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

October 20, 2014 By basketballtrainer

Basketball Food Journal – What is That?

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

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

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

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

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

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

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

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

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

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

Basketball Training Tips Revealed by Champion San Antonio Spurs

June 19, 2014 By basketballtrainer

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!

Move From Good To Great In Basketball Training

June 1, 2014 By basketballtrainer

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!

The Importance of Passing

May 29, 2014 By basketballtrainer

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.

Basketball Psychology Cheat Sheet

May 25, 2014 By basketballtrainer

Tips for Psychological Growth

Basketball training works. When you’re dealing with a quality professional basketball trainer, you’re not dealing with someone who is just going to take your money because he has a decent playing or coaching resume. We can tell you stories for days of the players we’ve worked with and how they’ve achieved increased success back with their school or club teams. When we work with a player, we truly help them develop. But part of that development is, and must be, psychological. That means taking those new skills and concepts you’ve learned in training and implementing them back in your home basketball environment, where your reputation may be that of a lesser player. Players who improve must break through the mental hurdles of how they perceive themselves, and how others perceive them, to truly function as the players they’ve developed into via training. That being the case, here are some tips for psychological growth.

Personal Perception Tips

Get It In Writing. Your basketball trainer is probably already vocally recognizing and affirming your basketball development, but ask him to put it in writing. Ask your trainer to rate you on a scale in various areas and to give you a general scouting report. Seeing positive things about you written down can do wonders for the psyche, and it is something you can revisit often to give yourself a boost.

Challenge Players in Your Area. Challenging players in your area in pickup games, or in 1-on-1 games is a good way to test yourself and flex your muscle. Performing well against players in your normal playing environment will really build your confidence. In your head you may not be “better” than these players until you prove it to yourself by playing against them again.

Play Basketball Outside of Your Normal Area. If you’re not fully comfortable with challenging other good players in your area, take this step first. Go outside of your normal playing area to a place where nobody really knows you. You don’t have to go by yourself; you can go with a friend. Showcase your new skills in this pickup or rec league environment to really start feeling what it’s like to be an improved, more skilled and more aggressive player. Being around people who don’t have a previous perception of you will make it easier for them to accept you as the new player you are, and the acceptance here can help you accept your improved self as well.

Outside Perception Tips

Go On a Challenge Tour. Challenging players around you is good for your outside perception as well. Identify some of the key guys in your area – guys who are the leaders of the school team, the social leaders, and the good players who play your position and challenge them outside of the confines of team practice. If you can generate respect from key players by playing them hard or defeating them in a 1-on-1 or pickup setting, they will spread the word about your new status as an improved player.

Perform In Front Of Your Coach. If it’s tough for you to gain respect from players around you, make an effort to perform in front of your coach. This could be in a gym period at school, at an open gym session after school, or just shooting around when he is in the gym. If you can catch the coach’s eye and make him realize that you’ve improved, he can be one of the most powerful advocates you can have. Since coaches have power on teams, even if your teammates haven’t caught on yet, the coach can do things like change your position or run new plays for you, almost forcing your teammates and other observers to look at you differently.

These are just a couple of tips to help change the personal and outside perception of you as a basketball player. Don’t let your mental hold you back while you develop your skills and understanding of the game. Get with your trainer to aid you with the psychological process of becoming a better basketball player inside and out. We can’t to see you moving and playing like a brand new player.

Three Underutilized Basketball Scoring Methods

May 24, 2014 By basketballtrainer

3 Underutilized Ways to Score the Basketball

Everyone loves to score. It’s the most fun part of the game for many. And since the team with the most points wins 100% of the time, scoring is at the core of what competitive basketball is. When players score points, they feel good about themselves because they are helping their team win. And frankly, it just feels good to put the ball in the basket. While a lot of us would love to be 20 point per game scorers, scoring is not always easy. That being the case, players need to learn how to score and help their teams in various ways. Here are 3 underrated ways to score the basketball.

1. Setting Screens

When you think about screening, you might naturally think about one player sacrificing his body to help his teammate get open. But smart players know that screening does more than that, and that setting a screen is a great way for the player who screens to get open. The reason for this is that when you set a screen, the defense has to figure out how they’re going to defend the two offensive players involved. This requires good communication and quick decision making between the defenders. In many cases, the time it takes for the defense to figure out what to do is time enough for you the screener to make a strong play for the basketball. After setting an off-ball screen, the screener can make a cut to the rim for a layup or a flash to the ball for a potential catch-and-shoot or catch-and-drive opportunity. After setting an on-ball screen, the screener can make a hard roll to the rim for a finish at the basket or pop to the side for a catch-and-shoot opportunity. Smart players know that setting screens can get them easy scoring opportunities in one of these ways.

