is rich in basketball tradition. People in the area tend to stay here and raise their families here and they create legacies and generations of basketball players in each small town throughout Maine. I didn’t know it but Mainers really care about hoops and they are so willing to embrace someone who is representing their community on the court.

Although it may be by default since life is slower up here and there aren’t as many distractions, it doesn’t matter to me because for the first time in my life I have the backing of a ton of people and I feel I am playing for something other than myself. I am glad I had a sense of adventure and have been able to play small college basketball 3000 miles away from home.

Fletcher Brown was kind enough to share his basketball journey with us… a journey spanning the borders of the USA. Our hope in sharing this story is that it will encourage other basketball players to look beyond the confines of their local area when pursuing the dream of college basketball. Great universities and colleges like the University of Maine at Fort Kent want to hear from talented young basketball players. Embrace a growth mindset and learn to keep your basketball dream alive by expanding your vision of possibilities.

Basketball Academics – 5 Keys To Overcoming Academic Failure

January 20, 2015 By basketballtrainer

Getting knocked down by avoidable events and poor choices stink, but are an inevitable issue in everyone’s life. We are human, we make mistakes, but life is about perseverance, we have to be able to get up after life knocks us down and don’t give up on our dreams of becoming (in this case) an excellent student athlete and here are some tips to make this process easier.

1. HAVE AN ACADEMIC AND LIFE PLAN

The first step and arguably the most important is having a plan. In order to strive for success you must first have an idea what the end result will be. Know why you are there other than to be a basketball player. Make sure you understand which classes you plan on taking each semester, a degree plan is highly recommended. Take the time to understand why you are in college, why you are taking a course and why you need to stay disciplined. Without a goal in mind it makes it easy to think the journey is pointless.

2. RESISTING TEMPTATION

I personally struggled with my grades as an 18 year old freshman in college. The main issue I seemed to be faced with was temptation to live the “star life” but ignore the academic side of being a college student. The answer is so obvious yet is easily ignored. Resisting temptation is the key! Its understandable that you’re young and meeting new people and want to broaden your horizons socially, but you must realize you’re not there to socialize. Most of us in this situation have basketball as a priority and its probably the only reason we are at this school in the first place, but basketball cannot exist without good grades and motivation in the classroom and if basketball truly means that much to you, you will do anything to keep it in your life.

3. LIVING AN ORGANIZED LIFE OFF THE COURT

When you enter college it is your leap of faith out of your parents nest. You might be used to having your parents take care of your needs or your teachers in high school making exceptions for why your big assignment isn’t done, this is the real world, it doesn’t work like that anymore and its time to grow up! The key to staying on top of your assignments is organization, an academic planner became my best friend in college and it should be yours too, its about understanding when each assignment is due and the feeling of self-satisfaction you get when you cross it off in your planner. Another extremely important piece to being organized is keeping your living area clean. When your dorm is cluttered and messy it becomes easy to lose track of important items that are imperative to your success.

4. STRONG SUPPORT SYSTEMS

We all feel at times we are in over our head, but this shouldn’t worry you. Fortunately, in college we establish strong bonds with people who are willing to do anything they can to make sure you find success along your college venture. We all run into issues we cannot tackle alone, but instead of hiding from these problems, attack them head on, proactively seek your issues and then go to that person that is willing to help and let them guide you through it. Mentors love to help people who want to help themselves, if you truly want to succeed academically, college will provide you the tools to make this dream a reality. Please do not be afraid or ashamed to ask for help when you need it.

5. BELIEVE IN YOURSELF ACADEMICALLY

The last bit of advice I will give is to believe in yourself. Confidence is key! In basketball we fear nobody we envision ourselves out on the court doing nothing but the right things. Why shouldn’t it translate over to the academic side of being a student athlete? The answer is it should! Don’t expect to fail because if you do, more often than not you will! Be confident, be ready for anything your professors throw at you, and most importantly have passion for success.

Joe McCloskey is a basketball player at the University of Maine at Fort Kent. We asked him to share his story with us after learning of his dramatic academic turnaround. Joe is currently averaging 20.9 points, 8.9 rebounds and 1.8 blocks per game. He is most proud of his journey to improve his academic focus and looks forward to building on his success. Joe was reluctant to share his name and transcript here, but when learning of how it could positively impact other young student athletes he did not hesitate to tell his story.

Basketball Grandparent On Prediction, Patience & Perspective

January 5, 2015 By basketballtrainer

Basketball Grandparent on Prediction, Patience and Perspective

As a senior in high school I wrote a short auto-biography entitled “Basketball is My Life”. Little did I know what a prediction it was to become. As a young dad my son, Fred, could not wait to play competitive sports. I think the first word he learned as a child was “ball”. But his first opportunity really came in wrestling as a 3^rd grader. He was tall and gangly for his age with little moxie for the sport. He could, however, spread out on the mat and no one could “pin” him. This strategy enabled him to have some success…he quickly experienced the emotion of winning and losing.

Fred’s real sport was basketball; he had watched Dad play in the YMCA leagues since he was a toddler. He ran the scoreboard with his sister when he was 5 years old. Fred would get his first chance to play organized basketball in 4^th grade in the local community sports program. Three weeks before the season started, Fred cracked his collarbone skating on a hockey rink…not an auspicious start to the basketball season. As Fred’s dad, I was perplexed as to how soon Fred could start basketball practice. Fred and my patience were to be tested even before his first season started.

