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Coronavirus (Covid-19), Infectious Disease & Basketball

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Basketball Corona Virus Infectious Disease

****This article was written a week before Covid-19 spread further and increased social distancing became the new normal.   When we return to basketball… we will have some new best practices to reduce infection. ****

BasketballTrainer.com Founder Chris CorbettI am a basketball trainer, a select coach and also a basketball thought leader.  I am not a scientist or doctor but I do try to bridge the info available to my gym and clientele to help protect them, my family and myself from some of the risks like Covid – 19 and some of the other viruses and infections that basketball players face.

“Let’s take advantage of the Coronavirus threat to make our game safer for our players and their families.”

Basketball and several school/club athletics have long been a vehicle of infectious disease.  We need to use the current environment of both fear and reality to help make our gyms and our athletes safer not only to themselves but to the general public.  While more research and recommendations come in on the scope of this virus we can all take steps to be better on and off the court.

Fear vs Facts in Basketball & Infections

The truth is that we know far less than we would like to know about our current situation.  Some fear is likely imagined. Some fear is real. And some fear may be understated. We don’t want to let fear rule us, but we do want to use the best available facts to protect our children and our families.  We are trying to rely on information from scientists and doctors and not focus on the information from political parties and social media. While we all recognize teen vaping, suicide, driving and many other pursuits are more dangerous than the current risk of Covid-19, risks can change in a pandemic environment very quickly.  Fear without panic can lead us to some more rational decisionmaking and healthier practices.  It is a fluid situation that requires ongoing monitoring. We are currently monitoring CDC, medical and scientific sources.   Here are some of the facts as we know them: 

Reduce Infection While Playing Basketball – 13 Steps To Win

Reduce Touching Moments in Basketball

From this point forward we will discourage handshakes, high fives and also fist bumps.   Additionally, the teams we train will skip touching hands at timeouts and end of practices. Tonight’s end of practice was organized by Austin Fierce guard Paige Sitterle.    

 

We know old habits of positive touches will be hard to break, but we will try hard to reduce this behavior substantially. 

Increase Handwashing Hygiene Education and Enforcement

All players and parents will wash hands for 30 seconds or more upon entry AND exit of the gym.  Ignoring this rule will result in 1 session suspension of training privileges. Want to know what 30 seconds are?   Sing Happy Birthday to Me 3 Times.  I have witnessed the hand sanitization mania going on and our research indicates it is not as safe as washing hands.

Use hand sanitizer as handwashing becomes unavailable but beware that hands don’t become cut from the alcohol levels and drying nature of sanitizer.  Basketball players are already prone to dry hands from the friction of dribbling. If you are sanitizing regularly, consider using a moisturizer as well.  We really don’t want cuts on our hands touching balls and the floor and other people. This too is an entry route for the disease. Make Your Own Home Sanitizer?  I am not a chemist or a pharmacist but apparently this is less easy than I thought.   You make your own decision but again, the answer is clear that washing your hands thoroughly is more effective than this remedy.  Here are some comments and thoughts you should first consider:

And on this note… Tito’s Vodka would like you to know that you cannot use their product as a hand sanitizer.vodkaisnotsanitizer

Sanitize The Basketball Environment 

Today I will be working on a procedure to daily wash/sanitize every basketball, door handle, toilet seat handle, and applicable countertop. We typically sweep the floor,  and it is washed biweekly.   

Separate Basketball Sneakers

We recommend that kids bring sneakers to any gym just for basketball and do not wear them in the house.  Change at the gym, keep a separate bag and only wear those shoes to play basketball if possible.  

Mark Customized Water Bottles

Standard looking water bottles like Hydroflask should be clearly marked and named so that players don’t accidentally drink out of another player’s bottle.  Obviously we should not be sharing water bottles in any way.

Eliminate Fever and Nausea In The Gym

From this point until further notice we do not want any child who has had fever or nausea in the previous 36 hours.  Yes, I know this might be difficult. But if our environment is extra safe than the average amount of days able to train should actually increase training days available over the course of the year.  

Coughing in the Basketball Space

If you have a cough that you are not sure of the source on… stay out of the gym.  If a doctor has told you it is allergies, and you know the cough is fine indoors, but a problem outdoors… then please use common sense.  Any child coughing will be expected to excuse themselves and go wash their hands regardless of the shoulder/elbow procedure which is our preferred method of covering a cough.  

