DeMatha 55, St. John’s 54. 2.1 seconds left. St. John’s had ball on their baseline. We were one stop away from advancing to the WCAC semi-finals. They threw the ball just shy of mid-court. One of our players went for the steal (and missed it). Their player calmly caught it, pivoted, took one hard dribble and fired a shot from just inside half-court.

Swish. Buzzer sounded. Ref signaled ‘basket good.’ Their team, staff and fans rushed the court.

Game over, 57-55

Those final 2 ticks of the clock summarized a very disappointing 2012-13 season.

But you know what?

The past is over… we need to learn from it.

The future is coming… we need to prepare for it.

The present is here… we need to live it.

Moving on…

Last week I had an unparalleled opportunity to spend 48 hours in Houston, Texas as a member of an exclusive Gatorade Sports Science Institute Basketball Task Force. It was an honor to take part and a thrill to meet and learn from some of the brightest minds on the planet regarding nutrition, hydration and performance enhancement.

I wanted to share some of the highlights of what I learned from the speakers:

· If you want to gain muscular size and/or muscular strength, you must consume adequate protein after your workouts.

· Your body can only use approximately 20 grams of quality protein in one meal, so taking in less is inadequate and taking in more is unnecessary for muscle growth.

· You should aim to take in 20 grams of quality protein every 4-5 hours for the 24 hours following your workout (with the first 30 minutes after you workout being the most important).

· Chocolate milk or an appropriate recovery shake are perfect for post workouts.

·Age appropriate strength training is extremely beneficial for youth and adolescents because the body’s connective tissue finishes developing by age 17 (NOTE: not muscle development, connective tissue development).

· As bodyweight increases (primarily in the form of body fat), the occurrence of injury increases.

· Proper nutrition isn’t just about fueling your body. It is also about fueling your mind. Can you make correct game speed decisions when you are fatigued? You can’t play if you can’t think.

· Nutritional success depends on your ability to plan ahead and prepare.

· “A proper diet can’t make an average player elite. But a poor diet can make an elite player average.”

· Recommend daily protein requirements for elite level athletes: 1.3-1.8 grams of protein per KG of bodyweight

· Dehydration impairs cognition and mental readiness.

· As little at 2% dehydration will (negatively) affect performance.

How do you know if you are dehydrated?

o You are thirsty

o Your urine is dark yellow

o You see a slight drop in normal body weight

Main causes of cramping:

o Fatigue

o Electrolyte deficiency

o Dehydration

· The most underrated recovery technique to aid in max performance is sleep!

· Teenagers need 9-10 hours of quality sleep (very few every get that).

Checklist for quality sleep:

o You fall asleep within 30 minutes

o You sleep through the night with minimal interruptions

o You feel refreshed upon waking up

How to get quality sleep:

o Keep your room cool, dark, and quiet

o Remove all electronics (computers, phones, TV’s, etc.)

o Have a consistent routine (certain bed time, etc.)

Naps are an excellent way to aid in rest and recovery:

o Do NOT nap within 2 hours of a game (you will feel groggy)

o Do NOT nap after 4pm (it will throw off that night’s sleep)

o Do NOT nap longer than 30-45 minutes

I hope you found these nuggets as helpful as I did. Just following the basics when it comes to proper nutrition, hydration and rest & recovery can play a huge role in your performance on the court.

Train hard. Fuel smart.

Alan Stein

http://www.About.me/AlanStein

PS: Here is a killer recipe from Keith Baar (@MuscleScience):

Peanut Butter Bars

1 cup Natural peanut butter

½ cup Crushed bananas

½ cup Honey

Pinch Salt

1 cup Whey protein powder (chocolate)

2 ½ cup Oats

1. Heat the peanut butter, crushed bananas, salt, and honey in a sauce pan

2. Add the protein powder and mix well

3. Add the oats and mix until combined

4. Press the mix into a pan with a spatula

5. Let cool, cut, and enjoy

The post How to Fuel for Performance – Alan Stein appeared first on Home.

Coach Taylor from Smarter Team Training (http://www.smarterteamtraining.com/) did an excellent Podcast on Ganon Baker about why do you want to coach?

The post Do you know WHY you want to Coach? – PODCAST appeared first on Home.

Here is a recent letter I wrote to some players. They asked me how to improve during the off season.  They said there is so much information out there on improvement, what do I REALLY need to do? Here was my response:

Thanks for your interest in us and I know there is a ton of info out there.  I hope we can make it very clear for you on what you need to do to get better. I can assure you, the below solutions WILL WORK if YOU DO!!