I had played Basketball in high school with some small town success. I was a triple jumper in college and grew up as an avid New York Yankee fan. I thought these would be valuable credentials to being a fantastic youth basketball coach. Fred had natural athletic ability and had height on his side. Winning in 4^th and 5^th grade came rather easy and there was not much pressure. Fred and Dad thought they were well on their way to winning basketball. They looked forward to 6th Grade “traveling basketball” where there were “tryouts” and better competition. A rude awakening lay around the corner.

The first few 6^th grade games were quite a challenge. Our team was not very “deep”, and all the kids and their parents expected to win and have their share of playing time. My desire to WIN did not necessarily fit with playing the kids equally most of the time. Players with limited ability grew frustrated with lack of playing time. Their parents became restless with Dad’s coaching style and “wins” were few and far between. My demeanor on the sidelines left much to be desired. I yelled at the kids instead of encouraging them. I lacked patience and exhibited noticeable frustration. It rubbed off on the kids and the parents. The fun of the game was eluding everyone…not good. A 10 – 20 win/loss season was not an expected result. Seventh grade traveling basketball was, unfortunately, a rerun. Eighth grade brought a 50/50 winning percentage. Fred and Dad were due for a change.

Ninth grade basketball brought a new traveling coach with valuable experience and some solid coaching in school. The boys appreciated less pressure and a more level-headed, supportive coaching style. Patience and encouragement brought a winning season and brought fun back into the game. I was embarrassed at the way I had spent 5 years coaching Fred and his buddies in a negative atmosphere.

Fred went on to play in the State Basketball Tourney as a senior and was named Player of the Year in the Metro area. I felt better about the groundwork I helped lay in basketball fundamentals in the early years. Fred had a successful college basketball career and went on to play overseas.

I have had the joy of watching both Fred and my son-in-law coach my grandchildren with class, enthusiasm and encouragement, including success. They find ways to play kids equal time and develop wonderful relationships with the parents. They encourage the kids and do not get upset when a loss comes their way. I have gained a perspective that enables me to feel better about my contribution to youth sports and appreciate how well others are able to do a far better job. My early prognostication was right on, but not as rosy as I envisioned. Now at the age of 70 I truly appreciate the willingness of parents and coaches to work with the kids, encouraging them and mentoring them…and setting an example that all participants can be proud to exhibit.

Gerry Vandegarde is an accomplished athlete in his own right and still plays competitively on the over 70 volleyball circuit. most recently chasing an elusive national championship. Before retirement, Gerry was a Senior Systems Analyst for Wells Fargo and is still a dedicated fan of youth sports… particularly those events involving his grandkids.

Winning With Class & Sportsmanship In Basketball

November 26, 2014 By basketballtrainer

Do You Win With Class On & Off The Basketball Court?

Winning with Sportsmanship:

“It is your response to winning or losing that makes you a winner or a loser” – Harry Sheehy, former Dartmouth coach and administrator

Sheehy’s quote above demonstrates that winning and losing with character is the most important aspect of competition. Sure, you play to win the game, and most basketball teams measure their success in any given season by the number of wins they acquired. Hopefully, if these wins start piling up on a consistent basis, it will lead them to a championship of some sort. Every member of a competitive basketball team plays their best to win the game. If you and your team are successful, and you find yourself on the upper hand of the scoreboard at the end of the game, you need so ensure that you handle your successes in the proper manner. The basketball players and teams that best handle their wins while exemplifying sportsmanship are those that manage to stay humble, avoid complacency, and show a strong desire continue their improvement.

Stay Humble

Even the best teams and players in the basketball world can be beat. Most people that keep in touch with NBA basketball would agree that Lebron James is currently the best all around basketball player in the world. He continues to be a dominant force in the league and has a huge impact on every game he is a part of. But, as the world saw in last years NBA Finals matchup against the San Antonio Spurs, even he is susceptible to losing. For this reason you should always be grateful for the times you succeed in winning a ball game. The moment that you start taking wins for granted is the moment when you start losing more often than not. The best teams and players genuinely appreciate the efforts it took for them to win a particular game. They stay humble because they know that at any given moment, their fortunes could change. Lesson to be learned here, handle your wins humbly.

Avoid Complacency

The teams and players that get too comfortable winning, are generally the ones that will then be dealing with a loss soon after. It is easy to become complacent in practice and on the court when things are going the way that you want them too. When you become complacent and comfortable in your winning ways, you tend to ease off the gas pedal a little. By this I mean you might lose that motivation and drive that led you to the successes you have been experiencing because you somewhat forget what it is like to lose and the disappointing feeling that accompanies a loss. The teams and players that continue to win are those that avoid this complacency, keep an everlasting hunger to win, and take each and every game as a challenge to accomplish something new. The key is to always strive for more.

Keep Improving

As a young basketball player, there is always going to inconsistencies in your game that need improving. Despite how good you make think you are and how much you may think you have the game mastered, there is always room for improvement. There is no such thing as the perfect ball player.

Kevin Durant of the Oklahoma City Thunder is a player that is constantly striving to add new aspects to his game. Despite being named the MVP of the NBA this past year, he still recognizes that there are places in his game that can still be improved. He and his Thunder teammates are a part of a team that continually have one of the leagues best winning percentages year after year. Although they are considered a successful team, Durant and his teammates continue to strive for more because they still have goals they have yet to accomplish. The idea behind this is that even if you are winning on a consistent basis as a player or team, if you continue to set goals with a focus on continual improvement, you will rise to new heights that you didn’t think possible.

