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Basketball Training:The Hidden Problems and Unmet Needs of Players Today

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basketball training problems

Basketball is one of the most popular and widely played sports in the world, with millions of people participating in the sport at various levels of competition. From recreational players to professional athletes, basketball requires a combination of physical strength, mental agility, and technical skills to be successful. However, the process of developing these skills and abilities through basketball training is often fraught with challenges and obstacles that can hinder a player’s progress and limit their potential.

In this article, we will explore the hidden problems and unmet needs of players in basketball training today, and offer innovative solutions for effective basketball training.

Introduction

Basketball is a game that requires a combination of skills, including hand-eye coordination, agility, speed, strength, and endurance. Effective basketball training involves the development of these skills through various techniques and methods, such as drills, scrimmages, weight training, and mental preparation. However, the process of developing these skills can be challenging for many players, and there are several problems and unmet needs that can limit a player’s potential.

The purpose of this article is to highlight the challenges faced by players in basketball training and offer innovative solutions for effective training. We will discuss the problems faced by players during basketball training, the unmet needs of players, and innovative questions and posible solutions for effective basketball training we can look at.

Problems in Basketball Training

Basketball training requires access to adequate training facilities, qualified coaches, sufficient time and resources, and effective training methods. Unfortunately, not all players have access to these resources, and the lack of these resources can limit their potential. In this section, we will explore the various problems that players face during basketball training.

Lack of Access to Adequate Basketball Training Facilities and Equipment

One of the most significant problems faced by players in basketball training is the lack of access to adequate training facilities and equipment. Many players do not have access to a gym or court, making it challenging to practice their skills. Furthermore, even if players have access to a court, the condition of the court may be inadequate, making it difficult to practice effectively.

In addition to inadequate training facilities, many players also lack access to proper equipment. For example, basketballs, shoes, and clothing can be expensive, and many players may not have the means to purchase them.  A trip to the sporting goods store or Amazon can quickly empty a bank account these days and on my last trip I noticed basketball shoes and a basketball could easily be $300-$400 for a pair of Nikes and a Wilson Evo indoor ball.

Limited Availability of Experienced and Qualified Coaches

Another problem faced by players in basketball training is the limited availability of experienced and qualified coaches. A good coach can help a player develop their skills and provide valuable feedback to improve their game. However, not all players have access to such coaches, and some coaches may not have the necessary experience or qualifications to provide effective training.

Many coaches don’t know the science of player development, still others don’t have the passion, and yet others argue that player development should happen outside of practice because they don’t have the time.

Overall, we also have a sport that tends to be obsessed with specific tactics over skills.  Coaches making decisions from the sidelines on every play, but not teaching how to actually set and use a screen.  Trainers teaching James Harden 18 dribble and step, step, step back isolation moves but not how to perform a V cut to get open.

Skill Development Not Focused on Where Player Projects As A Varsity or College Player

We believe all player should learn all skills to be complete and position-less players.  But there are two scenarios currently happening all across America that should change ASAP.

  1. Scenario 1 has Recreational and Middle School Coaches playing our most genetically gifted players at big positions where they rarely get touches, athletic development (like defensive sliding), or skill development for position they would need to play in High School or beyond.   How many 5’8 players play center in Middle School only to end up 6’0 in a High School conference where the average Centers and Power Forwards are 6’7 plus?
  2. Scenario 2 has trainers teaching everyone isolation moves or deep threes when their mentee only receives the ball in the high post at school.   And because he doesn’t train on those skills, he doesn’t make shots and spends more time on the bench than if the trainer had personalized to him.

What if we collectively pivoted to think about what was in the players best interests first?

Scenario 1:  Coaches at all levels ask the height of the parents and if there are any height projections for the player.   They make an educated guess at where the kid ends up height an position wise and make sure they do skill development and play some at that position.  If you don’t have sufficient projected bigs, consider an offense like 5 out that allows everyone to focus on multiple skills while still reinforcing that rebounding and help defense is everyone’s job.  

Scenario 2:  What if trainers asked trainees what offense they are running at school?  Where are your opportunities and how do you move into those in flow during games?   Let me show you some high post moves that also will work when catching weak (facing away from your goal) on the wing.  Let’s divide up our training session between what you can use at school this week and what you need to become the player you want to be in the future.  

Inadequate Time and Resources for Training

Basketball training requires time and resources, and many players may not have access to these resources. For example, many young players may have to balance their training with their schoolwork, making it difficult to find the time to train effectively. Furthermore, some players may not have the financial resources to pay for training, which can limit their access to training facilities and equipment.

Each basketball community faces different struggles. I will never forget when a coach in rural Maine told me he was more worried about getting his kids food, sleep, some sense of security, hope  and basic necessities of life to think about extra training.  

Other communities face first world problems where a life of affluence can have a gym full of kids who really haven’t discovered the power that adversity can bring us to become more resilient warriors on and off the court. 

What does our community and kids in our gym need help with?

Inefficient and Outdated Training Methods

Finally, many players face the problem of inefficient and outdated training methods. Some coaches may rely on traditional training methods that may not be effective for all players. For example, some coaches may focus on repetitive drills without providing feedback or assessing the progress of the player. This can limit the player’s potential and result in a lack of progress.

Let’s use the example we can all relate to that was the norm for many years of basketball players always running cross country in the Fall to “get in shape for basketball season.”

I currently see a ton of Olympic movement and Crossfit type weight training in basketball strength programs across America.   I don’t see them actually benefiting most of the athletes in my gym from a functional basketball strength or explosiveness perspective and have seen a rise in back injuries among the athletes in our gym.    Is it possible that this trend is not serving our young athletes most efficiently?

Here is a link for an alternative:  Basketball Bodyweight Strength Program

What are we doing now in our basketball training that in the future might be the equivalent of “run cross country.?”

