Weightlifting - Can it really help my game?

Just as important as improving your skill and intelligence is improving your body, which includes strength, flexibility, power, quickness, and speed. The greatest impact on your game, strength training for basketball should aim to develop explosive power. And that takes a little more refined than just lifting heaving weights alone. Your weight training program should focus on three aspects of your game:

1.) your acceleration and speed around the court
2.) your range on shots, passes, and ballhandling
3.) your explosive power -- in particular your vertical jump

There are three types of basketball weight/strength training:

1.) Maximum Strength
Maximum strength is the force that a muscle group can exert in a single, momentary contraction. In terms of basketball relivance, your maximum strength is should be executed as quickly as possible.

2.) Muscular Power
Power is a combinationof both maximum strength and speed of movement. You want to increase your maximum strength or speed of movement would losing the other, and this will increase your muscular power. The most effective power training is plyometrics, which combines the elements of both speed and strength in a single movement patterns.
3.) Muscular Endurance
Muscular endurance is your ability to perform repeated, high-intensity without fatigue is a reflection of your muscular endurance.

In terms of your strength training program there should 4 segments during the year/season:

1.) Off-Season - build functional strength
During this phase, the athlete wants to prepare joints, ligaments, and tendons for more intense work in the next training segments. In addition, you want to strengthen stabilzer muscles, balance the right and left side of the body, and correct any imbalance between flexors and extensors. This is the most important segment of strength training.
2.) Early Pre-season - build maximal strength
During this phase, your goal is peak strength. The athlete wants to convert into muscular power through plyo training.
3.) Late Pre-season - convert to muscular power
Using the plyometrics you developed in the previous stage, you want to convert that strength into basketball specific power. Your plyometric training is about to get your form and concepts almost perfect -- don't challenge your self to hard because it doesn't help you.
4.) In-Season - maintain muscular power
During this stage, the athlete wants to maintain the levels of muscular power that they have worked hard to attain.

NEXT TOPIC: Ball-handling Skill Development

Post Player Skill Development

Post Player Skill Development

Great post players must be able to score efficiently in 3 areas; on the blocks, in the high post, and in the short corner. He/she should always work on their hands, footwork, position, ability to score with both hands, passing, and rebounding. Versatility is the key.

WARM UP SHOOTING DRILLS

(50) 2 Ball Regular Mikans

(50) 2 Ball Reverse Mikans

(50) Form Shooting with strong hand (w/ heavy ball if possible)

(50) Form Shooting with weak hand (w/ heavy ball if possible)

(50) Set lifts from middle of the key (w/ heavy ball if possible)

(50) Bradley drill w/ 5 jumps (w/ regular ball)

(50) Set lifts from free throw line (w/ regular ball)

(25) Rim finishes from opposite side of basket on each side (w/regular ball)

(25) Step thrus from opposite side of basket on each side (w/ regular ball)

OFFENSIVE REBOUNDING SERIES - Need a partner or a coach; each move will begin with a toss off the backboard.

• Pogo - Coach will toss the ball off the backboard; player will jump and rebound the ball as high as he/she can. Once the player touches the ground he/she will go up as quick as possible without droping the ball below his/her shoulders. (FOCUS: rebound, keep ball high, quick jump, use outside hand) (10 shots rightside/10 Shots leftside)
• Pump-fake and put-back - Coach will toss the ball off the backboard; player will jump and rebound the ball as high as he/she can. Once the player touches the ground he/she will pump fake with knees flexed; after the pump fake the player will explode and finish the shot. (FOCUS: rebound, keep ball high, knees flexed, quick jump, use outside hand) (10 shots rightside/10 shots leftside)
• Pump-fake and powerslide - Coach will toss the ball off the backboard; player will jump and rebound the ball as high as he/she can. Once the player touches the ground he/she will pump fake with knees flexed, take a quick power dribble to outside foot, and powerslide to the opposite side of the basket, and finish. (FOCUS: rebound, keep ball high, knees flexed, power dribble, quick jump, use outside hand) (10 shots rightside/10 shots leftside)
• Tip-in - Coach will toss the ball of the backboard; player will jump and catch and shoot at the highest point while in the air. (FOCUS: rebound, quick catch, concentrate, finish) (10 shots rightside/10 shots leftside)
  

BLOCKS - FRONT PIVOT - Need a coach at the wing to pass the ball in the post. All passes should be received on a jump stop; once pass is received glass over your middle shoulder to occupy weak side defenders.