Win With Class Basketball Players!

Losing With Class In Basketball

November 18, 2014 By basketballtrainer

Do You Lose With Class In Basketball?

As young basketball players, it is important to understand that when you and your team lose to an opponent, it is crucial that you do so with class and dignity. In every competitive game of basketball, there can only be one team that wins, that is the beauty of the competition. In saying this, the players on the losing side of a game need to be able to deal with the fact that they just loss in the appropriate manner. Here are some helpful hints that you can implement to your behavior when you find yourself on the wrong side of the scoreboard at the end of a ballgame.

Losing is a Part of Basketball

Everybody loses at some point. The best basketball players in the world lose games every year. Michael Jordan, despite his overall success as a basketball player, lost plenty of games in his career. Losing is a part of the game that nobody enjoys, but that everybody experiences on many occasions. This acceptance of a loss is an aspect that relates to mostly all sports. Boxing legend Muhammad Ali said it best.

“I never thought of losing, but now that it’s happened the only thing is to do it right. That’s my obligation to all the people who believe in me. We all have to take defeats in life.” Here Ali has accepted that losing is a part of competition, and doing it appropriately is essential.

Being a “Good Loser”

Nobody likes losing, and you don’t have to either. Furthermore, nobody plays the game to lose; you should always play to win. The desire for one team to outlast another is the essence of competitive sports. What helps a team be successful is their ability to put more points on the scoreboard than the other team. However, you must learn to handle the joy of a win as gracefully as you would the disappointment of a loss.

Understandably so, there probably isn’t one competitive basketball player on this planet that wants to be classified as a “good loser.” What is meant by the term “good loser” is being a player that can maturely handle the emotions that accompany loss. A good loser accepts when his team has been beat by another in that particular game and shakes their opponent’s hands to congratulate them on their success. It may not be the easiest thing to do for you young players with a lot of pride in your game, but it shows incredible character. A good loser learns from the loss, then attempts to correct the mistakes that were made while eventually learning from the mistakes to earn a win in the next game that is played.

Keep Your Head Up

“Sportsmanship for me is when a guy walks off the court and you can’t really tell whether he won or lost, when he carries himself with pride either way.” Jim Courier, former World #1 Professional Tennis Player

The best part about basketball is that there is always another game to be played. Whether your team got crushed by 30 points or lost on a last second buzzer beater, understand that walking out of that game with your head held high is crucial to your success in the following games that have yet to be played. The players and teams that make a habit out of winning are those that use their losses as motivation for the upcoming games. Whatever it is, whether in basketball or in life, make an emphasis on handling your losses with sportsmanship and grace.

Losing like a Champion:

Understand that everybody takes their losses
Be a “good loser”
Keep your head held high, there is always another game to be played

What Should I Look For In A Basketball Trainer?

November 16, 2014 By basketballtrainer

What Should I Look For In A Basketball Trainer?

We often get asked the question: “What should I look for in a basketball trainer?” Basketball trainers of all forms exist in the world of youth basketball today. There are some truly great ones that use phenomenal methods to help their students become better players. On the other hand, there are also those that claim to be worthy trainers, but fail to use any sort of effective methods to teach the game. As a young player, you should be looking for these following simple characteristics in your trainer to make certain that you are getting the most out of your time spent in the gym:

Basketball Expertise:

If you are paying for lessons from a basketball trainer, you want to ensure that they themselves have been through the ropes. By this, I mean that the trainer should have experience in playing or coaching at least at the college level as a minimum. The reason for this is because you want to know that they are knowledgeable on the fundamentals and have experienced the hard work it takes to play basketball at a high level before you take advice from them. They must present an expertise and a knowhow of the game that shows that they have accurate information about basketball that they can teach. Furthermore, you want to know that they can give you the tips you need to play basketball at a high level just as they have done.

Ability to Teach/ Instruct Basketball Skills:

Coach K of Duke University basketball once said, “I don’t look at myself as a basketball coach. I look at myself as a leader who happens to coach basketball.” This is the type of attitude you hope to see in a basketball trainer.

A key characteristic you should look for before deciding on a basketball trainer is seeing if they have the ability to teach the game effectively. In order for you to benefit from their basketball expertise, they need to be able to instruct successfully. A good basketball trainer should easily be able to put into words what basketball skills they want their trainees to work on, why they should be working on them, and how their extra work will benefit them in becoming a better player. In addition to this, it also helps if your trainer is in shape enough that they can show you physically and specifically how they would like each drill performed. Having someone that can model for you the correct way to perform a jab step or crossover dribble will help you in easily being able to copy these actions for your own game.

Enjoys their Basketball Job And Is Happy:

Nobody likes to be around someone that is unhappy. It causes a loss in motivation and sucks the enjoyment out of that moment in time. This pertains to your basketball trainer as well. You should be looking for a basketball trainer that is genuinely excited every time he comes into the gym to teach his craft. They should truly enjoy the time that they spend teaching the game of basketball and have an excitement about it that is contagious to the young individuals that they are training. A trainer with a positive attitude is much more effective at teaching the game because he will instill a love for the game in his students that they will want to also exemplify. When a basketball trainer can keep the game fun they promote a sort of willingness from the people they are training to exert as much effort as they can to improve their game.

