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What to Look For in an Online Casino

2007-09-25T07:08:00.001-07:00

Sometimes you want to take some time and enjoy gaming online, but what should you be looking for? Here are some factors you should consider: integrity, entertainment value, quality of playing experience and openness in handling financial transactions.

Years in Operation

The first thing you should consider is how long a casino has been in operation. The longer the better, of course. While it is true that a URL can be registered for a couple of bucks and sit there for a long time, being more established suggests a better class of service that retains satisfied patrons more than most. The exact opposite is a fly-by-night operation that puts your deposit at risk.

Presentation

In terms of the face it presents to the world, an online casino in the virtual world is no different from a regular establishment in point of glitzy appeal. Of course the online variety should attract first-time visitors to stay and explore the patronage options. An online casino should exude glamour, a solid reputation, fun, excitement and the promise of rich winnings.

Integrity

An honest online casino highlights the fact that it has independent auditors.

Otherwise, it becomes pretty hard to judge the integrity of the operation. After all the barriers to entry are low. A complete gaming software suite can reportedly be had for at most $20,000. Beyond that, operating cost is little more than web hosting and payment processing services. Clearly, the profit potential is so huge that it iks bound to attract scam artists.

Bonuses

Healthy bonuses are obviously a powerful incentive. With that many online casinos to choose from, we almost take signup and reload bonus for granted. Take care not to.

Most casinos have deposit bonuses and loyalty programs. But before you dive headlong into the casino that offers the highest bonus, read the terms and conditions governing your being able to withdraw all your money when you’ve a mind to.

There are casinos that offer up to $1,000 deposit bonus. Guess what? You are required to play no less than 5,000 hands before you can withdraw that, assuming the amount credited remains intact in the face of house odds.

Another factor to consider is percentage payout. Independently-audited casinos prominently display their payout for the prior month. Naturally, the higher the payout rate the better. But since the online casino industry has become so competitive that almost all payout rates are at 97% or 98% nowadays, this is no longer a good discriminatory variable.

Deposit/Withdrawal

There are many ways, almost too many, to deposit money to your casino account. The more deposit options a casino offers the better. The predominant method is via credit card, naturally. This allows you to remit online and get the instant gratification of playing right away.

Opening an account with a payment processing company like Click2Pay or Moneybookers, on the other hand, requires a wait of 1-5 business days before an account is credited and validated. And it can be a pain to have to memorize another username and password.

The point is you have a choice of payment methods. Withdrawing money should be as easy as making a deposit. It never is so read the fine print carefully. It is a good, thing, at least, that most casinos now require two pieces of ID faxed/mailed in to confirm the withdrawal. Who knows, you might get lucky and we could be talking about real money in your account so the extra security precaution is worth it.

User Experience

The most frustrating thing a surfer experience is not able to navigate a site. Navigation and contacting customer service should always be a click away. In addition, customer service should be free and respond fast.

Graphical interface is another important feature. It definitely adds to the fun factor and it is so much nicer to look at easy-on-the-eye visuals than flashy animations.

Most casual players just want to get a thrill of the game without any financial involvement. A respectable casino will provide "Play For Free" before you play for real money.

More often than not, a popular casino will exhibit more features. Chat, for instance, adds to the fun when you can communicate with others while you are playing.

Location/Currency

This has to be one of the most overlooked features. If possible, choose an online casino that operates in your location. The internet world may have no boundaries but you do want the customer service rep’s to speak the same language/accent as you do, right?

Another reason for giving priority to domestic locations is currency exchange. Casinos and payment processing companies offer the worst exchange rates around. To avoid this, simply choose a casino that accepts the same currency you use from day to day.

The No Weights? No Problem Workout

2007-09-04T08:03:00.000-07:00

Midwest

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09/04/2007

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The No Weights? No Problem Workout

Sometimes, life doesn't allow you to have access to a gym or even a good set of weights -- when you're on vacation, perhaps, or serving 20 in solitary. But you can use nature's best barbell -- your own body. In fact, many athletes use their own body weight for hard-core workouts because it provides more than enough resistance when you're doing body-weight exercises. This circuit works all of your muscles, and you never have to lift a weight -- except your own.

