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Play With Heart: Leave It All On The Court

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Train With All Your Heart

Leaving it All on the Court will Help You Achieve Your Basketball Dreams

There’s 5 minutes left in the fourth quarter and you’ve played practically, if not every minute of the game up to this point. You’re exhausted and drained from your efforts, but it’s such a close game that to let up now might mean that your team doesn’t get the win.

So, what will you do?  Do you begin to play half speed, slacking on defense and giving up easy points to the other team? Or, do you light a fire within and begin pouring every bit of yourself into the game playing obviously harder and smarter than anyone else out on the court?

What you choose to do in the game of basketball during these moments, despite the score and whether it looks like your team is going to come out on top, determines your level of heart that you possess for the game.

To play with heart means to give so much of yourself physically and mentally during the basketball game that by the time that buzzer goes off and the last shot has been taken, you can confidently go within yourself as you walk back to the locker room and be proud of your efforts regardless of a win or loss.

This is what true leaders possess, that inner fire inside their gut that ignites right at those moments when diving for a loose ball or boxing out to get another rebound seems physically impossible, yet they somehow seem to always find the strength to give 150% every time that they set foot on the basketball court – refusing to let anyone else out hustle or show more heart than them.

As you enter into or already are in your high school basketball years, college prospecting becomes a big part of your summer camps and seasons.   It’s important to understand that sometimes, college coaches and recruiters aren’t always looking for the most talented players, but rather the ones that they see play with heart, are coachable and can be sculpted into more skilled players once recruited.

So, rather than just focusing on your skills, although this is obviously vital, don’t forget to work on your inner character and lead by example to rally your team during those tough moments when things might seem impossible.

A good place to start showing more heart is in practice.  There are certainly those practice days that the team seems a little off and there’s a low, sluggish energy amongst the team – this is when the players with heart will step up and make a big play to get the team energized, focused and playing better overall.

As you begin to focus on giving your all every time you lace up your basketball shoes, you will notice that this level of commitment is contagious; pour it all out and watch as your teammates respond and begin to do the same right alongside you.

Strive to be the inspiration, the motivation, the leader, and the one that gives their all every workout, practice and game by playing with so much heart that it spreads like a wildfire!

When you become this player, your dreams of playing at a higher level of basketball will become more vivid and real since having this quality is very impressive and noticed by everyone.

 

New Haven Basketball Trainer Rich Walton Interview

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New Haven Basketball Trainer Rich Walton

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 1st 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

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College Basketball Guide

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

basketball showcaseIn 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 Basketball ExposureNew 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

NCAA Basketball Eligibility ProcessIn 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

Basketball SAT & ACTThe 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

College Basketball AdmissionsA 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

College Basketball Financial AidFinancial 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

Narrow Down College Basketball ChoicesPut 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

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Basketball Training & Nutrition

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

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Basketball Nutrition While Eating Out

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

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 Best Food Documentariy List from Basketball Trainers

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.

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. 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.
  7. 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.
  8. 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.
  9. 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.
  10. 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

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Keys To Basketball HydrationWater 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

Basketball Training HydrationAs 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!

 

Basketball Trainer Writer Danielle McDonald

 

Basketball Scholarships – The Numbers Game (Part 2 of 7 Part Series)

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The Defnitive Guide To Your College Bsketball Dream

In part 2 of this 7 part series, we will discuss academic and athletic scholarship options and will begin to look at the best ways to package yourself as a basketball recruit.  

In Part I of Chasing the Full Ride – A Definitive Guide to Your College Basketball Dream we discussed how few basketball recruits earn a full ride.  However, a high percentage of prospects fulfill their dream to play at the next level by qualifying for academic scholarships, federal educational grants and loans as well as partial athletic scholarships.  This process becomes The Numbers Game at all levels of college basketball recruiting.

Academic Scholarships For Basketball Players

Academic Scholarhips For Basketball Players“Do your homework!” is a common school night phrase in households worldwide for students growing up.  Prospects would be wise to listen to this advice.  In fact, “there is 22 times more academic aid available (each year) than athletic scholarships.”[1]  The more intelligent the recruits the easier the sell to a college coach.  The recruit will qualify for more academic scholarship money which will cost the college coach less in his or her athletic scholarship budget.  In addition, athletes that can get it done in the classroom provide less stress for the college coach monitoring a roster of 15-20.  Numbers come into play for families which are looking for the best financial package.  Academic scholarship requirements vary with each institution of higher learning but common requirements to earn an academic scholarship or merit scholarship typically require students to graduate in the top five to ten percent of their class.  Students that bring more to the table then just their book smarts, will be more apt to earn an academic scholarship.  According to scholarships.com, “… while all academic scholarships are merit scholarships, not all merit scholarships are academic scholarships.” The reality is that student-athletes have “ … an even better chance if you’re heavily involved in extracurricular activities.”[2]  Colleges and University admissions departments want well rounded students on their campus.  They want students that will not only earn high grades but students that will bring something else to their campus community.  They want musicians, actors, debaters, politicians, writers, and they want athletes!  The more you can do, the more you will get!  Well rounded students win in The Numbers Game.

FAFSA And Basketball Players

Financial Aid For Basketball PlayersAdditionally, prospects that do well in The Numbers Game often take advantage of the Free Application for Federal Student Aid, better known as FAFSA, which is a form that can be prepared annually for United States students looking for financial assistance for undergraduate and post-graduate studies within their country.  The application awards aid of a given student based on Expected Family Contribution (EFC) which is determined by household size, income, number of students from household in college and assets.[3]  The U.S. Department of Education begins accepting applications January 1 of each year and prospective students are encouraged to apply quickly to ensure that they will get as much aid as possible.  FAFSA will open the door to nine federal student-aid programs, 605 state aid programs and most of the institutional aid available from a school of the student’s choice.[4] From a basketball coach’s perspective at a non-NCAA-D1 school, a student who receives a substantial FAFSA aid package will not tax the athletic scholarship budget as much as a FAFSA non-qualifier.  For example, as of the 2014-2015 Award year, a student who receives a Pell Grant maximum amount, will get $5,645 towards their education.  The Pell is awarded to students with a low EFC.  This can then be packaged with academic and athletic scholarships creating a great financial package for prospective students before even considering available loans.  These Numbers become very appealing to college coaches and to the prospects.