To Sum Up, Your Basketball Trainer Should:

Have high level basketball playing or coaching experience
Show an ability to teach their craft
Love teaching the game of basketball

Don’t hesitate to email us at BasketballTrainer.com with any questions you have or if we can help you find a basketball trainer in your area.

Basketball Leadership Training – On and Off The Court

November 9, 2014 By basketballtrainer

Become An Effective Leader on and off the Basketball Court

Many coaches and players analyze the art of basketball leadership training. Some people believe that leaders are born naturally, already possessing the qualities needed to motivate and inspire others. However, it takes mindfulness and diligence to become an effective leader and regardless of whether you feel like you were born with the pre-disposition to lead – you certainly have what it takes to become one!

By beginning to focus and work on the following 5 traits of a great leader, you can begin to mold yourself into the type of player that people want to have as a motivating force on and off the basketball court.

1. Lead by example

Leading by example is the foremost thing that you must remember as you are working to build up your reputation as a leader on and off the basketball court. You have to continually be thinking of how your coaches, teachers, classmates and teammates see you and whether your actions line up directly with your words. This is not to be confused with caring too much what other people think, however it is important that you are mindful and you do care about your reputation. Think about the people that you look up to and consider what you expect from them in regards to their consistent actions, words and behaviors – it’s safe to assume that someone that leads by example is going to be well-liked, trusted and respected by their superiors and peers.

A good example of this would be to arrive early to practice and stay late – the more you focus on leading by example the more your teammates will follow in your footsteps and next thing you know, you might have three or four after practice shooting buddies. Everyone is always looking for someone to emulate and follow – why not you?

2. Nurture your relationships

Relationships with people are at the top of the list for leaders, because without others who is there to lead? Whether it is with authority figures like your basketball coaches and teachers or your fellow teammates and classmates, it’s important that you strive to have a positive relationship with every single person that you interact with on a daily basis.

There will always be people that you tend to “click” with better and they will be your close companions, but being a leader requires that you prove your ability to be adaptable to different personalities and with people who have different viewpoints in life as well. Regardless of whether you are interacting with someone you get along with well or someone that you simply tolerate, as a leader, it is your responsibility to ensure that you are doing everything in your personal power to make everyone feel part of the team. Taking a few minutes after practice to sit down and get to know a teammate more personally or simply to encourage them more often is a great way to nurture your relationships. The same goes for people outside of your team as well – who can you think of that you could invest a few extra moments of quality time into encouraging and building up today?

3. Volunteer your time

Time is the most valuable thing than anyone can give to another person or cause. It’s easy to get caught up in our own little worlds and focus all of our time and energy on what we need to get done in order to accomplish our personal goals. However, caring leaders put it in their schedules to take valuable personal time to help with causes that may not directly benefit them in the long run. This attribute of a leader can be used in many ways on and off the basketball court and will certainly speak volume to your character.

There are always opportunities in your community to give of yourself and time to help those in need – whether it’s through your local church and school, or whether it’s something that you simply saw that needed to be done for your neighbor – volunteering is something that not many people are willing to do on a consistent basis.

Take a few moments to check in with your coach to see how you can help him with any extra tasks in the locker room or out on the floor for cleanup after practice. It doesn’t matter if you’re the leading scorer on the team or not, if you want to become a leader, you have to be willing to serve others first!

Another great idea for volunteering for your basketball team would be to hang around before or after practice to rebound the ball for a teammate that you know has been working to improve their form and increase their shooting percentage. The only element missing may just be extra support and encouragement from a leader to gain the confidence they need to excel – you really never know what great things can come from small, random acts of kindness!

4. Convert your leadership failures and weaknesses into strengths

The greatest leaders are very aware of what their weaknesses are. Rather than focusing on those weaknesses to the point of self-defeat, a great leader will turn that weakness around and use it as strength – it’s all about your mindset!

An effective leader is also not afraid of failing from time to time. If Michael Jordan sat down after missing a potential game winning shot and threw his hands up in the air with self- doubt and defeat, he’d never have become the basketball great that he is adorned for being today.

“I’ve missed more than 9,000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over again in my life and that is why I succeed.” –Michael Jordan

As you can see, Michael Jordan always focused his personal attention to making his weaknesses his strengths and you have to do the same if you are going to reach your leadership potential. Whether you need to spend more time working on your defensive game or you need to cut back the social time to put in those few extra hours of studying a school subject to help you increase your grade point average, you must take your weaknesses into account and work at them harder than anything else. Eventually, they won’t be your weaknesses anymore and you can switch your focus onto something new – that’s the beauty in it!

5. Become highly coachable – leaders should know how to follow!

Coachable basketball players are always the most successful. It’s easy to step out onto the court as a talented player and “do your thing” so to speak. However, when striving to become the best leader possible, you have to be willing to admit when you’re wrong and need guidance.

Being coachable means that you are teachable, and this certainly applies to every aspect in life. The best people to learn from in life are those with experience and wisdom – your elders and authority figures. To be a coachable person, you have to be willing to listen first and speak less. You also have to be accepting of and open to constructive criticism; you may not always like what your coaches, teachers and parents have to say, but if you focus on grasping their overall point within their message you will gain their respect and you will benefit most.

