Basketball Food Journal – Keep One & Get Ahead In The Game!

October 20, 2014 By basketballtrainer

Basketball Food Journal – What is That?

A basketball food journal, also known as a food log or food diary, is a daily form that serious players in basketball training use to track your nutrition intake over a set period of time.

I believe that all basketball players should keep a daily food journal for at least 2 weeks out of every month, if not just making it an ongoing part of their basketball nutrition strategy.

Keeping a food journal is fairly simple, yet does require an increased commitment to logging everything that you eat and drink for a set period of time. You can choose to either create your own personal food journal, buy or find a pre-made one online or even use a phone app such as My Fitness Pal. Whichever way you decide to go with logging your daily nutritional intake, be sure that it makes the most sense for your lifestyle and personality so that you will stick with it in the long run. We also recommend periodically sharing your food journal in your discussions with your basketball trainer so they can help you pinpoint between your peaks and valleys in performance.

A basic food journal for basketball players should at the very least include: what you are eating (try to be as specific as possible), what time you ate each meal/snack, a way to track your water intake, how much time has passed between each meal/snack, how you felt before and after you ate. More detailed journals centered on meeting specific goals like increasing muscle mass or reducing body fat percentage should include things like total calories along with fat, protein and carbohydrate content of each meal.

The most convenient time to log your food and fluid intake will be different for everyone. Some players may find it easier to jot things down after each meal and snack as they go along in their days, while others may have more success doing it all at the very end of their day. The only potential problem to waiting until the end of the day is the chance that you might forget to include something.

Making the decision to commit to tracking your nutritional intake as a basketball player can have a very positive impact on your overall health which will translate into your performance on the court. How can you know whether or not you are consistently fueling your body with the right types and amounts of foods if you don’t take the time to review your days and weeks? The bottom line is that you can’t, while it is effective to always choose as healthy foods as possible, sometimes it’s easy to overlook the fine details of your diet that could be causing you to perform at less than your best.

I’d like to share with you my top 4 reasons why every basketball player should keep a food journal at least from time to time.

Recognize patterns in your daily eating habits and basketball performance
– unless it’s written down, often it’s easy to overlook small details in your eating habits. Keeping a food journal will help you distinguish between what you think you may or may not be doing on a regular basis in your diet in comparison to what you actually are. For example, having everything written out will help you to pinpoint patterns like what kinds of food you tend to eat at certain points in the day, times that you may be waiting too long to eat your next meal or snack and you might even be surprised at your actual water intake.
Achieve specific basketball nutritional goals
– it’s difficult to achieve any goal without being able to measure success. A daily basketball food journal is a strategic and wise way to set yourself up to create the daily nutrition to meet your goals. Whether you are wanting to increase your muscle mass or even reduce some unwanted body fat, it’s important to know what and how much you are eating each day. Specific goals require specific action and a food journal is the easiest, most effective way to face the reality of what you are or aren’t putting into your body to get you to where you want to be physically to support your basketball performance in the least amount of time.
Plan your pre- and –post basketball workout meals
– on the days that you are busy, it can be easy to overlook the importance in fueling your body properly before and after a basketball practice, workout or game. Keeping a daily food journal can be especially helpful with you being able to choose the best foods and supplements to fuel your body with. Logging what you are eating before you play will allow you to see which foods give you more energy and which foods seem to slow you down out on the court. Also, it’s a great way to hold yourself accountable for getting in the best post workout nutrition possible after exerting yourself physically for hours. These two meals are the most important meals that a basketball player will eat aside from breakfast, so it’s important to recognize what you are fueling your body with consistently.
Keep up with your daily supplementation
– aside from food, including regular nutritional supplementation in your basketball game plan like taking a daily multi-vitamin can be incredibly beneficial. With so many things to remember in regards to healthy eating, sometimes remembering to take your supplements can slide under the radar. Including these in your daily food journaling efforts can help you keep up with what and when you need to take your nutritional support products each day.

As you’ve now learned, sometimes getting a little more pro-active with your basketball nutrition goals by keeping a periodic food journal can really elevate you and give you a strategic advantage to success. It’s always easier to make changes when you know exactly what areas you need to work on, rather than feeling like you’re drowning in changes that need to be made without any real idea of where to start.

Get ahead of the game and grab your pen and basketball food journal for healthier and more effective basketball nutrition!