2. Beating Your Man up the Floor

This sounds simple, but do you know a lot of players who put this into practice? There are probably not as many as you would think who are doing this effectively. When you beat the player defending you down the floor on a change of possession from defense to offense, you can get easy shot or layup opportunities. This can happen off either a made or a missed basket. On a missed basket, the big man who did not secure the rebound can “run the pipe” to get up the middle of the floor quickly. If he beats his defender up the floor, he can receive a pass from a teammate for an easy layup. This is one of the reasons why big men who run the floor are so valuable. These are easy points to get, but they require hustle. Guards and wings who run the floor hard and wide during the fast break can get layup opportunities as they cut in towards the basket and look to receive a good pass from the ball handler. And outside of the fast break, the simple practice of beating the defender down the court can lead to pass-ahead wing and corner three point shots for guards and wings.

3. Offensive Rebounding

This can really pay off for players of all positions. An offensive rebound is a rebound secured on a shot at your basket, shot by someone on your team. Coaches love offensive rebounds because it extends offensive possessions for their team and usually leads to another shot attempt. Players who secure offensive rebounds many times have free license to shoot the ball, especially if the rebound is secured in the paint. If you really want a shot opportunity that your coach won’t be mad at, go grab an offensive rebound. When you shoot the ball afterwards, remember that it’s a free possession for your team, so it’s like a bonus shot. Also, shots taken off of offensive rebounds are usually high percentage looks because of the proximity to the rim and the position of the defense. I recommend big men having a goal of grabbing three offensive rebounds per game, and guards and wings grabbing at least 1. And as you’re fighting for these, remember that these are like your golden ticket for another shot attempt.

Scoring is a beautiful thing. It’s fun for individuals and it helps teams win. Put some of these habits into practice the next time you’re playing and see the positive results. If you need help developing and refining some of these skills, contact your local basketball trainer. We can help you find one that would love to help you. Have fun scoring!

How To Get Out Of Your Basketball Funk

May 22, 2014 By basketballtrainer

How to Get out of a Basketball Funk

If you’ve been playing organized basketball for a while, you’ve probably been through periods where you’re not playing so well. It can be for a quarter, a half, an entire game, or a couple of games. These things happen from time to time. We call these periods “funks” or “shooting slumps”, as we’re usually talking about performance on the offensive end. While a slump can be hard to shake off for youth basketball players, here are some things you can do to help.

Get to the Free Throw Line

When your shot is not falling from the outside, and you also seem to be missing finishes you usually makes at the rim, one of the best things you can do is get to the free throw line. This means getting fouled of course. The best way to get to the free line is to drive hard to the basket and brace for contact as you attempt to score at the rim. After you’re fouled, you get to take a moment to relax and shoot a couple of uncontested shots at the line. Shooting free throws is good for getting out of a slump because it’s a chance for you to see the ball go through the rim. Seeing the ball go through the basket is good for your psyche and can restore a little bit of shooting confidence.

Hit the Boards

Players who are struggling to score can look to get some high percentage opportunities off of rebounds. On the offensive end, snagging a board right in the lane might give you an opportunity for a putback at the rim. Seeing that ball go through the net will help you. On the defensive end, you can get a good opportunity as well. When you get a rebound, try pushing the ball up the court aggressively for the coast-to-coast layup opportunity. You can catch defenses off guard a lot of times and get a less-contested shot at the rim. If you don’t make the shot and instead get fouled, there is still the opportunity to see the ball go through the rim at the free throw line.

Get Out in Transition

The highest percentage shot in the game is the layup. Or for those who are able to do it, the dunk. And the best time to get yourself an uncontested layup or dunk is on the fast break. For this reason getting out in transition is one of the best ways to get an easy score and get yourself going. When you see a teammate grab a defensive rebound, turn and sprint up the floor towards your team’s basket. Even if you don’t have other teammates running with you on the other wing, if you beat the man defending you up the floor you might get a long pass that leads you right into a layup. The transition layup might be just the thing you need to help you break out of your funk.

If you’re in an offensive slump or funk, these are some of the things you can use to get yourself going. If your slump is caused by you playing against a new higher level of competition and you’re having trouble keeping up, you may need some skill development. Either way, contact a local trainer to help you develop some skills and know-how. We can’t wait to see consistently performing on the offensive end.