8 Secrets to Warming Up for Athletic Performance Tuesday, April 24, 2007
Most athletes perform some type of regular warm-up and cool down during training and racing. A proper warm up can increase the blood flow to the working muscle which results in decreased muscle stiffness, less risk of injury and improved performance. Additional benefits of warming up include physiological and psychological preparation.
Benefits of a Proper Warm Up:
- Increased Muscle Temperature - The temperature increases within muscles that are used during a warm-up routine. A warmed muscle both contracts more forcefully and relaxes more quickly. In this way both speed and strength can be enhanced. Also, the probability of overstretching a muscle and causing injury is far less.
- Increased Body Temperature - This improves muscle elasticity, also reducing the risk of strains and pulls.
- Blood Vessels Dilate - This reduces the resistance to blood flow and lower stress on the heart.
- Improve Efficient Cooling - By activating the heat-dissipation mechanisms in the body (efficient sweating) an athlete can cool efficiently and help prevent overheating early in the event or race.
- Increased Blood Temperature - The temperature of blood increases as it travels through the muscles, and as blood temperature rises, the amount of oxygen it can hold becomes reduced. This means a slightly greater volume of oxygen is made available to the working muscles, enhancing endurance and performance.
- Improved Range of Motion - The range of motion around a joint is increased.
- Hormonal Changes - Your body increases its production of various hormones responsible for regulating energy production. During warm-up this balance of hormones makes more carbohydrates and fatty acids available for energy production.
- Mental Preparation - The warm-up is also a good time to mentally prepare for an event by clearing the mind, increasing focus, reviewing skills and strategy. Positive imagery can also relax the athlete and build concentration.
Typical Warm up exercises include:
Gradually increasing the intensity of your specific sport. This uses the specific skills of a sport and is sometimes called a related warm-up. For runners, the idea is to jog a while and add a few sprints into the routine to engage all the muscle fibers.
Adding movements not related to your sport in a slow steady manner: calisthenics or flexibility exercises for example. Ball players often use unrelated exercise for their warm up.
Which to choose? The best time to stretch a muscle is after it has an increased blood flow and has increased temperature to avoid injury. Stretching a cold muscle can increase the risk of injury from pulls and tears. So you are better off doing gradual aerobic exercise before stretching. Keep in mind that the best time to stretch is after exercise because your muscles are warm and pliable with the increase of blood in them. Make sure your warm up begins gradually, and uses the muscles that will be stressed during exercise.
Keep in mind that the perfect warm up is a very individual process that can only come with practice, experimentation and experience. Try warming up in various way, at various intensities until you find what works best for you.
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posted by Brandon Schenz @ 11:23 AM,
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Defensive Basketball Drills Guaranteed To Improve Your Skills Friday, April 20, 2007
Practice these defensive basketball drills and watch your team win more games.
Pay a lot of attention to this aspect of basketball drills. Yes, if you learn to shoot and pass well, you'll end up winning a lot of games. But, in the playoffs, you better be able to play "D". Great defense will bring home that championship.
Practice these defensive basketball drills, get back and stop 'em cold!
Defensive Basketball Drills
- Sliding: Begin in a defensive position with your head up. As the coach points left or right, slide in that direction. Stay low, don't cross your legs as you slide and keep your feet at least as far apart as your shoulders. Don't slide with your feet flat and don't let your heels touch the floor. This is hard work but builds up your stamina.
- Sliding #2 (drop-step): Start at the top of the free throw circle with your back to the basket and standing in a good defensive position. Slide to the left corner, spin on your left foot and slide across to the opposite corner. Then spin on your right foot and slide back up to the top of the key. This defensive basketball drill will help you with your conditioning, also.
- Roller slides: Get into groups of 4 or 5 players and give each player a basketball. The players start at one side of the lane and slide to the next side as they tap the basketball from one hand to the other. Roll the ball from hand to hand so the basketball never hits the floor. Be sure the players bend at the knees and not at the waist so so they stay down. Do this for about 1 minute then switch groups. Do it 3 times through. This defensive basketball drill works on staying down and sliding.