Basketball Tryouts Infographic From BasketballHQ.com

October 9, 2014 By basketballtrainer

Please include attribution to http://basketballhq.com/ with this graphic.

https://basketballtrainer.com/3765/

Skip The Flu This Basketball Season With These Immunity Building Tips

September 28, 2014 By basketballtrainer

The Flu and Basketball

Cold and flu season is quickly approaching, and for many basketball players this is a huge concern! Some people and players are used to being affected by this seasonal attack on immunity and almost expect it to happen to them. However, by preparing now and focusing on strategically building up your immune system, you can sail through the fall and winter months without having to miss a basketball workout, practice or game because of these pesky illnesses.

According to the National Center for Disease Control (CDC), peak flu months start in October and last all the way through February, with February being the month of highest infection. February is certainly not a good time for basketball players to get sick considering that it’s nearing the end of the season and all of the most important games occur during this time![1]

Between 5%-20% of the American population will contract the cold or flu each year, and the only way to ensure that you don’t fall into that statistic is to prepare, strategize and plan on not getting sick.[2]

Threats against the Immune System This Basketball Season

Bacteria and viruses are the main pathogen threats against the immune system that every basketball player has to be conscious of throughout the season. Both cause similar symptoms and will leave you hanging out on the sidelines, but that’s where the similarities end.

Bacteria are alive and are single-celled organisms that can wreak havoc on your health. Have you ever suffered from one of those nasty sinus infections? These are usually caused by bacteria and are easily spread from person to person. Taking regular sanitary measures like washing your hands after touching the ball all practice long or picking up weights after people is definitely a smart idea!

Unlike bacteria, viruses are not alive; they are tiny fragments of DNA that latch onto healthy cells and cause duplication which is how and why they spread so rapidly throughout the body if not treated properly.

Viruses are a bit more serious in nature than bacteria, so it’s a good rule to follow clean sanitation practices in the basketball locker room, weight room and in general if you want to avoid either of these threats against the immune system.

What is the difference between the cold and flu?

The common cold is much milder in nature than the flu. Typically caused by the rhinovirus, the cold can last up to two weeks and is accompanied by coughing, sneezing, sore throat, mild fever, body aches and fatigue.

On the other hand, the flu is much more serious than the common cold since it can turn into more serious health problems quickly and is caused by the Influenza A and B viruses. Lasting up to two or three weeks, the flu is generally accompanied by symptoms like coughing, fever, severe fatigue, body aches, sore throat, runny nose and if not treated properly can escalate into more serious conditions like pneumonia.[3]

What role does the immune system play in the body?

The immune system is our body’s natural defense against these common ailments and is capable of dealing with the constant barrage of harmful bacteria and viruses when working optimally.

A healthy immune system is capable of providing several benefits to the body including:

Preventing bacteria and viruses from duplicating
Seeking out and eliminating bacteria and viruses that do make it pass the front line of immune defense
Creating a natural barrier against any harmful microorganism
Destructing damaged cells in a process known as ‘apoptosis’

What are the different blood cells that make up the immune system?

The immune system is a complex network of specialized cells, proteins, tissues, and organs that all work together to protect you from anything that could be potentially damaging to the body. Most of us have heard of white blood cells (leukocytes), and while they do make up the majority of the cells in the immune system, there are also two other types of blood cells that actually perform the ‘seek out and destroy’ missions in the body.

Phagocytes – surfing throughout the body eating up foreign organisms similar to the guy in Pac-Man, these are especially important blood cells for the immune system in that they are like the guard dogs so to speak.
Lymphocytes – created in bone marrow, these blood cells are commonly referred to as “smart cells” in that they can actually identify the more sneaky bacteria and viruses that can be hiding in the body. They can also remember pathogens that have made you sick in the past and target those specifically to avoid a reoccurrence. Finally, these same cells can convert into what are known as T-cells and destroy the microbes that the lymphocytes have identified as harmful. There’s no escaping these intelligent immune cells when they are in full force!

Lifestyle Enemies of a Healthy Immune System

As you prepare for the upcoming cold and flu season, it’s important to know what exactly causes a weakened immune system. Daily lifestyle and diet habits can make or break your body’s ability to fight off infection efficiently. As you go about the basketball season, be sure that you try to keep these six things to a minimum.

