New Haven Basketball Trainer Rich Walton Interview

July 24, 2014 By basketballtrainer

Basketball Trainer Rich Walton At Work

We had a chance to connect with New Haven Basketball Trainer and Creator of Skill Development Coach, Rich Walton. New Jersey basketball trainer Rich Stoner had shared what a thought leader Rich Walton was and we were not disappointed after our conversations and follow up emails.

Basketball Trainer: Rich, thanks for joining us. Can you tell me a little about your philosophy regarding player development and basketball trainers?

Rich Walton: I love basketball. And I love seeing players improve.

Basketball is the ONLY Team sport where you can significantly improve day to day with just a ball and a hoop. I think that we have gotten so far away from the game being about a boy or a girl and a basketball and a dream. Everything is so overhyped, over coached, and SO UNDERTAUGHT!

This game is about 1 thing! MUSCLE MEMORY! Either you have ingrained habits with your skill set and you have a level of confidence with the ball and can read and react with the correct decision making – or you don’t!

BT: What has been your proudest moment as a basketball trainer and what is the reward that drives you daily?

RW: I think what I am most proud of is my willingness to believe in the players that I have worked with. I have trained National Player’s of the Year. NCAA National Champions. I have trained numerous All-State Players. Almost every player that is All-Conference in my location has trained with me. A very low division 3 prospect that could barely handle the ball later went on to become a student manager and practice player at Louisville. I’ve worked with under-recruited high school players that kept working throughout college and have had professional opportunities now. But I never take credit for any player’s success. I take pride in their accomplishments, of course. But I feel that it is my job to tell them what to do. To explain why they should do it. And then demonstrate the application of why we are training the way that we are training. But it is always on the player to take themselves as far as they want to go. Players come to me because they love basketball, just as I did when I was a kid. But if I can get them to love to practice it the right way, no matter what their current level of natural ability is – I think that I give them a belief in themselves that they can be great at basketball – as long as they do everything that I tell them to do. The Players that train the way that I tell them to go on to become great players.

BT: What are your thoughts on the state of skill development in American basketball?

RW: It’s a joke! AAU is glorified recreational basketball now. The business side of basketball took over what was really good for the game of basketball. Which actually works in my favor with regard to training because I am developing better, more skilled players than what any AAU Program can. I hold a big symposium every spring to outline the affects of AAU on Player Development. How a weekend of traveling all over the state for 48 hours and having a kid get 10 shots throughout 4 meaningless AAU Games as opposed to 500 Shots each day, or whatever skill they need to work on over the weekend – is the reason why we don’t have the level of skilled players, shooters and scorers that we could have across the board at the younger levels of developmental basketball. Unfortunately, words like fundamentals and developmental are overlooked. I see players all the time at a young age that have their potential squandered away because they are recruited to play for some AAU program at age 12, when they don’t have the necessary skill sets to really progress to a far more developed player over the long haul. So I have a SKILLS vs AAU Mentality.

BT: Once you share a skill with a young player, how do you help them integrate it into their game? Where are players failing in taking drills into actual game skills?

RW: People can say players don’t implement skills into games because they are not always doing the skill with a defender, or in a contextually interfered game environment. I honestly think that has very little merit. There are really 2 missing components when it comes to players not integrating a skill into a game:

1). The 1^st Reason is Creativity: Players that practice the right way DON’T Just “Do Skills.” They imagine things. Like trailing defenders, perimeter defenders, rotating defenders. They practice to beat the Greatest Defenders! (Practice that way… and you’ll beat any defender!)

2). The other reason that a player doesn’t incorporate a skills into a game is simply because they haven’t practiced it enough for muscle memory. When the ball goes up – players are going to fall back on their habits. If they have not ingrained a muscle memory skill with confidence at game speeds in their own practice habits, why would they be able to incorporate it into a game? That’s why you need repetition after repetition. That’s why basketball training matters!

The tricky thing about Muscle Memory is that it comes very fast – in the matter of minutes or days… But it leaves fast, too. So a player that thinks “I got that” when it comes to a skill doesn’t necessarily have it until they can do it again and again at a very high rate of speed without thinking. And even then, the best players in the world make mistakes, blow layups, and turn the ball over. But choosing the skill path as a player and practicing the correct techniques for muscle memory is the only way to be a great player.

BT: Here at BasketballTrainer.com, we always tell players we want them to work harder and smarter. You developed a product that seems to help youngsters work smarter in the driveway and the gym while on their own. Can you share a little?