- Deny the Ball: Have a coach or player stand at the top of the foul line as a passer. Position one defensive player and one offensive player on either side of the basket. The offensive player will try to break free for the pass as the defender tries to keep the pass from being successful. Once the offensive player receives the pass, the defender gets into position and tries to stop the score.
- Gut drill: The team should yell while performing this drill. Have the team start under the basket and do a rim touch. Players then back-pedal to the foul line and make a defensive slide over to the left sideline. Then they defensive slide to the opposite half-court sideline. Next, do a defensive slide to the hash mark on opposite sideline before making a defensive slide back to the foul line. Sprint to the corner and then to the end where the drill started. The players should stay low and go as fast as possible.
- Switch Drill: This defensive basketball drill uses two offensive players and two defenders. One offensive player starts out at the top of the foul line circle (with the ball) and the other offensive player is at an elbow. The defender out front forces the player with the ball to drive toward the basket. As these two players pass the other offensive/defensive pair, the second defender steps out to stop the dribbler. The defenders have "switched". Now the two defenders keep playing defense on their "new" opponents.
- Run, find, defend, steal: This defensive basketball drill emphasizes how to get back on defense, force a turnover and then head in for the lay-up. Put the ball at about three-quarter court. Player 1 starts under the basket facing the opposite basket. Player 1 sprints to the first suicide line on the whistle, backpeddles to the next suicide line, then slides as if guarding opponent all the way to the ball. When they reach the ball, a coach or player should yell "steal" and Player 1 grabs the ball and goes in for a full sprint lay-up. Player 2 then starts drill. Players shouldn't cross their feet to avoiding losing balance.
- 3 on 2, 2 on 1: This drill uses 5 players. Position two players on defense at one end of the floor and three players on offense at the other end. The offensive players dribble the ball down and pass the ball around in order to find a good shot. The two players that were on defense now go on offense, the player who took the shot becomes a defender and the 2 new offenders work the ball back the opposite way for a 2 on 1 situation. The remaining offensive players now become the two defensive players and they start again. The defense must work hard during this defensive basketball drill as they are always out-numbered.
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Take the Charge: This is a defensive basketball drill that works on taking a charge full speed. It's physical and will create a team that goes to the basket
aggressively. Be sure to teach the proper technique on taking a charge before getting this one going.
Begin with three lines. Offensive players form the first line at the top of the key. Form two lines of defensive players. One on the outside of the three-point line at the baseline of one side, the other on the opposite side. On coach's whistle, the offensive players attempt lay-ups at full speed, trying to put defenders in jail. The two defensive lines try to take a charge by sprinting in front of the basket. The defenders need to get their feet set, collapse on contact, and slide on butt and hands for a safe fall to the floor. All three of the lines must be sprinting full speed to make this drill effective. - Quickly: This defensive basketball drill will work on quickness, strengthen the calf and quad muscles and improve defensive skills and positioning. Begin by blowing the whistle as a signal for the players to touch the floor, yell "defense" and get into defensive position. On the second whistle, players do 'hot feet'. Now dribble straight at them, have them roll backwards as if falling down and yell "uhh". Coach drops the ball, players drop and yell "loose". Dribble to the left and players follow in a defensive position. Dribble one handed and the players reach out as if to grab the ball and yell "hey". Anytime the coach isn't doing anything specific, the players do 'hot feet'. When the whistle blows, they stop. Do this drill for 10-20 minutes and add in the steps one at a time.
- Hands Up: This defensive basketball drill will utilize the whole team. It helps build awareness in defenders that they must keep their hands up. Have the offense run plays against the defense. Anytime a defender puts their hands down, have them run suicides with their hands up. You can "penalize" that one player or the whole defense to build in accountability.