Lack of or over exercise – we all know that exercising is important for healthy weight management and cardiovascular health, but its effect on the immune system might come as a surprise to some. In fact, according to a study conducted at Seattle’s Fred Hutchinson Cancer Research Center, it was found that women who exercised in an aerobics class for five days a week caught half the number of cold and infections than those who only stretched. On the other hand, too much strenuous activity can pose a problem. Fortunately, basketball players are conditioned to be able to withstand longer periods of rigorous activity, however it’s important to remember to get your rest and relaxation and maintain balance in order to keep your immune system from becoming weakened due to physical exhaustion.
Lack of Sleep – sleep is the primetime for the body being able to repair and regenerate from the day’s activities, so if you have accrued sleep debt from several sleepless nights, be sure that you make this a priority because the body is not going to be able to fight off bacteria and viruses if you are lacking in this department.
Excessive Stress – stress comes in many forms, but by not dealing with it nor making an effort to keep your stress levels to a minimum during basketball season—you are opening yourself up for illness. A strong immune system starts with a peaceful, relaxed and well rested body, mind and spirit. Don’t leave any room in your life for unnecessary stress if you want to bypass the cold and flu this season.
Excessive Sugar Intake – artificial sugars are one of our immune system’s greatest enemies! Excessive sugar intake causes over acidity in the body which leads to a compromised immune system unable to protect you efficiently.
Too high or too low body fat percentage – a healthy body fat percentage is linked to a healthy immune system since healthy fats and fat metabolism play a huge role in hormonal balance in the body. If you are under or overweight, than your immune system will be more susceptible to infections.
Lack of nutritional supplementation – it’s no secret that nutritional supplements give our bodies a much needed boost and during the cold and flu season if you decide to skip out on adding some extra nutrients into your daily regimen you might be skipping out on a few basketball practices or games as well!

What foods should I eat for a strong immune system?

A healthy immune system certainly starts in the kitchen! What you decide to fuel your body with all year long will either build up or tear down your immunity.

A diet rich in antioxidant-rich fruits and veggies, whole grains and healthy fats are all able to give your body what it needs to build a solid foundation of efficient immunity as a basketball player.

Basketball players need even extra nutrition since the physical toll taken each day on the body can leave the immune system depleted, so be sure to make good food choices every single day!

Dark green leafy vegetables – full of minerals and other essential nutrients, dark green leafy vegetables are the most nutritious food that you can eat if you want to build a strong immune system.
Citrus fruits – be sure to pack your day with citrus fruits like oranges, grapefruits, mandarins, tamarinds – your immune system loves all the extra Vitamin C!
Carrots – an ideal source of carotenoids like beta carotene which support the mucous membranes that line the respiratory tract, making it more difficult for pathogens to enter the bloodstream and cause infections.
Tomatoes – loaded with lycopene and more Vitamin C, cooked tomatoes diminish free radical damage to immune cells making them healthier and stronger.
Kefir – a natural probiotic drink, kefir builds up immunity by providing healthy bacteria to the intestinal tract that has been shown to reduce the number of naturally occurring bad bacteria that reside in the gut. Bad intestinal bacteria is known for causing problems with digestion and immunity, so kefir is a great way to boost your health!
Fish – abundant in omega fatty acids, fish are a great way to reduce inflammation in the body which allows the immune system to work better and harder to ocus on invading pathogens.

Should I get a flu shot?

The staff here at BasketballTrainer.com has varying opinions on this subject but all agree this is a personal decision that you should rely strongly upon your doctor for.

What supplements and herbs should I be taking to build up my immunity?