Unmet Needs of Players in Basketball Training

In addition to the problems faced by players in basketball training, there are also several unmet needs that can limit a player’s potential. In this section, we will explore the various unmet needs of players during basketball training.

Customizable and Individualized Training Programs

One of the most critical unmet needs of players in basketball training is customizable and individualized training programs. Every player has unique strengths and weaknesses, and a one-size-fits-all training program may not be effective for everyone. Players need personalized training programs that are tailored to their specific needs and abilities. Customizable and individualized training programs can help players improve their skills, identify their weaknesses, and work on areas that need improvement.

We run personalized training programs with customization to each player.  But could we do better by having a leader board on one of our whiteboards with every player’s benchmark times and scores and another section celebrating breakthrough personal bests?  Look at how martial arts guides, tests and celebrates with their belt system.  How could we bring that to basketball?

If you’re looking to help a young woman become a dominant shot-blocker and rim protector, one of the best ways to do so is by studying the techniques of the top shot-blockers in the WNBA. Luckily, there are plenty of resources available that can help you do just that. https://bucketlist.fans allows users to easily find and watch their favorite WNBA players, including those who excel at blocking shots.

For example, if you want to learn about the shot-blocking prowess of A’ja Wilson, you can easily search for her on the Bucket List website and find videos of her in action. Last season, Wilson averaged 1.9 blocks per game in the regular season and 2.4 blocks per game in the post season, so there are plenty of highlights available for you to review and study. By watching her approach and execution, you can gain a better understanding of what it takes to become a top shot-blocker in the WNBA. https://bucketlist.fans/#/videos/season/blk/1628932/42022

Similarly, if you’re interested in becoming a better passer and playmaker on the court, you can review film of the top assist-makers in the NBA. By watching how these players move the ball and create opportunities for their teammates, you can learn valuable lessons about court vision and decision-making. https://bucketlist.fans allows you to easily find and watch the top assist-makers in the NBA, including the likes of Tyrese Haliburton. Haliburton is currently averaging 10.2 assists per game this season, making him one of the top playmakers in the league. By reviewing film of his assists, you can gain insight into his passing technique and learn how he creates opportunities for his teammates.https://bucketlist.fans/#/videos/season/ast/1630169/22022

In short, https://bucketlist.fans is a valuable resource for basketball players who want to improve their skills by studying the techniques of top players in the WNBA and NBA. Whether you’re looking to become a better shot-blocker or playmaker, we have the resources you need to take your game to the next level.

Access to Sports Nutritionists and Sports Psychologists

Basketball is a physically and mentally demanding sport, and players require proper nutrition and mental preparation to perform at their best. Unfortunately, many players do not have access to sports nutritionists and sports psychologists who can provide guidance on proper nutrition and mental preparation. Access to these professionals can help players optimize their performance, reduce the risk of injuries, and overcome mental barriers.

Most trainers and coaches are not expert in either field, but do we have a resources list of best basketball nutrition options for players?  Do we have a mental health checklist for players?  Do we have a pre game checklist for mental preparation?  Could we teach kids how to make a smoothie that is healthy?  Discuss replacing horrible food choices with healthier ones? 

Regular Player Assessments and Data-Driven Feedback

Another unmet need of players in basketball training is regular player assessments and data-driven feedback. Many players do not receive regular feedback on their performance, making it difficult to identify areas that need improvement. Regular player assessments and data-driven feedback can help players identify their weaknesses, track their progress, and make adjustments to their training programs accordingly.

Sure we have technology options available, but a simple basketball player evaluation form filled out by the player and then by the coach can really help increase self awareness and also note progress.  This could be done in training once a month or quarterly.  

Integration of Technology and Data Analytics in Training Programs

The use of technology and data analytics in basketball training is becoming increasingly popular. However, not all players have access to these tools, which can limit their potential. The integration of technology and data analytics in training programs can help players improve their skills, track their progress, and make data-driven decisions about their training.

We are looking closely at this in our own basketball training business.  Some ideas that we are looking at include:

  • Mounting a Smart TV so we can film from our phone and stream to the TV and show in slow motion what shooting form is and how we can improve it.  Of course we can use it in other areas like discussing approach angles in shot blocking.  
  • There are now AI type camera solutions like the VEO that can track players and the ball in full court training or scrimmages.  
  • Training Apps so players can work out on their own (Caution: I don’t recommend spending huge amounts of time developing this unless you are confident your training group is dedicated to working on their own.)  There are many great training apps already complete you can share or partner with.  

Innovative Solutions for Effective Basketball Training

Innovative solutions for effective basketball training are emerging that can help players overcome the problems and unmet needs discussed above. In this section, we will explore some of the most promising innovative solutions for effective basketball training.

Virtual Reality Training Programs

Virtual reality training programs use virtual reality technology to simulate game situations and provide players with a realistic training experience. These programs can help players develop their skills in a safe and controlled environment and provide immediate feedback on their performance.

While these are financially out of the reach for almost all players how could we focus on taking the advantages of this and bringing it down to a level where we could use similar principles for the masses?   What if we wanted to train to become better at moving without the ball? We instruct players to watch a Golden State game, but not have their eyes follow the ball on screen.  Their job is to watch only Klay Thompson and watch his cuts, reads, use of screens, effort level, physicality, and change of speed.   This would essentially help us mimic some of the virtual reality programs being developed at a high $$$$ price tag.  

Artificial Intelligence and Machine Learning in Training

Artificial intelligence and machine learning are being used in basketball training to analyze player performance and provide personalized training programs. These technologies can identify areas that need improvement, track player progress, and provide feedback on performance.

What apps can we use to support players?  What can we learn about the future of AI in general terms?   How can it support our teaching and sharing?   Our sustainability as training business owners?  How can it support basketball parents?   

