Basketball Skill Training and VO2max

I was recently doing some research on basketball skills training and came across a young basketball player that was not only amazing on the court but he was also an amazing track star. He was breaking records in both sports at the age of eleven. What caught my attention was not only his insane skills, but that some doctors ran tests on him finding that his VO2max level was extremely high. Ok, what is VO2max and what does it have to do with why this kid is so amazing? Well, first, VO2max is the maximum capacity of an individual’s body transport and use of oxygen during incremental exercise, which reflects the physical fitness of the individual. Now, the actual measurement of VO2 is all science and mathematics; what we want to know is what it actually is and why it is important.

To put it in layman’s terms, it’s simply the amount of oxygen your body takes in when exerting yourself, VO2max is reached when oxygen consumption remains at a steady state despite an increase in workload. So, now we know what it is and why it is so important. Doctors and other athlete professionals feel that the measurement of VO2 is the single best measurement of cardiovascular fitness and maximal aerobic power. Reason being, it takes oxygen to breathe while exercising, and exercise increases the strength of muscles like the heart. Endurance training, such as track, can increase your VO2 max, but sadly strength training doesn’t increase the VO2 as much as we all would like it to. It doesn’t hurt, but endurance training is the best.

Basically, this 11 year old has the VO2 max measurement of a 20 year old marathon runner, so he doesn’t hit that out of breath, ‘I feel like I’m dying’ wall as quickly as the rest us or, even better, he doesn’t hit it as quickly as the average 11 year old does. Now why is his VO2 so high? Part of it is his basketball skills training and dedication to sports training in general, but some of it is genetics too. Does this mean his VO2 will be off the charts when he hits 20? Not exactly, but it will definitely increase as long as he keeps up this kind of training.

Aerobic power is highly important to basketball players because the game requires frequent periods of intense activity throughout the length of the game and VO2max tests, among other tests and indicators, have been utilized to determine the aerobic power of the athlete and their general physiological condition related to basketball skills training. Although good VO2max is sometimes characterized by genetics, it is possible to improve it through endurance training.

French physiologist, Veronique Billat, created the 30/30 and 60/60 interval technique to help improve VO2max. This technique requires the athlete to warm up for 10 minutes, run as fast as possible for 30 seconds, then go to a steady jog pace for 30 seconds. The athlete continues to alternate the 30/30 intervals 12 or more times. After the 30/30 interval technique is mastered and the VO2max is improved, then the athlete moves on to the 60/60 interval training, repeating the fast and slow movements for 60 second intervals.

With improvements in VO2max, basketball players can vastly improve their explosive power on the court and it may be a very important inclusion in basketball skills training for both young and adult players. Once optimum VO2max is achieved, basketball players and many other types of athletes can take the competitive advantage of the sport because they will tire less frequently and out-perform other players.

Introduction to Basketball

Basketball

Basketball is a sport played between two teams normally consisting of five or more players. Each team has five players on the basketball court at any given time. The objective is to score more points than the other team, with points being scored by shooting a ball through a basketball hoop (or basket), which is located ten feet above the ground. The two teams shoot at opposite goals. In order to move while in possession of the ball, a player must be dribbling, or bouncing the ball.

The number of points awarded a player for successfully shooting the ball through his team’s goal varies according to the circumstance. The most common scenario is the two-point play, wherein a player scores two points for making a basket anywhere inside the “3-point line” while the ball is in play. A semicircular line (the three-point line) marks the area beyond which, if a player makes a basket, three points are awarded for the shot. One point is given to a player upon successfully making a free throw, or a foul shot.

During play, referees monitor the game and call fouls, which result from a player illegally interfering with another during the game. For instance, if someone pushes a player on the other team while he is taking a shot, a foul is called. In this situation, the shooter is allowed to shoot two free-throws from the foul line while being unguarded. Some examples of fouls that can be called in basketball are:

  • Blocking
  • Charging
  • Hooking
  • Shoving
  • Over-the-back

Besides fouls, players can also be punished for other violations of the rules of basketball, such as traveling, which occurs when a player moves more than one step with the ball without dribbling or shooting. Such violations result in a turnover, wherein the ball is given to the other team.

Defensively, there are a few ways in which a team can gain possession of the basketball in order to score. Offensive fouls (such as charging) result in the defensive team being awarded the ball. Unforced turnovers, such as when the offensive team travels or throws the ball out of bounds, also result in the defensive team being given the ball. If the offense misses a shot, and the defense rebounds the missed shot, the defensive team then becomes the offense. Also, the defense may steal (without fouling) the ball from the offense.