Your teammates and peers are always watching, and if you roll your eyes and throw your head back when your coach reminds you for the fifth time in one practice to set a screen within a play your team is learning, your teammates might just do the same or form a negative opinion of you. It’s best to accept that you are struggling and focus more on getting it right. If by the end of practice you still don’t feel confident in what you are doing, take a few extra moments to grab your coach and have him break it down for you until you feel confident. Your coach will appreciate your openness and will enjoy helping you as you are willing to be coachable!

6. Work harder than anyone else

Great leaders may not always be the best players on the team or the smartest students in class, but they do outwork other people to the point of it being noticeable by those around them. It takes a lot of effort to earn leadership status on a basketball team, and the best leaders out there didn’t have it handed to them. Not only do you need to concentrate on your character development, but you also have to be willing to get to work!

Leading by example is one thing, but by striving to be the best every workout, practice or game through your work ethic is another. You may not be that player or student that everything just seems to come easy for and that’s fine – that just means when you do reach your goals and you do outcompete your teammates and peers you can be confident in knowing that you genuinely worked for it.

Your work ethic should be filled with so much fire and passion, that you motivate those around to take their intensity up a level when you are around – the inspiring quality of a true leader!

Leaders are not always naturally born and they certainly don’t become effective role models by not working at it. Whether you feel like you have what it takes already or simply want to focus on developing the characteristics required for leading others, this list is a great place to start because you do have what it takes to motivate, inspire and encourage – all within you!

Top 6 Skills To Teach Your Beginning Basketball Player – Shared By An NBA Scout

November 2, 2014 By basketballtrainer

We have had the pleasure of working many Austin Youth Basketball Clinics with former collegiate & pro player Mike Vandegarde. Mike has also worked for years as collegiate coach and has been a scout for the NBA for the last 15 years. Mike is also the proud father of two youth basketball players. We asked Mike: “What should parents, coaches and trainers focus on when teaching beginning youth basketball players?”

What to teach a beginning basketball player as they start to learn the game

The Basics…

How to Dribble:

Practice, Practice, Practice, that is how children learn how to dribble. Being able to dribble with both hands is the most important skill one can learn early on. Following that they need to learn how to dribble without looking at the basketball. Also, learning how to change directions while dribbling to get by defenders is when things really get exciting. They need to practice dribbling while going full speed. That means running and dribbling as fast as they can without losing control of the ball. These dribbling techniques can not be learned unless the time is put in by the player on the court.

How to Shoot:

Technique is the rule when it comes to shooting. The shooting hand needs to be under the ball and the guide hand needs to be on the side of the ball. The ball should not be deep in the palm of your shooting hand. Proper rotation and release is vital and that is very difficult for many younger children. As you release the shot the middle finger and pointer finger should be the last 2 parts of your hand touching the ball. A reverse rotation on the shot is best and that helps as the ball lands on the rim to make the ball go through the basket. Age, strength and size will determine the level of skill they can master in terms of shooting the ball. Different release points or very normal for kids early in the learning process. Weather the release is from the body, the forehead or the side it is most important to teach your kids how to shot with one hand and how to get the proper rotation.

How to Pass:

Being able to pass the ball makes playing the game with others fun. A simple chest pass, bounce pass, and overhead pass are needed from day one. Hands should be on the sides of the ball, and both hands should be used while passing. Many kids like to use one hand and that teaches bad habits. A chest pass should be straight with no arc and from chest to chest. A bounce pass should be the exact same form as a chest pass and should bounce closer to the receiver then the passer. Both these passes should have some backspin to make it easier to catch and softer on the bounce. The overhead pass is very similar to a soccer throw in. You have both hands on the side of the ball and throw from the top of your head to the receivers face. Passing is very much like dribbling. Practice is the only thing that will get you better.

The Advanced…

How to make a proper lay up:

So many kids can not make a layup jumping off the proper leg and shooting with the proper hand. This is the best technique you will ever teach a child learning the game. You shoot a right handed layup with the right hand jumping off the left foot. The right knee should come forward and help propel the entire body up toward the rim. Just like you are skipping or jumping to touch something very high. A left handed layup is the exact mirror image. You shoot with your left hand jumping off your right leg. Once again the left knee will go forward as if you are skipping or jumping for something very high (videos are all over the internet to get this technique correct). Basketball is all about footwork and balance and learning to shoot a proper layup sets the foundation for everything your child will learn about the game. Kids get cut from middle school and traveling teams because they can not make a proper layup. Teach them early how to do it correctly.

How to Pivot:

This takes balance and proper technique. When kids first start playing games they get stuck when they pick up the ball after dribbling. They need to learn how to pivot to create good passing angles and passing lanes to pass the ball to a teammate. Kids need to learn how to pivot on their toes and stay on balance. There are 4 types of pivots. A right forward pivot, a right reverse pivot, a left forward pivot, and a left reverse pivot. Understanding each one takes time and practice. Being able to do just one pivot well will make a difference when playing games and not turning the ball over to the other team.

Triple threat position:

Triple threat means when you catch the ball you should be ready to dribble, pass, or shoot. This means catching the ball and bringing the ball to your chest with your strongest hand behind the ball ready to dribble, pass, or shoot. Every time you catch the ball you should teach your child that their first instinct should be to go to the basket with the dribble. Most kids just starting out need to get within 6-8 feet of the basket to make a shot. As your child gets a better understanding and skill level for the game they can tell when a pass or quick shot is the best option.