EXERCISE	REPETITIONS	REST	SETS
Broad Jump	10-12	30 seconds	2
Diamond Pushup	10-12	30 seconds	2
Reaching Lunge	6-8 each leg	30 seconds	2
Bench Dip	10-12	30 seconds	2
Skiing Wall Squat	5	30 seconds	2
Donkey Kick	15 each leg	30 seconds	2
Boot Slappers	8	30 seconds	2
Shadow Boxing	50 punches	1 minute	2

Skiing Wall Squat - Lean against a wall, with your feet 18 to 24 inches away from it and shoulder-width apart. Bend your knees slightly and hold that position for 5 to 10 seconds. Bend deeper and hold. Repeat until you've hit five different positions; go as low as you can.
Donkey Kick - Get down on your hands and knees and kick your right leg back and up as high as you can. Finish by arching your back and pulling your knee to your chest. Repeat on the other side.
Boot Slappers - Stand with your legs slightly wider than shoulder-width, squat down, slap the sides of your ankles, then stand back up. Repeat 10 to 20 times. As a variation, after you slap your ankles, explode and jump straight up instead of standing up.
Shadow Boxing - Throw punches while bobbing on your feet like a boxer: 10 right jabs, 10 left hooks, 10 right hooks, 10 left uppercuts, 10 right uppercuts.
Diamond Pushup - Get into traditional pushup position, but place your hands directly under your chest with your index fingers and thumbs spread and touching; that's the diamond. Keep your back flat throughout the movement. Lower your body until your chest nearly touches your hands. Pause, then push your body back up to the starting position.

Variation 1: If the move is too difficult, put your knees on the ground.

Variation 2: Elevate your feet on a bench, chair, or bed.
Reaching Lunge - Stand with your feet shoulder-width apart. In one motion, take a lunging step forward as far as you can with your left foot and reach forward with both hands to touch the floor in front of you. Quickly reverse the motion to return to the starting position, then switch legs.
Bench/Chair Dip - Place your hands behind you on the edge of a bench or chair and your feet on another bench or chair (or the floor) a few feet in front of you. Lower your body until your upper arms are nearly parallel to the floor. Pause, then press back to the starting position.

Variation: Ask someone to add a weight plate, phone book, or your carry-on for extra resistance.
Broad Jump - Stand with your feet shoulder-width apart and knees slightly bent. Dip your knees and jump forward as far as you can. Land on both feet with flexed knees. Pause, turn around, then jump back. Complete a set of 10.

Variation 1: As soon as your toes touch the floor after the jump, jump again immediately.

Variation 2: After each broad jump, squat slightly and quickly explode straight up, reaching both arms overhead. Land with flexed knees, then jump forward again.

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Sunglasses Wholesale

2007-07-30T07:01:00.000-07:00

What is Wholesale?

Merchandisers and retailers know that wholesale products are the only way to go. Wholesale products are products available at the price that big retailers pay. Big retail outfits do not pay the same price for their products that they sell those products for. How would they make money if they sold their merchandise for the price they paid for it? Usually by buying in bulk, big retailers get their products at wholesale. What does wholesale mean, really? It means buying products cheaply, much more cheaply than at retail prices.

Can Anyone Buy Wholesale?

The best part about wholesale products is that just about anybody can buy them. Usually, you don't even have to be a big retailer to buy wholesale merchandise. With summer fast approaching, sunglasses are becoming a hot commodity. The sun may be out all the time, but only when summer rolls around do people consider buying new sunglasses. Smart retailers are cashing in and stocking up huge displays of sunglasses, offering a siren song to those who don't want the sun in their eyes. And, best of all, these smart retailers are making money by purchasing sunglasses at wholesale prices.

You don't have to be a known and established retailer to buy products like sunglasses at wholesale prices. Anyone can buy wholesale if they can find what they're looking for at wholesale prices, and if they buy in bulk. Buying in bulk helps you to buy at those wholesale prices. And you can mark the price up to whatever price you think people will pay, returning a profit on every pair of sunglasses sold.

Where Can You Find Wholesale Sunglasses?

The great thing about wholesale products is that a lot of companies offer them. Do a little shopping around on the Internet, or even look up wholesale suppliers in the phone book. With a little wheeling and dealing, you can get the best price on wholesale sunglasses. Wholesale products are very affordable and bring you a nice profit. There are tons of wholesale sunglasses suppliers on the Internet. Just make sure you buy your sunglasses at wholesale, not retail.

How Do Wholesalers Make Their Money?

Wholesalers buy their products at cost. This means that if a pair of sunglasses costs five pennies to make, wholesalers buy those sunglasses for five pennies apeice. Wholesalers then turn around and offer the same sunglasses to you for a dime. They make a huge profit and you're still saving money. It is almost impossible, unless you are a wholesaler, to find sunglasses or any other products at cost. This is why retailers and others must go through wholesalers, who have access to at-cost products. But even if wholesalers are making money off of you, you're making money off of your customers. This is the way that product-selling works.

Wholesale Sunglasses

By buying wholesale sunglasses and then selling them at retail prices, you directly profit from every single sale. If you buy each pair for one dollar and then sell them each for ten, that's a huge return! That may sound impossible, but wholesale sunglasses can be purchased very cheaply and sold for much higher prices. Why is this possible? Because most people don't know how to buy wholesale or even that it can be done.

Summer's here, and everyone is worrying about how best to shade their eyes. Hot, new styles of sunglasses are selling out almost as soon as they come into stores. Buying wholesale sunglasses is your way to cash in on the action, and make profit for yourself. Why buy retail when you can buy wholesale?