How to Become a Professional Basketball Player

Basketball is still the third most popular sport in the world, and it shows no signs of slowing down. Why would it when the world’s number one professional basketball league (NBA) keeps bringing in loads of freakishly talented players year after year? It’s undoubtedly a joy to watch. But even more than the NBA, we can now find gravity-defying leapers and ball handling artists at the click of a button. Believe it or not, with the help of technology and a thing called viral videos, these unknown phenomenons are quickly becoming more popular than the pros, at least on the internet. Sadly, though, these same highlights performed by single-faceted players have become a bar of sorts for younger players who dream of making the big league. Single-faceted player? These are the players who have one aspect of this vast game of roundball that they know pretty well. Unfortunately, if they step outside of that, they’re as lost as a needle in a haystack. You might not see them playing at a level any further than college or semi-pro. However, they’re also the most likely to have a video on the net of something incredible they did which gets millions of views.

It’s okay to get caught up watching video after video of these unbelievable athletes. Apparently, millions of others do. But if you’re looking to make a career out of the game, you need to understand this: it’s cool to watch, but not cool to become. Now, there aren’t perfect players in the world, not even in the NBA. The closest thing to a perfect player was arguably Michael Jordan. The good news is, becoming a professional basketball player isn’t about becoming a perfect one. It’s not even largely based on talent, in most cases. Many players don’t understand that, and are left dumbfounded when their coach sits them most of the game or when they’re released from a team. Let’s agree that this will not be you once you’ve finished reading this. Please note that if you’re serious about making a career out of basketball, it’s assumed that you’re already on a team, whether it’s high school, college or an amateur league. If not, the advice that follows will still be beneficial so read on. Either way, you’re going to want to soak up the following three (3) keys if you’re looking to make it onto the pro stage of basketball.

  1. Get your current priorities in order. Committing yourself to do what it takes to become a professional is no small order. One of the greatest sacrifices you’ll need to make is one of time and how you decide to use it. And the more obligations in your life, the trickier it gets. If you’re in school, you need to work your basketball schedule around classes, homework and studying, not the other way around. You don’t want your grades to slip. You might have work, a family or both. There’s a number of things that can factor in dividing your time. The biggest thing is making sure you understand what’s most important and moving forward from there. Students fail, marriages fail and plans to go pro fail when players allow basketball to overshadow the more important responsibilities. Don’t let that be you. Prioritize your life and work basketball into it.
  2. Work your butt off. This seems like a no-brainer, right? It’s almost as if telling you to work on your game doesn’t need to be discussed. But you’d be surprised by how many people say they want to be in the pros, yet their work habits mirror none of their claims. Some people are turned off after they hear “Get your priorities in order”, so if you’re still serious about making it professionally, you need to be in the gym! Know what you’re great at, good at and not-so good at. Spend some time on the great, more time turning the good to great, and extra time getting the not-so good to a respectable level. After you’ve prioritized, you now need to maximize the windows of time that you’ve blocked off solely for basketball and get to it. Track your progress so you know you’re improving. Don’t forget weights and cardio training. Find someone to work with you. Do whatever you have to do to improve. Just make sure you’re working when you’re supposed to, and not TV binging on the couch.
  3. Be relentless. This scenario is sadly, yet fairly common: Guy hits his workouts hard and is motivated to get better for a couple of weeks. The next week he hits it hard and is motivated for five days. The following week it’s three days. The pattern continues until he’s back to working out when he gets a chance, rethinking the path he wants to take in life. That’s some heavy stuff, but it happens. Look at new year’s resolutions. The success stories aren’t as prevalent as the ones that let it go not even a month in. If you’re going pro, you need to stick with it whether you feel like it or not! There will always be days when your body or the majority of your mind tells you “not today”. Guaranteed. However, that small light in your brain that reminds you it’s work out day is what you need to listen to. If you only work on the days you feel like it, you’re selling yourself miles short of where you could be. It’s said that 90% of success involves just showing up. Get yourself in the gym, and everything else will follow once you’re there.

Bonus: There’s a big difference between making the pros and being a pro. Now if you can get your talent up to a level where it doesn’t matter if you lack good character and good work or moral ethics, then more power to you. We see pro players making bonehead decisions everyday, and they still keep their spot on the roster because their talent outweighs some bad publicity. However, chances are, if you’re reading this, you’re not quite at that level yet. Not to say you can’t get there, but is that really what you dream when you envision this being your profession?