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Press: Here's a defensive basketball drill you can use for 5 on 5 and works on the defensive press to create turnovers. Defender 1 starts on foul line. Defender 2
is on the right side at mid-court with defender 3 opposite 2. Defender 4 is at mid-court & defender 5 is at opposite foul line.
The offense puts ball in play and 1 defends the ball first. 2 or 3 will step out & trap if the ball comes to their side. If, for example, the ball comes to 3's side, 2 will move a bit closer to the ball but stay alert for a pass to the middle or their side. 4 stays in middle, moves back and looks for steal opportunities on center or cross-court passes. 5 stays at foul line but moves back while staying centered with any offensive players going past the line. 1 and 2 or 3 are trapping and trying to steal. If the turnover occurs, transition to fast break offense. If the turnover attempts fail, adjust into your regular defense.
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posted by Brandon Schenz @ 8:13 AM,
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The Top 4 Jump Box Exercises for Explosive Speed Thursday, April 19, 2007
1. Depth Jump to Sprint
Recent trainers have adopted a different version of Jumpbox training that include quick accelerations forward or laterally in sequence with Jump Box exercise. The Top Exercise for Explosive Speed off a jump box is a Depth Jump to Sprint. Do a depth jump off a 18, 24, or 30 inch box and land with your feet shoulder width or more apart. We like to do them with our feet in the same position - not with one foot in front of the other. Then crouch and explode forward into a 10 or 20 yard sprint. Alternate the back leg you explode from and work in sets of 5 for each side.
2. Lateral Depth Jumps to Springs
This is a more advanced exercise where you land stand sideways and jump off sideways and do sideways sprints. Keep these to 12 inch or 18 inch box heights.
3. Flying Step-Ups
If you've been doing regular step-ups - try these modifies step-ups and see how explosive your one-legged leaping will get. Start with one foot on the jumpbox and one foot on the ground. Explode straight up from that position and switch legs in midair, landing in the start position but with your feet reversed. Then, jump again and switch back to the original starting position. This is one rep. Do sets of 10 reps, and work your way up to 3 sets when you are in good shape.
4. Advanced Flying Step-Ups
For Advanced Flying Step-Ups you can jump higher off the box with the foot that is on the box. Step up with the foot on the ground, then hop with the foot on the box to gain more elevation. This will make the exercise much harder. The elevation should only increase after you master the lower Flying Step-Ups.
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posted by Brandon Schenz @ 8:23 AM,
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Basketball Rebounding Tips Wednesday, April 18, 2007
Rebounding is a huge part of the game of basketball.
Whether you play inside or out on the perimeter. Whether you're talking about offense or defense.
To get more playing time, increase your rebounding ability.
Check out the tips below to increase your rebounds per game, and get more playing time.
More rebounds = more playing time.
How to become a great rebounder
Being a great rebounder, like most other parts of the game of basketball requires more than just physical ability. This is true of most other sports as well. An athlete that really excels at their sport and separates themselves from the competition demonstrates a combination of physical talent, mental skill, fierce determination, and a tireless drive to succeed.
Which of these areas is most important? That's debatable, and there's no real answer. Without at least a baseline level of physical talent, a player will be hard-pressed to really compete at a high level or excel on a consistent basis. On the other hand, having a superior level of physical ability without adequate resources in the other areas leaves us with one of those amazing athletes that can't seem to "live up to their potential", seems to continually fall short in the clutch, and never really becomes the great player their talent led us to believe they would become.
So let's get to the question at hand: what makes a great rebounder?
Physical Skill
- There's no question that strength, jumping ability, explosiveness, conditioning, and timing are extremely important.
- Block-out technique is also vitally important.
Mental Focus
- This refers to the somewhat hard to define area of "the intangibles" and "knowledge of the game".
- Things such as anticipating when a shot is going to go up.
- Knowing, through experience and observation, where a rebound is likely to come off the rim.