3 mistakes players make heading into the off-season

2007-07-23T10:52:00.001-07:00

Midwest

Basketball

07/23/2007

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3 mistakes players make heading into the off-season

Avoid these mistakes and you'll be well ahead of the competition

The off-season is the time to develop your game through your personal training and workouts. So look to our website and this newsletter over the coming months.

We'll give you the tools and information to help you get the most out of your off-season training so that you're ready to dominate come next season.

With the season over, it's only natural to take a breath and relax a little bit. And you should. After a long season, your body needs time to rest and recover. But after you give yourself plenty of time to re-charge (both mentally and physically), it's time to get put your training program into high-gear.

The off-season is where you really develop your individual skills. And the best way to do this is to create a solid, well-thought out off-season training program.

But I find that many players don't really have a plan for their personal skill development. They'll say things like "I'm going to work on my game," or "I want to get better," or "I'm going to work out hard this Summer." But if you press them for specifics, they really don't have any.

To train effectively, you can't just have a hazy "I want to get better" plan. To get the most out of your training, it's best to develop very detailed and specific steps about what you will work on, and how you're going to do it.

The 3 biggest mistakes you can make going into the off-season are the following:

1.) Not evaluating the prior season

The best way to determine what you need to focus on this off-season is your performance from the past season. Where did you excel? Where did you struggle? What moves seemed to work and which ones didn't? What did your coach tell you was a strength or a weakness?

Be honest with yourself and really evaluate what your strengths and weaknesses are. And also take a look at what your team's strengths and weaknesses were and will be next season. Did your team's star point guard graduate? If you work on your ball handling and court leadership, maybe you can step into that role in the upcoming season. These are the things you need to look at as you plan your Summer workout and training program.

2.) Create a plan

We already touched on this, but it's so important that we'll emphasize it again here: you've got to develop a plan. You becoming a better player isn't going to just "happen". You going out and shooting around for 20 minutes a couple times a week is not going to help you get to the next level.

Sit down, think through this past season, write down your strengths and weaknesses, and plot out what you need to work on. Really develop a comprehensive plan on how you're going to improve. This plan should include basketball skill work (i.e. work on your shooting, ball handling, rebounding, etc.), but also strength and quickness training as well.

One of the best ways to develop an off-season workout plan is to talk with your coach, or work with a personal trainer/private coach. You may have some great ideas about what you need to work on and how you can do it, but a coach with lots of experience can often give you input and insight that might really be beneficial to you.

And guess what? A full off-season training plan doesn't really become real until you write it down and put it on a calendar. Lots of players will say "It's in my head...I know what I need to work on." Well, that may be well and good, but to really have an effective, multi-month plan, you've got to put it down on paper. To really make it real (and effective), you need to get it down on paper and a calendar.

3.) Not following through on your workout plan

A small percentage of players (below the pro level) actually create an off-season training program for themselves. Fewer still follow through on it.

If you really have the dedication and desire to improve, you have to work on your game day after day, week after week, month after month. Working out hard a couple times here and there will help, but repetition is the mother of skill, and the only way you can really improve as a player is to work on your game again and again.

You can separate yourself from a lot of your competition simply by outworking them. People don't like to feel uncomfortable, or work too hard, or get out of their comfort zone. So you can easily get the jump on a large percentage of your competition by following through, day after day, with your workout plan.

Dedication and follow-through can be your "secret" weapon to dominating the competition and taking your game to the next level.

So there you have 3 of the most common mistakes I see players making as they head into the off-season. By taking an honest look at your game, putting together a plan, and following through on that plan, you'll avoid these mistakes and become a better player.

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The Top 4 Jump Box Exercises for Explosive Speed

2007-07-10T05:46:00.000-07:00

Midwest

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07/10/2007

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The Top 4 Jump Box Exercises for Explosive Speed

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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Do this Move to Keep your Defender Guessing

2007-07-02T10:14:00.001-07:00

Midwest

Basketball

07/02/2007

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The Stutter Step Jump Shot

As you keep beating your defender off the dribble with crossovers, behind the back moves, etc, your defender will wise up and start backing up in anticipation of your forward motion.

Now you've got him vulnerable to your jump shot.

Come at him hard, head up.
Stutterstep to make him think you're trying to blow by him again.
As he bites on your fake by backing up, take advantage of the momentary space he's given up to take your jump shot!

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The Top Five NFL Stadiums

2007-07-02T07:44:00.001-07:00

A good football stadium can make even a losing game not seem like a total loss. If you’re not a fan of one of the top teams in the NFL then at least you may be a fan who gets to watch games in one of the top stadiums the NFL has to offer. Out of all 31 stadiums the NFL teams play in, one man went out and ranked them from best to worst. Thanks to Dan Pompei you can have an idea of where you’d like to view a game.