What I explained above in prioritizing, putting in the work and being relentless describes a player who knows what he wants, knows how to get there and won’t allow anyone or anything to get in the way. These traits will allow you to not only improve as a player and a person, but it will spread into other areas of your life. When those habits have become intrinsic, that’s when you set yourself apart from the average. You become a pro. From a coach’s standpoint, they’re the best players to have. Coaches will do whatever they can to keep a player like that on their team. As a player, you love to have them as teammates. Talent is great, but when you add to it the right mindset and approach to the game, you become invaluable to a team.

So, again, if you’re serious about breaking into professional basketball, start getting things in order today. Start working your mind and body towards the level it needs to be in order to go pro. Don’t quit. Stay motivated. Looking forward to seeing you on the big screen.

Defensive Basketball Techniques

Defensive techniques used in preparing for football games can be applied to those used in basketball. In football, the aim is to use schemes, formation, and techniques which limit the advancement of the ball. One technique is to identify the tendencies and find ways to counteract them. For instance, in basketball, if you found a way to decrease the opponent’s shooting percentage by five percent, that could create a differential of six to eight points. That’s a worthy accomplishment.

Let’s begin by looking at the man-to-man defensive techniques. One of the first determinations is the dominant hand of your opponent; either right-handed or left-handed. This is the shooting hand, and it determines how you guard your man and obstructing the shooting path. The next determination is which foot is the pivot foot. This can change with possessions and determines the drive side tendency, frequently to the non-pivot foot side. Another tell is the hand position on the ball. Shooting hand behind the ball indicates preparing for a shot. Hands to the side of the ball indicate preparing to pass. Hand on the upper part of the ball indicates preparing to dribble and which hand indicates going left or right.

Another indicator is dribble patterns. Players who dribble between the legs or behind the back do so in repeated patterns prior to shooting or driving to the basket. Knowing that tendency gives the defensive player a slight edge, a fraction of a second to contest the shot or dribble drive. Contested shots or drives decreases the scoring percentage and by how much depends on the agility and quickness of the defensive player. It also depends on the player’s ability to read and react to indicators.

Reading tendencies can likewise assist in making steals. By watching dribble rhythms and patterns, the defensive player can predict where the ball is going to be and can poke at that spot deflecting the ball. Such a move requires knowing at what point to attack and with practice become instinctive instead of mental. Targeting too early allows the opponent to redirect the dribble and too late leaves the defender out of position. The attack point is usually as the dribbled ball is ascending to the opponent’s hand where a dribble follows the predetermined pattern. Stealing the ball in this way not only wreaks the opponent’s confidence, but it also adds two points to the scoring differential. It stops a scoring attempt averaging one point per possession and allows a scoring opportunity by the defense averaging one-point per.

Team defense combines the aforementioned techniques but adds coordinated moves of helping out. This could be impending or cutting off passing lanes or even trapping a stationary player and obstructing passing or shooting lanes. Other times it’s correcting a mismatch such as a short player guarding a tall one, or an exceptional shooter facing a mediocre defender. Helping out is a constant risk-reward choice as double-teaming can have positive results or it can leave an opponent completely open. Thus, helping out requires all five defensive players working as a team. This means when one player moves to help out, the defensive responsibilities of the other three changes.

How it changes depends on the skill set of your opponents. For instance, a low-percentage outside shooter requires less attention than an inside center who dominates the paint scoring and rebounding. Such a player would require special treatment including double-teaming, sagging defense, and/or denying him the ball.

A major defensive problem is dealing with screens, the peel-off, and resulting mismatches. This is where analysis of tendencies can become a big advantage. Do they use the screen to set up an open shot or a drive to the basket? Or do they use it as a slip screen where the screener peels off toward the basket? How you defend it depends on their tendencies and the scoring threat of the players involved. Good defense requires making calculated choices that result in the best outcome.

Any defensive team is not going to be able to shut down an offense. Instead, the objective should be to limit points per possession. Defensive rebounding plays into this scenario as limiting second chances greatly reduces points per possession. While the defense has an advantage by being closer to the basket, it can up this advantage by solid rebounding techniques. Blocking out your opponent is basic, but defending likely landing spots is just as important. For instance, missed mid-range jumpers fall closer to the basket versus long three-pointers. Layups and put-backs are closer yet. Using this information can increase the rebounding percentages.