RW: I have dedicated a great deal of my life to basketball instruction. I know a lot of players that work hard. I know a lot of players that do practice. But most have no clue WHAT EXACTLY TO DO and HOW TO DO IT!

Realizing that many of our kids wanted to do extra work outside of our training sessions mad me want to give them more guidance and inspriation when I was not available to them. That is what SKILL DEVELOPMENT COACH is:

It tells you EXACTLY what to do, shows you EXACTLY HOW to DO IT, and WHY EXACTLY You NEED to DO IT!

We put it in a video format and very easy to understand guide that helps give players the guidance they crave to become stronger players.

BT: It looks like a great product, congrats on your work with that and thanks so much for spending some time with us here at BasketballTrainer.com

The Process of Chasing Your College Basketball Dream – Part 3 In Series: Definitive Guide To Your College Basketball Dream

July 20, 2014 By basketballtrainer

Part 3: The Process of Chasing Your College Basketball Dream

Before we talk about The Process in Part 3 of Chasing the Full Ride – A Definitive Guide to Your College Basketball Dream it’s important to understand how and why so many players get intimidated and are undervalued or left out entirely in the recruiting game and how many more are just intimidated by the process itself. Part 1 and Part 2 of the guides are also available for reading by clicking on their link.

Showcase Events & The Harsh Reality

In an effort to gain more exposure prospects will often attend showcase events run by a variety of different organizations in the summer, fall and spring. Showcase events also occur during the high school season when organizers look to schedule multiple games pitting non-conference opponents against each other in a day-long, weekend or a holiday setting drawing recruiters while they look to cash in on sponsors, fans, concessions and merchandise. Showcases are very often attended by college, prep and junior college coaches from all levels and give kids a chance to really make a great impression. However, prospects can also often leave these events overwhelmed, intimidated and under the radar with such an influx of talent all at one location in a condensed time setting. Various factors including politicking by high school and all-star coaches as well as parents and even the showcase promoters cause a high percentage of quality prospects to miss out. These events have become platforms for grassroots organizers to promote their product while putting on a great show which showcases individualized play. AAU basketball which used to dominate summer has actually taken a back seat to major shoe companies such as Adidas and Nike as well as local, regional and national celebrities who now run about 99% of showcase events.[1] Off-Season basketball has become big business and many people could care less about finding a partial scholarship for a local “super-star” who isn’t getting a full ride and is “just” playing AAU ball.

Location, location, location and international prospects

New York City is known as a breeding ground for point guards. Nate Archibald (Bronx), Mark Jackson (Brooklyn), Earl “The Pearl” Washington (Brooklyn), Bob Cousy (Cambria Heights), Sebastian Telfair (Brooklyn) and Kenny Anderson (Queens) to name just a few have given the world of basketball some of the best pure point guards ever seen.[2] On the flip side of the city life, there are the Larry Bird-prospects that rise to the NBA from rural small towns in underpopulated remote areas. The players that live in obscurity but gain national attention with their incredible basketball talent. Then there is the international fundamentally sound geniuses like Sarunas Marciulinois and Arvydas Sabonis (Lithuania), Drazen Petrovic and Toni Kukoc (Croatia), Tony Parker (Belgium-France), Manu Ginobili (Argentina), Steve Nash (South Africa-Canada), Dirk Nowitzki (Germany) and Hakeem “The Dream” Olajuwon (Nigeria). These players have become household names for basketball junkies.[3]

Unfortunately, the NYC point guard, small town legends and international studs are rare finds and for every one sure thing, there are thousands of prospects in these locations who are left behind. How do these kids get exposure each year? Who’s going to fulfill their basketball dreams? That is where the importance of The Process really comes into play.

The Process

Choosing the right school for both academics and basketball can be a very daunting, time consuming, expensive endeavor but if attacked carefully and with due diligence all students can and should find the perfect fit. The Process starts as early as freshmen year in high school for many college recruits.

Eligibility Center for Basketball Dreams

In order to qualify for the NCAA clearing house, NCAA D1 and D2 schools require a specific academic track beginning with the first year of high school. The core courses are defined as “an academic course in one or a combination of these areas: English, mathematics, natural/physical science, social science, foreign language, comparative religion or philosophy” and high students seeking a NCAA division 1 or 2 scholarship need 16 core course by graduation.[4] NCAA D3 schools don’t require a core courses to play.