Partial Athletic Scholarships For Basketball Players

Partial Basketball ScholarshipsAs discussed in Part I, NCAA D1 schools are the only programs that offer exclusive full rides.  However, there are very few available in a given recruiting year.  Although NCAA D2 can offer full ride athletic scholarships, it is not the norm and very often, coaches will try to maximize their athletic scholarship money by recruiting prospects that are able to draw from other resources such as merit scholarships and/or a substantial FAFSA package.  All NCAA D2 sports are considered “equivalency” sports, which means that the NCAA restricts the total financial aid that a school can offer in a given sport such as basketball to the equivalent of a set number of full scholarships.[5]  These programs have a total of 10 athletic scholarships available in men’s and women’s basketball while NCAA D3 programs do not offer athletic money.  The problem is some institutions and in some cases entire conferences choose not to offer the full allotment granted by the NCAA.  In addition, Coaches simply don’t have many scholarships available in a given year and will often look to offer partial scholarships to try to get as many players as possible.  They may sometimes pitch a “pay two, earn two” situation to prospects in which they receive no athletic scholarship money their first two years but if they remain in the program, get an athletic scholarship their last two years.  D2 coaches do try to land the big fish but most full rides at the D2 level are reserved for NCAA D1 transfers who can come in and make an immediate impact in the win column. In NAIA D1, basketball is sponsored by just over 100 men’s and women’s programs with each team offering a maximum of 11 athletic scholarships.  In NAIA D2, there are nearly 150 men’s and women’s teams with each program equipped with the equivalent of six scholarships.  NAIA coaches operate very similar to NCAA D2 coaches offering full rides to mainly NCAA D1 transfers while looking to fill their rosters utilizing partial scholarships, especially at the NAIA D2 level where they only have a maximum of six full scholarships.  The best bet in The Numbers Game of College Basketball Recruiting is for prospects to seek out merit scholarships, apply for FAFSA January 1st while continuing to hone their skills in hopes of earning the best possible athletic scholarship, which most of the time is a partial deal.

The Full Package Basketball Player

The Full Package Basketball PlayerIn conclusion, The Number Game in College Basketball Recruiting is one in which the most attractive prospects have the full package of academics, financial need and value to a given roster.  A basketball prospect who excels in the classroom and on the court and takes advantage of financial assistance through FAFSA will be ahead in The Numbers Game.  Their scholastic achievement, athletic success and use of financial resources will make them an easy pick for coaches searching for the most bang for their buck in the ultra-competitive recruiting war.  While FAFSA cannot be controlled, the first two areas can and should be addressed as soon as possible in a prospects’ dream to play college basketball.  Additional intangibles which win out win all the above factors in The Numbers Game are equal become, character, ability to Lead as well as versatility on and off the court.

Notes on Basketball Scholarships – The Numbers Game

There are alternative to four-year institutions for basketball prospects and many players choose to spend one to two years at NJCAA (junior colleges – 15 full ride scholarships in D1, D2 offers tuition and books while athletes have to pay for room and board, D3 varies) and increasing popular, although potentially very expensive, Preparatory (“Prep”) programs ($40,000 on average – scholarships vary) International Student Options A major roadblock in the international recruiting game is the fact that these prospects don’t qualify for FAFSA.  They must pull from their own possible federal funding (Canada has a program) or they are forced to finance their education by other means when they are not offered the coveted full ride.   [1] 8 Facts About College Athletics and Scholarships: What Every High School Athlete Needs to Know http://pathwaypr.com/8-facts-about-college-athletics-and-scholarships-what-every-high-school-athlete-needs-to-know [2] Academic Scholarships and Merit Scholarships https://www.scholarships.com/financial-aid/college-scholarships/scholarships-by-type/academic-scholarships-and-merit-scholarships/ [3] FAFSA http://en.wikipedia.org/wiki/FAFSA [4] FAFSA http://en.wikipedia.org/wiki/FAFSA [5] Wikipedia http://en.wikipedia.org/wiki/Division_II_%28NCAA%29

Basketball Training Tips Revealed by Champion San Antonio Spurs

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Basketball Training Tips Revealed By The Spurs

What Basketball Training Can We Learn From The Spurs?

The San Antonio Spurs just shook up the basketball world. They defeated the 2-time defending champion Miami Heat 4 games to 1 in the NBA Finals. Not only did they win, but they dominated their opposition. They won all four of their games in the series by at least 15 points. While many were ready to witness Lebron James have a signature Finals series and secure his third straight title, the Spurs took hold of the series early and put on a beautiful display of team basketball. They performed very impressively and put the basketball world on notice. Youth basketball players should take note of the valuable lessons they taught us. Here are three things youth basketball players can learn from the 2014 San Antonio Spurs.

Train For Well Rounded Skills

In Game 4, a 21 point win for the Spurs, 13 Spurs got into the game and all 13 of them scored points. Eight of those players played more than 15 minutes in the game. The team’s leading scorer was Kawhi Leonard, who finished with 20 points. Kawhi scored in various ways; he scored driving to the rim, shooting the 3, shooting free throws, and he also scored on a ferocious putback dunk that was the highlight of the game. He scored off the catch and shoot, and he also scored making quick drives to the basket off the catch. The Spurs feature players that are well-rounded and who don’t need to dominate the basketball to be effective. Kawhi is a perfect example of that. Kawhi is not a heavily featured offensive player on his team, yet he was his team’s leading scorer in arguably the biggest game of the season to that point. He followed his Game 4 performance with a strong Game 5 and took home the Finals MVP award. After the series coach Gregg Popovich said that he didn’t draw up one single play for Kawhi in the series. That’s incredible. Being a well-rounded individual with the ability to score quickly in various ways, Kawhi was able to have a major offensive impact without disrupting the flow of the game for his team. That is because he’s a well-rounded player, and that’s huge. Young players should take note.

Train To Be Coachable

Coach Gregg Popovich famously enjoys a great relationship with his star player Tim Duncan. That relationship is great because Tim allows himself to be coached hard. In a league where players drive game attendance and TV viewership, players can easily become bigger than the coach. But Tim decided to remain coachable despite his status early on in his career. How does that affect the team today? Well coachability has a trickle down effect. Since Tim is coachable, everybody else essentially has to be, and in fact they are. In Game 3 of the Finals Boris Diaw elevated to starter status and year-long starter Tiago Splitter was relegated to the bench. Boris had a great impact on games 3 and 4 and the Spurs won by an average of 20 points in those two games. Tiago took the lineup change in stride and still provided positive minutes off the bench. Fan favorite Manu Ginobili, a probable Basketball Hall of Fame inductee when he retires, continues to come off the bench for the Spurs. Despite being an NBA All Star and All NBA performer in his career, Manu continues to do what his coach asks of him even though it doesn’t make sense to some observers. Manu has remained steadfast in being a quality sixth man for the San Antonio Spurs, and he came up big in the Finals, capping off the series with 19 big points in the series-clinching win. What is the payoff to this team-wide coachability? Well in 2014 it resulted in the best regular season record in the NBA, a second straight trip to the NBA Finals for the first time in Spurs history, and an NBA championship. When players put their individual desires behind what their coach asks of them, the payoff can be greater in the end. It pays to be coachable.

Train To Be Fearless

After a disappointing end to the 2013 season, the Spurs’ 2014 outlook was unclear. Could a team lead by aging players get back to the Finals and possibly win a championship? Could the Spurs defeat a healthy Oklahoma City Thunder team in the playoffs, a team they were able to avoid in the playoffs the year before? Could anyone or any team contend with Lebron James and the Miami Heat as they looked to win their third straight NBA championship? Well, the answer given by a lot of outside observers was no. The Spurs were not the overwhelming favorites to make the Finals out of the West, let alone to win it all. But the Spurs remained fearless as they always have been. They’ve never been concerned about winning the perception battle, but they have always focused on the game between the lines. And it has paid off for them. Youth basketball players should follow that lead and never let the status or rankings of opposing players and teams determine their own fate. Players should always remain fearless when facing stiff competition because the reality is that no team is unbeatable. For that reason it pays to be fearless. The Spurs show us where that attitude can lead.