As the HS season winds down and the spring AAU season heats up, I hope you are getting some MUCH needed rest. The spring and summer are very long and you must be sure you are refreshed and injury free.

A few things you need to think about this off season!

Mentally:

• Any losses and frustration you had during the season about anything, let that motivate you, fuel you, let that give you that edge to work and get better!
• Talk with your coach or your parents and see what your weaknesses are.  Write them down. Then come up, with a game plan on how to improve them. You have to be strategic, scientific about this.  Chart out a timeline and how many reps you will get in daily to improve your flaws. THIS IS VERY IMPORTANT!  You have to have solutions to improve your game.
• Watch film weekly with some of you and some of your favorite NBA/WNBA/College players.  You must educate yourself on what you did well this year, and what you did not do well.  Always grow!  A lot of my NBA guys who I worked out did this during the off season

Physically:

• Get your skill workouts in – 5 days a week – 1-2 hrs a day
• Learn 2 new moves! Make them your go to moves!
• Play a lot of 1 on 1, 2 on 2, and 3 on 3 games against older tougher players.
• Add muscle to your frame by lifting weights.
• Improve your diet, where you are getting protein and amino acids!
• Make sure you are getting in your ACL prevention exercises weekly

Specifically, think about these details:

• When you train, pick 4 moves to work on. Maybe start out with a move and a counter off the dribble and a move and a counter off the 1 foot finish. Work on them until you feel you have mastered them at game speed by yourself.
• Then pick 4 more moves. A move and a counter out of the triple threat.  Then a move and the counter off a 2 foot finish.  Master them.  It might take a week; it might take 2 months, depending on your talent and ability to learn.  Every person is different.  I have had young players take 3 months to learn something and other players 3 days…it varies.
• Then add 2 more dribble moves (You get the picture?)
• THE MOST IMPORTANT thing you need to do is everyday play 1 on 1 or 2 on 2 to “try out” and “test” your moves.  There is no way your reads are going to be fresh or correct in 5 on 5 if you don’t get the reps in 1 on 1.  I mean think about it, in a 20 min 1 on 1 game you will get 30- 40 reps at taking and attacking your defender.  Where in a 5 on 5 game you might get 5 or 6.

So you have to play 1 on 1 try out moves, fail, try again, see what works.  I played at every level HS, D1 College, Europe pro ball, and NBA tryouts.  We all played 1 on 1 daily.  I trained over 50 NBA players; they all play 1 on 1 DAILY.

So play more 1 on 1 daily.  Learn what works and does not work.  But play against good competition or players better than you, so you grow! GROW means

G- Get better Daily

R- Real practice with reps.

O- Opportunities to be taken advantage of

W- Work HARD! A ridiculous work ethic and have a will to win.

And make sure you stick to a move and a counter until you have mastered it by yourself. You can do a lot of different drills but just make sure you are only working on a move and a counter for half the workout and then another move and counter during the other half.

Get after it!

GB

The post The Off Season needs to be “Your Season” appeared first on Home.

National Skills Select- Spring draws players from 10 states and Canada. Here’s a look at some of the High School Standouts:

Kelvin Powell @kppros

2014

Brittany Johnson (5’10 Power Forward/ Wing – Pickerington, Ohio) – Pickerington, Ohio has been a mainstay in producing quality female basketball players for over three decades, Johnson only adds to that list. A powerfully build forward who showed the ability to post small defender and score on the block and the mid-key area. During the skills session she showed off a good combination of skills both of a guard and power forward.  Despite very limited athleticism, Johnson can score in a variety of ways.  Her feel for the game, vision and passing skills are above average and should make her a worthy scholarship candidate at the low DI or high DII levels.

Kayla Pack (5’8” Guard – Columbus, Ohio) – Hard-nosed, gritty and unselfish are the positives that describe the make-up of this young lady’s game.  Pack feed off the energy of both the skill sessions and the five-on-five competition. An All-Central District Honorable Mention Selection following her junior campaign at Worthington-Kilbourne, look for Pack amongst the district’s top performers following her senior year.

2015

Sydney Bordonaro (5’7” Guard – Lower Burrell, PA) – We chronicled Bordonaro’s note-worthy abilities following the Fall GPS Invitational in Atlanta.  Her level of play continues to deserve praise and acknowledgement. Crafty and engaged are additional adjectives that we’ll add to the moniker. She also appeared to have become a half step quicker. A very strong penetrator, especially executing to her right, the Pennsylvania native is surely moving into a sure-bet Mid Division I level prospect. 