Students seeking an athletic scholarship to a NCAA I or II school or an NAIA school need to register through the associations respective eligibility center prior to receiving athletic aid. It is recommended that students register at the beginning of their junior year.[5] The clearing house also requires that all incoming student-athletes provide information about their amateur status as part of their registration into the NCAA Eligibility Center.[6] The purpose of this is to keep a level playing field. The NAIA has a similar process to the NCAA Clearing House which was enacted in the fall of 2010 called the NAIA Eligibility Center or “PlayNAIA.” [7] The idea is the same concept as the NCAA with the intent to track all student-athletes at the national office level to be sure that everyone is in compliance. The cost of the NCAA and NAIA Eligibility Center registration is $70 for US students and $120 for international[8] [9]

SAT / ACT Scores

The NCAA also require SAT or ACT minimum “sliding scale” scores for admissions. The sliding scale is in place to give students flexibility in regards to their low GPA or test scores.[10] To qualify to play intercollegiate athletics at the NAIA level, students must meet two out of the following three requirements; a minimum of 18 on the ACT or 860 on the SAT (Critical Reading and Match only), earn an overall high school GPA of 2.0 on a 4.0 scale and/or graduate in the top 50% of their graduating class.[11] The NAIA offers the two out of three instead of the NCAA sliding scale test score method but both have the same purpose, give lower academic students some flexibility to become eligible. Passing through NCAA and/or NAIA Eligibility Center does not guarantee admission into a given school. The final decision for acceptance to a school and the completion of The Process lies in the hands of the admissions department at each respective institution.

Admission

A typical admissions checklist for a college or university will include an application ($40 fee), official high school transcripts, letter of recommendation and a brief essay. Admissions departments will also encourage a campus visit and once they have the prospective student touring their grounds, they will conduct an interview. More and more schools have moved to the on-line approach of recruiting which enables them to attract and filter through large numbers of recruits without physically having them on-campus. While college coaches are targeting student-athletes for their teams as early as middle schools, the admissions process typically begins junior year in high school when students, guidance counselors along with parents and or guardians will target schools and map out some possible campus visits. Some highly regarded academic high schools have students begin this process their sophomore year but generally some prep work and “feeling out” is done junior year and The Process really takes flight senior year. Students will prepare essays (1-2 pages), gather letters of recommendation (usually 1 or 2 from a teach, guidance counselor or other school official) and official transcripts (complete with grades, class rank and test scores) while deciding which colleges they would like to apply to and figure out if they want to go for early or general admissions to the chosen institution(s).[12] Once application files are complete, schools make a decision and put the ball in the court of the recruit.

Financial planning & financial aid

Financial planning and financial aid are often a deal breaker in the recruits’ decision to where they go to school. While the hope is that students will be able to afford college with a full-ride athletic scholarship (Part 1) or some sort of family trust, nest egg or a big dip into savings, the reality is that two thirds[13] of all students take advantage of academic merit scholarships, athletic scholarships and/or FAFSA as discussed in Part 2 (link or even excerpt here). Students can apply for FAFSA beginning on January 1 of their senior year in high school. Early application is encouraged as much of the funds are awarded first come, first serve once the need is determined to be equal. The Process for the ‘average’ basketball recruit is complex and while finances are a huge factor, the level of comfort, value and attention the player has from the team can close the deal.

Where to start and how to get there? Narrow down your choices

Put quite simply, the more a coach wants a player, the more attention he or she is going to get during The Process. However, recruits should never stop trying to prove themselves and should not settle for a team because it is local, or their sibling or friend is there or because they are being pushed there by a community, parents, high school coach or some other outside influence. If you are looking to get a start in narrowing down college choices that might be a fit for you, then I recommend you use a tool developed by a company I am involved with. The Sport Source has a tool that is free for 24 hours use that permits you to input some of your criteria and also qualifications and then helps create a personalized database of which schools could be a fit for you. Click here to learn more about MATCHFIT.

The campus visit is vital in getting the proper level of comfort with a team. A chance to bond with the players, sit down with the coaching staff, check out the facilities, possibly catch a game or practice and just take in the environment where they may spend the next four years of their life is high encouraged. In other words, don’t wait to get chosen, choose yourself!!