Congratulations to the San Antonio Spurs on winning another NBA championship. Thank you for showing us what a team of well-rounded, fearless team players can do. Young players, take note!

 

Basketball Breakfast To Jumpstart Performance

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 Basketball Breakfast For Champions

4 Tips for Eating Breakfast like a Basketball Champion

Basketball players have all heard that breakfast is the most important meal of the day.  As we sleep, our bodies use up most of what we consumed the day before, so after not eating for 6-12 hours overnight – it’s easy to understand why the foods that we choose to eat first thing upon rising are key to overall healthy nutrition and lifestyle.  Given that modern day basketball often includes extreme training and as many as 4 -5 tournament games in a day, it is critical that we embrace the importance of enhancing performance and health via nutrition.

The typical American breakfast usually consists of a large bowl of sugar-laden cereal with a glass of artificial orange juice or maybe a plate of syrup topped pancakes with fatty bacon.  Regardless of what your breakfast plate or bowl might currently look like, the most common breakfast foods consumed today are nutritionally deficient leaving the body starving for nutrient packed foods.  Regardless of how these foods may taste, the reality is that a breakfast void of nutrients does not promote a healthy metabolism or digestion and increases your chances of making poor food choices throughout the rest of the day.

It’s time to start changing our view on the most important meal of the day, so I’m going to share with you my top four tips for eating breakfast like a true basketball champion!

  1. Start by making time – the most common hurdle to not eating a healthy breakfast every day is having enough time.  Healthy eating preparation usually requires more time than convenience, processed foods, so it can be challenging when you have to be at work or school early in the morning and you want to take advantage of as much time in bed as possible. Unfortunately, this is an excuse and the decision to begin eating a wholesome breakfast each day starts with you deciding to get up 20-30 minutes earlier and making time for it. I can’t think of many wholesome, balanced breakfasts that can be made in 5 minutes or less unless you intend on continuing to grab the pop-tarts and doughnuts.  The first step to eating breakfast like a champion is to set your alarm earlier and make time to fuel yourself properly in the mornings. 
  2. Pack on the lean protein – in order to build strong, lean muscles the body must have enough amino acids (building blocks of protein) from protein each day and this starts at breakfast!  Rather than grabbing for the cereal bars, doughnuts and pop-tarts, start by filling your plate with high quality, lean protein choices like eggs (or egg whites if you prefer), low-sugar greek yogurt, a protein shake, black beans and turkey bacon or sausage.  Increasing your protein intake in the mornings will leave you feeling full longer rather than driving up your blood sugar quickly which always leads to a mid-morning crash. When this blood sugar crash happens you’re more likely to make poor snack and lunch choices setting a bad nutritional tone for your entire day.
  3. Complex carbs are your friend – there are currently several “diets” out there that promote a low-carb strategy to achieving the best nutrition.  While eliminating your intake of simple carbohydrates like refined flours, sugars and foods is a great idea for everyone, decreasing your intake of complex carbohydrates is not a good idea.  Complex carbohydrates are digested much more slowly than simple carbs, therefore their effect on the body is very different. Complex carbs don’t cause a rapid increase in blood sugar or insulin like simple carbs do and are necessary to support a healthy, efficient metabolism – especially for highly active people like athletes. Just as a car needs gas to operate, our bodies need complex carbs for energy. Be sure to add complex carbs like oatmeal (not instant), whole grain cereals (Bob’s 10-grain or Nature’s Path) and fresh veggies and fruits to your breakfast each day.
  4. Fill up on fiber – many Americans are not getting their recommended daily amount of fiber (30g). Fiber is an essential part of balanced nutrition in that it helps the body to maintain stable blood sugar levels throughout the day and keeps the intestinal tract squeaky clean by promoting healthy bowel movements.  Most complex carbs contain a good amount of fiber, but it’s always a good idea to add more to give yourself a jump start for the day on your fiber intake.  Including a few tablespoons of ground flax and chia seeds are a simple way to add more fiber to your protein shakes, oatmeal and whole grain cereals. Don’t be stingy with the fiber because champions get enough fiber for breakfast!

 

5 Day Healthy Basketball Breakfast Plan For Champions

Now that you understand the macronutrients that should make up your breakfast, I’m going to help kick start your new regimen by providing you with five different meal examples. Feel free to mix and match all of these as you’d like, but you’ll notice that in each day I was sure to include protein, complex carbohydrates and fiber no what the combination of foods were. If you stick to this rule, you will be eating a balanced breakfast. 

Basketball Breakfast #1: 2-3 scrambled eggs (or egg whites), 1/2 – 1 cup oatmeal with 2 Tbsp. ground chia seeds sweetened with raw honey (add nuts or dried fruit if you’d like), pineapple slices

Breakfast #2: Omelet with your choice of veggies like spinach, onions, garlic, bell peppers, sweet potatoes, etc… 1 Ezekiel English muffin topped with raw honey and a pinch of ground chia or flax seeds, handful of blueberries

Breakfast #3: 1/2 -1 cup of black beans with sautéed asparagus, 1 large apple with peanut or almond butter

Breakfast #4: 1/2-1 cup of Bob’s Red Mill 10-grain cereal, 1 scoop of protein shake with non-dairy (flax, almond, soy, hemp, coconut) or low-fat milk add fruit of choice if desired

Breakfast #5: 1 high-fiber, low-sugar bran muffin, 1 hard-boiled egg, choice of lean turkey sausage or bacon

The keys to eating a healthy breakfast are strategy and time. Now that you understand the kinds of foods that should be filling your plates and bowls you are on your way to fueling your muscles and metabolism properly so that you can enjoy breakfast like a basketball champion!

 

Basketball Trainer Writer Danielle McDonald

 

Big Man Basketball Training – Three Training Tips For Dominance

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Big Man Basketball TrainingBig men, the game has changed for you. Twenty years ago you were relied on more heavily for offense and because of that were more celebrated by the viewing public. However coaches and basketball people still know how important you are to basketball teams. We still love you and value the things that you do. You are the defensive anchor, rim protector and possession finisher that teams still need to win games. And you can still be effective in today’s more perimeter oriented offensive attacks.

Three Tips For Big Man Basketball Training:

 

1.  Train to Flash and Crash

If you want to keep the game easy you can think about a simple rhyme: Flash and Crash. If you’re playing in an offense that doesn’t feature getting you the ball on the low post, two great places to go get the ball are in the short corner and at the free throw line. Flashing to get the ball in these two areas gives you options as a big man. You can knock down your 15 ft jumper here. You can drive from these spots. You can even be an effective passer from these spots. From the free throw line especially you can reverse the ball to the opposite wing or look to feed a teammate close to the basket. Big men who are comfortable catching and being a scoring threat via flashing have great value, as flashing players are great at helping to beat zone defenses and getting a good look when the offense breaks down. The other part of the rhyme, crashing, is something every big man must do when a shot goes up. Although big men should look to rebound on both ends of the floor, if you can focus on “flashing” on offense and “crashing” the boards on defense you’ll be a valuable asset to your team on both ends.