Multi-vitamin – a daily multivitamin is the best place to start if you want to protect yourself from catching anything this cold and flu season. Filling in those nutritional gaps with a daily multi-vitamin and multi-mineral product will help you do just that! Read our article on choosing the right multivitamin to help you decide on which one to go with to support your immune boosting goals.
Medicinal mushrooms – full of calcium, selenium, iron, B-complex vitamins, Vitamins C and D – certain species of medicinal mushrooms like cordyceps, reishi, shiitake, and maitake are powerful immune agents as they contain active immune heightening compounds. They are typically taken in capsule form and you can find them at your local health foods store.
Oregano – a strong antioxidant and antibacterial herb, oregano should be in every basketball player’s first aid cabinet to take soon as any sign of bacterial infection starts. Oregano can be taken in capsule form as a liquid tincture to mix into water. You can also use Oregano essential oil to inhale the steam for sinus infections.
Elderberry – possesses strong immune boosting, anti-viral, and antioxidant properties. Elderberry has been known to stop the influenza virus dead in its tracks by increasing cytokine production. Elderberry can be taken in capsule form or is often found in homeopathic cough syrup formulations.
Echinacea – this powerful herb is known for its ability to turn on the immune response and stimulating the production of healing anti-bodies known as immunoglobulin. A study conducted at the University of Connecticut found that Echinacea decreased the odds of contracting the common cold or flu by almost 60%! Echinacea can be taken in capsule form or drank as a tea.
Garlic – garlic has been touted for several years as being excellent in supporting a health heart, however, recent studies suggest that supplementing with aged garlic extract may trigger a positive immune response and help decrease the duration of the common cold or flu by increasing the number of immune cells in the body. Garlic can be crushed and ingested on a spoon followed by a full glass of water or taken in capsule form.
Probiotics – provide the body with good bacteria that build up immunity in the intestinal tract by decreasing the number of bad bacteria that wreak havoc on health. Probiotics are a must have for anyone wanting to build up their tolerance against common bacterial infections and digestive issues.

With the cold and flu season quickly approaching, it’s time to take control of your health to protect yourself from sidelining illness. By eliminating certain lifestyle habits and replacing them with healthier habits, food choices and nutritional supplement support, you are setting yourself up for success. Taking action now to build up your overall health will help you to forego the inconvenience of the cold or flu this basketball season and onto more playing time and wins in the record book!

[1] http://www.cdc.gov/flu/about/season/flu-season.htm

[2] http://www.webmd.com/cold-and-flu/flu-statistics

[3] http://www.healthline.com/health/cold-flu/cold-or-flu#2

Power Up Your Basketball Diet with Protein

August 31, 2014 By basketballtrainer

What Is Protein and Why Is It Important for Basketball Players?

Proteins are chains of molecules that are vital to life. Named more than 150 years ago after the Greek word proteios (meaning of “prime importance”), proteins have been studied and found to hold the answers to many physiological questions about the human body.

Protein is the second must abundant substance in the body, aside from water, and makes up roughly 18-20% of a person’s total body weight. In fact, it can be found in every single one of the trillions of cells that make up the human body.

Protein is a macronutrient along with carbohydrates and fats, meaning that it provides calories and energy for the body –providing 4 calories of energy for every gram consumed.

Unlike healthy carbohydrates, which mostly benefit the metabolic system; protein plays a key role in several functions of the body including: immune function, achieving a healthy pH balance, maintaining fluid and electrolyte balance, transporting nutrients, supporting growth of muscles and maintaining healthy muscles, as well as building enzymes, hormones and other important chemical compounds in the body.[1]

As you can see, protein’s role in the body is much broader than simply supporting healthy muscles which is why it’s so important to take this macronutrient seriously!

What are the building blocks of proteins?

Amino acids are the building blocks of protein and are classified as either essential amino acids or non-essential amino acids. The body can make about half of the 20 amino acids that it needs which are known as the non-essential amino acids. The other 10 that the body cannot product on its own, known as essential amino acids, must be attained through diet and supplementation in order to keep up with the demands of a basketball body.

There are three essential amino acids that are classified as ‘branched chain amino acids’, more popularly referred to as BCAA’s. These three amino acids include L-leucine, L-isoleucine and L-valine, which are particularly important to basketball players and athletes as they play a big role in muscle recovery and new muscle tissue synthesis.

L-arginine is another essential amino acid that is popular for being the pre-cursor to nitric oxide in the body. Nitric oxide is a vasodilator meaning that it will cause the blood vessels to expand and allow for increased total blood circulation to the entire body. Where blood flows, so do nutrients, vitamins and minerals for faster, more effective recovery. As L-arginine converts into nitric oxide, the stimulation of the release of the human growth hormone (HGH) from the pituitary gland also which means that the body is going to be able to grow bigger, stronger muscle mass in much less time than someone who is deficient in this particular amino acid.

Amino acids are what make protein so unique. You can attain all of these amino acids through your diet, however many people do choose to add nutritional supplementation in order to give themselves a natural, healthy protein boost. This can be beneficial especially after a longer than normal workout or on those days when you feel like you are dragging because of consecutive intense training days. It’s always better to focus on taking a full amino acid profile nutritional supplement rather than isolating specific amino acids since this can cause an imbalance in overall levels overtime.