Basketball Wellness and SneezingControl Sneezing  

In the current environment, we need sneezing to be under control.  Any child sneezing will be expected to excuse themselves and go wash their hands regardless of the shoulder/elbow procedure which is our preferred method of sneezing.  So yes, if you sneeze 10 times we want you to wash your hands ten times.

Don’t Ignore Staph

I need to know if a player has a confirmed case of staph or MRSA.  This is notorious for spreading in the basketball community. Fingernails need to be cut short and a fingernail brush should be used when washing hands at home thoroughly, particularly but not limited to after a bowel movement.  Basketballs themselves can also carry staph so we will be disinfecting those.

 

Additionally, scrapes and scratches caused by sporting activities can damage the cutaneous barrier of the skin thereby allowing microorganisms to infiltrate deeper layers. Therefore, it is important for athletes to keep their skin surface in good condition to prevent skin infections. The scrapes on your children’s arms and knees should be treated with hot water and soap (the hot water helps the soap dissolve more thoroughly  Neosporin should also be applied. And of course, a bandage if it is an open wound.

Focus On Immunity Building

Work on raising your immunity systems as a family.  Proper sleep, stress reduction, fruits and vegetables, exercise and Vitamin D all help.  We will be writing another article on this coming soon. Needless to say, vaping and smoking lower immunity.  Over-exercising can as well. Long-distance swimming and running can lower reserves. HIIT (High-Intensity Intermittent Exercise) can help boost immunity and basketball is not only a great HIIT sport but also a massive stress reliever.

Full Disclosure and Confidentiality

I ask that you please be honest with me about possible exposure.  Texting is likely the most secure online way to do so. My phone is kept secure and even my family does not know my passwords because of my access to health info of our players.  By law I would need to be honest with CDC etc… but I know we will all be on the same page at that point.  

Face Touching and InfectionFace Touches

This is going to be ridiculously hard.  We are going to try helping the kids reduce touching their faces, but I did this once and frankly, I was concerned that it increased touches.  Like telling someone not to yawn, I felt it increased the negative behavior. If some parent wants to keep track, let me know and we can do an experiment.  We would really like to stop this to reduce Pink Eye and conjunctivitis in our athletes.  

Stay Home if Sick 

Let’s stop pressuring kids to play and practice sick and injured. Stay home.  As coaches, many of us are guilty of this. It is really difficult to know when your kid needs a nudge off youtube and into the gym based on some of the creative stories we have been told.  As bosses, coaches, and parents most of us have made mistakes in all directions on this topic. For the time being, let’s err on the side of caution. And yes, we may be taken advantage of. Discuss the importance of truth and health with your child.  

Know Corona-Virus (Covid-19) Symptoms

Symptoms To Be On The Lookout For:

(All direct from WHO report)

People with COVID-19 generally develop signs and symptoms, including mild respiratory symptoms and fever, on an average of 5-6 days after infection (mean incubation period 5-6 days, range 1-14 days). As of 20 February 2020 and based on 55,924 laboratory-confirmed cases [in China], typical signs and symptoms include:

  • Fever (87.9%)

  • Dry cough (67.7%)

  • Fatigue (38.1%)

  • Sputum production (33.4%) (a mixture of saliva and mucus coughed up from the respiratory tract)

  • Shortness of breath (18.6%)

  • Sore throat (13.9%)

  • Headache (13.6%)

  • Joint pain (14.8%)

  • Chills (11.4%)

  • Nausea or vomiting (5.0%)

  • Nasal congestion (4.8%)

  • Diarrhea (3.7%)

  • Hemoptysis (0.9%) (coughing up of blood or blood-stained mucus from the bronchi, larynx, trachea, or lungs)

  • Conjunctival congestion (0.8%)

Coronavirus, Flu, Cold Symptoms Infographic

 

Health Tips For Outside of Our Gym 

1. Athletes Foot and Gym Showers – while we don’t have showers… this is a common area for infections to grow.   Use sandals and dry feet thoroughly, checking between toes for cuts or infection. Athlete’s foot can become an entry point for staph infections so it is serious.   15% to 25% of the population is likely to have athlete’s foot at any one time.  