 

2.  Train On Your Two Man Basketball Game

Big man, you’re the other component in the Two Man game along with the ball handler. The Two Man game might be a part of your team offense, but if it’s not this is something else you can do to help your team when the play breaks down. The pick and roll, pick and pop, pick and slip and dribble handoff are all great options for getting someone an open look. And big men should really be familiar with executing all of these options. However you can really enhance your value if you identify which aspects of the two man game you are most comfortable with. Develop yourself as a “roller”, a “popper” or a dribble handoff threat. Big men on the college level and above usually know which of these components they’re best at and play to their strengths. You can do the same at your level.

 

3.  Run The Floor

Do you know what running the floor means? It doesn’t just mean technically getting up and down the floor like everyone else in a jersey. Running the floor essentially means getting up the floor quickly in offensive transition, beating your man and others down to the other end. This could mean running the wing as a part of a two or three man break, or it could be mean running the pipe in a delayed break. Big men who run the floor do two very important things for their teams. One, it gives teams an opportunity to send the ball up the floor for easy scoring opportunities. As a big man you can add upwards of 4 points per game to your scoring average this way. Two, it affects the other team’s big man and overall defense. If you are constantly running in transition, you may tire the other team’s big man out as he tries to keep up with you. You may also force a lineup change. If the opposing team is not able to keep a big, plodding big man on the floor because he can’t or won’t keep up with you, how much value do you think that has for your team’s offense? If that plodding big man is a shot blocker, the impact can be huge.

Big men, if you think “flash and crash”, get comfortable with the two man game and make a habit of running the floor, you are going to make a big difference for your team. Some of these things take practice and may require you getting with someone who can teach you the finer points. But look to train and  implement these basketball skills and watch your effectiveness go to another level. We can’t wait to see you dominating your basketball big man position.

Basketball Stretching – 5 Benefits That Enhance Your Performance

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Basketball Stretching

Basketball Stretching – Have You Committed Yet?   

Basketball stretching is an essential component of fitness that is often undervalued by young athletes for its ability to enhance overall basketball performance.  Many young players are only spending a bare minimum of about 5-10 minutes simply “going through the motions” of their stretching routine without any real commitment to achieving the benefits that stretching has to offer. Does this scenario sound familiar to you?

This lack of stretching issue isn’t a matter of ‘want to ‘in most cases, it’s simply a lack of education as to what stretching does for the body.  Whether you’re a player that already enjoys spending time stretching or one that wouldn’t spend any time doing it if it weren’t for your coach or trainer requiring that you do so – my goal within this article is to teach you more about the ways that stretching can help take your basketball performance to the next level by increasing your flexibility and range of motion, reducing muscular imbalances, preventing injuries, increasing circulation in the body and strengthening the nervous system.

 

Increase Basketball Flexibility and Range of Motion

basketball yoga stretchingFlexibility comes more naturally for some people than others, however anyone can reach their full flexibility potential by increasing their average daily stretching time from 5-10 minutes to at least 30 minutes.  Some people take it a step further by utilizing a yoga practice that typically lasts up to an hour.  Basically, the more time you spend stretching the more flexible you will become and the better range of motion you will have in your shoulder and pelvic girdles.

An increased range of motion means a lot for a basketball player. How would you like to increase the size of your first step to the basket? What about being able to extend your reach to the goal a bit further on your layups or dunks? Or, maybe you need to lengthen your defensive shuffle strides to make you a more effective defender.  Increased flexibility and range of motion can take you to the next level with your basketball game by giving you a competitive edge physically in all of those tiny ways that you need it most!

 

Reduce Muscular Imbalances In Basketball Bodies

basketball muscular imbalanceEvery basketball player is susceptible to muscular imbalances simply because of the nature of the game.  Hours of strength training, maneuvering laterally on cuts and explosive jumping take a toll on the muscles and joints.

Muscular imbalance happens when opposing muscles in the body such as the quadriceps and hamstrings of the knee joint become out of sync due to repetitive movements or poor posture over an extended period of time. Basically, one of the opposing muscles either becomes too tight, too weak or often both causing increased tension on the joint that the imbalanced muscles surround leading to aches, pains and potentially injury.

For example, what do you guess is going to happen to the knees of a player who has been playing defense with their weight distributed too forward over their body rather than centered for years? Hopefully you get the picture here – they have developed a serious muscular imbalance between the quads and hamstrings which could lead to aching, injury prone knees even at a young age. You can be sure that this player is not going to reach their full potential athletically until they correct the muscular imbalance.

The good news is that most muscular imbalances can be alleviated and even prevented by including a quality stretching regimen into your program. If you have a knee, hip, shoulder or ankle joint that has been bothering you and don’t recall any traumatic incident that would have caused the pain, then it’s safe to assume that you are needing to spend more time stretching yourself out. Proper daily stretching will ensure that you are giving much needed attention to all of your major muscle groups to help maintain balance for healthy muscular function.

 

Prevent Basketball Injuries

Reduce Basketball InjuriesSome of the most common basketball injuries involve the hips, knees, ankles and feet.  From ligament tears in the knees, chronic ankle sprains, inflammation of the tendons in the feet and pulled hip muscles – all of these injuries can cause players to miss several games if not the rest of the season.

Quality routine stretching, before and after you exercise and play, can give you a peace of mind by knowing that you are doing the number one preventative thing to offset these most common basketball injuries.  It isn’t always a guarantee because sometimes things just happen, but the facts are that the more flexible you are, the less likely you are to suffer from common basketball injuries.  It’s impossible to make a difference on the court if you are always worried about injury or nursing injuries, so the best thing to do is take action to prevent them the best way possible.

 

Lessen Recovery Time  

Basketball Stretching and Speeding RecoveryA strenuous basketball workout or game can really push your physical limits leaving you sore and less mobile for hours and sometimes days after.

The soreness that you feel after a limit pushing game is due to micro tears in the muscles. Once these tiny tears have occurred, the body needs to send more blood to the damaged muscles to help them begin to repair and heal.  Stretching helps speed up this process by increasing circulation and blood flow; where blood travels, so do oxygen and nutrients.  So, the more time you devote to stretching, the less time it will take your body to recover and be ready for the next workout, practice or game.

 

Strengthen the Nervous System

Basketball Stretching and Nervous SystemDaily stretching is a practice that not only benefits your muscles, but also helps to strengthen your nervous system.

The nervous system is bundled within connective tissues that run along the muscles of the body, meaning the health and function of your muscles and nerves are closely related. Proper stretching incorporates deep breathing techniques which helps balance the mind and body.  When you are breathing deeply rather than shallow and rapid, your nervous system is able to relax and reset resulting in an overall strengthened system. A healthy nervous system can enhance your basketball performance by preparing you to handle and withstand stress that happens often in high pressure game situations.

As you’ve now learned, stretching is not something to be taken lightly. It is a key component of fitness that is capable of helping you improve the function of the muscles, ligaments, tendons, joints and nerves in your body which is sure to enhance your overall basketball performance.  Austin basketball trainer Chris Corbett has a couple of students who are also in Austin Gymnastics programs.  Their commitment to gymnastics and stretching makes them standout amongst their peers as their balance, flexibility, and core strength keeps them on their feet and flexible.

Aim to spend no less than 15 minutes during both your warm-up and cool-down before workouts, practices and games. Remember, always stretch after a brief cardio warm-up since cold muscles are more inflexible and you won’t get the results you will with already warm muscles. Get to your basketball trainer, discuss basketball stretching and enjoy the great benefits it has to offer your body and game!