• Jump Hook - 1 rhythm dribble, and then on next dribble drop step middle and shoot a jump hook with your outside hand. (FOCUS: rhythm dribble, drop step middle, follow through on jump hook) (10 shots on the right block/10 shots on the left block)
• Up and Under - 1 rhythm dribble, and then on next dribble drop step middle and ball fake, and then step through with outside foot and shoot a lay-up with outside hand off the backboard. (FOCUS: rhythm dribble, drop step middle, good ball fake, step thru w/elbows high, finish) (10 shots on the right block/10 shots on the left block)
• Crab and Reverse - 1 rhythm dribble, and then on next dribble drop step to the baseline, and shot jump hook off the backboard with your outside hand. (FOCUS: rhythm dribble, bring defender middle, drop step baseline, finish high off backboard) (10 shots on the right block/10 shots on the left block).
• Up and Under - 1 rhythm dribble, and then on next dribble drop step to the baseline, pump fake and step thru with outside foot, and shoot a hook shot over the front of the rim. (FOCUS: rhythm dribble, bring defender middle, drop step baseline, good ball fake, step thru w/ elbows high, finish high off backboard) (10 shots on the right block/10 shots on the left block).

BLOCKS - REVERSE PIVOT - Need a coach at the wing to pass the ball in the post. All passes should be received on a jump stop; once pass is received glass over your middle shoulder to occupy weak side defenders.

• Reverse and Shoot - Reverse pivot with your inside foot (attacking middle), and shoot a jump shot (off the backboard if angle is available) (10 Shots). Reverse pivot with your outside foot (attacking baseline), and shoot a jump shot (off the backboard if angle is available) (10 Shots). Repeat on each block.
• Reverse and Go - Reverse pivot with your inside pivot (attack middle), rip ball thru tight to your stomach, and shoot over the front of the rim or opposite side of rim. (10 Shots). Reverse pivot with your outside foot (attacking baseline), rib ball thru tight to your stomach, and take a power dribble and finish with a power lay-up (10 Shots). Repeat on each block.
• Reverse and Cross - Reverse pivot with your inside pivot (attack middle), jab hard middle, cross step, power dribble, and power lay-up off the backboard. (10 Shots). Reverse pivot with your outside foot (attacking baseline), jab hard baseline, cross step, and finish over the front of the rim (10 Shots). Repeat on each block.

SHORT CORNER and HIGH POST SHOOTING - Need a coach at the wing to pass the ball or penetrate the ball.

• Block (working on creating space on middle penetration) - Coach will penetrate middle from wing, post player will space to the short corner for catch and shoot jumper. (15 Shots on each side)
• High Post (working on x-cut to short corner in zone offense) - Start at the high post in H position; cut to the short corner looking for the ball from the coach for a catch and shoot jumper. (15 shots on each side)
• Block (working on creating space on baseline penetration) - Coach will penetrate baseline from wing, post player will space up the lane line to the third dash for a catch and shoot jumper. (15 shots on each side)
• Short Corner (working on x-cut to high post in zone offense) - Start in the short corner; cut to the high post in H position looking for the ball from the coach at the wing for catch and shoot jumper. (15 shots on each side)

SCREEN AND ROLL SHOOTING - Need a coach/partner to dribble penetrate off the screen set by post player.

• Roll from Wing to Block - Coach will use side line screen looking for middle penetration; post will roll for a lay-up. Coach will hit the post on the roll/dive. (10 Lay-ups) (FOCUS: setting wide screen shoulder width, hard aggressive roll/dive). Repeat at each wing.
• Roll from Wing to Post Up - Coach will use side line screen looking for middle penetration, but the defenses switches; coach will hit the post on the post up off the roll (10 Shots) (FOCUS: setting wide screen shoulder width, aggressive roll/dive, good post up). Repeat at each wing.