Susan Bossler (5’7” Guard – Reading, PA) – Bossler may have been the most consistent performer all weekend.  Her athletic ability is starting to show along side of her basketball skill set.  She can get past defenders equally effective going right or left.  Her shooting range is showing a marked improvement that can be attributed to her additional strength. But what will get her noticed long term is her ballhandling, her speed, her deceptiveness with the ball and her precise shooting from the mid-range areas on the court. Susan is a smart player with a very bright future.

Kailey Beard (5’6” Point Guard – Columbus, Ohio) – Beard is an effective penetrator with average athleticism. She’ll need to improve her overall ball skills (ballhandling, passing abilities, etc) to warrant Division I consideration at the point guard position.

Brittany Ward (6’1” Forward – Indianapolis, IN) – To say that Ward was all over the court throughout the weekend would be a gross understatement.  This was Ward’s second trip to Columbus for Skills Select and she looked more comfortable and more intense in both sessions.  Her leadership was apparent and her communication on the court was a pleasant surprise in this age of silence and muteness.  At 6’1”, Ward is a defensive-minded athlete who demonstrated the ability to guard multiple spots on the court and able to contest shots both on the perimeter and at the rim.

2016

Tristan Philpot (5’7” Combo – Liberty Township, Ohio) – We often see players at a young age and notice that their mannerisms and demeanor reflect maturity beyond a player’s current age. Philpot is that type now. She moves like a player. A playmaker by what appears to be nature – Philpot will be a prospect in due course.

Kylee Tressler (5’6” Guard – Defiance, Ohio) – a slender guard who has a good long-term potential.

Sarah Agnello (5’8” Combo – Erie, PA) – An outstanding prospect that excels in transition with her long strides down the court.  Once she has the ball in her hands she capable of finishing going right or left.  Agnello is a physical guard despite her frail build.  She showed great range on her jump shot and a willingness to play within the offense.

Molly Hammersmith (5’11” Forward – Ayersville, Ohio) – A versatile young forward who showed the ability to use her body extremely well.  She projects as an inside-outside threat as she develops into a college prospect.  She had one of the best finishes during the 5-on-5 game-play with a nice reverse lay-up that not only got her past her defender, but deceivably around the help side defenders as well.  Hammersmith was always around the basket and the action.  Good defender.

Kortney Eisenman (6’3” Post – Columbus, Ohio) – In terms of pure potential from a size standpoint, Eisenman may have been the most promising young post prospect present.  Already possessing a strong frame and height measuring close to 6’3”, the Columbus native has all the making of a Division I post, even at this early stage of her career.

Tyana Robinson (5’9” Wing – Indianapolis, IN) – Sharp-shooting will always be demand at every level in the game of basketball. In Robinson, we think we’ve identified one of the classes’ purest marksmen.  She does an excellent job of moving without the ball to free her self from the defense.  Her range extends well beyond the arc.  She drained bomb after bomb in route to being the leading scorer during the game play.  She was also willing to be an active participant during the skills and drills portion.  Robinson will need to improve her ability to score off the dribble and must increase her defensive efforts, but this a prospect whose development is worth tracking at every level of Division I.

Abby Weeks (5’8” Guard – Cincinnati, Ohio) –Weeks was a one-day participant, but that one-day was enough for us to take notice the 5’8” guard’s game.  The Cincinnati native is a solid defender with good and active feet.

The post Columbus Girls National Event – March 2013 appeared first on Home.

The 2013 Spartan Spring Break Camp in San Antonio was powerful. The Danny Green Shooting Workout comes from the Spartan Basketball camp that Danny made an appearance at. His very personable demeanor with the players brought an amazing element to the camp.  Green is a great role model to youth basketball players and a testament of persistence when following one’s dream.

As you will see in the video, he was very willing to share insight with the players on what he does within the drill that makes him so successful in the Spurs system.

The Danny Green Shooting Workout show cases some of the drills used during camp.  There are also some drills that are great to build into before getting into the game situation shooting. After watching the video, download the shooting workout and get to work!!  As always leave a comment and share this with all that it can benefit.

Our goal at Spartan Basketball is to help every player wanting to get better. Through is how we can make that happen.

For Information On Spartan Camps In San Antonio Go To: www.spartanpt.com/san-antonio-basketall-training

The post Danny Green Shooting Workout – Tim Springer appeared first on Home.

Below are some nuggets on Michael Jordan. I just got back from Spain, where I ran his camp. We trained the top 40 players in Europe age 16.  These guys were 6’4″ to 7’1″… Great, skilled players.  Just when you get soft and think, you can play?  Man, all these players would take your spot in a heartbeat, if you don’t work man!!