Why is protein so important for basketball players?

The lifestyle of a basketball player is incredibly demanding. Aside from being under loads of stress and pressure to maintain good grades and healthy personal and professional relationships, the body must undergo hours of physical wear and tear so to speak. The entire body is left depleted often after basketball workouts, practices and games and is need of important protein replenishment. Without the right amount of protein to support your basketball body, you will be left with a weakened immune system, less muscle mass, as well as being more likely to fill your diet with too many carbohydrates and fats which can lead to an undesirable body fat percentage.

On the other hand, players who are getting enough quality protein each day in their diets will more easily build strong, lean muscles in the weight room as well as maintaining an ideal body fat percentage to support their endurance efforts out on the court. Basketball weight training is essential to college basketball dreams and protein fuels that growth and dream.

Basketball players ought to keep a close watch on their daily protein intake to build up a healthy body and to help the body recover after intense physical activity. Keeping a food journal is an easy way to track your exact protein amounts and also the timing of your protein consumption throughout the day.

How much protein do basketball players need?

You might be wondering exactly how much protein you should be getting as a basketball player every day.

Most nutritionists and dieticians are going to recommend that you reserve at least 20% of your daily diet for your protein consumption. However, the easiest way to determine exactly how much you should be getting is based upon body weight.

Here is a simple formulation that can help you set a daily target goal:

Take your body weight in pounds and divide it by 2.2 to get your weight in kilograms. Then, multiply your body weight in kilograms by 1.8 to get the number of grams of protein per day you should strive for.

Also note, a recent Canadian study determined that highly active athletes should be consuming a little bit more than the average person, at anywhere from 1.8-2.8 grams of protein per 1 kilogram of body weight. [2]

Many athletes thrive on a slightly higher protein intake than a person who is only moderately active or sedentary considering that athletes are constantly having to rest and recover their muscles and body.

What types of protein should basketball players consume?

After calculating the minimum amount of protein you should be consuming each day, go ahead and jot it down in your food journal as you begin tracking your daily intake to ensure that you’re getting enough.

You can easily get enough protein each day from your diet.

Some proteins are classified as ‘complete proteins’, while others are known as being ‘incomplete proteins’. Complete proteins are sources that contain a full profile of amino acids, while the incomplete proteins contain only a few of the amino acids necessary for basic bodily functions. It’s important that you get plenty of complete proteins from both animal protein choices and some plant-based choices like quinoa, hemp, chia and brown rice.

American culture tends to lean towards animal proteins as primary sources, however in order to lead the healthiest lifestyle possible, you are going to want to mix up your daily protein intake with both animal and plant-based sources.

Stick with most of your animal protein choices coming from sources like turkey, chicken, fish and eggs. If you’re going to go for beef or pork, just be sure that you pick the leanest cuts possible, otherwise the fat content of those meats can ultimately make them not worth adding into your healthy basketball diet.

Plant-based sources of foods can provide with you just as much protein as animal sources can along with a full amino acid profile and much less fat. Go for whole foods like quinoa, buckwheat, hemp seed, chia seed, soy, Ezekiel bread, beans, legumes, seeds, nuts and brown rice to stay on top of your protein needs.

What about protein shakes, drinks and bars supplemented into the diet?

While it is very possible for most of your daily protein needs to be met through your actual food sources, you’ll find that most highly active people still choose to supplement protein into their diets through shake mixes, pre-made drinks and bars.

The great thing about supplementing protein into diet like this is that there are some really quality products out there that can give you 20 or more grams of protein in one single serving.

Most athletes add in the protein powder mixes, because they are delicious, lower sugar and can be taken on-the-go and simply mixed with your choice of water, milk or a milk alternative. Some of the shake formulations are complete meal replacements featuring vitamins, minerals and superfoods and superfruits while other products are just protein. Still others look to smoothies to add or maintain weight in baksetball training. Here is a good resource for that: Basketball Smoothie Recipe. It’s all in what you feel like you need, but these can be a smart way to go to support your basketball protein needs!