Once this has been done, recruits should seek out what their athletic value to team could possibly be. In order to reach the point in The Process where a recruit is truly wanted and valued by a program, most prospects must use their “knowledge and persistence as weapons” They have to be able to “accept criticism, be honest with their ability in order to find the best fit”. Players develop by taking advantage of their strengths and really working to get better in the off-season. Individual Workouts, hiring a Basketball Trainer, and utilizing teammates are all ways to close the gap on the competition and earn a spot on a college team.

The Process then becomes what you make of it. Enjoy The Process, make it an experience of a lifetime while carefully navigating through colleges and basketball programs that fit your need, comfort level and desires as a college basketball player and before you know it you will be living the college basketball dream!

[1] The Truth About AAU Basketball – By Ryan Wood, iHoops.com

http://youth.usab.com/locker-room/summer-basketball/articles/The-Truth-About-AAU-Basketball.htm?cmp=39-31–iHoops

[2] Top 10: New York City’s Greatest Point Guards – By Kevin Askeland (MaxPreps.com)

http://www.maxpreps.com/news/s6vRpaQxhkGX5goss-dOfA/top-10–new-york-citys-greatest-point-guards.htm

[3] The 30 Best Players Born Outside Of The States In NBA History – By Joseph Duruaku

http://dimemag.com/2013/08/the-top-30-nba-players-born-outside-of-the-states-in-nba-history/6/

[4] NCAA Course Work Requirements – College Board

http://professionals.collegeboard.com/guidance/prepare/athletes/ncaa

[5] Information about the NCAA Eligibility Center formally known as the NCAA Clearinghouse

http://www.collegesportsscholarships.com/ncaaclearinghouse.htm

[6] Amateurism

http://www.ncaa.org/amateurism

[7] NAIA Eligibility Center

http://www.playnaia.org/

[8] NCAA Eligibility Center

http://web1.ncaa.org/ECWR2/NCAA_EMS/NCAA.jsp

[9] http://www.playnaia.org/page/fees.php

[10] Eligibility Center Quick Reference Guide

http://fs.ncaa.org/Docs/eligibility_center/Quick_Reference_Sheet.pdf

[11] NAIA Eligibility

http://www.playnaia.org/page/eligibility.php

[12] College admissions in the United States – Wikipedia

http://en.wikipedia.org/wiki/College_admissions_in_the_United_States

[13] Financial Aid: FAQs

Answers to Your Frequently Asked Questions About Financial Aid –

https://bigfuture.collegeboard.org/pay-for-college/financial-aid-101/financial-aid-faqs

Basketball Training & Nutrition – Healthy Carbs

July 2, 2014 By basketballtrainer

Choosing Healthy Carbohydrates for Optimal Basketball Performance

There is a lot of controversy over carbohydrates floating around the internet these days. While some diets recommend that you go as low carb as possible, others simply recommend that you switch to focusing on what kind of carbohydrates you are consuming.

Basketball players certainly need carbohydrates because of all the energy expended during workouts, practices and games. I like to think of carbohydrates like the gas in a car – without it, you aren’t getting anywhere very quickly right? So, when it comes to basketball performance, carbohydrates are a must!

The main health concerns with the over consumption of unhealthy carbohydrates over a period of time are unstable blood sugar levels, unwanted weight gain, heart disease and metabolic disease (type 2 diabetes).

Contrary to popular belief, you don’t have to be overweight to suffer from health issues like unstable blood sugar levels and diabetes, making it important as a basketball player to understand why you need to be choosing your carbohydrate sources wisely to support your overall health and basketball performance.

What are Bad Basketball Carbs?

Bad carbs, most commonly referred to as ‘simple carbohydrates’ are made up of only one or two sugar molecules. Simple carbs are rapidly digested in the body and are the quickest source of energy available; however, the main problem with relying on simple carbs as a fuel source for basketball performance is that the energy is not sustainable and they cause unstable blood sugar levels and insulin production.

The digestion of simple carbs happens so fast in the body that blood sugar levels skyrocket almost instantly causing a surge of energy. This rapid rise in blood sugar is always shortly followed by an equally fast decline known as a ‘blood sugar crash’. A blood sugar crash typically leaves you feeling tired, stressed and hungry again, which is why the overconsumption of simple carbs can lead to overeating and is unhealthy in general.

Each time this rapid rise and fall in blood sugar happens, the pancreas secretes insulin. Insulin is a hormone that is important for regulating several metabolic functions in the body including blood glucose uptake and fat storage. Basically, insulin is responsible for helping the cells pull glucose (energy) from the blood which is why it is such a key part of healthy energy and metabolism.