Sports Science and Nutrition Advancements

Advancements in sports science and nutrition can help players optimize their performance and reduce the risk of injuries. For example, players can use wearable technology to track their physical activity, monitor their heart rate, and track their sleep patterns. They can also use nutritional supplements to provide their bodies with the nutrients they need to perform at their best.

I was at a University of Texas closed basketball practice years ago.   They had a big screen television on rollers.  The display indicated the heart rate of each player who was wearing a chest strap for monitoring.  Graduate assistant coaches and trainers would monitor effort and also warmup and cool down processes.    A simple Apple watch can help in our training.  Think of shooting drills being performed at 120 bpm and then at 160 bpm.  We can move forward in sports science in our own gyms with out the University of Texas budget. 

Personalized Coaching and Mentoring

Personalized coaching and mentoring can help players overcome the problems and unmet needs discussed above. Coaches and mentors can provide players with personalized training programs, feedback on their performance, and guidance on proper nutrition and mental preparation. This can help players improve their skills, optimize their performance, and reach their full potential.

The fundamentals and skill development necessary to climb the competitive ladder are often the same for most players.  But the most effective path you journey can be personalized to each player.

  • What are realistic goals for this player and how can I support them?  
  • What is their Why?  
  • How do they learn? 
  • What is positive feedback for this player look like?  
  • How can I hold this player accountable to their goals and our agreed upon focus?  
  • When a player has a bad day, do you ask: “You don’t seem yourself today, tell me… how was your day… what’s going on?  Or do you throw them out of the gym?
  • Do you ask the parents how are we doing off the court?  And what else can I help with?  
  • Do you know the learning challenges and opportunities facing each player as an individual? 

Support, Accountability and Community

While sustained development is certainly driven by intrinsic motivation, how can we fuel that as leaders in basketball training?   How can we fuel it as players?  As parents?  As coaches?

What platforms can we adopt or build to make us grow together?  How can we go faster as a group rather than individuals?

Try this at a training session during cool down or free throw work:

Brag, Ask, Share.   Each player (and coach) has to brag about an accomplishment that week.  Could be basketball or otherwise.   Ask.. I sure could use some help or ideas with ________.  Share- a resource, quote, belief, hack, tool, website, Tik Tok Channel.  Keep it short and brief.  

Ask players at the beginning of a training session:

“What do you need accountability from me on today?  How can I best provide that to you? “

Their ideas imply permission and often we can skip the defensive reaction or butt hurt look that coaching criticism can bring.   

What can I outsource in these areas via technology or other products? 

Conclusion

Effective basketball training is essential for players to reach their full potential. Unfortunately, the problems and unmet needs discussed in this article can limit a player’s potential and hinder their progress. However, innovative solutions for effective basketball training are emerging that can help players overcome these challenges and reach their full potential. By prioritizing effective basketball training and utilizing these innovative solutions, players can develop their skills, optimize their performance, and achieve their goals.  We can meet the unmet needs and move from being problem spotters to problem solvers!

How to Keep a Basketball Scorebook (Complete Guide)

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Every official basketball game needs an official scorebook. No matter what the level of basketball being played, both teams are required to have someone who knows how to keep a basketball scorebook.
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The official scorer for the game is the individual who keeps the scorebook for the home team. He or she is seated at the the scorer’s table. The visiting team is allowed to have a person seated at the scorer’s table to keep their scorebook. The official score keepers have a big responsibility, but not one to be afraid of.

The officials signal each time a field goal is made and whether it was a two point or three point basket. They also signal fouls and free throws. So you must watch the officials more than watching the game. That is why a lot of parents and fans have a time keeping score! 🙂

Keeping

Official signaling 2 point field goal

The official scorebook of the home team is the official record of the running score of the game, the individual point totals, personal fouls, technical fouls, and team fouls. The scoreboard that is displayed in the gymnasium is NOT official.

If there is a discrepancy between the scoreboard and the home team’s official scorebook, the scorebook prevails. The game clock and scoreboard operator should communicate closely with the official scorekeeper to make sure that the scoreboard reflects what is recorded on the scorebook.

Here is a step-by-step guide on how to keep a basketball scorebook. We will emphasize the official scorebook, but any fan can keep their own at the game or when watching at home to add to the enjoyment. The official scorer must use their teams’ season’s scorebook. Anyone else doesn’t need an official book. You can make your own basketball score sheet.

Prepare your materials and pregame information:

To keep a scorebook, you will need a pen or pencil, a notebook, a scorebook specifically designed for basketball, and a basic knowledge of the rules of the game.

Before the game starts, make sure to:

    1. Write the date, location, and the team name for the two teams playing. This information is recorded at the top of the scorebook.

 

    1. Write down the names of the players and uniform numbers for your team, along with indicating the starting five. Copy the names and numbers from the opposing team from their scorebook. Allow their scorekeeper to do the same with yours. The coaches are required to report the starting five players for each team to the official scorer. Often, the visiting team’s coach will report to his or her scorekeeper who will then relay the information to the official scorer.

 

  1. There are areas on the score page to have the officials sign their names, to write the names of the coaches, and to fill in your name as the scorer.

Now, you are prepared for the game to tip off!

In Game Scoring Responsibilities

Remember, that even if you have ties to one of the teams or to some of the players in the game, you must be neutral. You cannot cheer, question officials, leave while the game is in progress, or check you phone. You must be focus only on the game!

Keeping track of the team score and the individual points scored is the main reason for keeping a scorebook. There are other responsibilities as well. Here is what you need to know:

    1. Write down the running score after each basket is made. There is a section on the scoresheet for easily recording the running score.