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Basketball Trainer Writer Danielle McDonald

 

 

Ask The Basketball Trainer

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ask a basketball trainer

Ask a Basketball Trainer Part 1

We get questions from parents and players all the time regarding player development, so we thought we’d take the time to answer some of these questions publicly. Let’s go to the mailbag.

I’m concerned that my son is not using the tools and skills you are giving him in basketball training during his games. He thinks he is playing well, but from an observer’s perspective he looks no better than he did 6 months ago in games. He is simply not being aggressive enough on offense, and therefore is not making a real imprint on the game. I think you have been awesome, but is there something you can do to help him realize he needs to implement more of his new skills in the games?                                                                                                                 – Mother of 11 year old shooting guard

I think your son has really developed some good skills over the last 6 months, but of course the key is to use those skills in game action. Let’s try three things. First, I will have him do a self-evaluation survey about his performance in the games. If there is a disconnect between perception and reality, we can address it head on. Sometimes young players can mistakenly find their value in what they are merely able to do, meaning the ability to do ball handling moves, having a good general shooting stroke, etc.

However coaches and observers value players for what they are actually doing in the games. If we find a major disconnect is there, I can talk to him about being the type of player his coach will love and that his team needs. Critical feedback about his game at this age may be uncomfortable for him, but it will help him in the long run. Secondly, I’ll give him a game within the game. Since your son has become a pretty good ball handler and is depended on to make plays for his team, I’ll give him a goal of six red zone touches per game.

We’ll start at six and increase as he consistently hits that number. In this case we’ll refer to the red zone as the area inside the 3 point line. As a shooting guard he needs to utilize his footwork, ball handling ability and explosiveness to beat perimeter defenders in driving towards the basket. Holding him to a certain amount of red zone touches will force him to use what he’s learned in training. And getting inside the three point line with explosive drives is going to translate into positive things for his team, whether it’s him scoring or making a good pass to a teammate on the inside. The third thing we will implement will come from you.

We’ll have you give him an Aggressiveness grade after each game. For his position and role on his team we want him at an 8 on a scale of 1-10. If he’s not performing at an 8 on the Aggressiveness scale, he may not be giving enough value to his team for his position. If he wants to play that shooting guard position, he’s got to realize that it comes with offensive responsibility. I think if we implement these three things immediately – one thing from me, one thing from him, and one from you – we can get him on the right track towards being a more effective basketball player.

 

 

Basketball Scholarships – Chasing The Full Ride

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Basketball Full Ride Scholarship

Basketball Scholarships – Chasing The Full Ride

(Part 1 of 7) – 7 part series  A Definitive Guide To Your College Basketball Dream

Part 1: The Full Ride Basketball Scholarship

For student-athletes in high school basketball preparing to find a college of their choice the search for the “full-ride” athletic scholarship is a common dream. However, is there such a thing? First of all, there are minimal 1-year and no 4-year full-rides.  NCAA D1 men’s basketball has about 4,400 total scholarships, 13 per program. These scholarships are almost always one-year deals and the more money that is given, the more pressure there is for the student-athlete to produce.  Full-ride, means full-time job.

A very small percentage of student-athletes earn full-ride athletic scholarships.  In fact, according to the National Collegiate Scouting Association (NCSA) website, of the seven million high school athletes graduating each year, 1% will receive full rides in ALL sports combined.  These full rides are in NCAA D1 in the sports of football, men’s & women’s basketball and women’s volleyball and are labeled “head-count” sports and require coaches to hand out full rides.  All other NCAA D1 sponsored sports and all sports in other collegiate athletic affiliations within the US (NCAA II, NAIA, NJCAA, USCAA, NCCAA) that offer some sort of athletic scholarships will see coaches split athletic money to maximize rosters and get the best “bang for their buck.”

In 2013 scholarshipstats.com reported that 5.9% (31,863 out of a possible 535,569) of high school basketball boys and 6.3% (28,002 out of 436,100) of high school girls went on to play varsity college basketball.  The average athletic aid among this small percentage of players was $5,266 for males, and $6,382 for females.  To put these numbers into perspective one must understand the landscape of college basketball recruiting.

Full Ride Basketball Scholarship Competition

The competition for full rides is intense and virtually all top 100 level recruits entering grades 9-12 now play year round utilizing not only their high school seasons but high exposure ultra-individual player marketing club level leagues such as the Amateur Athletic Union (AAU).  These club teams are now arguably the best way for players to make a name for themselves and get exposure to division 1 coaches that they simply can’t find with their short, sometimes isolated high school seasons.  An average high school season is around 20 games while high level AAU teams are playing 40-50 games per year.  Nearly every college recruit is also working diligently on their skills with a qualified basketball trainer.  There are more players than division 1 programs and college Coaches will usually recruit at least five players for each full scholarship spot they have available.  Recruits not only come from US high schools but also from prep schools world-wide, junior colleges such as the highly competitive National Junior College Athletic Association (NJCAA) and overseas organizations of every kind.  Division 1 programs will have kids on their radar as early as eighth grade.  The process is complex but if players are playing and exposed to recruiters the opportunity is there.  A regular practice of College Basketball and College Football programs is to ask for a top level recruit to make a “verbal” commitment to them which is simply a public announcement by the recruit that they are planning to play at a particular school.  This agreement is usually made during a recruit’s junior year and is not binding but most often ends with a formal written offer or letter of intent from the school within a year.  Once a letter of intent is signed which will occur in the fall or the spring during the two separate signing periods, the deal becomes final for a full year between the recruit and school.  A full-year scholarship will be taken off the table for a variety of reasons but most often boils down to either the player feeling they are better than the program and the grass is greener elsewhere or the coach no longer feeling the player is worth the money and somebody out there will be.  At this point, a player can get a release from the school but if they are going to another division 1 program, they’ll have to sit a full year.  Typically, they will sign with the next school, be under scholarship and play the following season.  This only adds to the competition for the available full rides in any given year.

Chase the Dream… But Know the Odds

In summary, the full ride is available each year for a very small percentage of select top level basketball recruits.  Serious basketball recruits who want every chance to chase their dream, would be smart to look beyond the full-ride, and see the full picture in the recruiting game.  Continue to chase the dream, but understand that there are more than one ways to reach it.  Once again, numbers state that kids may not earn a full-ride and in-fact, most scholarships come through academic success as well as federal funding.  In addition, the cost of education continues to be substantial.  College Board reports that a “moderate” college budget for an in-state public college for the 2013–2014 academic year averaged $22,826. A moderate budget at a private college averaged $44,750.”

Special thanks to the guys at BasketballHQ.com for the great infographic below breaking down the anatomy of a college basketball scholarship.

Basketball Scholarship Guide

University of Maine at Fort Kent Basketball Head Coach Eric WerntgenPart 2; “The Numbers Game,” in this 7 part series, will discuss academic and athletic scholarship options and we will begin to look at the best ways to package yourself as a basketball recruit.  Subscribe to our email feed to get the other 7 parts delivered to your email inbox.  This series is written primarily by Coach Eric Werntgen of U Maine – Fort Kent.  Eric is also a former college basketball player himself .  Coach Werntgen is part of the BasketballTrainer.com staff.  