In fifth place comes Cleveland Browns Stadium in Cleveland, Ohio. With this stadium do you not only get to view a good football game but you can also travel a few minutes to view the Rock and Roll Hall of Fame and the Great Lakes Science Center. Even the architects felt they should let fans see some of the city by creating gaps in the seating bowl where fans can look upon downtown Cleveland. Also, with all of the glass in the stadium, a fan doesn’t have to feel as confined as in other stadiums where all they see are other fans and the game.

In fourth place is Ford Field, home of the Detroit Lions. Ranked by Dan as the best indoor stadium ever, the brick and exposed duct work make this stadium feel like a trendy oversized loft that was converted from an oversized factory. With a seven story atrium and a connection to Hudson’s warehouses, Ford Field was built like more of a workplace than a football stadium. Thanks to the Ford family, the field has really invigorated Detroit’s downtown area.

Coming in third is Houston’s Reliant Stadium. Since the dome is made from a fiberglass fabric, sun is a natural star in this stadium. Enough light is allowed in the stadium for it to have natural grass which the players seem to love and the game will be fun to watch whether the dome is open or closed.

The second best stadium belongs to the Tampa Bay Buccaneers. Raymond James Stadium has a layout all its own. From the palm trees in the end zone to the flags along the top of the stadium, this place really stands out. The north end zone also sports a 103 foot long pirate ship in Buccaneer Cove is what really separates this stadium from the rest. And for those fans who love sun, every part of the stadium gets it so no one is left in the dark.

Finally, coming in first was Qwest Field belonging to the Seattle Seahawks. The stadium offers a beautiful view of Mount Rainier, Puget Sound, the Olympic Mountains, and the Seattle Skyline. From various points in the stadium a fan can view these attractions, along with the game. How does it get any better? The field isn’t far from downtown Seattle so a fan does not have to go far to do some pre and post game partying.

Please be sure to get your NFL schedules and visit any of the great stadiums of the National Football League.

2007-06-22T11:41:00.000-07:00

Motivational Quotes for Basketball

2007-06-22T05:11:00.000-07:00

This is going to be a special page for you to bookmark and re-visit whenever you're in need of Motivational Quotes for Basketball.

Why?

Because we've collected self motivation quotes from not only basketball players and coaches, but also from people outside the game who have had great success in their chosen field.

It's easy to limit your inspirational sources to those found in the game of basketball. However, you can also apply the principles found in the words of a spiritual teacher such as Wayne Dyer or a personal growth coach like Anthony Robbins.

Enjoy the following Motivational Quotes for Basketball and always remember to find sources of motivation and inspiration from as many sources as you can possibly find...

Motivational Quotes for Basketball (1-5)

"Destiny is not a matter of chance, it is a matter of choice. It is not a thing to be waited for, it is a thing to be achieved." - Jeremy Kitson
"Be strong in body, clean in mind, lofty in ideals." - Dr. James Naismith (creator of basketball)
"There is no sadder sight than a young pessimist." - Mark Twain
"I'm a great believer in luck, and I find the harder I work, the more luck I have." - Thomas Jefferson
"I have no individual goals. We play for one reason and that's to win the title. Practice is more important than the games, and I will practice when I'm hurt, when 95 percent of the players in this league would sit out. I expect all of you to do the same thing. You will follow my lead." - Michael Jordan

Motivational Quotes for Basketball(6-10)

"The difference between men who succeed or fail is their ability to handle pressure." - Edwin Louis Cole
"Because a fellow has failed once or twice or a dozen times, you don't want to set him down as a failure till he's dead or loses his courage." - George Horace Lorimer
"Courage and initiative come when you understand your purpose in life." - John Maxwell
"Don't let the fear of the time it will take to accomplish something stand in the way of your doing it. The time will pass anyway; we might just as well put that passing time to the best possible use." - Earl Nightingale
"Beliefs have the power to create and the power to destroy. Human beings have the awesome ability to take any experience of their lives and create a meaning that disempowers them or one that can literally save their lives." - Anthony Robbins

Motivational Quotes for Basketball(11-15)

"You don’t have to get it right, you just have to get it going." - Mike Litman
"You can't get much done in life if you work only on the days when you feel good." - Jerry West
"Motivation is a fire from within. If someone else tries to light that fire under you, chances are it will burn very briefly." - Stephen R. Covey
"People often say that motivation doesn't last. Well, neither does bathing - that's why we recommend it daily." - Zig Ziglar
"Motivation is what gets you started. Habit is what keeps you going." - Unknown

Motivational Quotes for Basketball(16-20)