 

    1. When a player makes a field goal, the game officials will signal two or three-point shot. However, they do not indicate the number of the player who scored. That is up to the official scorer to determine. That is another reason why the visiting team have a person at the scorers table. The official scorer can ask for help on who scored, but the final decision on what player to credit the points to rests with the official scorer. Mark a “2” or a “3” in the row for the player who scored and in the correct quarter of the game.
Guide to keeping a basketball scorebook

Player shooting a free throw

 

    1. Before a player makes a free throw attempt, draw an open circle in the row for that player and in the quarter of play. If it is a one and one free throw situation, write a plus next to the circle. If the player makes the free throw, color in the circle.

 

  1. When the quarter ends (or the half end for college men’s games), record the total team points for both teams.

To clarify, you do not record every field goal that is attempted. You only record the field goals that are made. But, you do record free throws attempted and free throws made.

The end of each quarter is also a good time to compare with the scoreboard operator and the other team’s scorebook keeper to make sure everyone’s records match.

Other In Game Recording Responsibilities

If you are keeping an unofficial scorebook, you might want to also record assists, rebounds, total field goals attempted, or steals. Those are the responsibilities of the team’s statisticians and not the responsibility of the person keeping the official game scorebook.

    1. The scorebook has a place to record the quarters in the game that each player played. It is important to have this correct as most levels of play have a limit on how many quarters a player can play in one day and in one season. When a player enters the game, or starts a quarter, be sure to record that in the scorebook.

 

    1. If a player is going to substitute into the game, they will report to you and give you their number. Write down the player’s number, the quarter, and the game time remaining in the quarter in your notebook. This is important because a player is not allowed to leave the game and then come back in without any time having gone off the game clock. At times, the officials will refer to the person keeping the official scorebook to verify if a player is eligible to return or not.
How to keep a basketball scorebook (complete guide)

Official signaling one free throw

 

    1. When an official calls a foul, they will blow their whistle to stop play. They will then will signal the number of the player who was assessed the foul. Put a slash mark for the number of each foul committed by an individual player. You should also note if the foul is a personal foul or a technical foul. A technical foul also counts as a personal foul and a team foul. There is a space for a technical foul that is assessed to either coaching staff.

 

    1. At the bottom of the page there will be a row to keep track of team fouls. Each time a foul is assessed to an individual, you must also record it toward the team fouls total.

 

    1. When a team calls a time-out, make sure to write down the quarter and the time remaining in the quarter. The official book is the official record of time-outs called. Normally during a timeout, the officials will ask the official scorekeeper how many timeouts each team has remaining to use. They will then report the timeouts remaining to the coaches of both teams.

 

You should say out loud every time you record something. That allows the other team’s scorer as well as the scoreboard operator to know what the official counts are.

Post Game Scorebook Responsibilities

    1. The scorebook needs to be totaled at the end of the game so that the coaches have a record of the game.

 

    1. Total the number of two point baskets, three point baskets, free throws attempted, free throws and individual points for players on both teams. There is a column for each of these in the scorebook.

 

    1. The home team and visiting team scorebooks should be compared to make sure that all points, fouls, quarters played, and free throws match. If there is a media representative covering the game, they might want to compare their scorebook with yours to have an accurate report.

 

    1. .Make sure that the scorebook is given to one of the coaches from your team.

 

Learn to Keep a basketball scorebook

Keeping the official scorebook at basketball games is an important, but thankless job. The only time most people notice the person keeping the scorebook is if there is a mistake or a problem. But keep in mind, an official game cannot be played unless there is an official scorebook.

You are doing a great service to the players and coaches by keeping a basketball scorebook. They might not thank you, but you get a big thank you from us! Both for your service and for reading our article!

Basketball Mouthguards: Protect Yourself While Getting Buckets

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Basketball Mouthguards

Basketball Mouthguards are an essential piece of equipment for any basketball player. They help to protect your teeth and mouth from injury, and can also help to reduce the risk of concussions. There are a few things to consider when choosing a mouthguard, such as size, fit, comfort, and price. In this article, we will discuss the best mouthguards for basketball and help you find the perfect one for your needs.

Why is a mouthguard  important for basketball players

Mouth-guards are an important piece of safety gear for basketball players. They help protect the teeth and mouth from injury during play. Mouthguards are dental devices that cover your teeth. A mouthguard protects your teeth, tongue, gums and cheeks from trauma caused by teeth grinding or sports injuries.Oct 1, 2020

There are a variety of mouthguards available, so it is important to choose one that is comfortable and fits well. A good mouthguard should be easy to breathe through and not impede your breathing or speech. It is also important to clean your mouthguard regularly to prevent bacteria build-up.

Why are mouthguards only for top teeth?

Mouthguards are often only worn by athletes on their top teeth for a few reasons. First, when an athlete takes a fall, their bottom teeth are less likely to hit the ground and suffer injury than their top teeth. Second, mouthguards can make it difficult to breathe through the nose while playing sports, so wearing one on the top teeth only allows the athlete to still breathe easily.

Let’s face it, dental insurance is not what it used to be in managing dental care and a custom mouth guard or even a cheaper model can offer a little bit of level of protection and be a good option in managing the nightmares of the loose ball, elbows and driving the lane in the competitive sports arena of basketball. In fact, I am not sure how they even call dental insurance, insurance… it’s more like a discount plan .

The use of mouthguards for younger players can be the protective equipment and adequate protection they grow accustomed to before they they become used to avoiding the only real downside for many… the mouthguard feel, lack of clear communication and discomfort of playing with something in your mouth.

For the chronic complainers… please remind them that the ice hockey player and football players wear youth mouthguards and continue all the way to the pros.

Types of basketball mouthguards:

Mouthguards are an important part of protecting your teeth while playing sports. There are three main types of mouthguards:

  1. Stock mouthguards are the least expensive and can be bought at most sporting goods stores. They come in pre-formed sizes and can be difficult to get a comfortable fit.
  1. Boil-and-bite mouthguards are made of a thermoplastic material that becomes pliable when heated in water. These guards can be fitted to your teeth for a more comfortable fit.
  1. Custom-made mouthguards are made by your dentist or orthodontist and provide the best fit and protection for your teeth.