SCREEN AND POP SHOOTING - Need a coach/partner to dribble penetrate off the screen set by post player.

• Pop to Elbow - Coach uses step-up screen on sideline, and penetrates baseline; post will pop to the elbow area look for catch and shoot opportunity (15 Shots) (FOCUS: setting wide screen shoulder width, pop to wing) . Repeat at each wing.
• Pop to Short Corner - Coach uses sideline screen, and penetrates middle; post will pop to short corner area look for catch and shoot opportunity (15 Shots) (FOCUS: setting wide screen shoulder width, pop to short corner). Repeat at each wing.
• Butt Screen - Coach uses butt screen set at the middle of the floor; post will pop to opposite elbow area of coach penetration for catch and shoot opportunity (15 Shots) (FOCUS: setting wide screen shoulder width, pop opposite penetration). Repeat each side.

NEXT TOPIC: Weightlifting: Can it really help my game?

Post Position

What makes a great post player? Great hands, footwork, position, ability to score with both hands, passing, rebounding, and strength to name a few. In order to be a great post player, you need to be able to score with both hands on both blocks. If you want to be a versatile post player, you need to able to score from the high post and short corner areas of the floor. Do tall players just learn post moves? All players should be encouraged to master all skills; guards that can post are great assets to a team's offensive structure. In order to play effectively in the post, one must be able to play in traffic and understand how to use their body to score in conjunction with the defender's body position.

All great post players develop an attitude that they are un-guardable and have a nastiness to their game. Great post player begins with position on the blocks; regardless if a player is right handed or left handed, players should be comfortable playing on the right and left block. When you look at post players in the NBA, different players have different go to moves and counters to their go to moves. Being a good post player is playing to your strengths; don't be something that you are not. For example, the first move every post player is taught is the drop step, but what if you aren't the strongest post in your league or conference. Utilize moves that play to your strengths, and your opposition weaknesses; play smart! Ideal post position is the first dash above the block area, this allows the post player space to operate in the pivot. Position is important on the blocks, but possession of the ball is critical. The position you receive on the pass will also dictate your back to the basket or face up game.

Post players should be comfortable playing with their back to the basket as well as facing up towards the basket. The ability to play with your back to the basket begins with utilizing front pivots, and the ability to play facing the basket begins with reverse pivots. Today, Tim Duncan of the San Antonio Spurs does a great job of utilizing his back to the basket game as well as his face up game, which makes him nearly un-guardable. Duncan can post smaller, weaker 4's and 5's, and face up bigger post players. In addition to playing on the blocks, post players must able to be effective shooters from the high post and short corner areas. Those are areas of the floor that must be utilized when guards and wings penetrate the middle of the floor, as well as the baseline to create proper spacing. These areas are also scoring areas when teams play zone defenses, such as 2-3, 1-3-1, or 1-2-2.

A good post player must be able to get good position, play with their back to the basket, and play facing the basket, but the essential part of the position is being to able to play in traffic and score effectively on both blocks.

NEXT TOPIC: Post Player Skill Development

Key Traits to Success

A sign of a good teacher/coach is the ability to inspire and motivate his/her students or players. This motivation lasts beyond their time spend on the court or in the classroom. I think its great to hear from former players and their invite you to their college graduation, weddings, or other important life events. I got the following key traits to success from one of my instructors in graduate school, Dr. Rich Cellini. One of the best teachers that I ever had because he constantly pushed you and challenged you to be better and to get it done!