In conclusion…

Everything I have talked about in this article takes time and practice to master. Children need to not only practice these skills but to practice them going at full speed. Games happen at full speed and kids need to practice techniques at full speed. If your son or daughter has a real interest in the game these early techniques are a necessity to building their skills for the future. We all want our children to have success in sports so go find a driveway, a park, a basement, or a gym and get started to today and share these great skills with them.

Basketball Nutrition And Dairy Products: An Alternative Take

October 26, 2014 By basketballtrainer

The Surprising Effects of Dairy on Your Daily Basketball Nutrition

I am a former college basketball player and during my freshmen season I had been struggling with severe digestive issues. It was so bad that any time our team went out to the track or had a longer workout or practice; I began to dread it instantly, knowing that my IBS (irritable bowel syndrome) was going to flare up forcing me to have to embarrassingly ask to excuse myself once again. It also made it difficult for me to perform with the level of intensity I needed to in order to keep up with the rest of the team, which was very disheartening.

I knew that I had a serious health problem, but I didn’t know what the underlying cause was at the time. Athletic trainers and team physicians kept telling me that it was all due to mental and physiological stress, but I wasn’t convinced. My life wasn’t very stressful and I just intuitively knew that there was no way that stress was the root cause.

It wasn’t until I heard a theory about dairy products causing digestive upset in some people that I began to wonder if I fell into this group of people. I began to do tons of personal research and based upon what I found which I will lay out in the following sections of this article, I made the decision to completely cut out dairy products from my daily nutrition plan.

The results I quickly achieved were outstanding – my digestive system began to heal and I was no longer plagued with seasonal allergies!

I’ve never had any digestive issues like that since and the fact that my seasonal allergies were eliminated as well was enough for me to continue focusing on limiting my dairy intake.

I would like it to be known that the opinions and beliefs expressed within this article are based upon my personal experience with the consumption of dairy products, specifically cow’s milk and are intended to provide a new viewpoint to the table based upon my opinion, experience and research.

Milk in our Basketball Culture

Milk has long been thought of as the healthiest non-water beverage that you can consume. Daily consumption of milk has long been promoted by the USDA and FDA as being the ideal source of non-meat protein and calcium to enhance growth development in young children and athletes as well as strong bones in the elderly.

We’ve all seen the “Got Milk!” advertisements and other commercial products heavily promoting the dairy industry as they’ve flooded us with over $300 million in advertisements each year. Many of these marketing campaigns have featured sports stars and movie celebrities reminding us to drink milk every day for all of its nutritional benefits.

For decades the American culture has widely believed and followed this popular general health recommendation – however, today there are many people that have begun to question the validity of these supposed healthy living claims as seen on the government regulated ‘Food Guide Pyramid’.

The potentially misleading information given about the nutritional benefits of dairy products is not the only thing that poses a potential health threat to those that consume it on a regular basis; an even bigger and nastier issue is the manufacturing process of the dairy products.

Artificial hormones and antibiotics are being pumped into the sick livestock which has contaminated the overall milk supply and the only way to make the milk from these sick animals saleable is to pasteurize it which kills off any pathogens. However, issue still remains since pasteurization doesn’t address the toxic overload issue in the supply that directly impacts the American public’s health and safety.

This article is not intended to bash the dairy industry, but rather to inform and educate basketball players to help them make the wisest nutritional choices possible to support their athletic bodies through building a wise nutrition plan.

Knowledge is power, and understanding the harmful effects that today’s dairy products can have on the human body is game changing information. Fortunately, in today’s health foods market there are several milk alternatives to choose from providing safer and more wholesome health benefits for basketball players and non-athletes alike.

Does Dairy Have a Rightful Place in a Healing Diet for Basketball Players?

Basketball players and athletes have high demands put on their bodies, so it’s important that they are only fueling up with foods sources that are going to keep it functioning effectively and efficiently while avoiding any sources that could potentially cause health issues.

While milk has long been touted as a very nutritious food source, the fact is that dairy foods are mucous producing agents that promote the growth of bad bacteria in the body. This auto-immune reaction interferes with the cleansing-healing process, making it practically impossible to allow your body’s own natural healing mechanisms to work optimally.

Dairy foods are very dense and high in saturated fats that challenge digestion, immunity and metabolism. Basketball players need to consider this alarming physiological truth because anything that is going to hinder those three basic bodily functions is certainly not something that you want to include in your healthy basketball nutrition plan on a regular basis because it could slow you down on the court so to speak.

In fact, over one-quarter of Americans are intolerant to dairy foods (lactose intolerant), meaning they will experience allergic reactions, very poor elimination and digestion (weight gain and constipation) and severe mucous build-up (inflammation). Sounds nasty right? That’s because it is.

Another startling fact is that dairy foods become harder to digest as we age because our bodies don’t naturally produce high levels of milk-digesting enzymes (lactase) and after we’re done nursing from our own mothers the need for this enzyme is no longer needed theoretically – unless you choose to drink cow’s milk consistently of course.

Despite whether your body is completely intolerant to dairy products or not, the strain put on the eliminative organs like the colon and urinary system is caused from the clogging that occurs over time due to the overproduction of mucous. Dairy literally acts like toxic sludge in the body slowing everything down for the worse.

Many people claim to gain higher, more consistent energy levels after greatly reducing or eliminating their daily dairy intake – this is directly related to the reduction in mucous and the improved functioning of vital eliminative organs. It’s safe to assume that all basketball players are aiming to keep their health in tip top shape and dairy doesn’t seem to fit the equation for a wholesome, clean daily diet.