 

 

 

Move From Good To Great In Basketball Training

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Basketball Training From Good To Great

Skill development is great for youth basketball players. Developing skills is great for players of al levels in fact. But it takes more than just skills to be a great basketball player. There is an intangible component to greatness that one can’t measure in a per game average or shooting percentage. But you can still see greatness when it’s there. From over 20 years of being a diehard basketball fan in addition to being a player at various levels, there are 3 qualities I’ve noticed that most, if not all, great players have. Here are 3 major keys to being great on the basketball court. And these are things that you can implement starting today.

Here Are Three Keys To Go From Good To Great In Basketball Training

Great Basketball Players… Set the Tone

Great players set the tone on the basketball court. There’s a quote by author Robert T. Kiyosaki that sums up what setting the tones means: “There are those who make things happen, there are those who watch things happen and there are those who say ‘what happened’?” Great players make things happen. And they do that from the opening tip. No waiting for your teammate to give you the ‘green light’ to go block a shot on one end or attack the rim with the ball on the other. No waiting to see how good the other team is before you start to exhibit your skills. Great players go out and cause the other team to react to what they are doing, not the other way around. If you want to be a great player, you have to be a tone setter with your skills, no matter what your skills may be. You can set the tone with shot blocking, perimeter defense, running in transition, 3 point shooting, passing, driving, post scoring, etc. Whatever it is that you do, there is some way for you to set the tone for your team. And great players make sure to do it.

Great Players… Take Responsibility

Great players take responsibility for their own performance and sometimes even the performance of their team. Taking responsibility for your own performance means not blaming the refs for an off night, holding yourself to a high standard, and working on your game in the offseason. Players who take responsibility allow themselves to be great because they take complete ownership of their game and performance. When you take ownership like this, you can effectively correct mistakes and work to improve your game in the areas where it is lacking. Conversely, players who don’t get what they want in the game of basketball can choose the lower road of blaming referees, politics, and teammates, etc. for their own lack of success. These players limit their ability to improve because of their “it’s not my fault” attitude. Players who take responsibility for the performance of their team don’t blame teammates after losses. Even when he or she might have played well, a great player will ask themselves “what could I have done better to help my team win?” This attitude causes great players in the NBA to raise their production in the playoffs. Instead of saying “Well, I scored about what I usually did tonight; I did my job”, a great player will say “Well, I’ve scored 30 so far but I need to do more so we can get this win.”

Great Players… Play with Competitive Fire

Truly great players play and train with a competitive fire. Do you know what this means? A competitive “fire” refers to an insatiable appetite. That appetite “burns” inside the great player just like a fire. The figurative fire or appetite cannot be quenched by looking good on the basketball court. It can’t be quenched by a few highlight plays. It cannot be quenched by “not messing up”, and it cannot even be quenched by statistics. A competitive fire can only be quenched by competing and winning! Players with this mindset often end up looking good, making highlight plays and having pretty good statistics. This is because that competitive fire drives you to put it all on the line and do whatever it takes with whatever skills you have to win the game. When you are playing this way, those other things are the by-product.

My advice to youth basketball players work on being GREAT on the basketball court. Do not settle for anything less than greatness in doing what you do. Being great does not mean you have to average 30 points per game, nor does it mean you must have the best skills of those around you. It means bringing greatness to the things that YOU do on the basketball court. We encourage you not to settle for anything less than greatness in this wonderful game of basketball. Be great!

How To Be a Better Basketball Teammate

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How To Be a Better Basketball Teammate

What Do You Want From Your Teammates?

Do you want to be a great basketball teammate?  What should youth basketball players want from their teammates? It sounds like a strange question, but it is one that needs to be answered.

Why is it important you understand what you want from your teammates? Well, it took me a long time as a player to figure out what I wanted from my teammates. This affected how I treated them, how I approached the game, and even how I selected teammates in pickup basketball. I want you to bypass some of the issues I had in this area. I want you to be a great teammate and view your teammates in the right way. Pay attention to these four things to look for in your current and future teammates.

You want teammates who can play basketball

For a long time, I wanted to play with guys who would give me the ball. I didn’t care how good they were; I just cared if they were going to pass to me when I wanted it. So I “encouraged” my teammates to give me the ball whenever possible. If you’re a pretty good offensive player, you may have this train of thought as well. And this is wrong thinking. I eventually realized that I wanted teammates who could play basketball whether I was on their team or not. Do you know why? It’s because when you really start to understand cutting, setting and using screens and the two-man game, the game is so much easier. You never want to play on a team where the defense only has to key in on one person trying to do it all himself, whether that person is you or somebody else on your team. It makes any scorer, shooter or playmaker’s job much harder. And it makes the game less fun overall. Once this clicked for me, I began encouraging teammates to play their games. And I began helping them to do just that. I began setting on-ball screens for driving teammates, getting in position to receive passes from playmaking teammates and looking to find shooting teammates for open 3 point shots. The game became easier for me as a playmaker and as a scorer. It also became more enjoyable for my teammates because I was encouraging them to use all of their skills to help our team win.

You want teammates who play hard

This is another thing I learned over time. You don’t necessarily want the tallest guys on your team. Or the most athletic guys. Or the most skilled guys. Or the most confident guys. You want players on your team who are going to play hard. As a youth basketball player, you’ve probably already experienced that it takes more than just skills to pay the bills. You need players who play hard to score in those underutilized ways, to play effective team defense and to win those 50/50 balls that often make the difference in close games. My college coach would say “playing hard is a skill”, and he was right about that. All players don’t exhibit that skill, but you want to be around the ones that do. You can make an effort to encourage teammates to play hard by being a player who plays hard himself.

You want teammates that are committed to process

You might have heard your coach or trainer talk about the difference between “process” and “results” based training. Being committed to process means that you are committed to the correct things even if they don’t always produce the correct results. This is because over time, correct processes yield the correct results more and more. For example, let’s say you have a teammate who is a good shooter. Your point guard drives in and passes it out to him for a wide open shot and he misses. The next time down the court, the point guard makes the same drive but doesn’t make the pass to the open teammate. Instead, the point guard tries to take a contested layup over two defenders at the rim. During the next timeout, you ask your point guard why he didn’t pass to your wide open shooter teammate, and he says “’Cause he missed the play before. I’m not gonna pass it to him if he’s gonna miss.” This point guard is showing a commitment to immediate results instead of the process of getting a good shooter open shots. Do you know what you should do in that situation? You should tell your point guard that hey, this guy’s a shooter so pass him the ball. He’s gonna make that shot. You want teammates who are going to keep doing the right things and not abandon ship the first time something doesn’t go right. That goes for team defense, shooting, playmaking, etc. Teammates who are committed to process are going to encourage you when you miss a couple of shots that you usually make. This creates a healthy, positive team environment. You can get the ball rolling by encouraging your teammates to do what they do best, especially after they make a mistake or miss a couple of good shot attempts. Be the same type of encouraging teammate you’d like your teammates to be when the shoe is on the other foot.

You want teammates who stay encouraged!