KEY TRAITS TO SUCCESS

13. HARDWORK pays off, there is no substitute. No way under, around, or over it.

12. PASSION is the difference between making a living and living a life.

11. KNOWLEDGE - you have to know the game better than anyone else.

10. DETERMINATION - I will not be denied.

9. CONFIDENCE - be secure in yourself and your skills.

8. REPRESENT yourself in a good light.

7. RISK-TAKING - winners take calculated risks.

6. TEAMWORK - you can not do it by yourself; no matter how good you think you are.

5. ORGANIZATION - first things first. One step at a time.

4. HAPPINESS - have fun!

3. INTEGRITY - morals, values, ethics -- everything you pursue within a conduct of ethics.

2. COMMUNICATION - all forms. All conflicts are from miscommunication!

1. GET IT DONE! - make a play, think outside the box.

NEXT TOPIC: Post Position

Shooting Guard Skill Development

Shooting Guard Development is crucial to be an effective, consistent scorer, penetrator, and facilitator for your team/program.

WARM UP SHOOTING DRILLS

(50) 2 Ball Regular Mikans
(50) 2 Ball Reverse Mikans
(50) Form Shooting with strong hand (w/ heavy ball if possible)
(50) Form Shooting with weak hand (w/ heavy ball if possible)
(50) Set lifts from middle of the key (w/ heavy ball if possible)
(50) Bradley drill w/ 5 jumps (w/ regular ball)
(50) Set lifts from free throw line (w/ regular ball)
(25) Rim finishes from opposite side of basket on each side (w/regular ball)
(25) Step thrus from opposite side of basket on each side (w/ regular ball)

Jab Step Series - as you go through the jab step series, it is important to be able to jab and pivot off of both feet. Most players today are taught just pivot off their dominate foot (i.e., right-handed player is their left pivot), it is crucial to feel comfortable to jab and pivot off your right and left feet. The Jab Series will cover 3 basic elements: Jab and Shoot, Jab and Go, and Jab and Cross.

1. Jab and Shoot: (right wing) self-pass and catch with right foot as pivot; jab w/ left foot and shoot (15 Shots - FOCUS: on good stance, short/quick jab, and re-balance/shoot). (left wing) self-pass and catch with left foot as pivot; jab w/ right foot and shoot (15 Shots - FOCUS: on good stance, short/quick jab, and re-balance/shoot)

2. Jab and Go: (right wing) self-pass and catch with right foot as pivot; jab w/ left foot and attack middle of the floor; shoot 12 foot jumper/floater/rim finish (15 Shots - FOCUS: on good stance, short/quick jab, and explosive first step). (left wing) self-pass and catch with left foot as pivot; jab w/ right foot and attack middle of the floor; shoot 12 foot jumper/floater/rim finish (15 Shots - FOCUS: on good stance, short/quick jab, and explosive first step).

3. Jab and Cross: (right wing) self-pass and catch with right foot as pivot; jab w/ left foot and cross step/attack the baseline; shoot 12 foot bank shot/runner/rim finish (15 Shots - FOCUS: on good stance, short/quick jab, and quick cross step). (left wing) self-pass and catch with left foot as pivot; jab w/ right foot and cross step/attack the baseline; shoot 12 foot bank shot/runner/rim finish (15 Shots - FOCUS: on good stance, short/quick jab, and quick cross step).

Down Screen Shooting - as you go through the down screen shooting series you will notice the importance of using your inside pivot. When utilizing screens, the defense will dictate how you use the screen; thus, it is important to use the right footwork. If the defender is on your hip you will catch and go coming off the down-screen. If the defender gets caught up on the screen, you will pop to an open area behind the screen and catch and shoot. If the defender anticipates your pivot on the catch, you will crossover step and attack the area they came from. If the defender begins to cheat and meets you on the opposite side of the down screen you will fade to the corner.