Over time, if you continually rely on simple carbs as a main fuel source then your body either stops responding to the insulin that the pancreas sends out or the pancreas becomes overworked and quits releasing insulin altogether. At this point, you are headed for more serious health problems.

Another key thing to know about simple carbs is that they have little to no fiber, vitamins and minerals. Fiber plays a huge role in healthy digestion and stable blood sugar levels and without it, your metabolism and energy levels will continue to be on a roller coaster ride of instability and inefficiency.

Sources of simple carbs to greatly reduce or completely eliminate mostly include items that contain refined sugars and flours like table sugar, brown sugar, corn syrup, candy, soft drinks, conventional fruit drinks, jellies, white, wheat and multi-grain breads, wheat pasta, chips, cookies, baked goods and packaged cereals. There are healthier versions of many of these foods, but generally speaking these should be on your list to avoid.

What are Good Basketball Carbs?

On the other hand, good carbs or ‘complex carbohydrates’, are an ideal source of sustainable energy for basketball performance. Complex carbs are made of sugar molecules that are woven together like a braid which digest much more slowly in the body.

Digesting slowly means that blood sugar levels gradually increase and insulin production is much slower making complex carbs more suitable for a healthy metabolism.

Since complex carbohydrates are whole food and plant based, they are high in fiber, vitamins and minerals.

Sources of complex carbs include: green vegetables, nuts and seeds, whole-grains like buckwheat, quinoa, amaranth, millet and spelt, starchy vegetables like sweet potatoes, pumpkin, squash and corn, and legumes like beans, peas and lentils.

Simple Vs. Complex Carbs for Basketball Performance

Basketball performance is comprised of several repetitive stop-and-go movements, sprinting and endurance. This requires a lot of energy for the body, especially over the course of an intense 40 minute game or two hour practice.

Your choice of carbohydrates for fueling your body before a basketball workout, practice or game is going to determine how much steam you have in your engine so to speak.

Simple carbs may give you a quick burst of energy, but if you rely on them to get you all the way through, it’s likely that you will be left at the halfway mark or sooner feeling drained, hungry and craving more fuel. Have you ever had to grab a snack at halftime or during practice because you already felt exhausted because your blood sugar dropped so low? This is an example of what happens when you fuel your body with carbohydrate choices that simply don’t last.

Complex carbs are obviously the best choice since they will digest more slowly and the energy extracted from them will be distributed to you over a longer period of time, leaving you with more endurance to enhance your overall performance.

Using the Glycemic Index Chart to Choose Carbs

The glycemic index is a popular way to distinguish between good and bad carbs. This chart displays foods based upon a low (0-55), medium (56-69) and high (70 or greater) value. The higher a food falls on the Glycemic Index, the faster it raises blood sugar levels.

While it’s common sense that the simple carbs I listed above generally have a high GI value, this chart provides an efficient way to determine between the healthier complex carb choices. Instead of just relying on the fact that all fruits and vegetables are complex carbs, this is a way for you to get more specific with your choices if you’d like.

Although carbohydrates tend to catch a bad reputation these days because of the over-processing of many popular foods, they are a necessity for basketball players. Understanding the difference between simple and complex carbohydrates is the key to knowing how to fuel your basketball body properly when gearing up for performance. Ask your basketball trainer how he / she can help you manage your carbs for optimal performance.

Game Changing Basketball Nutrition While Eating Out

June 28, 2014 By basketballtrainer

Struggling With Basketball Nutrition While Eating Out?

7 Keys to Maintaining a Healthy Diet

Eating out can be a huge hurdle for any basketball player wanting to stick to a healthy eating program. With countless restaurant options and even more menu items, it can be confusing to know which meals are actually healthy or not. It’s easier once you learn what to look for and how to decide what your healthier options are for building a meal worthy of your healthy basketball nutrition diet.

Unfortunately, there won’t always be the perfect healthy meal option available when eating out, so try not to stress or overthink it in those situations – especially when you aren’t able to choose the place you eat. Simply, do you best to make the healthiest choices possible.

I’m going to share with you my top seven tips for choosing the healthiest meal options available to you when eating out as a basketball player no matter where you may end up!

1. Eat at local restaurants – there are more benefits to eating local cuisine than choosing larger chain restaurants. Not only are you supporting the local economy, but there are typically fresher, locally-sourced organic options when you eat at local places. While it’s impossible to completely skip out on the large chain joints, every time you do end up local you can smile knowing that you will have fresher, healthier foods to choose from for a healthy basketball diet.