"We are what we repeatedly do. Excellence, then, is not an act but a habit." - Aristotle
"There's no scarcity of opportunity to make a living at what you love. There is only a scarcity of resolve to make it happen." - Wayne Dyer
"People are always blaming their circumstances for what they are. I don't believe in circumstances. The people who get on in this world are the people who get up and look for the circumstances they want, and if they can't find them make them." - George Bernard Shaw
"I am grateful for all my problems. After each one was overcome, I become stronger and more able to meet those that were still to come. I grew in all my difficulties." - JC Penney
"Your attitude is an expression of your values, beliefs and expectations." - Brian Tracy

Motivational Quotes for Basketball(21-25)

"You're the only one who can make the difference. Whatever your dream is, go for it." - Magic Johnson
"The person who sends out positive thoughts activates the world around him positively and draws back to himself positive results." - Norman Vincent Peale
"Dare to live the life you have dreamed for yourself. Go forward and make your dreams come true." - Ralph Waldo Emerson
"The key to success is to keep growing in all areas of life - mental, emotional, spiritual, as well as physical." - Julius Erving
"Never let your head hang down. Never give up and sit down and grieve. Find another way. And don't pray when it rains if you don't pray when the sun shines." - Leroy 'Satchel' Paige

Motivational Quotes for Basketball(26-30)

"Attitude - not aptitude - determines your altitude." - Unknown
"No pessimist ever discovered the secret of the stars, or sailed to an uncharted land, or opened a new doorway for the human spirit." - Helen Keller
"If you have ability in a certain area, why not capitalize on it and improve it and use it?." - Wilt Chamberlain
"Most of us serve our ideals by fits and starts. The person who makes a success of living is one who sees his goal steadily and aims for it unswervingly. That's dedication." - Cecil B. DeMille
"The greatest revolution of our generation is the discovery that human beings, by changing the inner attitudes of their minds, can change the outer aspects of their lives." - William James

"How can I become a great player?"

2007-06-21T12:48:00.000-07:00

Midwest

Basketball

06/21/2007

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This is a question I've been asked over and over again...

"How can I become a great player?"

And as you might expect, there's no simple answer to that question. But I can tell you one of the most important parts of becoming a great player is consistency.

Great players are consistent in their ability to play at a high level. They do certain things well (usually a lot of things), and do them well on a consistent basis.

Guys like Jordan, Kobe, LeBron...all the great players bring their A-game night-in and night-out. You know they're going to play well just about every time they take the floor. Of course, no one is perfect, and everyone has off nights. But the really great players play at their best on a consistent basis.

Consistency can help your game in a number of ways, such as:

Getting you more playing time: coaches like knowing what they're going to get out of players, and so someone that does things consistently well is more likely to get more playing time since the coach can depend on them.
Getting you the ball more: players are more likely trust you and pass you the ball if they know you'll do something good with it.
Getting you noticed by coaches and scouts: if you are a solid, consistent player, coaches and scouts will notice and be more likely to take an interest in you, and be more likely to want you on their team.

So the next logical question is: how can a player become more consistent? Again, no easy answer, but here are some proven ways that will help:

Practice, practice, practice: the better your skill-level, the better you'll be able to play at a higher level, and do it consistently.
Work on the mental part of your game: the more confidence you have in your abilities, the easier it will be for you to play at a high level, and do it night-in and \ night-out.
Learn how to focus before games, and re-focus during games: being able to focus on the task at hand is a key element of playing well. Not only do you need to be able to block out distractions before games, but you should develop the ability to re-focus yourself during games (at half time, during time outs, etc.). The better able you are to focus, the better able you'll be to play at the top of your game.

Consistency isn't something that comes overnight. It's something you build over time as your skill-level increases, as you become more confident in your game, and as you develop your ability to focus and maintain focus over long periods of time.

But I can tell this: if you can develop consistency in your game, you'll be well on your way to becoming a much, much better player.

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3 Essential Ingredients to Perfect Passing

2007-05-29T12:32:00.001-07:00

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05/29/2007

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Always remember that passing is a shared responsibility between two players.

The 3 essential ingredients to perfect passing are:

Pass is on target to the hands displayed by target man
Pass is on time right when he's open
Pass is catchable - crisp - not too hard, too soft.

Be sure to step in direction of the pass whether it's the chest, bounce, or overhead pass.

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3 Essential Ingredients to Perfect Passing

2007-05-29T12:32:00.000-07:00

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05/29/2007

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Always remember that passing is a shared responsibility between two players.

The 3 essential ingredients to perfect passing are:

Pass is on target to the hands displayed by target man
Pass is on time right when he's open
Pass is catchable - crisp - not too hard, too soft.

Be sure to step in direction of the pass whether it's the chest, bounce, or overhead pass.