1. Catch and Go: (right block) back-cut defender come off the screen at mid post area (cone/chair); receive the pass with your inside foot and attack the middle of the floor; floater/rim finishes (FOCUS: inside pivot - big step with your right foot on catch - 15 Shots). (left block) back-cut defender come off the screen at mid post area (cone/chair); receive the pass with your inside foot and attack the middle of the floor; floater/rim finishes (FOCUS: inside pivot - big step with your left foot on catch - 15 Shots).
2. Catch and Shoot: (right block) back-cut defender come off the screen at mid post area (cone/chair); receive the pass with your inside foot and catch and shoot (FOCUS: inside pivot - big step with your right foot on catch/follow through - 15 Shots). (left block) back-cut defender come off the screen at mid post area (cone/chair); receive the pass with your inside foot and catch and shoot (FOCUS: inside pivot - big step with your left foot on catch/follow through - 15 Shots).
3. Catch and Cross: (right block) back-cut defender come off the screen at mid post area (cone/chair); receive the pass with your inside foot and cross step/attack the baseline with a jumper (FOCUS: inside pivot - big step with your right foot and quick step with left/jumper - 15 Shots). (left block) back-cut defender come off the screen at mid post area (cone/chair); receive the pass with your inside foot and catch and shoot (FOCUS: inside pivot - big step with your left foot and quick step with your right/jumper - 15 Shots).
4. Fade to Corner: (right block) back-cut defender come off the screen at mid post area (cone/chair); at the screen step with your right foot and backpedal to corner to receive pass (FOCUS: inside pivot - big step with your right foot and backpedal creates separation from cheating defender - 15 Shots). (left block) back-cut defender come off the screen at mid post area (cone/chair); at the screen step with your left foot and backpedal to corner to receive pass (FOCUS: inside pivot - big step with your left foot and backpedal creates separation from cheating defender - 15 Shots)

Flare Screen Shooting - as you go through the flare screen shooting series you will notice the importance of using your inside pivot. When utilizing screens, the defense will dictate how you use the screen; thus, it is important to use the right footwork. If the defender is on your hip you will catch and go coming off the flare-screen. If the defender gets caught up on the screen, you will pop to an open area behind the screen and catch and shoot. If the defender closes hard on the catch, you will crossover step and attack the area they came from. If the defender begins to cheat and go under the screen, you will pop behind the screen for a catch and shoot.

1. Catch and Go: (right wing) w/ cone setting a screen in wing area, catch the ball with your inside pivot and attack the baseline w/ 12 foot jumper/runner/rim finish (FOCUS: set up defender before coming off screen, catch w/ inside pivot - 15 Shots). (left wing) w/ cone setting a screen in wing area, catch the ball with your inside pivot and attack the baseline w/ 12 foot jumper/runner/rim finish (FOCUS: set up defender before coming off screen, catch w/ inside pivot - 15 Shots)
2. Catch and Shoot: (right wing) w/ cone setting a screen in wing area, catch the ball with your inside pivot and shoot the 3 (FOCUS: set up defender before coming off screen, catch w/ inside pivot - 15 Shots). (left wing)w/ cone setting a screen in wing area, catch the ball with your inside pivot and shoot the 3(FOCUS: set up defender before coming off screen, catch w/ inside pivot - 15 Shots)
3. Catch and Cross: (right wing) w/ cone setting a screen in wing area, catch the ball with your inside pivot and quick cross step w/ left and shoot the jumper (FOCUS: set up defender before coming off screen, catch w/ inside pivot and quick cross step w/left- 15 Shots). (left wing)w/ cone setting a screen in wing area, catch the ball with your inside pivot and quick cross step w/ left and shoot the jumper (FOCUS: set up defender before coming off screen, catch w/ inside pivot and quick cross step - 15 Shots)
4. Pop Behind Flare: (right wing) w/ cone setting a screen in wing area, as you using the screen you notice your defender is going under the flare; you will stop directly behind the flare looking for the catch and shoot (FOCUS: mental awareness, catch and shoot behind screen - 15 Shots). (left wing) w/ cone setting a screen in wing area, as you using the screen you notice your defender is going under the flare; you will stop directly behind the flare looking for the catch and shoot (FOCUS: mental awareness, catch and shoot behind screen - 15 Shots).