In addition, rebounding position is more important when facing taller, more athletic players. Blocking out is not enough, one must keep one’s opponent off balance by maintaining contact and restricting their jumping ability.

Switching is another defensive ploy where players pass off guarding responsibility to another player. This could be a verbal or non-verbal exchange and is commonly employed in high-screen pick and roll situations. Most of the trouble in this area is that the switch is not definitive and one or both offensive players have an advantage. Players get caught in that area of indecision and offensive players are left uncontested. Communication is a must remedy for such situations. Likewise, going to a mini-zone defense helps correct such mismatches and allows players to regroup.

In a zone defense, players are assigned an area to guard instead of a player. Usually, players move in a formation angling toward the ball with little separation between them. This spacing reduces dribbling or drives to the basket. Thus, the offense is relegated to passing the ball to an open man and taking mostly long shots. One strategy in this defense is to encourage shooting by low percentage shooters and play for the rebounds. Another strategy is to contest shots by likely shooters thereby reducing percentages.

Zone defense requires discipline in maintaining spacing and moving to the ball in a decisive and confronting manner. Here again, passing patterns soon emerge that predict scoring chances and which players are likely to shoot and when. This information allows the defense to increase confrontations at those moments. Such an intense defense can be exhausting and requires recovery moments. These can be taken on offense walking the ball up the court, taking time off the clock and shooting later during the shot clock. Keeping up a high-paced game can be regressive and detrimental to a winning cause. Thus, attention to recovery is a must.

On defense, you have several allies, namely the sidelines, the five-second rule, and the shot clock. When opponents get next to the sideline, it’s like you have another defender on them as they can only go sideways. And if they have used their dribble, it’s a tense moment which could lead to a turnover. Likewise, when pressed they may step back out of bounds. So, steering your opponent to the sidelines is a good thing and creates more chaotic moments for the offense.

Taking advantage of the five-second rule on out-of-bounds throw-ins can be instrumental in tight games. Taking over five seconds results in a turnover. When the offense has to go the length of the court, one can take risks and go for a quick turnover. As such, the defensive alignment that smothers the throw-in should be a rapid accumulation of defenders. First one, then two, and quickly three all blocking every possible passing lane create a chaotic challenge for the passer. Does the passer chance an interception or does he have time to call a time out?

In college, the five-second rule also applies to an offensive player being closely guarded by a defender and not advancing the ball toward the basket. This rule eliminates a dribbler running out the clock with no attempt to score. Here again, when defenders smother the dribbler and obstruct passing lanes, such action can result in a violation and turnover.

Being cognizant of the shot clock can also produce positive results, for when there are five to seven seconds remaining, the offense is compelled to get a shot off. This is the time to disrupt the flow and step of the defensive attack. By inhibiting passing to primary shooters, more time is run off thereby rushing poorer shooters to take bad shots. Such a strategy requires the defense knowing the skill set of offensive players and their shooting percentage, then defending accordingly.

While scouting strategies are common in football, awareness, and application of them in basketball can be a game changer. These strategies could emerge through studying opponent’s stats and videos, or by in-person observations and scouting reports. By countering the tendencies, the skill sets of the opposition, a team can gain an advantage against formable opponents. Knowing what your opposition is likely to do is smart basketball. However, you need to know which tendencies to look for and how to incorporate appropriate countermeasures into your game plan. That’s not only smart basketball, but it’s also brilliant.

The author wrote a companion article on the offensive aspect entitled, “Basketball: 5-Player Schemes Promote Winning Ideals.”

Strength Training For Basketball – Weight Training Tips to Make You a Dominant Force on the Court

In today’s game good skills are not enough. If you get out-hustled, out-run and pushed all over the court by your opponent, they’re going to beat you, even if they have less talent.

Strength training for basketball players is essential for success in today’s game, even at the high school level, and is for all positions from guard to center. A good weight training program can transform your game, helping you to go up stronger, drive the lane harder, hold your own in the key and last for more minutes on the court, which means better stats, more wins and better chances of a scholarship.

In this article I’m going to show you 3 weight training principles that will help you to gain more muscle mass, but keep it functional, strong and explosive, which will help you to play better basketball.

Progressive Overload

The idea of progressive overload is a muscle building principle that top bodybuilders use and has been proven as one of the most effective techniques to help skinny guys pack on muscle mass and gain crazy amounts of strength.