It is easy to get discouraged when things aren’t going right. That’s human nature. But you need teammates to stay encouraged to keep up the fight until the end. Let me repeat that: you need teammates to stay IN-COURAGE. That means keeping an aggressive, hopeful, competitive attitude throughout the game. Every time one of your teammate makes a mistake, this is an opportunity to encourage them. Even though you may have a much stronger urge to do something else. When you see a mistake weighing heavily on one of your teammates, take the onus to tell them “it’s alright”, “don’t even worry about it”, or “shoot it again next time”. These words can do wonders, and can make sure your entire team stays in-courage and ready to keep fighting. Whatever happens, be the encourager for your teammates because an encouraged teammate is exactly type of teammate you really want!

 

 

Defensive Basketball Training

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Defensive Basketball TrainingHow Much Time Do You Spend On Defensive Basketball Training

“Defense wins championships” – Youth Basketball coaches around the country.

We’ve heard the clichés and we’ve heard the exhortations to “play defense”, but let’s talk a little bit about what that means. Here are some tips for playing sound defense.

Have a Quality Defensive End Goal

We see a lot of players giving effort on defense without a clear end goal in mind. But what are you trying to accomplish by playing defense? Are you trying to get a steal? Are you trying to block a shot? A lot of players play defense as if they don’t know. Unless you are executing a certain defensive scheme at the direction of your coach, how about this: stop your man from getting a layup or an uncontested jumper. A contested jumpshot is one of the lowest percentage ways to score in basketball. Whereas a layup is the highest percentage look, and an open shot can be a good percentage shot depending on the player. If as a player you know your goal is to stop your man from getting to the basket, you are going to be less inclined to gamble for steals and blocked shots. When you gamble on those things, a lot of times that’s how you get blown by or commit a costly shooting foul. Players who play defense to stop their man from getting to the basket focus on moving their feet to stay in front of him. If you are able to stay in front of your man, even when he shoots you will be in position to contest the shot and make it tougher for him to convert.

Understand You Can’t Stop Everything On Defense

This point ties in with the previous point. The greatest defender still is not going to be able to stop a player from doing everything. If we focus on taking away the best thing the offensive player can do – get to the basket – then we can be good at doing that. When we try to stop him doing anything at all, this is when we start to reach for steals and lunge for blocked shots. Players need to understand that “allowing” a player to shoot a contested jump shot is not the worst thing in the world. Players can even get into the habit of staying on the ground on their contest instead of jumping high to try to block the shot. The blocked shot attempt may produce a block for you, but it also may produce a shooting foul or open up a lane to the basket. Players who stay grounded while contesting can avoid these troubles while also giving the offensive player one of the toughest shots to make. It takes discipline to stay closer to the ground and to understand that you’ve played good defense even when a shot is sometimes made over you. If you can discipline yourself to make staying grounded and committing to sound defensive practice a habit, you will have sustainable success as a defender… even if a shot is hit over you from time to time.

Don’t Be Fooled

Offensive players frequently use ball fakes and dribble moves to get by defenders. A lot of fakes and moves play on the nature of a defender to reach for the basketball with his hands or follow the basketball with his eyes. If you have committed to stopping your man from getting to the basket and contesting jumpers as a sound defender, you have given up playing for steals and blocks in most 1-on-1 situations. Since you are not playing for steals and blocks, you have no reason to be fooled by an offensive player’s dribble moves and pump fakes. A helpful practice to counteract your natural inclination to follow the ball is to keep your eyes focused on a single part of the offensive player. Don’t watch the head of a player or their hands, but try watching their hips. Or the jersey number. An offensive player is not going anywhere without their torso going also, so the torso is a good place to tether your eyes. The torso also doesn’t move as much as the feet and hands, so tying your eyes on it won’t leave you jerking from side to side. If you can put this into practice, you can make your job of keeping a defender in front of you easier. And you will still be in position to contest a jumpshot.

These are just a few of the many tips you can put into practice regarding playing sound defense. This is an area that 95% of players can improve in, regardless of if they are already pretty good defenders. Give your local basketball trainer a call today to start your development as a sound defender. We can’t wait to see you winning at this end of the floor!

 

 

The Importance of Passing

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The Importance Of Passing In Basketball

Passing is an area not as heavily addressed as we think it should be in youth basketball. I personally didn’t learn the value of passing until college, where we spent dedicated time each practice working on passing. The guys on my team were standout players in high school and future pros, but we were in practice doing things you might see kids at a summer camp do. If passing was that important to a college coach, shouldn’t it be important to youth basketball players? Passing is a skill that must be developed with practice, quality coaching and quality training, but here are some reasons that passing is important in the game of basketball. Maybe after reading you’ll ask your trainer to begin developing you as a passer, so you can develop into the best player you can possibly be.

The Importance of Passing in Basketball:

  • Passing is the language of teamwork. The ball is the most precious thing in the game, so delivering that ball safely to teammates is very important. The delivery of the ball safely to teammates can be as precious as delivering a message to a loved one outside of the court. Passing is the way we connect to our teammates in basketball as spoken language is the way we connect with others in life. With good basketball communication (passing), a good team cannot stand. But with it, a team can thrive on the offensive end.
  • Good passing leads to easy buckets. The easiest way for a team to score is not to have a player make the greatest dribble move or make an outstanding post move, although those things are great. Arguably the easiest way to score is for a player to find an open teammate with a pass. Now a teammate can get open when his defender helps on a drive or a post move, but a good pass can turn that sequence into two easy points via the assist.
  • Passing makes offense easier. Teams that pass well, like the San Antonio Spurs in the NBA, have an advantage over defenses because of their passing ability. When the ball moves quickly and frequently, the defense has to move as well. When a team has 5 capable passers on the floor, the ball can move until an opening is found because the defense did not rotate well or quickly enough. The Spurs use their passing to eventually get open 3 point shots. Youth basketball teams can use team passing as an effective weapon against zone defenses.
  • Passing can make up for deficiencies in other areas. Players who are great passers can stay on the floor because of this one quality alone. Former NBA player Mark Jackson was able to play professionally for 17 years because he had standout court vision and passing ability. He was not considered a great athlete by NBA standards. Current NBA players Steve Nash and Andre Miller are examples of players extending their careers because they possess elite passing ability. Remember that a basketball on the move is the fastest moving thing on the court – it is faster than any player. So if you can control it well with passing, you can make up for a lack of athletic quickness or speed.
  • Without passing, basketball would be an individual sport. Passing is a big part of what allows for 5 players to play as a unit offensively and defeat a more individually talented opposition. Passing, along with screening and cutting, are the three tools that allow 5 players to play “bigger than the sum of their parts”. Teams that understand this give themselves a shot to win against anybody they’re up against.

Train your game to place appropriate importance on your basketball passing.

Leave The Basketball Refs Alone

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Leave the Basketball Refs alone

Leave the Refs Alone!

Youth basketball players must learn to leave the referees alone.

Somehow complaining verbally, making faces and hand gestures, and even talking back to referees in response to calls has become a part of youth basketball culture. On top of that, players are now deciding to emulate some NBA players by flopping and baiting referees to make foul calls. These practices do much more harm than good, and they should not be a part of your game as a youth basketball player. Although you may not be able to change those around you, you can make the quality decision to stop complaining and flopping today. Here are the reasons to stop complaining and stop flopping, i.e. to leave the refs alone.