Michael Jordan was the best to ever to play the game.  He lived it, he loved it, he was committed to it daily!  You see people think commitment is saying you are going to do it, doing it for awhile and then they get satisfied.  Many people commit to basketball goals but never FINISH!  Many people say and speak their actions but they can’t get through the grind!  Commitment is EVERY SINGLE DAY! Every Day, until the job/goal is done!  You see commitment is a daily, everyday choice!  This is the reason I was able to become a good HS/college/pro player and as a coach build an empire and then partner with Elev8 Sports Institute.  My commitment produced value.  That’s why we will have one of the best basketball academies in the World, because our team is committed!  Committed UNTIL!  Until the job gets done!  I will be disappointed if you guys don’t achieve your goals, because you have a God given gift!  However I’m ecstatic that All of you are still committed to making yourselves GREAT!!

Michael Jordan did not “Fall out of Sky” and become a great player!  He was committed to being the best!  3 things MJ always wanted to do as a player!
1.  He wanted to get the most out of his body, He hit the weights HARD!
2.  He wanted to turn his weaknesses into strengths.  He was not afraid of his flaws.  He recognized them and attacked them with FIRE and PASSION!
3.  He competed in everything and wanted to WIN at it ALL!  He hated to lose and always had a motor to win!!

As a player you should have 3 things you want!!

MJ always had a presence.  He said, “I never wanted anyone to see me weak, tired, hurt, in pain, nervous, or defeated!”  MJ scored 37 and won the game 5 championship against Utah, with a 103 degree fever, he never let his enemy beat him!

As a player your presence, is not everything, IT’S THE ONLY THING that can reach you to the next level. AND IT STARTS IN PRACTICE!

MJ never wanted to be:
-SOFT
-SELFISH
-SILENT

SOFT
We cannnot let ourselves be soft!  Physical play, finishing plays, pursuing the 50/50 balls, contesting, boxing out, pressuring the ball, hard chest/feet blitzes, chesting , “hitting cutters,” all these things make you harden the “softness” out of your team and yourself!

SELFISH
We cannot be selfish.  With our teammates, with our parents, with our teachers!  Our mantra at E8/GBB Academy is – FAMILY
Forget About Me I Love You.  Share the ball, call out screens, and help full body helps on drivers.  Accept coaching with no disrespect in return.  Accept criticism from teammates (Dwight Howard )…respect curfew, drug/alcohol free seasons in regards to team rules.  Selfishness is cancer to teams.  As a business owner I CRUSH it, if I see it! As a player you should too!!

SILENT
You, as a leader cannot be quiet.  Greatness is not shy or introverted!  As a Leader you have to be engaged, high fives, tone of voice has to be like “thunder,” sometimes rain, what I’m saying is you have to have charisma in your delivery of leadership!  Jordan was always after his teammates well being!  He raised the bar and expected his teammates to exceed him!  It was hard to play with Jordan because he held you accountable!  You can’t fake it with him! He was not silent!

Quick story:  1981 NC was on the cover of Sports Illustrated with 4 starters, Matt Doherty, James Worthy, Sam Perkins, Jimmy Black, and Dean Smith.  NC #1 in USA!  MJ was only one missing! Why? Dean said he did not earn the right to be on the cover yet.  He has not proved anything!  So true!  The problem with today’s players is that they feel entitled to success instead of earning it.  Players are rewarded based on potential and too early.  This gets in the way of their work ethic and desire.

MJ’s BREAKTHROUGH came when he made the game winning shot vs G-Town as a freshman!  That was his step of greatness that he used as a “reference point,” fuel for motivation and confidence, credibility he needed to get the next great step!

As a person we all need breakthroughs!  I have had many in my teaching/playing career, what about you?

Mike made the cover of Sports Illustrated 50 times!  More than any other athlete of our time.

MJ’s first shoe was banned by NBA
-So don’t let anything stop you or your program, if you believe in your vision!

In 1985 when he dunked from foul line, he was in air for 1 second!  Longest any human has ever been in air!

Took him 6 yrs and a lot of criticism to win his first championship

Reason MJ wanted to play on the Dream Team?

1.  To get better by playing against better players
2.  To get close enough to them to learn their WEAKNESSES (genius).  He wanted to take mental notes during games/practices so he could use it against them during the NBA season.