- Anticipating which direction the opposing player is likely to move in an effort to grab the rebound.
- The ability to focus throughout a game (block out every time on the defensive end, go for the board every time on the offensive end).
Determination and Drive
- The competitive desire and drive to compete for every rebound.
- The drive and desire to battle the opposing player and win out over them.
All three of these areas contribute to success as a rebounder. But it all comes down to some very basic concepts: wanting to dominate the boards, focusing on every play, and working hard to make it happen.
How to dominate the offensive glass
Becoming a force on the offensive glass is all about effort. It's simply a matter of how much you want the ball and how aggressive you plan to be. There is technique involved of course, but that is often secondary to the effort level you are willing to give.
You see, as an offensive player, you start out at a disadvantage: if the defender is playing good defense, he'll be between you and the basket. Therein lies his advantage...he's got better position. It's up to you to neutralize that advantage (get even with the defender), or eliminate that advantage (get in front of the defender). That's your job.
The issue then becomes: how can you get next to (or in front of the defender), and how hard are you willing to work to make it happen? Here's how you get it done:
A quick first step
When the shot goes up, you have to make a quick first step to get around the defender. Don't give your opponent time to react or cut you off. Make the move quickly and aggressively. This is your chance to steal the advantage.
Counter-moves
If the defender cuts off your first move, don't give up. Keep moving. If your initial move is cut off, make another move in the other direction, or spin in the other direction to try to get around the defender. If your 2nd move is cut off, make a 3rd. If that move is cut off, make another effort. Keep battling until the play is over.
Effort and aggressiveness
Being a good offensive rebounder comes down to effort and aggressiveness. You have to decide to make the effort, on every play, to go after the offensive boards. And you have to make that effort with power and aggressiveness. Rebounding isn't for the faint of heart. It takes hard work and determination.
Focus
Great offensive rebounders give effort on every single play. They have a single-minded determination to attack the boards. This comes down to focus: making up your mind to go after every rebound, and never losing this mindset.
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posted by Brandon Schenz @ 7:42 AM,
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April 17th Sale from Midwest Basketball Tuesday, April 17, 2007
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posted by Brandon Schenz @ 9:12 AM,
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Fast Break Basketball Drills Sunday, April 08, 2007
Below you will find some great fast break basketball drills that will help you and your team score quickly and easily.
Before we get into those drills, let’s go over some important aspects of the fast break and why it’s so important to your success.
Since, over-all, the game of basketball is one of quick, fast action, it only makes sense for you to become very good at it, wouldn’t you agree? Both players and fans alike love this fast action style of basketball.
So, coaches, be sure you put the time in to really get your players ready to dominate this part of the game. Fast break basketball drills do more than just get you good at getting the ball up the floor quickly. They help improve quickness and reaction time, help players make quality decisions in the heat of battle and help over-all conditioning.
It must must become second nature for players to look for the fast break opportunity every single time they gain possession of the ball. If the pressure is put on the defense right away, many fast break opportunities will be successful just because of the tendency for a lot of defenses to relax as they get back.
Keep in mind that with this fast-paced style, players must be drilled constantly on fast break fundamentals. Many mistakes will be made in the beginning and a great deal of patience on the part of the coach is required.
The following fast break basketball drills will help players take quality shots off the fast break, become quicker with their ball handling skills, recognize fast break opportunities better, learn proper footwork, handle "3 on 2" and "2 on 1" situations correctly, etc.
Remember, if players are not schooled to perfection, there will be many problems and mistakes made during actual game action. But if you and your team work incessantly on these basics, you will dominate many teams that don’t work as hard as you!
Fast Break Basketball Drills
The main objective in all of these drills is to keep passing the ball up ahead and dribble only if no one is open. After making the pass, you want to fill the lane behind the teammate you just passed to. If that position is blocked, you need to be alert and flexible enough to fill the next logical lane. If you can get the ball up to the top of the foul line circle with a cutter on each side, a protector and a trailer, your team is in good position to score.