A few of my top protein shake mixes are:

Genesis PURE’s Complete Shake (http://www.genesispure.com/products/display/2087/complete-shake)
Genesis PURE’s Sports Recovery Shake (http://www.genesispure.com/products/display/2082/recovery)
Vega Sport Performance Protein (http://vegasport.com/product/performance-protein/)
Sun Warrior Warrior Blend (http://www.sunwarrior.com/store/)

Protein bars are another convenient, easy way to get in extra protein when you need it most! Be careful to double check the sugar content of the bars you are consuming, because many brands contain anywhere from 15 to 24 grams of sugar per single bar, which takes away from the nutritional value of the protein content. Other than that, be sure to fill your sports bag with them, because they can be an ideal mid-practice snack or even a quick pre-workout boost that you are needing to fuel your body for practice or a game.

A couple of my favorite healthy protein bars include:

Quest Bars (http://www.questnutrition.com/protein-bars/)
Power Crunch Bars (http://powercrunch.com/products/energy-bars/original/)
Vega Sport Protein Bars (http://vegasport.com/product/protein-bar/)

What is the difference between Whey, Casein, Natural and Blends of Proteins?

When you walk into any nutritional supplement store like the Vitamin Shoppe or GNC, you will notice that there are different types of protein powders to choose from which can be very confusing.

The distinct difference between the different kinds is that whey and casein are derived from cow as a by-product of cheese, while natural proteins come from plant-based sources like quinoa, soy, hemp, chia, brown rice and other grains and sprouts. So if you lead a more plant-based diet, the obvious choice is to stick with the natural proteins.

You will notice that most whey protein these days is hydrolyzed whey, which basically means that it is partially pre-digested for faster assimilation and absorption in the body. Many heavy weight lifters like to use whey so that they can gain an almost instant protein boost any time they might need it.

On the other hand, casein protein is a more slowly digested and absorbed protein that many athletes will take before bedtime so that the body has protein to utilize over the course of the night. Not too many people actually use just casein by itself aside from athletes who are heavy weight lifters, but it is more popular for athletes to use casein in general if it is in a protein blend.

Blended proteins are pretty straightforward and are not specific to the milk derived or plant-based protein sources. You can find whey and casein blends, as well as natural protein blends that combine the above mentioned proteins together as well. Your natural blended proteins are also going to be your complete meal replacement products, which are a very wise choice since they can provide the vitamins, minerals and nutrients that protein specific supplements cannot.

According to a study published in the Journal of Applied Physiology, researchers at the University of Texas Medical found that compared to whey, a combination of soy (25%), casein (50%), and whey (25%) after a weight-training session delivered amino acids to muscles for an hour longer. This suggests that muscle building goes on for a longer period of time with the blended formulations then with whey by itself.

Protein is a big part of our society, while some people are consuming too much, others not enough. As a basketball player, it’s your responsibility to know exactly how much protein you are getting each day to meet your needs. Start by calculating what you need and then begin to keep track and consider your sources. Are you consuming too much or too little? Could you benefit from adding more plant-based or animal sources of protein into your diet? Do you think that keeping protein supplements handy might enable you to stay on top of your daily intake in situations where you need a boost? All of these are things to start considering as you refine your basketball diet to help you build a strong, lean body that can make you a better basketball player and athlete!

Get Started Adding Quality Basketball Protein To Your Diet Today!

[1] Nutrition Concepts and Controversies, pgs. 186-194

[2] http://www.wikihow.com/Determine-How-Much-Protein-You-Need

Coachable Basketball Players – 5 Highly Respected Traits

August 28, 2014 By basketballtrainer

The Coachable Basketball Player

Coachable basketball players are players that are capable of giving respect, keeping a positive attitude, and displaying excellent behavior traits in order to develop their basketball skills for the greater benefit of the team. Are you a coachable basketball player?

With countless hours spent practicing, working out and playing, it can be tough to always maintain the right attitude necessary to learn, grow and improve as a player. Sometimes, it can be difficult to have to hear about the mistakes and errors made out on the court – especially if it’s something that you’ve been working on for some time like your shooting footwork or overhead passes and you either thought that you had improved or you simply can’t seem to execute the way your coach is wanting you to.

Whatever the case may be, keeping a positive attitude is half the battle so that you don’t let the stress and pressure of it all overcome you. The other important thing to keep in mind is to always display coachable traits so that you can become the best basketball player possible and your coaches will trust and respect you.