Stock basketball mouthguards

Stock basketball mouthguards are the most common type of mouthguard used by athletes. They are made from a mold of the athlete’s teeth and provide good protection for the teeth and gums. However, they can be uncomfortable to wear and can make it difficult to breathe through the nose.Mouthguards are dental devices that cover your teeth. A mouthguard protects your teeth, tongue, gums and cheeks from trauma caused by teeth grinding or sports injuries.Oct 1, 2020

Mouthguards should be worn during all practices and games to protect the teeth and gums from injury.

Boil and bite mouthguards for basketball

There are two main types of mouthguards for basketball: the “boil and bite” variety, and the custom-made kind. Both have their pros and cons, so it’s important to choose the right one for you Boil and bite are the cheapest option but don’t offer as snug a fit as other options.

The “boil and bite” mouthguards are the most popular type. They’re relatively inexpensive and easy to find in stores. The downside is that they don’t always fit well, and they can be uncomfortable to wear.

Custom-fit mouthguards for hoops

Most basketball players would never dream of hitting the hardwood without a mouthguard, but not all mouthguards are created equal. Custom-fit mouthguards offer superior protection to the over-the-counter variety and are well worth the investment for serious players.

Custom-fit mouthguards are made from impressions of your teeth, so they fit snugly and comfortably in your mouth. They also offer better protection than over-the-counter mouthguards, which can be loose and ineffective.

If you play basketball regularly, a custom-fit mouthguard is a wise investment. Your teeth are valuable, and you don’t want to risk damage from an errant elbow or wayward ball.

Trust me, my front teeth were destroyed in a basketball accident, the pain was massive, the cost high, and the upkeep costs also high.   And… I was not wearing a mouthguard.

How to choose the best mouthguard for you:

Know your budget, consider your dental history and also position and normal levels of physicality. A mouthguard can save big money over time so consider it an investment in your future savings. Check for positive reviews on Mouthguards are dental devices that cover your teeth. A mouthguard protects your teeth, tongue, gums and cheeks from trauma caused by teeth grinding or sports injuries.Oct 1, 2020

Find a comfortable mouthguard fit for basketball

A good basketball mouthguard should fit snugly and be comfortable to wear. It should also provide ample protection for your teeth and gums.

There are many different types of mouthguards on the market, so finding the right one for you may take some trial and error. Start by visiting your local sporting goods store and trying on a few different types.

Once you’ve found a few that you like, narrow down your choices by reading online reviews. You can also ask your friends or teammates for their recommendations. Ultimately, the best mouthguard is the one that provides the best fit and comfort for you.

 

lebron basketball mouthguard

Lebron has his kid’s initials on some of his mouthguards!

Look for durability

The best mouthguards for basketball:

Mouthguards are an important part of playing basketball. They help protect your teeth and gums from injury. Making the right choice can be difficult. There are many different types of mouthguards available. Some are made specifically for basketball players. Here are some of the best mouthguards for basketball players:

The Shock Doctor Ultra STC Mouthguard is one of the best mouthguards for basketball players. It is made from a comfortable material that conforms to your teeth. It also has a shock-absorbing layer that helps protect your teeth from impact.

The Sisu NextGen Max Mouthguard is another great option for basketball players. It is made from a medical-grade silicone that is designed to reduce impact on your teeth. It also has a lip protector that helps keep your lips safe from injury.

The Battle Oxygen Lip Protector Mouthguard is another great choice for basketball players.

SISU Max 2.0 Mouthguard for Basketball

The SISU Max 2.0 mouthguard is one of the best mouthguards on the market for basketball players. It is made of a soft material that conforms to your teeth and gums, making it comfortable to wear. It also has a gel-like layer that helps to absorb impact and protect your teeth from being damaged.

The SISU Max 2.0 mouthguard is also very affordable, making it a great option for basketball players on a budget. It is available in many different colors, so you can find one that matches your team’s colors.

Venum Challenger Mouthguard

Venum is a company that produces high quality MMA gear and apparel. The Venum Challenger Mouthguard is one of the best mouthguards on the market for basketball players. It is made from a comfortable material that does not irritate the gums or teeth, and it provides great protection from impact.

The Venum Challenger Mouthguard is available in several different colors, so you can find one that matches your team’s colors. It is also available in two different sizes, so you can find one that fits your mouth perfectly. The mouthguard comes with a case so you can keep it clean and protected when you’re not using it.

If you are looking for a high quality mouthguard for basketball, the Venum Challenger Mouthguard is a great option.

 

Shock Doctor Ultra STC Mouthguard

A mouthguard is a necessity for any basketball player. It protects your teeth and gums from injury while you’re playing. There are many different types of mouthguards on the market, but the Shock Doctor Ultra STC Mouthguard is one of the best.

This mouthguard is made from a special material that is designed to absorb impact. It also has a comfortable fit that will keep it in place while you’re playing. The shock-absorbing properties of this mouthguard make it ideal for protecting your teeth and gums from injury.

If you’re looking for a mouthguard that will give you the best protection possible, the Shock Doctor Ultra STC Mouthguard is the one for you. It’s made from high-quality materials and provides excellent shock absorption to keep your teeth and gums safe.

Best Basketball Mouthguards for Braces

https://www.amazon.com/basketball-mouth-guards-braces/s?k=basketball+mouth+guards+for+braces

Fun and Fashionable Basketball Mouthguards

Check out some of these impact custom mouthguard options: https://www.impactmouthguards.com/

Famous Basketball Players Who Wear MouthGuards

Some of the most famous basketball players who wear mouthguards include LeBron James, Stephen Curry, and Kevin Durant. all three of these players have suffered from injuries in the past, so they know the importance of wearing a mouthguard.