The technique relies on constantly increasing the amount of weight you lift each time you go to the gym, so that your body is always forced to adapt and grows muscle faster to compensate for the increased load.

Making progressive overload a part of your strength training for basketball workouts will ensure you are constantly building muscle mass AND increasing strength and power.

High Intensity and Periodization

Making sure your strength and weight training for basketball workouts are high intensity is a second key factor in increasing your strength. Many guys fail to keep their workouts at a high intensity with short disciplined rest periods.

You need to get in and get out of the gym, in less than an hour. Performing your workouts at high intensity will help you do this, plus you’ll see an added benefit in increased strength and muscle size.

Periodization is important to keep your workouts varied and prevent you seeing a plateau in your muscle and strength gains. It relies on you changing up your workouts regularly so that your body does not get used to one type of training.

This is especially important for basketball players as your strength training for basketball routines need to be flexible and varied anyway, reflecting the different physical aspects of the game – strength and power, speed and agility, and explosiveness.

3:1 Rep Tempo For Explosiveness

To improve your explosiveness try incorporating a 3:1 tempo in your strength training for basketball routines. For example, if you are performing a bench press, the down part should take you 3 times longer than the up part (which should be explosive).

This technique is a great way to work on your explosiveness and recruit maximum muscle fibre throughout the exercise, giving you an added bonus of extra gains in muscle mass.

Basketball Standards, Hoops and Goals – What’s the Difference?

I work for an online sports paraphernalia company that offers a wide variety of basketball apparel and equipment. So much so that potential customers are often confused about what to buy and what will ultimately fit their needs. The majority of the confusion pertains to basketball standards, hoops and goals and what each entails. Well, here’s the skinny on each.

Basketball Standard: Basketball standards are the most expensive of the bunch. They can be either portable or stationary. When you think basketball standard you should think of the type of basketball system that is used in the NBA or out on the playground. Simply put, a basketball standard is the entire package – rim, backboard, net and pole.

Basketball Hoop: When little Johnny writes to Santa Claus telling him he wants a basketball hoop for Christmas, he means that he wants the entire package. However, a basketball hoop is not quite the entire package. A basketball hoop is the combination of a rim, net and backboard, but no pole. Think of your high school gym. Yes, you probably had a basketball standard in there somewhere which the basketball team most likely used for real games. But you also had basketball hoops on the surrounding walls. That is what a basketball hoop is – a rim, net and backboard that can be fastened to an already existing structure.

Basketball Goal: The name of this particular piece of equipment get its name from its intended purpose. The word goal is something you strive towards. In sports, the goal is usually the place where you score points. Well, the same is true in basketball. The goal is just another name for the rim.

When purchasing sporting equipment, it is good to know the difference between the various technical terms associated with each individual sport. If you don’t, you may unintentionally buy something which you did not want.

Basketball Fitness Training – Why Every Hooper Should Hill Sprint

Serious basketball coaches are always looking for ways to get an edge on the competition – to gain an advantage. It’s why you spend so much time researching methods of training that will make your players faster and stronger – and jump higher – without taking up too much time to get results.

That’s why I believe that running hill sprints (which includes running bleachers and stairs) is a must for any basketball player.

This is because hill sprints provide a number of benefits to the basketball athlete. Here are the Top 6:

1. Hill sprints provide the perfect combination of strength and speed training.

It’s like lifting weights and sprinting at the same time. The hill gives resistance to your athlete’s sprints, making them more difficult while being shorter in distance and duration. Including hill sprints in your training program can bring great results in as little as 15 minutes 1 or 2 times per week.

2. Hill sprints build stamina.

Endurance is something that every basketball player needs – but it is a special kind of endurance. If you want your athletes to perform at their peak, then low, slow distance types of cardio just won’t work. Their endurance training needs to mimic the demands of the game. Those needs being – short bouts of intense exertion broken up by periods of lower intensities.

Hill sprints provide just this type of interval training. They will take your players’ hearts and lungs to intensities far greater than those found in jogging or traditional types of endurance training. Their body will become used to reaching these higher levels, and recovering quickly in between the “sprints.”

More and more scientific studies are showing that VO2 Max (the traditional measure of aerobic endurance) is improved as much – or more- by using high intensity interval-type exercise like hill sprinting.

Want your team to have their “wind” at the end of the game? Hill sprint.

3. Hill sprints increase ankle strength – helping to prevent one of the most common injuries in sports – the ankle sprain.