Reasons to Stop Complaining

• Complaining is disrespectful plain and simple. Are you going to be able to aggressively complain to your future boss every time he makes a decision you don’t like? No. Or if you do, you may not keep your job for long or leave the door open for promotion and future success. So get in the habit now of respecting the decisions of those in authority over you, even if you don’t agree 100% of the time.
• Referees are human. If you are constantly complaining about calls you don’t get or calls made against you, are you going to get the benefit of the doubt from the ref later in the game? With a lot of refs the answer is no. On the contrary, you may get on a referee’s bad side and create an officiating bias against you, even if it is an unconscious one.
• You risk the chance of a drawing a technical foul when you complain. In youth basketball this means 2 free throws and possession for the other team. In a close game, this is a huge difference maker. Also a technical foul puts you a step closer to being disqualified from the game, whether that comes via ejection or fouling out.
• You start worrying about the refs instead of the opposing team. When you become a complainer, you began to put some of the responsibility of winning and losing on the referees. When you feel like you don’t have control on the basketball court, you begin to get disheartened and may not give full effort for your team. I’ve seen this happen plenty of times. Stay focused on beating the opposition, even if the refereeing IS poor. You can overcome poor refereeing with your play. You can’t overcome a lack of focus or a defeated attitude.
• You give up points in transition. Players who stop to complain about getting fouled spend a second or two complaining to refs and don’t get back immediately on defense. That second or two is all the advantage the opposing team needs to get an easier transition basket.

Reasons to Stop Flopping

• It’s dishonest. Players who flop to draw foul calls are violating the integrity of the game. Integrity is something that players need on the court and in their lives. You should not get in the habit of violating your integrity to gain an advantage, as in many areas of life that can get you into real trouble.
• You leave your success in the hands of the referees. When you are looking for the whistle you are walking by faith in something you can’t control. You want to be in complete control of your game on the basketball court. Leaving YOUR success in the hands of anybody else on the basketball court is essentially weakness.
• Flopping takes energy. And flopping is misdirected energy. It takes work to “create” a foul when there is none there. Players who flop are not using all the energy they can to score a basket, even when the potential to score is there.
• Flopping creates the potential for a turnover or score. What happens when you try to sell a foul call and you don’t get it? More often than not, a turnover is created. This happens when you let the ball drop to the ground while you are acting out exaggerated contact, or the ball sails out of bounds while you are flailing your arms in the air. Flopping is a risky proposition; if you don’t get the foul call, bad things usually happen. On the defensive end, a flop to sell a charge that is not whistled can result in a clear path to the lane for the man you are guarding.
• Have you ever read the Boy Who Cried Wolf? If you are in the habit of trying to sell a foul when it is not there, you are at risk of not getting the call when it is there. When a referee begins to look at your reactions skeptically, you lose the benefit of the doubt when it is not 100% clear to him if you were fouled or not. This can hurt you late in games when you actually are fouled and it is not called. We see this happen frequently at the pro level.

Young players, stop complaining. And stop flopping. It is hurting youth basketball and it is hurting you as an individual. Remain strong in your effort to score the basketball and continue to give full defensive effort on the other end. If you do these things, not only do you build positive habits for yourself, but you remain in control of your success and you make the world of youth basketball a much better place.

How Do You Handle Basketball Criticism?

By

Tips On Handling Basketball Criticism A big part of the growth and development process for players is getting critical feedback from a team coach or basketball trainer. It is sometimes hard for players to accept criticism, but without it they are limiting their potential. We don’t want you to fall into the trap of rejecting or reacting strongly against criticism, so here are some tips on how to accept and grow from criticism.

Four Tips To Handle Basketball Criticism

1.  Delay Your Response

Criticism can be very hard to hear. It can shock you. It can hurt. And it can make you angry. Criticism can even rob you of the confidence you’ve built in a certain skill you’ve developed, or on your overall ability as a basketball player. A natural, human reaction to criticism is to lash out at the person giving it to you, or to instantly defend yourself against it. Try delaying your response to the criticism, as this will do a couple of things for you. First, it will give you time to ponder what your coach or trainer is saying to see if it is true. After the initial hurt or anger wears away, did the criticism have any merit? Sometimes with a little time to reflect you may see that it does. Secondly, if a response to the criticism is warranted, a delayed response will allow you to respond without anger. Although you may very well want to express a feeling of anger towards the giver of criticism, that anger may cloud the clarity of the message you want to get across.

2.  Ask Questions

Nobody has a perfect command of the English (or any other) language. Maybe your coach is meaning to say one thing, but you are hearing another thing because of how it is communicated. When it comes to criticism, this can happen often. Ask your coach or trainer questions about things you don’t understand or may not agree with. This may give your coach or trainer the opportunity to give examples that can help you see what he is saying, or it may give him an opportunity to change the wording of the criticism such that you can understand it better. Players who deeply care about their development may also ask “how can I improve in this area”, turning the conversation from a hard one to one that ends emotionally positive for the player.

3.  Get a Second Opinion

Getting a second or third opinion on a coach’s or trainer’s criticism can be helpful for you as a player. This does not mean to go find someone who is going to tell you that your coach doesn’t know what in the world he’s talking about. It means finding a trusted buddy, a parent, or other knowledgeable basketball person and asking them, “Hey, my coach said [fill in the blank] to me. Do you know why he would say that? Do you see it like that?” Sometimes hearing the same criticism from a different source can help you accept it better. Also, if you are receiving criticism that you simply don’t agree with and can’t understand, maybe hearing someone else validate your feelings can be helpful for you. If you are receiving criticism you don’t agree with, you can simply have a later conversation with your trainer or coach, and ask questions about why it was given.

4. Consider the Basketball Source Consider the Source

From the outside looking in, you may understand the value of constructive criticism. But when you are receiving it, criticism may not seem so constructive. And it actually may not be constructive in delivery. For that reason, try considering the source. If you have a coach who you believe both knows the game of basketball and wants what’s best for you as a player, you might be very well be able to trust his intentions. If he gives you criticism that hurts you on delivery, it is likely for your good and will help you in the long run. If you have a coach who is tough and hard nosed but good at heart, you might assume the same. Maybe the delivery wasn’t optimal, but you can see the good in it. However if you have a coach you do not trust, criticism can feel like a personal attack and you might want to disregard it. But the aforementioned tips may help you deal with this. Even if the criticism is not given constructively, you may still take the message and grow from it. Mature players learn how to do this because they know that every team coach they have may not be on their side. For instance if a coach tells you, “I’m not going to play you because you’re the worst shooter on this team. I would hate to have to ever put you in the game” you can internalize a response like “okay, I may not be in a good situation on this team, but I know I can work on my shooting. That will help me in the future whether it’s with this team or not.” Negative criticism has actually fueled the fire of many a great player as they have looked to prove doubters wrong. You can do the same thing with the negative criticism you receive. Criticism is a critical part of youth basketball, player development and life in general.

Learn how to deal with and accept criticism to better yourself as a basketball player. Whether it is given constructively or not, we’ve given you methods here to either validate or qualify criticism, understand criticism, as well as considering using some negative criticism for your own good. Take everything in stride, and don’t let any piece of criticism steal your love for and drive in the game. Allow criticism to be one of the things that helps you become great in this great game of basketball!

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