How To Store and Clean Your Mouthguard After Basketball Games

If you play basketball, you know how important it is to have a good mouthguard. Not only does it protect your teeth, but it also helps you breathe better while you’re playing. But what do you do with your mouthguard after the game is over? Here’s how to store and clean your mouthguard so it will be ready for the next game.

First, make sure to rinse your mouthguard off with warm water as soon as you take it out of your mouth. This will help remove any bacteria that could cause it to stink or get moldy. Then, store your mouthguard in a clean, dry place. A zip-top bag or container works well for this.

Once a week, give your mouthguard a more thorough cleaning by soaking it in denture cleaner or antibacterial soap.

American Dental Association on Mouthguards for Basketball

Mouthguards are an important piece of safety equipment for basketball players of all ages. The American Dental Association (ADA) recommends that mouthguards be worn to help protect the teeth and jaws from mouth injuries.

There are many different types of mouthguards available, so it is important to choose one that is comfortable and fits well. The ADA recommends mouthguards that are made of soft materials including on the inner layer and that cover all of the teeth.

Mouthguards should be replaced every few months or as needed. Be sure to follow the manufacturer’s instructions on how to care for your mouthguard.

Do Mouthguards Reduce Basketball Concussions?

A concussion is a type of brain injury that can occur when the head is hit or jolted. Concussions can occur in any sport, but they are most common in contact sports such as football, hockey, and basketball. While mouthguards cannot prevent all concussions, they can help reduce the risk of concussion by absorbing some of the impact to the head.

Mouthguards are required in some youth and high school leagues, but not at the collegiate or professional level. However, many athletes choose to wear them anyway. Studies that indicate mouthguards reduce concussions include:

  • The CDC, in a 2009 publication titled “Mouthguards: Being Hit in the Mouth”, stated that mouthguards can reduce concussion risk by 31 percent.
  • A U.S. Army study of high school football players found that wearing a mouthguard reduced concussions by 60%.

Conclusion

In conclusion,wearing a mouthguard while playing basketball is important for several reasons. First, it can help protect your teeth from being knocked out or cracked. Second, it can help prevent concussions by absorbing some of the impact from a fall or collision. Third, it can help you avoid getting your lips or tongue cut by your teeth if you take a hard fall. Finally, mouthguards are relatively inexpensive and easy to find, so there’s no excuse not to wear one!

 

The Basketball Home Gym for Strength – All Budget Levels

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The Basketball Home Gym For The QuarantinedThe Basketball Home Gym for both basketball strength and basketball conditioning gains is becoming an important option as we navigate the tough realities of Coronavirus quarantine, Shelter in Place orders and the challenges in our world.  Challenges and suffering not withstanding, we do have a rare gift of time to make our bodies the athletic temples they can become with focus and hard work.

Home fitness equipment has been a booming business for years, but has exploded with the need to workout at home due to the current coronavirus quarantine status that we all face. According to a survey published by the National Endowment of the Arts, Americans spend $130 a year on home sports and fitness equipment, pre-quarantine, that is.

Creating a home gym that will meet the needs of improving your basketball game requires careful consideration. Home fitness equipment is less expensive and therefore, not as durable as commercial grade. Commercial use is designed to withstand a lot of use by gym and fitness center members. However, there are some commercial pieces of equipment that should be used for home use due to safety reasons.

If you and others will be using your equipment frequently, I recommend a higher grade of equipment so that wear and tear does not prematurely force you to make additional purchases before you have gotten your money’s worth. Certain home equipment is designed according to its low price point. These pieces are often “loose,” wobbly, and frail leading to lifter uncertainty and injury potential.

This can be infuriating even though your purchase was inexpensive. Additional money spent, lost training time, and the hassle of shopping for and ordering more equipment to replace the “cheap” equipment is sure to frustrate. This is an example of when spending more money on the front end may be more beneficial on the back end.

Building the more expensive home gym will create the opportunity for more variety in your workouts but only if you take advantage of it. Whatever you end up buying do so in multiple purchases, not all at once. Buying expensive equipment all at the same time that goes unused can be a massive waste of money. Make sure you are deeply committed to your workout program before you spend a lot of money on fitness equipment that ends up serving as really pricey clothes hangers.

Planning a workout program to best meet your basketball needs will help you determine how extensive your home gym should be. Answering questions like, “How committed am I to this program, right now?” “Will home be my primary place of training or will it be to supplement my training at school or the gym?” and “Who do I ask to design a program for me?” For a more limited budget, consider bodyweight exercises and those with limited equipment. This approach can provide great workouts if you are performing the right ones for your end goal – to become a better basketball player.

As a personal trainer for the past 30 years, I realize that choosing the right home equipment can be a daunting task. I use the following criteria to sift through all of the products on the market and make the process more manageable.

How To Select Home Gym Equipment for Quarantine Times And Beyond

Safety – Safety ALWAYS first! If the piece of equipment is not safe, don’t buy it or send it back and demand a refund.

Price – The cost of a piece of equipment may make or break a deal for you. Like most other purchases you make, find a happy medium between cost and quality.

Durability – Never sacrifice durability for expense. In the long run it will cost you more and may even cause an accident or injury if your purchase cheaply-made equipment to save a buck.

Flexibility – Multi-purpose pieces of equipment allow for greater use but are usually more expensive. This may permit you to cut back on other additional smaller pieces that are limited in the number of functions they provide therefore, cutting your cost.

Purposeful – Certain pieces of equipment are strongly recommended for basketball training. Unfortunately, many pieces are limited to certain kinds of training drills and exercises whereas, other pieces are specific to other much needed basketball training exercises. For example, you may want to purchase a sports agility ladder for your agility training because a power rack is designed for other usage. When this is realized, additional equipment is often needed. The more purposeful a piece is, the more variety that is available, i.e. medicine balls and exercise bands.