Note #1 - For all the following fast break basketball drills, left & right sides are as if you’re standing with your back against the wall at the rebound end and facing the direction the offense is heading after rebound.
Note #2 - Beginning positions for all the following drills: Player 1 in front of basket. Player 2 in low post to right of basket. Player 3 in low post to left of basket. Player 4 near foul line just right of basket & 5 near foul line to left of basket.
Series #1 - Rebounded in Low Post in Front of Basket
Fast Break Basketball Drill #1)
Player 1 rebounds. Player 2 cuts past 1, receives pass, then passes to 4 who has run out to right wing. 5 cuts to left wing, crosses over to middle, receives pass from 4 near half-court, then dribbles to top of foul line (if possible) to make the logical play that’s available.
In the meantime, 1 is slightly to the right of & behind 5 as protector, 2 has filled in trail position behind 5. 3 has crossed from left low post at one end through middle of court and ends up at right low post at opposite end. 4 continues across middle of court after passing to 5 from right wing and ends up in left low post at opposite end.
If 1’s pass goes to 3 instead, this fast break basketball drill can then be run with 2 & 3 exchanging positions as well as 4 & 5 exchanging.
Fast Break Basketball Drill #2)
Same exact play as #1 except we omit the pass from 1 to 2. 1 passes directly to 4 as 4 cuts to right wing. The rest is identical to #1 above.
Fast Break Basketball Drill #3)
After rebounding, 1 drives straight down the floor with the ball. After cutting to right wing, 4 cuts back to middle in front of 1 near mid-court. 4 receives pass from 1 and drives down middle of floor toward opposite foul line.
In the meantime, 1 has stayed behind and to the right of 4 as trailer. 3 has run from low post starting position to behind & to left of 4 as protector. 2 has run from right low post at one end to right low post at opposite end. 5 has run down to left low post.
If 1 had started the fast break basketball drill by passing to 5 or keeping the ball, other players must adjust.
Series #2 - Rebounded in Low Post to Side of Basket
Fast Break Basketball Drill #4)
After rebounding the ball, 2 passes to 4, who has cut to right wing. 5 has cut to left wing, then back to middle and receives pass from 4 near mid-court. 5 then dribbles down middle of floor.
Meanwhile, 4 cuts across middle to opposite side & ends up at left low post. 3 cuts from left low post at one end over to fill lane into right low post at opposite end. 1 has trailed behind & to the right of 5 as protector. After initial pass, 2 has cut across behind & to the left of 5 as trailer.
If 3 had grabbed rebound during the fast break basketball drill, 2 & 3 exchange assignments, as do 4 & 5.
Fast Break Basketball Drill #5)
2 rebounds, then passes out to 4 in right wing (just like drill #4). 3 cuts toward corner, then to middle and receives pass from 4 about half-way between foul circle & mid-court circle. 3 then drives toward opposite foul line circle.
Meanwhile, 4 continues across court after passing & fills lane into left low post. 5 cuts to left wing, runs across middle of floor & ends up in right low post at opposite end. 1 has run behind & to the right of 3 as protector. After the initial pass, 2 has cut through middle and is behind & to the left of 3 as trailer.
If 3 had rebounded, run the fast break basketball drill with 2 & 3 exchanging assignments as well as 4 & 5 exchanging their’s.
Fast Break Basketball Drill #6)
If the "D" shuts down the wing pass to 4, then 2 rebounds, 3 cuts to top of foul line & receives 2’s pass. 5 cuts to left wing, then to middle & receives pass from 3 near mid-court. (Both 3 & 5 can look for 4 cutting down right sideline). 5 then drives middle toward foul line.
Meanwhile, 4 continues down right sideline to right low post. After making pass to 5, 3 crosses over to left sideline & ends up in left low post. 1 has trailed behind & to the right of 5 as protector. 2 has trailed behind & to the left of 5 as trailer.