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How to Build Injury Proof - Workhorse Hamstrings

2007-05-22T10:31:00.001-07:00

You've been doing: Machine leg curls

Switch to: Body-weight leg curls

HERE'S WHY

Machine leg curls have you lifting only your lower legs. Leg curls done on a bench with your feet anchored have you lifting almost your whole body. Now take a wild guess as to which one builds more muscle. You could leg curl on a machine for the rest of your life and never expose your hamstrings to the load they'll get with just one rep of the body-weight leg curl-an exercise that also builds core and glute strength.

HERE'S WHAT YOU DO

Find a bench with a leg station. A flat bench is ideal, but a decline bench will work, too. Kneel on the foot of the bench facing the top of it and anchor your heels behind the pads of the leg station. Tighten your glutes and abs-your body should be nearly straight from your thighs to your head throughout the movement. Straighten your legs a bit until you feel tension on your hamstrings, and hold your hands out in front of you to catch yourself if you lose position .

Continue straightening your knees, lowering your body as far as you can without losing control (you'll need to bend your hips a bit as you go down). Now reverse the motion, using only your hamstrings to pull your body back up. (You can bend at the hips a bit again to make it easier if you need to.) That's one rep.

For maximum benefits, perform three to four sets of four to six reps, resting 60 seconds between sets.

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Coaching Tip - Develop Leaders

2007-05-21T10:34:00.001-07:00

Use the coaching tip you're about to learn in the following basketball coaching article and watch your basketball record (or any sport, for that matter) improve by leaps and bounds!

How To Increase Your Coaching Record By At Least 25%

"How can I become a better and more effective coach?" We hear this question frequently and there's obviously more than one answer. Today, let's explore one coaching tip that will lead to you being a better coach.

You need to identify one or two players on your team you think can develop into leaders. You see, mediocre coaches just have a bunch of followers. Superior coaches take the time to develop leaders that in turn aid the coach in leading the team to a winning tradition.

In his book, "Developing the Leaders Around You", John Maxwell says, "The greatest leadership principle that I have learned...is that those closest to the leader will determine the success level of that leader. ...the people closest to me 'make me or break me'. ...My goal is not to draw a following that results in a crowd. My goal is to develop leaders who become a movement."

Isn't that what you want as the coach of your team? A couple players that can help you create a "movement" of winning attitudes, winning work ethics - a winning synergy.

Think about this for a minute. How far do you think Phil Jackson would have gone without the leadership roles filled by Michael Jordan, Scottie Pippen, Shaq and Kobe? How about how the leadership of the "Triplets" helped Jimmy Johnson with the Dallas Cowboys?

How much do you think Brian Billick appreciated the leadership of Ray Lewis in 2000 when the Baltimore Ravens won it all? Do you think Gregg Popovich would be as successful without Tim Duncan & Manu Ginobili providing further leadership roles?

By empowering one or two of your players to stand up and become leaders, you create a powerful extension of yourself. Now, these leaders free you up in certain situations where leadership is needed.

If some players are "doggin' it", sometimes a "push" from a "player leader" is more effective than when it comes from you. There are some cases where only your leadership can make the difference. But there are others where the leaders you develop can step in and provide the needed words or action.

The end result of surrounding yourself with a couple of quality leaders is it makes you a more effective coach and leader. Which is exactly what you're looking for, isn't it?

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Overspeed: What's Your Speed Limit? You Can Raise it!

2007-05-07T08:54:00.001-07:00

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05/07/2007

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Overspeed: What's Your Speed Limit? You Can Raise it!

What is Overspeed Training?

The purpose of overspeed training is to increase both your stride rate and stride length by forcing you to perform at a much higher level than you are capable of without assistance. Imagine running down a hill, where your legs step further and you run faster you normally do. Continuous training in this fashion will get your nervous and muscular systems accustomed to running at a faster pace. After several weeks of training with assistance, you can now run without assistance and at the faster pace you have been training at.

Words of Caution

Take Overspeed Training VERY seriously. Because you are running faster than normal, sometimes you cannot handle the speed and can take a nasty fall. We advise training on soft surfaces such as grass. Here are a few other pointers:

Always use Overspeed Training at the beginning of your workout, after a general warm-up and stretching session. Only when your muscles are not fatigued can you train correctly and have less chance of injury.
Rest completely between sets. You are working for longer and faster strides, not conditioning or endurance.
Progress slowly. In your first week, sprint only at 3/4 speed to get your body used to the extra assistance.

Types of Overspeed Training

The easiest form of Overspeed Training is Downhill Sprinting. It is also the most dangerous because it is usually a harder surface and many people do not perform it correctly. Use about a 50 yard area that is between 1 and 3 1/2 degrees slope. Any more than this and there are more potentials for overstriding or falling. Wear protective clothing, such as a jacket and training pants to prevent cuts and scrapes. Again, we do not recommend downhill sprinting, but if you are to do it you should do it correctly.

The second form of Overspeed Training and probably the most popular, is parachute assisted training. With a parachute, you run with resistance, and with a quick release you let the parachute go and enter the Overspeed phase. This method seems to work the best because you can control when you want to release and enter the Overspeed phase.