It doesn’t matter if you are the most talented and skilled player on the team, if you don’t have a consistently coachable spirit than you are not going to be effective as a leader and it’s likely that your coaching staff and teammates won’t enjoy working and playing with you as much as they should.

Being a coachable basketball player has many great benefits and rewarding potential like more playing time, better relationships with your coaches and teammates, accelerated learning, less stress and contributing to a stronger, more bonded team.

The following is a checklist of 5 traits of a coachable basketball player so that you can be sure that you are exemplifying behavior that will make you a great asset to your coaches and team.

1. Listen more, talk less

You know those players that seem to always have something to say about everything regardless of whether it’s in response to a reprimand or when they make a good play? Typically those players are not very good listeners and tend to go about simply running their mouths for the sake of hearing themselves talk. This is not a good example of a coachable player, in fact, just the opposite type of player is ideal. By listening more and talking less you are showing that you believe what your coaches have to say is more important and you are more likely to retain what they are teaching you than if you are always talking while they are or interrupting them.

2. Be willing to take personal responsibility

It’s not always easy to take personal responsibility whether in life or on the basketball court. It’s especially challenging when coming into practice after a lousy game performance where you missed most of your free throws or allowed your player too many offensive points that was a big part in costing your team the game. Those are the moments that are tough to swallow knowing that you might have let some people down. Coachable players understand that this is all part of the self-development process as an athlete and you have to be willing to take the good times with the bad. You can’t always accept the glory without being able to tough out the failures as well. Taking personal responsibility for your daily performance shows your coaches that you are able to be realistic for where you are really at with your skills and within your role on the basketball team.

3. Focus on yourself, not others

This trait goes along with the previous one in that the most coachable players are always focusing on inner reflection rather than looking to their coaches and their teammates to justify their behavior or performance. Instead of worrying about your point guard who seems to always turn the ball over on every other play or your post player who refuses to use the backboard and has a frustratingly low shooting percentage, simply spend your time thinking about the areas that you need to improve. The best, more effective players in the game of basketball are the ones who focus on their performance and responsibilities so much that in turn everyone out on the court playing with them seem to get better when they are out on the floor. This trait certainly doesn’t translate into being selfish with the ball or completely self-centered as person, but it does mean that it’s more respectable to not go around pointing fingers at everyone else all the time when thing aren’t going right.

4. Take time to approach your coach directly

Has your coach ever said something to you during practice that didn’t quite make sense or that you didn’t completely catch? Coachable players understand that communication is key to success and when there is a misunderstanding between coach and player it’s not just the coach’s responsibility to ensure that everything is clear from a communication aspect. Your coach will respect you more if you take the time to show up to practice early or stay late to drop by their office to keep lines of communication open. It can be an incredibly difficult challenge for coaches to effectively communicate to all players on the team at once during an open practice or game, which is why coachable players understand that it’s their job to close the gap and make time to approach their coach directly. This trait will eliminate misunderstandings and confusion and you might even get your coach to spend extra time with you to explain what their expectations are of you or to simply review a play that you aren’t quite executing properly. Coaches are always willing to invest extra time in dedicated and coachable players who are willing to spend one-on-one time with them.

5. Always hear instruction, not criticism

This is one of the most difficult traits to develop as you become a coachable basketball player. It’s easy to think that after the 5^th time of your coach or teammate coming to you about the same issue that you are simply being criticized for your hard efforts. By keeping everything in a positive perspective and remembering that you can’t always take tone of voice, facial expressions and other bodily language so literally you will be happier. Sometimes, your coaches and teammates are going to say things that might come across as abrupt and critical, but so long as you keeping in mind that they are all human and you choose to always hear instruction over criticism you will soar as a coachable basketball player. Also, remember that you coaches have lives outside of the team so it is likely that they might be having a hard day and aren’t being quite as diplomatic during practice with the way they say things, this is where the coachable players will cut them some slack and understand that at the end of the day it’s about instruction to becoming the best player possible at all times.

Some players come by being a coachable basketball player naturally, while others struggle more in certain areas. It’s safe to assume that everyone could take some time reevaluating their coachability and pick out a trait or two above to hone in and really work on in the upcoming season. By focusing on being coachable as much as you do your skill development, you will be surprised at how much more smoothly everything will go for you as you gain great respect from your coach and teammates by first showing respect and setting a good example for everyone!