2. Don’t be afraid to ask for several modifications to your order – sometimes, it can seem like an inconvenience to the restaurant staff to ask for changes to a dish. While some restaurants don’t allow modifications to dishes, most do. Depending on where you are, you may need to request up to four or five changes to a menu item in order to tailor it to meet your basketball nutrition needs. Don’t hesitate to ask for what you want or need, so long as you are courteous and polite. There is no shame in making several changes to a dish if that’s what it’s going to take to help you stick to a healthy basketball nutrition plan while eating out – just smile and ask!

3. Jumpstart your meal with water – there are several tasty and tempting sugar filled drink options on menus these days, but the best way to jumpstart your meal is by having a glass of water with no ice and squeezed lemon. Room temperature water is close to body temperature, allowing water to flow through the digestive system easily to prepare the body for digestion. Keep in mind that dehydration is easily mistaken for excessive hunger, so a glass before your meals can help keep you from overeating. Drinking water during or immediately after meals disrupts the digestive enzyme activity interfering with proper digestion. Try to avoid having water at these times. Generally, it’s fine to have water again about 20 minutes after you are finished eating.

4. Overlook the low-calorie marketing scheme – while fewer calories certainly can mean a healthier meal, this is not always the case. It’s very common to see large chain restaurants promoting a “low-calorie menu” in order to appeal to the healthy living crowd. The problem with this ‘tunnel vision focus on calories’ approach is that they leave out all of the more important information like the fat, sugar and sodium content. For example, it’s safe to assume that a smaller portion of macaroni and cheese will have fewer calories than a larger portion, yet both are still the same processed, refined food with the same amount of fat and sodium regardless of how many calories are in the actual dish. When making your decision for staying on track with your healthy basketball nutrition, don’t place too much importance on the calories and consider whether the foods are fresh and unprocessed instead.

5. Consider the sugar, sodium and unhealthy fat content —Fried foods are the number one thing to steer clear of regardless of whether it’s a meat or vegetable due to unhealthy oils high in bad fat and sodium that are typically used in the frying process. The next big thing to avoid are substitute sugars that you’ll find on the table. These contain harmful ingredients for the body. Some soups can be very high in sodium, so try to limit your consumption of these as well. If you stick to fresh, whole foods like lean, grilled meats, whole grains, fruits and veggies then you won’t have to worry much about the sugar, sodium and unhealthy fat content in your meal. Healthy fats, natural sugars and unrefined salts are ok though since they actually provide nutritional benefit to the body. Healthy fat options include avocado, nuts, seeds and fresh olives. The healthiest sweetener typically available is going to be honey, and stick with sea salt if the restaurant has it.

6. Start with a lean protein source – Protein is a basic part of any balanced, nutritious diet. Basketball players have an extra need for protein to support strong muscles because of all the energy expended on a daily basis at workouts, practices and games. A high-quality, lean protein source should be the first thing you consider when putting together your healthy meal for basketball nutrition. Protein helps you to feel full more quickly and for a longer period of time. Choosing lean animal sources of protein like fish, turkey and chicken as well as plant-based sources like avocados, seeds, whole grains, beans and nuts are ideal. Remember, skip out on the fried meats as well as keeping your consumption of more fatty meats like beef and pork to a minimum.

7. Stick with whole grains, fruits and veggies as your sides – most entrées come with side dish choices, and your healthiest picks are always going to be whole grains like quinoa and brown rice, along with fresh fruits and vegetables. The healthiest ways to order your veggies are raw, steamed or grilled and contrary to popular American belief – french fries don’t count as a veggie! Apart from choosing veggies as your side dishes, salads are always a very healthy option so long as you choose a bad fat-free dressing like lemon juice and olive or a healthy vinaigrette. Bring your own dressing with you if you can’t count on the restaurant having what you need. Sticking to a healthy basketball diet while eating out shouldn’t have to seem impossible or be confusing.

There will be times that it seems more difficult than others, but by following these tips you will be able to wisely pick out the healthiest food options available to meet your basketball nutrition needs while eating out.

Food & Basketball – 10 Documentaries To Make You Think

June 27, 2014 By basketballtrainer

Top 10 Health & Wellness Documentaries Basketball Players Should See

If you are new to wellness or are seeking to expand your knowledge on various topics like basketball nutrition, sustainable agriculture, organic versus commodity food sourcing and more, than the following is a list of top rated documentaries from leading wellness experts from around the world to help you grow and learn about healthy living. All of these films can be found on Netflix or purchased online.