   - The morning after all the players would go out, they went to sleep, MJ would “go workout.” While they were all at breakfast, he would come in to the dining room “dripping with sweat.” Just so he could gain that edge.  He wanted to let, Magic, Bird, Mullin, Ewing, Barkley, Drexler, that while they were sleeping, “I was working to get better!!”

   Jordan was constantly motivating himself!  So he would not get soft or bored he was always “tricking himself” into getting better.  If they doubted him he used that as motivation.  If they did not, he would search out some form of criticism, as minute as it was, he used it to fuel him! When they said he was “great” he tricked his mind into thinking he was not, and worked harder. He trained to be the best!  He demanded PERFECTION!!

   Now the (Jordan Brand) Mantra is:

   DOES THE GAME MAKE YOU OR DO YOU MAKE THE GAME?
   - Meaning do you let the game define you?  Do you just accept whatever happens or do you dictate on the court.  Do you bring your authenticity and personality and play outside the box (without disrespecting the game?)

   Jordan missed over 9,000 shots
   26 Game winners
   He lost over 300 games

   DO NOT get down, don’t hang your head!  Anytime you want to make a step towards greatness, you have to take many steps of failure!

I will be down in Delray Beach Florida March 25-29. Meet me down there for some training!

The post DOES THE GAME MAKE YOU OR DO YOU MAKE THE GAME? – Ganon Baker appeared first on Home.

Q – Can you pivot after a Jump Stop? Give me answers.

Great question! I ask this question to coaches where ever I go all over the world, especially at coaching clinics. It blows my mind how half the crowd answers one way and the other answers a different way. The coaches in the stands are well experienced and well read about the game as well and we all are confused. It truly is ambiguous, and I would love to know the truth!

Below is what I teach and believe.

I have asked many qualified and respected HS and college officials. So these answers are from my time with them:

Scenario #1- Catching the ball off a pass and jump stopping to land on both feet and then pivot – LEGAL

This is never called a walk because it is not. When you leave off one or two feet to catch the ball from a teammate who passed it, you are allowed to jump stop, and then pivot, and many coaches teach this. Now the advantage is you can pivot off either foot, you can go either way. I love jump stopping on a catch and shoot shot, where the player is facing the basket with their 10 toes to the Rim and their Hands are shot ready on the catch. If the defender closes out the offensive player can open step or cross step with either foot to start their drive. When a player is cutting out from Low to High (maybe from rim to the wing) I would prefer them using the inside foot or stride stop. Jump stopping is acceptable here too.

Scenario #2- Jump stopping to a spot off the Bounce (dribble) and then Pivoting – ILLEGAL

Technically at the HS and college level when “you leave off one and land on two off the dribble, you CAN’T pivot.” That is a Walk. HOWEVER, from what I observe, HS refs call it more frequently a walk. College refs let it go more often, NBA/WNBA refs don’t even have “walk” in their vocabulary (lol ). In FIBA rule it is always LEGAL. So when I teach it, I educate my players on the inconsistency of the call. So when we work on finishing, we actually practice both techniques. The jump stop to finish and then the jump stop, pivot, and finish.

A great idea I tell my players to do is before the game, go over to the refs and ask them “What are you going to call tonight in regards to the jump stop/ pivot?” Whatever they tell you, that’s what you have to work with that night. I think that is the BEST piece of instruction I give my players is the most common trait we humans, refs, and coaches have is inconsistency and imperfection. So we all really must continue to work through this common problem and keep searching for the absolute truth. When we find it, we all must work hard to make it part of our DNA!

My last thought is this; women need to do ACL prevention exercises if they want to utilize the jump stop. Even men need to as well. Look what happen to D.Rose last year. I don’t teach the jump stop any more to females unless they are in an ACL prevention program.

Keep Getting after It!

The post The Ambiguous Walk – Teaching Pivots and Jump Stops appeared first on Home.

Point Guards, especially in college, can make or break a team. They must have so many of the game aspects covered. This includes bringing the ball up under pressure, having multiple separation moves and elite passing skills to name just a few. Because of these needs, their workouts must be able to mirror that.

Download this free workout used by Tim Springer with a point guard from Schreiner University.

The post College Point Guard Workout – By Tim Springer appeared first on Home.

CLICK HERE FOR DEFENSE WORK

The post Defensive Work – Ganon Baker appeared first on Home.

This is a phenomenal workout that one of our coaches at GBB has done. Chris Hyppa is out of Tacoma, Washington and does a great job with players. He had a chance to workout with one of the Greatest College players to ever play women’s college basketball, Courtney Vandersloot. Enjoy!!

Click Here for Workout

Click Here to Read Complete Article

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