Ankles are made stronger due to the need to push off harder when sprinting up the hill. Because of the incline, more drive is needed than when sprinting on a flat surface. Improved ankle strength also leads to the ability to push off harder during the game – benefiting a player’s important “first step” and lengthening their stride when sprinting in a breakaway on the court.

4. Hill sprints increase basketball players’ speed and explosiveness.

This is because hill training promotes two key factors in running faster and jumping higher. First, it forces proper knee lift – essential for driving the legs downward and back for more force. Second, hill sprinting makes the sprinter dorsi-flex their foot while running. The closer the toes are brought to the shin, the more force they can apply on ground contact. Think of dorsi-flexing as loading your foot – then unloading it into the ground – pushing you forward.

Explosiveness is also shown in the way hill sprints can increase your players’ vertical jumps – a key measure of power. Jumping is really the same as sprinting – pushing your body forward (or up) against gravity. The more power you can generate from your legs when pushing, the farther or higher you will go.

5. Hill sprints provide a way to safely train your athletes.

In addition to protecting your ankles, hill sprinting protects your athletes’ from other types of injuries as well. The last thing you want to do is to injure your athletes while conditioning.

Hill sprinting provides safety in two ways: One, the slightly shorter stride length while running a hill sprint is a great way to protect hamstrings. Most hamstring pulls and strains result from over-extension – something which rarely occurs when sprinting hills.

Second, hill sprints can decrease the pounding on your players’ legs. Studies have shown that even a slight grade added to sprints can decrease the impact on the runner’s legs by as much as 25%. Shin splints, foot problems and sore knees can be greatly reduced by getting on the hills for your sprints.

6. Hill sprints as mental training

Besides all of the physical benefits of hill sprinting, they also promote mental toughness and goal-setting behavior in your athletes. Looking up at the hill can be daunting when your players are fatigued and nearing the end of their sprint session. By using the hill as a metaphor, you can show them the importance of having a goal (the top of the hill), taking the steps necessary to reach it (one step at a time up the hill), and celebrating their success when they reach their goal (their very own Rocky imitation at the top of the hill). Looking back down the hill after their workout, your athletes can feel the satisfaction of accomplishing something that may have seemed an impossible obstacle.

With all of these benefits for your basketball team, adding hill sprints to your training program should go to the top of your To Do List. It’s no coincidence that we found out that this year’s NCAA player of the year Kevin Durant made hill sprints a key part of his training. You can develop your own “special” players the same way.

Make your athletes stronger, faster, better conditioned, injury resistant and mentally tough with this “old school” training. You, your team and your fans will be glad you did.

How to Become a Starter on Your Basketball Team

In this article today I’d like to talk about several tips, tricks, and techniques that anybody can use to become a starter on their basketball team.

Basketball is the most exciting game in the world, unfortunately there are only five spots on the team and everybody else sits on the bench. Competition for those five spots can be fierce, so how do you make sure that you are one of the starting five? That’s exactly what I’d like to talk about in this article today.

Basketball coaches are looking for just a couple of things when they pick their teams. First they’re looking for athletic ability and second they’re looking for skill. Anything you can do to improve your ability in these two areas can help guarantee your spot on the team.

Over the years I’ve developed a near foolproof method that people can use to become a starter. It takes an incredible amount of work, but it’s worth it.

In lower levels of basketball such as junior high and high school, athletic ability is not as prevalent as it is in college basketball and in the NBA. So if you can stand out as an incredibly athletic person then right away you’ve got a better chance than everybody else on your team. There’s a fairly simple way to become more athletic and that is through distance running.

You should get in the habit of jogging every morning before school. Ideally you should focus on 4 mile jogs but it may take you a while to build up the strength for that so begin by jogging 2 miles and slowly build up to three and four or even five miles. This can be incredibly difficult for most people but if you stick to it you’ll be amazed at the results. If your school has a cross country running team then I suggest you join. Cross country season is usually in the fall before basketball season starts making this a great way to gear up for the season and get in shape quick.

Next you need to focus on your skills and this means practicing everyday. You should focus on shooting for at least 2 to 4 hours every day after school. Pick 10 spots on the basketball court and shoot baskets at those spots until you make 10 in a row at each spot, then move on to the next spot. This may be very difficult to begin with so you may have to start out making only five in a row from each spot and then gradually upping it to 10 in a row. Choose a variety of different spots all over the floor including three pointers. You should also make 50 free throws every single day to bulk up on your free-throw shooting skills.