The third form of Overspeed Training is the use of elastics. Most commonly, two runners will run, one in front and one in back, and the back runner will lag behind, then get pulled by the elastic and enter the Overspeed phase. Alternatively, you can do this exercise alone while tied to an anchor, and get pulled toward the anchor. The solo exercise involves a quick release feature, where you release the elastic and continue to run past the designated point.

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Changes in Laker Land

2007-05-03T10:27:00.001-07:00

Now that the Phoenix Suns have taken care of the Los Angeles Lakers in five games, there should be plenty of changes on the Lakers' roster before the '07 season begins.

They just don't have the firepower to compete with the elite teams in the NBA.

After the loss last night, Kobe Bryant has stated that he wants to see changes now. Although he wants something done to make the team better (Jermaine O'Neal maybe?), he also says he has plenty of years left to play.

As reported by ESPN.com...

"Kobe also disputed the notion that the Lakers will only see the 28-year-old's best for a few more years.

'I think I can play at this level for another six, seven years,' Bryant said. 'I still have one more bullet to fire.'

Translation: Bryant ranks as the game's greatest singular talent while eating pretty much anything he wants. By changing his diet when necessary, Kobe figures he can extend his longevity as an All-Star.

So ...

If Bryant is right, Laker Lovers needn't worry that Kobe's window for winning a championship without Shaquille O'Neal is down to two or three more playoff runs.

The concern, if you want to fret, is Bryant's patience."

LaMar Odom wants to remain a Laker but is probably as good as gone since he's the best thing the Lakers can offer in a trade package, other than Bryant (who's obviously not going anywhere).

Should be interesting to see whether the Lakers can make the right moves to get Kobe and Phil Jackson the help they need to win another NBA championship.

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Be an Offensive Threat

2007-05-02T07:58:00.000-07:00

Let me get right to the point...

When I coach players in my private coaching sessions, I'm always amazed at how tentative players are on offense. They catch the ball, turn and face the basket, are a little hesitant, and aren't sure if they should dribble, shoot, or pass the ball.

Forget that kind of attitude! As an offensive player, you should be thinking one thing: be an offensive threat.

As an offensive player, there's no time to be tentative, or uncertain, or shy. To be a good offensive player, and to be a good teammate, you have to be a threat to score, and a threat in helping your teammates score. Period.

Being a threat means many things:

Being able to score the basketball (puts pressure on your man to guard you)
Being able to score in a variety of ways (puts even more pressure on your man to guard you and be honest)
Being able to see the floor and make good passes to teammates
Being able to run the offense effectively
Setting good screens to help your teammates get open and score
Crashing the offensive boards

Notice how being an offensive threat is much more than just being able to shoot the ball. As an offensive player, you're part of a team. And as part of a team, you have to be able to run the offense effectively, make good passes, and help your teammates score as well (by making good screens, strong cuts to the basket, flashing to open spots on the floor, etc.).

Being a solid threat starts with the basic triple threat position. Once you catch the basketball, turn and face the basket in a good athletic stance. This is where your main job as an offensive threat begins. You've got to be able to keep your defender honest by being ready and able to score the ball (whether with a shot, or a drive to the basket).

In summary, being an offensive threat is much more than just having a good jump shot. You have to be able to score (of course), but you also need to put pressure on the D in other ways: be a good passer, run the offense effectively, and above all, be confident and aggressive.

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8 Secrets to Warming Up for Athletic Performance

2007-04-24T11:23:00.000-07:00

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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Defensive Basketball Drills Guaranteed To Improve Your Skills

2007-04-20T08:13:00.001-07:00

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.
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.
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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The Top 4 Jump Box Exercises for Explosive Speed

2007-04-19T08:23:00.000-07:00

1. Depth Jump to Sprint

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

4. Advanced Flying Step-Ups

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Basketball Rebounding Tips

2007-04-18T07:42:00.000-07:00

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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April 17th Sale from Midwest Basketball

2007-04-17T09:12:00.000-07:00

Midwest

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04/17/2007

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Fast Break Basketball Drills

2007-04-08T20:24:00.001-07:00

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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Basketball Speed and Agility Training

2007-03-28T07:57:00.000-07:00

Basketball is a game of skill. But it’s also a game of athletic ability and movement.

To be a good player, not only do you have to know the game and have good basketball skills, but you also have to be extemely agile.

Improving your ability to move quickly around the court and you’ll be a better player. Period.

The game is all about movement: whether it’s driving by a player on offense, sliding to defend a dribbler, or going after a loose ball...increasing your quickness and agility gives you an edge over the competition.

No matter how good a player you are, you can improve your level of play by becoming faster (up and down the court), and quicker (laterally and explosive movements).