Portability – If you have a room or large space designated for your workout space, then portability is probably not an issue for you. However, if you have to set the equipment up before using it, then ease of movement needs to be addressed. If this is the case, look for lighter equipment and pieces with wheels.

Space Consumption – For most people, space is an issue that eliminates the purchase of certain large pieces right off the bat. Finding additional space around the house like hallways or staircases or in the front or backyard can create the opportunity for more equipment.

Aesthetic Appeal – The only reason I threw this in is that some people care what color their equipment is … I personally don’t, but if you do make sure you do not sacrifice quality for visual appeal.

Overall Practicality – Taking the big picture into account requires evaluating the previous eight factors. Weighing the pros and cons of each will help you come upon the home gym that is right for you.

At the end of this article, you will find a list of the exercise equipment and a description of each piece that make up each home gym set. With each item, consider how the above criteria affects your individual needs and situation.

OPTIONAL: Body-Weight Training for Basketball Players

I recommend the following – Body-Weight Exercise Course for Basketball Players – Current price – $49.00

Basketball Bodyweight Strength Training Program

 

This course is a prerequisite for any resistance training program used to improve strength on the basketball court. Although athletes of all ages will benefit from the following exercises, the focus of this 30-day challenge is on the development of the middle school and high school basketball player in a safe and functional manner.

The $100 Home Gym for Basketball and Beyond

The prices listed with each item are estimates due to Amazon’s frequent change in prices. These multi-purpose pieces of equipment will help you create a basketball training program that will meet your needs. To stay around $100 budget, dumbbells have been left off of this list.

Resistance Bands – Current price on Amazon – $9.49

Sports Agility Ladder – Current price on Amazon – $19.95

6-7 lb. Medicine Ball – Current price on Amazon – $22.91

Resistance Bands – “Door Gym” – Current price on Amazon – $62.97

Estimated amount: $115.00

The $200 Basketball Player Home Gym

The $200 home gym allows for a little bit more freedom with exercise choice given the addition of dumbbells. Typically, the more money spent, the more options that will be open to you.

Jump Rope – Current price on Amazon – $23.53

Resistance Bands – Current price on Amazon – $9.49

4-5 lb. Medicine Ball – Current price on Amazon – $24.65

Dumbbells – Current price on Amazon – Price for dumbbells and shipping varies based on the amount of dumbbell weight purchased.

Estimated amount: $210.00 – This estimate includes one pair of 15, 20, and 25-pound dumbbells priced at $1.25/pound. Typically, dumbbells are priced at .50 – $2.00 / pound.

The $500 Home for Basketball Training

A big jump in exercise choice can be made when moving from the $200 to $500 home gym. The $500 home gym is more “gym-like” in that it provides significantly more variety. A strong consideration should be made for this and the $1,000 home gym with the range of different exercises that can now be performed.

Jump Rope – Current price on Amazon – $23.53

Stability Ball – Current price on Amazon – $18.97 – $27.97

Plyo-Box – Current price on Amazon – $46.83

4-5 lb. Medicine Ball – Current price on Amazon – $24.65

Resistance Bands – Current price on Amazon – $9.49

Sports Agility Ladder – Current price on Amazon – $19.95

Flat Exercise Bench – Current price on Amazon – $54.11

Dumbbells – Current price on Amazon – See below.

Estimated amount: $480.00 – This estimate includes one pair of 8, 10, 15, 20, 25 and 30-pound dumbbells priced at $1.25/pound.

The $1,000 Home Gym for Basketball Families

Your exercise restrictions are greatly reduced with the $1,000 home gym. From barbells to bands and floor work to exercises on an adjustable exercise bench, you will be able to perform enough exercises to maximize your training and prevent boredom.

Jump Rope – Current price on Amazon – $23.53

Plyo-Box – Current price on Amazon – $46.83

Adjustable Exercise Bench (flat/incline) – Current price on Amazon – $119.00

Dumbbells – Current price on Amazon – Price for dumbbells and shipping varies based on number and amount purchased. For the $1,000 budget, this includes one pair of 8, 10, 15, 20, 25 and 30-pound dumbbells priced at $1.25/pound = $270.00

Stability Ball – Current price on Amazon – $18.97 – $27.97

Sports Agility Ladder – Current price on Amazon – $19.95

Resistance Bands – Current price on Amazon – $9.49

Resistance Bands – “Door Gym” – Current price on Amazon – $62.97

Exercise Mat – Current price on Amazon – $26.94

Power Rack – Current price on Amazon – $204.78

Barbell – Current price on Amazon – $67.99

Weight Plates – Current price on Amazon – Price for weight plates and shipping varies based on number and amount purchased. Pair of 5, 10, and 25-pound weight plates priced at $1.25/pound = $100.00

4-5 lb. Medicine Ball – Current price on Amazon – $24.65

6-7 lb. Medicine Ball – Current price on Amazon – $22.91

Estimated amount: $1,025 – This slightly exceeds the $1,000 budget, but this estimate includes one pair of 8, 10, 15, 20, 25 and 30-pound dumbbells priced at $1.25/pound and a pair of 5, 10, and 25-pound weight plates also priced at $1.25/pound.

Exercise Equipment and Description

jump rope for basketball home gymJump Rope – Current price on Amazon – $23.53

Jumping rope helps to develop footwork, quickness and explosiveness, lower leg strength and endurance, and hand-foot coordination. Also, five to ten minutes of jumping rump before workouts or practice serve as a great warm-up by helping you prepare for the ballistic actions that occur in the game of basketball.

plyo box for home gymPlyo-Box – Current price on Amazon – $46.83

A 12” plyo-box (18” if you are 6’0” or taller) will allow you to perform step-ups, one-leg squats, elevated reverse lunges, box jumps, depth jumps and other plyometric exercises designed specifically for basketball. These types of exercises will provide you with the strength and explosiveness needed to improve your game. The plyo-box is built to be durable, flexible, portable, purposeful, and conserve space.