These two things; building your stamina through cross country running and building your shooting by practicing making 10 baskets in a row from various spots on the floor will have an amazing effect on your overall game and almost guarantee you a starting spot on the team no matter what. The hard part is having the discipline to stick to the plan but as long as you do good things will happen.

Role Definition For College Basketball’s Associate Head Coach

College basketball is one of the most popular sports in the world. Head coaches at the Division I level are paid handsomely as are many of their staff members. The make up of coaching staffs is a confusing issue for the average fan. This article will clear up the role of the head coach associate head coach assistants, and support staff.

During most college basketball games on television a fan notices a large collection of suits. These suits represent members of the coaching staff of each respective school. Five, seven, or ten staff can be present on the bench during games. Who are all of these people?

The average college staff comprises the head coach and his assistant coaches. The number of assistants depends on the size and level of the program. A smaller school can have one, two, or possibly three assistant coaches. Mid level colleges, such as Division II and lower Division I, may have three to five assistant coaches. At the highest Division I level a support staff of coaches may reach seven or eight. Assistant coaches make up only part of the entire staff. Managers, trainers, graduate assistants, and statisticians can also be part of the bench make up.

A recent development at the college level is the associate head coach This is a confusing situation, and I to explain how this works.

Titles generally don’t mean a lot on college coaching staffs. You are either an assistant or a manager, basically.

The title of first assistant has little value as all assistants work just as hard or harder, in the case of graduate assistants at times.

The Associate head coach has been created to help assistants get head coaching jobs in two ways.

1. The title sets them apart from the rest of the staff externally/image- wise. It gives a coach with the title a little more leverage if the head coach moves on they they may look at the associate head coach first before going outside. Another factor is it can be a way to get this assistant more money, again separating him from the others. This title also can be a detriment in terms of staff chemistry. Egos are bruised and pride kicks in.

2. The associate head coach may help if an assistant looks applies for a head coach position at another school. An Athletic Director may look at an Associate head coach with more interest than “just an assistant.”

Remember that every staff is different in their approach to using the associate head coach title. There may be a plan behind it or just window dressing. Many programs and many head coaches have many different approaches to staff building. I hope this article will help you understand why so many suits adorn each college bench this winter.

The Secrets To Becoming An Unstoppable Basketball Player

Want to know the secret to becoming an elite basketball player?

Want to be “the go-to-player” on your team?

Okay well it is my pleasure to reveal to you, the secrets to becoming an unstoppable basketball player.

What Kind Of Player Are You?

First thing you need to do is put yourself in one of the categories. Which one of the following categories describe you the most.

Are you naturally talented? You don’t really practice much but you can still ball.

Are you skillful? This means that your hours of practice have paid off and you didn’t have natural talent for the game of basketball without endless practice sessions.

Are you athletic? You’re that guy that can jump higher than everyone else, run faster than everyone else, or you’re quicker than everyone else.

Are you a scrub? You’re not good at basketball yet but you’re willing to develop yourself into the skillful and athletic categories.

The Best Players In The NBA

The second thing you need to do is understand what makes an unstoppable basketball player.

Currently (year 2014) the top NBA players are Lebron James, Kevin Durant, and Kobe Bryant and the G.O.A.T. (greats of all time) is Michael Jordan.

What do they all have in common?

They all possess high level skill, athleticism, and basketball IQ.

So, if you want to be unstoppable you need to develop your skills, athleticism, and basketball IQ.

It’s not enough to have one or the other, you need to have them all.

What You Need To Do

Work on your game daily. You need to develop your skills by practicing daily. I’m not talking about going to the basketball court and shooting random three-pointers all day, instead, you need to go to the basketball court and work on your weaknesses and make your strengths even stronger.

Work on increasing your athleticism weekly. Incorporate vertical jump, quickness and speed, training into your weekly training routine. Athleticism will make all your developed skills look even greater.

Play as much basketball as possible and study the game of basketball. The more you expose yourself to basketball, the more you will understand it. Basketball IQ is simply the amount of understanding you have for how the game of basketball is played.

If you want to be an unstoppable basketball player you need to combine the attributes of high skillset, freaky athleticism, and unbelievable basketball IQ. These are all attributes that you can develop from scratch, which means you can transform yourself through hard work and determination.

Don’t be good. Don’t be great. Be unstoppable.

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