Ball Screen Shooting

1. Use Screen: (cone at free throw line extended at right wing) - start w/ ball below screen, dribble to screen, then probe dribble, and the attack the elbow for jumper (FOCUS: keeping ball outside of your left foot, change tempo on probe and attack dribble) - 15 Shots). (cone at free throw line extended at left wing) - start w/ ball below screen, dribble to screen, then probe dribble, and the attack the elbow for jumper (FOCUS: keeping ball outside of your right foot, change tempo on probe and attack dribble) - 15 Shots)
2. Behind Screen: (cone at free throw line extended at right wing) - start w/ ball below screen, as you dribble to the screen you recognize that the defender is going under the screen and their is no show by the screener's defender; you will pull up directly behind the screen and shoot (FOCUS: keeping ball outside of your left foot, mental awareness of defender going under, and square shoulders and shoot - 15 Shots). (cone at free throw line extended at left wing) - start w/ ball below screen, as you dribble to the screen you recognize that the defender is going under the screen and their is no show by the screener's defender; you will pull up directly behind the screen and shoot (FOCUS: keeping ball outside of your right foot, mental awareness of defender going under, and square shoulders and shoot - 15 Shots).
3. Turn Down Screen: (cone at free throw line extended at right wing) - start w/ ball below screen, as your dribble to screen, their is a hard hedge by the screener's defender and your defender anticipates you using the screen, you will change direction and turn down the screen and attack the baseline w/ 12 foot jumper, runner, or rim finish (FOCUS: keeping ball outside your left foot, mental awareness of hedge, quick change of direction, and separation dribble - 15 shots). (cone at free throw line extended at left wing) - start w/ ball below screen, as your dribble to screen, their is a hard hedge by the screener's defender and your defender anticipates you using the screen, you will change direction and turn down the screen and attack the baseline w/ 12 foot jumper, runner, or rim finish (FOCUS: keeping ball outside your right foot, mental awareness of hedge, quick change of direction, and separation dribble - 15 shots).
   

NEXT TOPIC: 15 Key Traits for Success

Shooting Guard Position

Typically, the team's shooting guard is the best all-around shooter (3 point shooting and mid range shooting). The shooting guard must have exceptional ball-handling skills, which allow him/her to create their own shot; whether that that is on the wing, high post, or low post. Included in their exceptional ball-handling skills, a proficient ability to pass the ball is a must because it allows the shooting guard to create for his/her teammates. Just like any scorer, the shooting guard must learn how to create space to shot efficiently, as most shooting guards are keyed on by the defense.

All great offensive player develop an attitude that want to be unguardable. This starts with being able to play in the triple threat position on the catch. The triple threat position allows you to size up the defender, and makes you quicker to attack a defensive mis-step. Kobe Bryant does a great job of utilizes the triple threat position, and his ability to knock down the 3 point shot makes him unguardable. Most defenders will allow Kobe a cushion, which gives him airspace to get off his shot. His ability to knock down the 3 point shot makes his jab step and his first step that much more explosive. Most right hand players are taught to use their left foot as their pivot, and left hand players are taught to use their right foot as their pivot. It is always a good practice to be comfortable pivoting off both pivot. There are three basic elements to the jab step series: (1) jab and shoot, (2) jab and go, and (3) jab and cross.

In addition to being able to play from the triple threat, a good shooting guard must have be able to get open using different cuts. The three basic cuts are (1) v-cut, (2) L-cut, and (3) back-cut. The v-cut is the simplest way to get open; it is a hard fake to the rim, and hard cut back to the ball. If you are having a hard time getting open off the initial v-cut or if you have a physical defender, sell your cut to the basket, and reverse pivot into the defender and have your outside hand as a target for the passer. The L-cut is another way of getting open; start at the block, and walk up your defender to the elbow. Once you reach the elbow explode and pop out to the wing. When you pop out to the wing, push off your inside foot. The third way to get open is the back-cut; most defenses are geared to stopping the best offensive player. Usually the best way to stop a good scorer is preventing him/her from getting the ball in their favorite spots on the floor. If your defender is overplaying make a sharp cut to the ball with your hands as a target, once your defender jumps to the ball line, make a hard cut to the basket looking for the ball. To sell the cut, the shooting guard might want to use a auditory cue to get the addition of the ball-handler and defender.

A good shooting guard must be able to get open as well as play from the triple threat, but the essential part of the position is to be able to shoot efficiently from different spots off the floor in a variety of ways.

NEXT TOPIC: Shooting Guard Skill Development