Fat, Sick and Nearly Dead (www.fatsickandnearlydead.com ) – Directed by Joe Cross, this autobiography is a thorough glimpse into the life of a man who was very sick and his only hope was taking several prescription medications that seemed to only worsen his conditions. After being turned onto fresh, raw fruit and veggie juicing, Joe decides to do a 60 day detox and his results are incredible. Watch to find out what happens over that 60 day period.
Food Matters (www.foodmatters.tv ) – Directed by leading health coaches Laurentine and James Ten Bosch, they team up to uncover the truth behind the pharmaceutical industry and reveal the roles that nutrients and vitamins from fresh foods play in the body in regards to overall health and well-being.
Hungry for Change (www.hungryforchange.tv ) – As the sequel to Food Matters, this documentary highlights the health dangers and concerns of consuming a largely processed and refined foods diet. Learn the difference on the effects of the body between a whole, fresh foods diet and a processed diet.
Fed Up (www.fedupmovie.com) – Produced by Katie Couric, this brand new documentary film exposes the truth about the flaws within our public school systems food programs. Following a group of frustrated and fed up, overweight teens; Fed Up gets to the root cause of why childhood obesity has reached an all-time high.
Forks Over Knives (www.forksoverknives.com) – This ground breaking documentary dives into the more technical side of nutritional science and how research and studies have shown that eating a largely plant-based diet is beneficial to overall health and well-being.
Food, Inc. (www.takepart.com/foodinc) – Exposing the truth behind animal farming, Food, Inc. interviews and documents what really goes on at several chicken, cow and pig farms. Learn the business behind what it takes to get your meat and produce to you refrigerator.
Farmageddon (www.farmageddonmovie.com) – In the past decade the government has taken complete control over the agriculture in the United States. Farmageddon reveals what this means for you and I and the small farmers of America.
The Gerson Miracle (www.gerson.org) – Based upon the philosophies of detoxification expert Max Gerson, The Gerson Miracle reveals the truth about natural treaments for chronic disease like cancer. Learn why conventional Western medicine may not be the best methods of treatment for those suffering at the hands of these terminal diseases.
Vegucated (www.getvegucated.com) – This documentary follows three people who eat the Standard American Diet of meat, cheese and processed foods as they convert to a vegan diet for six weeks. Find out what they discover about health and well-being from eating a more plant-based diet.
Super Size Me! – Can you imagine what would happen if you were only allowed to eat McDonald’s for breakfast, lunch and dinner for a month? This is exactly what independent filmmaker Morgan Spurlock did and the results are astonishing. Watch to find out what happens to his body within that month!

What food and nutrition documentaries do you think we should have included? Ask your basketball trainer how to incorporate diet and nutrition into your specific program. Some of these movies are pioneering and you should involve your parents (if you are a minor) & physician with any major dietary changes. Please share this with friends and comment below.

Keys To Hydration For Basketball Champions

June 26, 2014 By basketballtrainer

Water is the most important source of life on Earth. You can survive more than three weeks without food, but water is a completely different story. It would only take about three days for you to perish without this precious life source.

It’s not surprising that we must have to water to sustain life considering that the average adult is made up of about 57% water. As expected, the need to maintain adequate hydration becomes much greater in conditions of extreme heat and intense physical exercise like basketball.

When your body starts to heat up during basketball practice or a game, the body’s cooling system kicks into gear and you begin to sweat. Some people sweat more than others, but not to worry if you happen to be a “sweat hog” because you typically only need to be concerned about your overall health if you aren’t sweating at all.

While sweating is the most natural response to the body overheating, a lot of water and vital fluids known as ‘electrolytes’ are lost during this process. If these fluids are not consistently replaced each day, then the body becomes dehydrated leading to more serious health concerns with symptoms like cramping, dizziness, nausea, extreme thirst, migraines, constipation and skin problems. Doesn’t sound too pleasant, right?

It’s said that by the time that you are experiencing thirst on any level you are already in a slightly dehydrated state. Rather than waiting until getting to this point or worse, it’s always smart to stay ahead in the game of hydration and ward off dehydration by taking action.

Keys to maintaining proper hydration as a basketball player include keeping a daily water log, understanding your water needs, being prepared with fresh water at all times, replenishing electrolytes and seeking out the highest quality of water sources available to you.