Series #3 - Rebounded in High Post in Front of Basket
Fast Break Basketball Drill #7)
4 rebounds near right foul line. 2 cuts to right wing & receives pass from 4. 5 has run straight down floor to mid-court, turns & receives pass from 2. 5 then drives down middle toward foul line.
After passing, 2 makes a screen for 4, who cuts down right sideline toward right low post. After the screen, 2 fills trail position behind & to the right of 5. 1 has cut from under the basket down middle of floor behind & to the left of 5 as protector. 3 has cut down left sideline to left low post at opposite end.
If 5 got rebound, they’ll exchange assignments with 4 while 2 & 3 exchange their assignments.
Fast Break Basketball Drill #8)
4 rebounds near right foul line. 3 cuts to left wing & receives pass from 4. 5 has run straight down floor to mid-court, turns & receives pass from 3. 5 then drives down middle toward foul line.
After passing, 3 makes a screen for 4, who fills lane down left sideline toward left low post. After the screen, 3 fills trail position behind & to the left of 5. 1 has cut from under the basket down middle of floor behind & to the right of 5 as protector. 2 has cut down right sideline to fill lane into right low post at opposite end.
Note that after 4 passes to 3, the play is identical as #7, but on the opposite side of the court.
Series #4 - After Opponent Score
Fast Break Basketball Drill #9)
1 takes ball out-of-bounds. 2 makes a fake in left low post, receives pass from 1. 4 has cut toward right sideline up near mid-court. 4 then makes a fake to get open & receives 2’s pass.
5 has cut to left sideline, then back to middle & receives pass from 4 near mid-court circle. 5 then drives down middle of floor.
Meanwhile, 2 has filled in lane behind & to the right of 5 as trailer. 1 has run down middle behind & to the left of 5 as protector. 3 cut to left wing, then across court over towards right sideline at opposite end, then finishes with cut to right low post. After passing to 5, 4 cuts behind 5 across the floor & fills lane down left sideline into low post.
If 1 had passed to 3 to begin the play, 2 & 3 exchange assignments as do 4 & 5.
Fast Break Basketball Drill #10)
Exact same play as #9, except 1 passes out to 4 near right sideline over 2 to start things. Can also be run from the other side with the first pass going out to 5.
Fast Break Basketball Drill #11)
5 fakes to left wing, cuts across middle to receive long pass from 1 near mid-court, then drives down middle. 4 fills outside lane down right sideline. 3 runs down left sideline to low post. 2 fills lane behind & to right of 5 as trailer. 1 fills lane behind & to the left of 5 as protector.
Series #5 - After Opponent Makes Free Throw
Note #1 - Beginning positions for the following "after free throw" drill: Right side of lane: Player 1 (nearest hoop), opponent, then Player 3. Left side of lane: Player 2 (nearest hoop), opponent, then Player 4. Player 5 is positioned at top of free throw circle.
Note #2 - Remember that for the purpose of this page, left & right sides are as if you’re standing with your back against the wall at the free throw end and facing the direction the offense is heading after the free throw.
Fast Break Basketball Drill #12)
Player 1 takes ball out-of-bounds. 3 cuts towards right wing. 5 breaks out to right sideline up near mid-court. 2 gets a screen from 4, breaks through the lane up middle of court & then down left sideline.
1 can pass in to 3 or 5. If 3 gets pass, 3 can pass up to 5, who then looks for 2 near the basket. Or 3 can try to hit 2 directly, who, once again, has cut down left sideline & then into the basket.
After the screen, 4 cuts through middle & fills lane down right sideline towards low post area. After inbounds pass, 1 runs down middle of floor & stays back as protector. After pass to 5 or 2, 3 runs to top of foul line while 5 cuts across court & fills in behind 2 near left high post area.
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posted by Brandon Schenz @ 8:24 PM,
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