What about all of the Nutritional Content in Cow’s Milk Building up Strong Bodies for Basketball Players?

Since the early 1990’s, the dairy industry has done a great job of marketing their products as an essential part of any health eating program by posting pictures of basketball legends like Michael Jordan and Shaquile O’ Neal all over media sources to influence young players to drink their daily intake of dairy to build up a strong body to help make them a better player – the raw truth is that this is all very misleading information.

Michael Jordan did not become the basketball great that he was because he drank milk every day. This is not to say that he didn’t drink milk, but he certainly didn’t get most of his daily recommended calcium from it considering that the human body doesn’t absorb dairy calcium well because of the pasteurizing and homogenizing processes it takes to make the milk safe for human consumption.

“A 12 year study, formally known as the Harvard Nurses’ Health Study finds that high intake of milk and other dairy foods does not reduce bone breaks or osteoporosis. The study found that instead that hip fracture risk was 1.45 times higher in women who drank 2 or more glasses of milk per day compared to women who only had one glass or less per week.”[1]

This study proves that homogenized milk is a poor source of absorbable calcium and has very low levels of magnesium to make matters less nutritious. Any good source of calcium will have a 1:1 ration of magnesium along with it to increase absorbability of the essential mineral. Instead, the protein found in cow’s milk may actually cause the loss of calcium via the urinary tract ultimately leading to poor skeletal health overall.

Another factor to consider is that conventional milk is not extracted from grass-fed cattle; instead the dairy cows are being fed artificial grains that are loaded with even more toxic substances making their way into your body with each sip.

The fundamental question in this instance is how can the milk from artificial grain fed cattle have significant amounts of calcium, minerals, and vitamin D when these minerals can only be present in the cow’s body if the cow is eating grass which is the original source of the minerals? It simply can’t.

On the contrary, The American Journal of Clinical Nutrition suggests that a diet rich in fruits and vegetables positively affects bone health.

In fact, studies have been conducted comparing the absorption of the calcium content in cow’s milk to that of vegetable sources. It was discovered that the absorption of the calcium from brussels sprouts was 63.8%, broccoli was 52.6%, kale was 50%, compared to only 32% from milk.

Leafy greens, other vegetables, nuts, seeds, fish and non-GMO soy foods have much higher amounts of absorbable calcium as well as other important minerals like magnesium, zinc, iron, potassium and selenium.

Basketball players need the benefits from calcium and other minerals to help prevent sidelining injuries and illnesses, so you are much better off focusing on getting in your 3-5 servings of vegetables each day than you are by serving up a cold glass of cow’s milk.

The protein content in cow’s milk is equally as ineffective for the human body as its calcium content. Cow’s milk contains a specific protein known as bovine serum albumin and actually triggers an auto-immune reaction in the body causing antibodies to attack and destroy insulin producing beta cells in the pancreas. This is why children who are given cow’s milk during infancy have a higher risk of developing diabetes later on in life as mentioned in the New England Journal of Medicine.[2]

Finally, the saturated fat (unhealthy fat) content in dairy is very dense, high and unhealthy. Even if you do choose 2% or 1% milk, you are still consuming 35% and 25% saturated fat per glass respectively.

The bottom line is that dairy products are not contributing to your muscle building and athletic efforts on or off the court in the weight room.

How do Today’s Dairy Manufacturing Processes Affect my Health?

“On November 5, 1993, the Food and Drug Administration (FDA) approved genetically engineered Artificial Bovine Growth Hormone (rBST, rBGH, BGH) for commercial use in the United States.”[3]

These artificial hormones are used to increase the milk production of cattle in order to meet the high supply and demand of American dairy products.

Due to America’s surplus milk demand and dairy subsidies, it’s easy to understand why farmers would use these unnatural and health hazardous hormones to promote more milk production from their cattle.

Although the research is slimmer, the International Journal of Health Services does show that genetically engineered rBGH may promote breast and colon cancer in humans.

Europe and Canada already ban the use of artificial hormones in dairy cows, and has taken it a step further by banning the importation of U.S. dairy goods to their countries for this reason.

Despite the lack of scientific evidence, it’s safe to assume that common sense prevails over this matter – if only the United States had more of it considering that other countries clearly value the people more by putting the public health and safety of its citizens and livestock over the almighty dollar.

It is known, however, that cows treated with these artificial hormones have increased incidences of mastitis infections (inflammation, infection, cancer).

These infections start a vicious cycle by forcing farmers to treat the sick cattle with more antibiotics to keep them healthy enough to continue producing milk. If the farmers lose their cattle, they lose money and they are willing to do anything to keep that from happening.

“The Union of Concerned Scientists estimates that an astounding 24.6 million pounds of antibiotics are fed to animals every year to help fight illnesses that break out in overcrowded, unsanitary feed lots.”[4]

The over worked cattle’s swollen utters dragging on the manure-laden floors not only increase the risk of bacterial infections, but also contaminates the milk; in combination with the antibiotics given to the cattle to treat the infections which are also found in the milk, this creates more of a creamy toxic substance rather than fresh, raw, organic milk like nature intended.

The dairy industry’s solution to this problem is to pasteurize the milk, however pasteurization only knocks out the bacterial pathogens – it doesn’t address the matter of there also being significant amounts of hormones and pesticides still being present after the pasteurization process served straight to the American public.