2. Mat sports.  I have read some disturbing health info on mat sports in gyms… I think it should be shared for family decisions and awareness.  These can come via basketball but are more common in sports like wrestling. I share not to scare but to increase awareness that a problem outside our gym can move inside our gym and want you on the lookout.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1071398/

3. Hand washing standards should be family rules now if possible.   I understand the challenges of enforcement, but that does not excuse us from trying diligently.  Below is an infographic from WHO on proper handwashing techniques.  Here is the link to the CDC Guide to Family Handwashing. 

How To Wash Your Hands

 

4. Use disinfectant wipes as you travel about town and touch shopping carts etc.

5. Try to use knuckles to turn off lights as you are less likely to touch your face with them.

6. Consider how you give or receive payment.  Cash can carry the virus.   Credit and debit card terminals can carry it.

7. Disinfect your phones and laptops or Chromebooks.  Apple now says you can safely clean your iPhone with disinfectant wipes, after previously advising against it. Apple has updated its product guidelines to say that it’s OK to clean devices with 70% isopropyl alcohol or Clorox Disinfectant Wipes. Please take a look at the below experiment that teachers did with kids.  Note the Chromebook photo on the right.  Teachers had students handle bread and then bag it.  They then waited and photographed after 3-4 weeks.  Also, notice the difference between the washed hands bread and sanitized bread.

Clean Your Chromebooks To Avoid Disease

 

Basketball Wellness: Why We Need It

  1. All illness can be reduced. Team performance may take a hit for a day but overall strength and participation should rise by above manageable practices.
  2. We have a moral responsibility as leaders (coaches and athletes) to have the courage to lead in health.
  3. Your team needs you.  They need you healthy!
  4. Our older population is a gift. And we make conscious decisions that place them at risk with some of these easily reduced infections.  Grandparents matter to me. Mine were amazing beyond belief. Take care of them by taking care of yourself.  

Possible Gains and Benefits of Adoption

  1.  We can put standards in place that should have already been there.  Yes… these memes are not without their sarcastic truth. We can do better and this is an opportunity. 
  2. When one door closes another often opens.   A lot of people have suffered. Fear is serious.  We can open a door to greater overall health.  
  3. With an action plan, we may be able to reduce unhealthy anxiety levels in the kids.   We care about your kids.  
  4. With proper procedures and hygiene adopted by kids… we can increase their health and performance as athletes and humans.   They are your greatest asset and let’s see if we can help them adopt health. 

What If It Gets Worse? 

We will rely on the CDC and also the Austin and Texas Governments for guidance.   Your children matter so very much to me and we do want to protect them. Health is a family decision and while I am sort of a surgeon of basketball, I am not an expert in this arena.  I am trying the best I can for our kids and am open to feedback that is constructive.  I have never lived a life of fear, but also believe in science and risk management for my clientele, family, and myself.   We can do this.  With a healthy dose of rational fear, mindfulness not to panic, and taking action to improve our health practices we can use this pandemic to become better.  

Here are websites that you might find helpful as you keep up with this in Austin, the U.S.A and the world.

Austin: http://www.austintexas.gov/COVID19

USA:  https://www.cdc.gov/coronavirus/2019-ncov/summary.html

World:  https://www.who.int/emergencies/diseases/novel-coronavirus-2019

Learn About Denial and Panic in Pandemics:  https://nieman.harvard.edu/wp-content/uploads/pod-assets/microsites/NiemanGuideToCoveringPandemicFlu/CrisisCommunication/HowDoPeopleReactInAPandemic.aspx.html

 

 

 

 

 

 

Basketball Nutrition – 25 Winning Foods For Performance Gains

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Basketball Nutrition: 25 Best Foods For Performance

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:

Eggs for Basketball NutritionPasture-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 - CherriesOrganic 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.

spinach for basketball nutritionOrganic 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.

sweet potatoes for basketballOrganic 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.

basketball foods salmonWild-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 playersGrass-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.).

avacadosAvocados – 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.

basketball nutrition bread sourcSourdough 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.

beef for basketballGrass-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.

Cheese for Basketball Nutrition SuccessFull-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.