Basketball is a game of movement. But it’s also a game of stops-and-starts. Think about a typical trip down the court as an offensive player: sprint to the offensive end of the floor, hustle 10 or 12 feet across the court to set a screen, roll to the basket, make a quick move to get open to catch a pass, pass and screen away, cut to the basket for a potential offensive rebound.

It’s all about footwork, movement, mobility. The defensive end of the floor requires equal (or even greater mobility and agility).

So, it’s up to you to work on this part of your game. It takes hard work and persistence to get better, but you can do it, you can improve this area of your game.

If you’re really dedicated to improving your game, take a look at some of the drills below. I work on these drills with my private training clients, and I know they are very effective.

Also, here’s a tip: I recommend doing a lot of speed and agility training on grass instead of on the basketball court. It’s much easier on the joints.

Agility Ladder Drills

These are often associated with other sports (such as soccer or football), but every basketball player should use an agility ladder to work on their foot speed and agility.

There are various drills you can do with an agility ladder, but here are a few basics to get started:

One foot hop (go through each box hopping on one foot, then do again with the other)
Two foot hop (go through each box using both feet)
High knees (go through the boxes brining your knees up high)
Two feet in each box (using a running motion, step into a box with your right foot, then your left, then into the next box with your right, then your left and continue this pattern)
One foot in each box (same as above, but this time, only one foot will land in each box)
Sideways one foot in each box (sliding to your side, you’ll put one foot in each box)
Sideways two feet in each box (same as above, but both feet will hit the ground in each box)

There are numerous other agility ladder drills (way more than we can list here). You can pick up an agility ladder at a local sporting good store, or online. Take a look at the SPARQ line of training equipment. They have lots of good stuff to help you work on your speed and agility.

Jump Rope Drills

Old school? No doubt about it. But also very effective.

Jumping rope is a great way to get warmed up for a workout, but it’s also a great way to work on your foot speed. Here are a few drills:

Speed jumps (jump fast, and we mean as fast as you can)
One leg (alternating between your right and left foot...for example, jump 4 or 5 times on your left foot, then move to 4 or 5 jumps on your right)
Running jumps (jump rope while moving from one end of the floor to the other...it’s more a fast walk than a run, but you get the idea)

Cone Drills

Cone drills are great at making you faster. Here are a few good drills I use with my clients:

Sliding drills (place 2 cones 6-8 feet apart and defensive slide from one to the other...then move them 10-12 feet apart and do the same. They key is to slide fast...very fast.)
The T-Cone drill (place 3 cones in a straight line about 3 or 4 feet apart, then place 2 other cones about 10 feet apart at the top of the "T". Now, start off running back and forth between the 3 cones and out to one of the cones at the top, then back-pedal to the starting spot. Do the same thing again, this time out to the other cone at the top, and back-pedaling to the start). Go FAST.

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Basketball Dunk Skills

2007-03-26T10:37:00.000-07:00

How to dunk a basketball. Well, there are a few things one needs to keep in mind when you start dunking a basketball.

One is to remember there is a lot more to the game than just the dunk. And not to spend too much time on learning how to dunk. Even though it’s fun and can be addicting.

But some good things about dunking a basketball are:

When it’s done during the game and you’re the one doing the basketball dunk, there are fewer things that’ll feel as great as that.
It gets your fans and teammates into the game and even more importantly, it gets you into the game
It can be a big confidence booster for you and a morale buster for those you’re playing against.

If you’re athletic enough and good at dunking a basketball any which way you want, then I doubt you need to read this. But for others it takes time and practice.

The best thing to do to become a better basketball dunker is to work your legs. This helps more then just dunking. Running hills and jumping rope helps a lot. There are several different things you can do. I suggest finding out what leg workout works best for you.

Don’t spend too much time working on dunking a basketball. About 10 attempts after each workout or practice is all you need. It’s addicting, I know. But try to make basketball dunking a part of your game rather then just for showing off while shooting around.

Some like to jump off one leg and others like to jump off two. One leg is better for fast breaks and it helps you use your momentum a lot better.

Two legs are better for post players who only take one dribble most of the time. When doing post moves, this will help you go to the basket stronger.

When you jump, always think ’JUMP’, and jump as high as you can. Don’t always try to hang on the rim. Just putting it down helps a lot. A lot of basketball dunks are missed because guys try to hang on the rim to show off.

Most people who can dunk will do it with one hand. I like the two handed basketball dunk better because I have more control over the ball. This is something that’s really just personal and there’s no real orthodox way of dunking a basketball.

To sum it up, dunking is not all there is about basketball. It’s just a part of the game and only has been for a short time.

Dunking a basketball can help your game out and it can make your game worse. But it does help your confidence out to know you can do it whenever you want.

Just practice and watch how others might do it. Try to learn from the best. But, most of all, work on the other parts of your game and just slowly bring dunking into yours.

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