The reality is that the diary industry’s current practices are not in you or your family’s best interests, it’s all to increase supply and demand for a profit by whatever means they have to do that – healthy and safe or not!

Is Raw Milk and Fermented Dairy Products Equally Unhealthy?

Raw milk is a much healthier choice to make if you are going to continue using dairy products in your basketball nutrition plan. Raw milk can only be found at your local farmer’s market or through a private farmer, but is definitely the way to go.

Fermented dairy products like kefir and yogurt are also healthier dairy products. They are cultured foods that present health benefits by providing the body with significant amounts of healthy bacteria (probiotics) and absorbable calcium for the body. These fermented foods are actually considered living because they contain intestinal flora that aide the digestive process, and since the lactase enzyme is not needed to breakdown these forms of dairy products they are much easier to assimilate and absorb than milk, cheese or butter.

There are no health issues with continuing or adding these forms of dairy into your nutrition plan unless you are completely intolerant to lactose.

What Healthy Milk Alternatives Should Basketball Players look for?

Just because the dairy industry has fallen to the wayside, it doesn’t mean that you can’t still enjoy your favorite cereal, smoothies, shakes, ice cream and baked goods. The creamy consistency of milk is what makes it so enjoyable and while it’s obviously not the best idea to continue rushing out to the grocery store to buy another gallon when you’ve run out, it is a good idea to start looking to healthier milk alternatives that actually do provide nutritional benefits for your basketball body and nutrition plan.

Listed below are the most nutritious milk alternatives found on the market. All of them can be substituted for milk in all recipes and are excellent served in many of your traditionally milk-based treats like smoothies and ice cream. These milk alternatives are made using highly nutritious nuts and seeds and offer the benefits of healthy fats, protein, minerals, vitamins as well as being free from artificial sugars.

There are so many options available that you are destined to find one that suits your consistency, texture, and taste needs. Many of these alternatives are also found in vanilla and chocolate flavors and are sweetened using natural cane sugar, which still amounts to much less than that found in conventional cow’s milk.

If you are interested in making your own nut or seed milk, there are easy recipes online for making them at home as well.

Flax Milk – rich in healthy omega-3 fats, flax milk is made using flax seeds and is a great option for those looking for a creamy consistency with a slightly nutty taste. Flax milk is lactose, cholesterol and saturated fat free making it an ideal choice for replacing your cow’s milk with. The only pitfall to flax milk is that it doesn’t contain any protein, however you can find it with fortified protein if you desire.

Hemp Milk – this milk alternative is made using hemp seeds and is very rich in omega-3 and omega-6 healthy fats. It is also a great source of amino acids, providing about 4 grams of protein per serving. Hemp milk contains 46% of your RDA of absorbable calcium and is also rich in other vitamins and nutrients like Vitamin A, E, B12, folic acid, iron and magnesium.

Coconut Milk – great for adding to smoothies and ice cream recipes, coconut milk offers a delicious milk alternative. Coconut milk is made from the meat of mature coconuts and is easy to digest. You will benefit from drinking coconut milk because of the healthy fat content, antioxidants, Vitamins C, E and B, as well as minerals like magnesium, potassium and phosphorous.

Almond Milk – one of the most popular milk alternatives, almond milk, is known for being a low-calorie, saturated fat and cholesterol free beverage that can also help maintain healthy blood sugar levels. Offering the nutritional benefits of calcium, Vitamin D, Vitamin E and fiber are a few other perks to including this in your daily basketball nutrition plan.

A few honorable mention milk alternative products include soy milk, rice milk, quinoa milk and cashew milk that all are great options.

Although cow’s milk and other dairy products have long been a staple in the traditional American diet, many people are now turning to healthier, less toxic alternatives in order to prevent the risks associated with consuming today’s conventional dairy.

Basketball players need the best nutrition possible to maintain a healthy body and immune system during the season and the current facts and studies point out some valid reasons to reconsider your choices for dairy as part of your daily nutrition plan. By focusing on getting your daily servings of fruits, veggies, and other wholesome foods as well as trying out some of the milk alternatives mentioned, you are on your way to getting enough calcium, protein and other minerals necessary to support your basketball health goals on and off the court!

[1] Healthy Healing, 14^th ed. Page, Linda. Pg. 156

[2] Healthy Healing, 14^th ed. Page, Linda. Pg. 155

[3] http://milk.procon.org/view.timeline.php?timelineID=000018

[4] Healthy Healing. 14^th ed. Page, Linda. Pg. 158

Note from Basketball Trainer Publisher Chris Corbett:

When Danielle first sent me this article, I was taken aback a bit as it challenged several of my own beliefs. After reading it a second and third time I thought it was important to share this article with our audience for a few reasons:

Many people have digestive issues and struggle with it during training. This might shed some light on their struggle.
We all need to take a better look at the sugars we consume as they are hidden in many products we view as “healthy.”
This article provides a starting point conversation that should continue with your doctor and parents (if you are a minor.) Everyone has a different digestive system but after consulting a doctor, education and monitoring thru the use of a basketball nutrition food journal you should be able to make strides to improve your overall health and your game. Looking at dairy intake can be one factor.
The world needs to be aware of the power that mighty lobbying groups have on our daily basketball nutrition. Danielle brings a fresh voice to challenge our assumptions and make us think at the supermarket.
We welcome a response from the dairy industry or trainers with a different viewpoint if it can expand the breadth of this dialogue. We will be contacting the dairy industry to hear their response and hopefully get to share that.