Cauliflower for basketball playersOrganic 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.

almonds for basketball dietOrganic 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.

beans for basketball dietOrganic 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.

chicken foOrganic 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.

Basketball Foods BeetsOrganic 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.

Cheese for Basketball Nutrition SuccessFull-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.

Yogurt for Basketball PlayersFull-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 PlayersMCT (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.

Tuna for Basketball Players NutritionWild-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 for Basketball PlayersProtein 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.

Supplement for Basketball Cod LiverCod 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 snackPlantain 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 chipsSiete 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 TrainerRusty 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

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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.

  1. Injury prevention – A stronger more flexible muscle or joint is more difficult to injure than a weaker one.
  2. Rehab – An increase in strength, range of motion, and blood flow are key elements in rehabilitating an injury.
  3. Prepares you for the season-long grind – A strong well-conditioned body is better suited for the physical challenges that accompany a basketball season.
  4. 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.
  5. 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.
  6. 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.
  7. 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.
  8. 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.
  9. You feel better – An increase in energy and well-being are common benefits to having spent quality time in the weight room.
  10. 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.
  11. 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.
  12. 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:

  1. 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).
  2. 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.
  3. Plyometric Exercises without a Prerequisite Strength Training Program
  4. 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.
  5. 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.
  6. 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. 1-Leg Deadlift – This lower back, glute, and hamstring exercise is terrific for developing strength, balance, and stabilization.
  2. Plank Up-Downs – A close relative to the push-up, plank up-downs help develop core and triceps strength.
  3. Bear Crawls – A great full-body exercise that engages multiple muscle groups at once.
  4. Broad Jumps – A basketball-specific exercise that can help increase the explosive power needed to “get off the floor.”
  5. 1-Leg Hops – Builds unilateral leg strength and stability that assists in improving balance leaping off one leg.
  6. Straight Leg Calf Jumps – Strengthens ankle and lower leg strength needed to help prevent ankle injuries and assists in increasing your vertical jump.
  7. 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.
  8. Burpee with Vertical Jump – A fantastic full-body exercise that requires a maximal effort vertical jump.
  9. Jump Squats – One of the most basketball-specific exercises known to man.
  10. 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.

Basketball Bodyweight Strength Training Program

 

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 - Austin Personal TrainerRusty 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

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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:

  1. 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!

 

  1. 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.

 

  1. 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.
  2. Stand sideways next to a wall.
  3. Reach as high as you can with your arm closest to the wall while standing flat-footed.
  4. 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.
  5. 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.
  6. Repeat several times and select the highest jump you perform.
  7. Measure the difference between your standing reach and your jump reach to determine your vertical jump height.

 

  1. 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).

 

  1. 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).

 

  1. 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:

  1. that you improved the quickness of your first step to the point you were beating defenders off the dribble routinely;
  2. that you were better at second chance rebounds because you were jumping higher and quicker;
  3. that your defensive quickness improved such that your coach had you defend your opposition’s best player;
  4. that your change of direction become so quick that you regularly beat your opponent to the point of attach; and
  5. 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:

  1. 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;
  2. 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
  3. 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!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Playing Time

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your_project (5)

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?

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Do basketball players need dairy

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.

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

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

  1. Depression and anxiety
  2. Autoimmune diseases such as Type 1 diabetes, celiac, rheumatoid arthritis and             multiple sclerosis.
  3. Obesity
  4. Nutrient deficiencies
  5. Inflammatory Bowel Disease (IBS)
  6. Brain fog
  7. 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

  1. 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.

  1. 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.

  1. 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)

  1. 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).

  1. 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.

  1. 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.

  1. 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:

  1. Guyenet, Stephan. “Full-fat Dairy for Cardiovascular Health??” www.wholehealthsource.blogspot.com. 9 April, 2010. 18 April, 2015.
  2. 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.
  3. Searles, SK et al, “Vitamin E, Vitamin A, and Carotene Contents of Alberta Butter.” Journal of Dairy Science, 53(2) 150-154.
  4. Kresser, Chris. “Dairy: food of the Gods or neolithic agent of disease?” www.chriskresser.com. 8 February, 2011. 18 April, 2015.
  5. 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 GregoryRusty 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.

 

 

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