Weight bench for basketball home gymAdjustable Exercise Bench (flat/incline) – Current price on Amazon – $119.00

An adjustable exercise bench provides the ability to perform exercises at different angles. The difference in bench positions allows for different angles of muscles to be exercised. Before purchasing any adjustable exercise bench, confirm that it is built for safety and is durable (read reviews). The sturdy, well-built adjustable bench is flexible, portable, and purposeful.

flat weight bench for basketball home gymFlat Exercise Bench – Current price on Amazon – $54.11

Although not a necessity, a flat exercise bench does provide you with a greater depth and range of motion when performing dumbbell flyes and presses and a seat-high bench to do various seated exercises. The flat exercise bench is safe, durable, flexible, and portable and may even provide a place to store other household items when not in use.

dumbbells for basketball home gymDumbbells – Current price on Amazon – Price for dumbbells and shipping varies based on number and amount purchased. Typically, dumbbells are priced at .50 – $2.00/pound + shipping.

Dumbbells are great for building strength and flexibility. They can be used for a variety of exercises and movement patterns, either bilaterally or unilaterally. This allows for weaker sides of the body to “catch up” to the stronger ones. Dumbbells are portable, durable, flexible, and purposeful making them great additions to your home gym. Note: Buying the lighter weights and adding heavier over time is strongly recommended.

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stability ball for basketball trainingStability Ball – Current price on Amazon – $18.97 – $27.97

The stability ball is great for strengthening the core, building balance and stability, and improving and maintaining low back health. Its portability, flexibility, space consumption, and purpose make the stability ball an excellent purchase.

Sports Agility Ladder – Current price on Amazon – $19.95

Sports Agility Ladder for Basketball GymThe sports agility ladder helps you to clearly define your agility training program which is essential to basketball players. It assists in improving and maintaining balance, coordination, speed, reaction time, and strength. Agility ladders offer easy portability due to their light weight are purposeful, and are space savers.

 

Resistance Bands for Basketball Home GymResistance Bands – Current price on Amazon – $9.49

Resistance bands are absolutely fantastic! They provide you with prehab (injury prevention) and post-rehab (post-physical therapy) training that will elevate your game to a new level. Resistance bands are the only piece of equipment on this list that satisfies all nine criteria listed above.

Resistance Bands – “Door Gym” – Current price on Amazon – $62.97

resistance bands for door systemResistance bands have their limitations such as, acting contrary to the human strength curve, but when safety, portability, and space considerations are mentioned they are a huge hit. Bands also allow for a countless number of movements accompanied by resistance. Resistance bands also serve as rehab equipment following an injury.

Exercise Mat – Current price on Amazon – $26.94

Although not a necessity, an exercise mat will provide you with cushion while performing floor exercises. Mats are safe, cost-effective, durable, flexible, portable, purposeful, and space efficient. To make do without a mat requires several towels and/or a blanket to soften a hard floor’s pressure on your body’s joints.

barbell rack for basketball strengthPower Rack – Current price on Amazon – $204.78

Because this power rack is 85-inches tall, the height of your ceiling is important. The rack offers a pull-up bar at the top so ceiling height should be at least 9-feet. Its 61-inch width and 47-inch depth further illustrates its need for space. The power rack provides the opportunity to perform barbell flat and incline bench press exercises. A barbell may also be placed appropriately for certain exercises such as barbell bicep curls and barbell upright rows. Since back machines are expensive and space consuming, its best attribute may be its pull-up bar. The power rack is durable, flexible, and purposeful for your basketball training.

barbell for basketball strength7-Foot Olympic Bar – $79.99 on Amazon

This 45-pound, seven-foot barbell allows you to perform bilateral exercises for all of your major muscle groups. It fits nicely onto the power rack for storage. Although not a necessity, it provides additional exercise opportunities to your home gym. Because of its 45-pound weight, a certain strength level must be attained with the exercises for which it is intended to be used. The 7-foot Olympic bar is durable, flexible, purposeful, and portable.

weight plates for basketballWeight Plates – Current price on Amazon – Price for weight plates and shipping varies based on number and amount purchased. Pair of 5’s, 10’s, and 25’s = $100 + shipping.

Weight plates should only be bought if a 7-foot Olympic bar is purchased. A pair of 5’s, 10’s, and 25-pound plates will allow you to load the bar from 45-lbs. (bar weight) – 125-lbs. Weight plates are a great addition once your strength has reached that level for the exercises for which they will be used. Weight plates are durable, flexible, purposeful, portable, and space efficient. If a power rack is purchased, they may be stored on the rack itself.

weighted ball for basketball training4-5 lb. Medicine Ball – Current price on Amazon – $24.65 and 6-7 lb. Medicine Ball – Current price on Amazon – $22.91

Medicine balls help strengthen the core, build explosive strength, enhance hand-eye coordination, and are great when training with a partner. Different weighted balls are available for various exercises and strength levels of athletes. Medicine balls are portable, durable, flexible in their use, and consume little space.

My recommendation is that if your budget is set in stone, seriously consider the above options. A better option, if your budget allows, is to start slowly adding pieces of equipment over time to your existing gym. This permits you to continuously evaluate your commitment to your home-training program. It will prevent buying too much equipment that will ultimately go under-used.

Disclaimer: The purpose of this article is to assist male and female basketball players in enhancing his or her strength, balance, stability, and power for the game of basketball with home equipment. With any physical training program injury is a risk. The recommended equipment is my opinion only, which is based on my experience as a personal fitness trainer and knowledge of fitness equipment. ALWAYS train with a partner or someone who can help you should you need assistance during your workout. This will help prevent injury. Use all equipment as directed.

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.

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.

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