By following these guidelines for staying hydrated like a basketball champion, you are sure to increase your opportunities for peak performances and avoid the side-lining symptoms of dehydration.

5 Keys To Hydration For

Basketball Champions

1. Keep a Water Log During Basketball Training

As you are first starting out, it’s important to keep track of how much water you are or aren’t drinking each day. Keeping a daily water log might give you surprising answers since it’s impossible to keep up with fluid intakes by memory. You will learn exactly how much you need to increase your water intake or maybe you will find that you are doing just fine.

You can mark off every 8-12 ounces that you drink on paper if you find that easy, or there are water bottles out there that you can buy that keep track of your water intake by recording how many times you’ve filled it up.

Whichever method you choose for keeping track, just be sure that you stay consistent with it.

2. Understand Your Basketball Water Needs

The amount of water you need will change from day to day depending on your activity level. Everyone has different baseline water needs defendant upon varying factors like metabolism speed, body weight, climate, elevation and sweat output.

A general marker is to drink at least half of your body weight in water each day. However, athletes need more than this considering the high activity level and sweat output. Assuming that you are already hydrated before you start a workout, practice or game, it’s recommended that you try and keep up with about 7-10 ounces of water every 20-25 minutes of basketball activity. Keep in mind that this amount increases the more heavily you sweat.

Realistically, you know your body better than anyone and half of the battle of determining your water needs is simply to listen to your body and take notice of how much you are drinking compared to your exertion levels and sweat output. In time, understanding you daily water needs will become second nature to you.

3. Be Prepared at all Times

Since water is the one thing as a basketball player that you are going to need at practically any given time of the day, it’s smart to be prepared at all times.

This means that you must consider how much access you have to water each day and what you need to do to ensure that you will always have it available to you no matter where you are. A few ideas include carrying a larger water bottle with you so that you won’t need to refill as often, or just being sure that you refill your bottle before each class.

Assuming you will need more water for your basketball activities, be sure to plan ahead and always bring more water bottle. It’s much easier to have a large personal bottle with you so that you can keep track of how much you’re drinking rather than running to the fountain and sipping an uncertain amount before resuming activity.

4. Replenish your Electrolytes

When you sweat, you lose electrolytes which are important salts in the body that carry an ionic or electrical charge. They support basic muscle function important for basketball and sports performance, which is why the idea of flavored sports performance drinks became so popular.

However, most popular sports performance drinks today are loaded with entirely too much sugar and sodium and are lacking in other important electrolytes like potassium, calcium, magnesium, chloride and bicarbonate. I recommend going for a specialty electrolyte replacement product not found in major grocery stores or gas stations to replace these vital fluids. Most quality sources of electrolytes come as a powder that you mix with water.

Another way to get electrolytes is to include more dark green, leafy vegetables into your diet as well as potassium-rich foods like bananas and almonds.

5. Choose High-Quality Water Sources

All water is not created equal. In fact, it’s not really a secret anymore that much of our tap water found in public water fountains and from the sinks of our homes are contaminated with toxins like fluoride. Although it is said that these chemicals are safe for human consumption in very small amounts, the real issue is that no one really knows how much is actually being used in treating our public water.

I’m not trying to scare you off from ever drinking from the water fountain again, but I do believe that considering higher-quality water sources is ideal.

There are really great brands of bottled water at stores like Whole Foods and Sprouts where more organic options are available. Essentia and Voss are my favorite bottled brands since they are more alkalinized with a pH of 9.0.

Another alternative to tap water is investing in a Kangen water filtration system. These systems are unique in that they completely remove all of the chemicals from the water and bring the water to a healthy pH level of 7.0 and higher.

Alkalinized water means that the water is less acidic and is more readily absorbed by the body promoting efficient hydration. Acidic water is not as healthy and unfortunately tap water has an acidic pH and unless you buy bottled brands with a higher pH or invest in a filtration system, it’s impossible to find this quality of water through public sources.

It certainly is more expensive to invest in better water, but considering that your body is made up of over half water than it’s a smart, healthy move if you are able to do so. If you don’t have access to these better water sources, not to worry – do the best you can by sticking to what is available to you since the bottom line is that any safe water is better than no water.

Proper hydration is key to performing like a basketball champion during each workout, practice and game. Now that you have some guidelines to follow, you shouldn’t have to worry about the lagging effects of dehydration. So hop to it and grab what you need to stay on top of replenishing your body’s most precious substance – water!