This is default featured slide 1 title
This is default featured slide 4 title
This is default featured slide 5 title
 

Monthly Archives: November 2018

Tips For Serving In Matches

1) Set your own tempo and rhythm.

You need to always serve at your own tempo and pace.

Which means.

Never allow your opponent to dictate the tempo on your service games.

2) Start your motion on your own terms.

Never start serving until you have mentally recovered from the last point.

If you feel any carryover effect.

Step away from the baseline and breathe deeply for 3 times and start your pre-serve routine again.

This will help you set and maintain a good rhythm for your service games.

3) Never rush through your motion.

This is a very important point when serving.

You should never feel like you are rushing before or during your service motion.

Your body needs to be relaxed and your mind should be picturing one fluid service motion.

Again, if you are feeling nervous at any time before you start your service motion.

Step away from the line and repeat the above suggestions I just gave YOU.

Then start your pre-service routine over again.

At the junior level.

I see many players rushing through their service motion whenever they are feeling the pressure from the moment.

The reality is this.

“All they need to do is use their breath as their anchor and breathe that stress away and then mentally restart over again”.

Okay, you are good to go, my friend.

Just get more reps in during practice.

You should also watch more videos too.

Practice your serve before, during and after practice for 2 months.

Then implement these tips as you are doing it.

But.

Make sure that you are using these tips while your body is relaxed and you are in flow with your play.

I can tell you this about developing a solid service game.

Habits Toward Faster Running

Have great form. There is not too much action above your waist. There is hardly any mid-line crossing of your arms. Arms are perpendicular and rock back and forth. In sprints and hills, an aggressive pumping of arms will help propel the runner forward. Try not to bounce up and down overly (vertical oscillation.) Every action of your body is serving to propel you forward, not side to side or up and down. I have noticed countless runners literally moving from side to side with each stride, which is not serving to propel them forward.

Don’t carry much extra weight.. Reconsider the gear that you’re bringing along. Even 5-10lbs. less to carry around can make a huge difference in speed. There is no need to carry a pack or 3 water bottles on a short run. Look at your caloric intake. Most human glycogen stores are good or 90 minutes of activity. Less is more!

Ditch the gadgets. Watches are useful but phones and iPods ultimately become distractions for the focused, fast runner. Take in the sounds of your environment. Hear your rapid breath. Dig the hoot of an owl calling at your local trail system as twilight sets in.

Don’t fall prey to fads. The human foot does not need support and is a perfect anatomical feature on its own. Shoes with many “corrective features” and extra padding only serve to get in the way of excellent form. If your feet hurt, consider doing cross-training on a bicycle or running on trails. Slowly build up running distance and strengthen your feet rather than letting your feet stay weak in “shoe coffins.”

Run on different surfaces. Trail running increases strength and helps build ankle tendons and muscles. Running through the woods can also be incredibly therapeutic. Run on sand at the beach for an extra tough challenge that will get your heart pumping

Run efficiently. In the beginning, it is common to need some kind of nutrition after 45 minutes or so. Eventually, it is possible for some runners a half-marathon on a good breakfast and minimal fueling. The body will become more efficient over time and efficiency=economy. Running economy will allow you to go further and faster with less. An economical runner has no wasted movement and nearly all movement is dedicated to moving forward. Imagine trying to balance a glass of water on your head as you run. Keep it calm. Minimize grimacing of the face! Breathe easy. Even more so, over time your body will begin to burn fat for energy as it learns to become more efficient.

Do not brake every time your feet hit the ground. If you hear “scuffing” every time your feet hit the ground, that is essentially braking yourself and slowing down. Aim for a nearly silent footfall. Achieve this by increasing your cadence. Ideal cadence for most is 80-100 per minute. Top marathoners barely strike the ground.

Run fast. Often. To get faster, do short sprints and if those are not feasible, then run up hills. Running up hills will make you faster and stronger on the flats. Sprint intervals are also a great way to increase running’s already high caloric burn.

Basketball Jumping Drills

Stretching:

Having flexibility is important to jump high. You need to do stretching daily which will improve and strengthen your muscles to give your body to gain flexibility. It is recommended to stretch before and after workout.

Keep Jumping:

You can use a jumping rope which is an amazing exercise to train your vertical jump. The movement of the jumping rope will also help to improve your jumping explosion. At the same time, it help to pump your heart and train your cardio together. You can put on a pair of ankle weights to your routine but do remember to be cautious in order to avoid injury.

Doing Squats:

Squats are a good exercise to build core and leg strength. Remember to do a proper squat by keeping your back straight and your hips back while squatting down. Another advice is your knees should not be bending forward to avoid having pain on the knee. To increase explosiveness, get up fast after you squat down. By doing so, it will also help to train your calf muscles. Try to do between 6-8 reps.

Doing Calf Raises:

Jumping high involve mainly in explosion. By doing calf raises, it will improve your vertical jump explosiveness. The idea of this exercise is simple, first place your feet on a platform and raise your legs using the balls of your feet. The most important thing to remember that is you are not trying to build muscle but is to build the explosion.

You can add some weight on your workout if you are at the gym by placing them on your knees. It is advisable to use less weight and maximize the reps.

Run a Basketball Practice

Making a schedule is something that will get easier the more that you make. I recommending having it written down or even typed up a few nights before. The hardest schedule to make it the first one because you don’t know your team yet and you don’t know what they need to work on and practice. The way to combat this is to cover all areas of the game and work on fundamentals that all teams will need to work on. Now we can get into some specifics.

The beginning of practice should start with stretching and warming up the muscles. Some coaches have this as a part of the practice right at the beginning, others make it clear to the players this is part of their job and they should warm up before practice and be ready to go right when the first whistle starts. I believe the ladder is more appropriate for older age groups. When it comes to youth practices I think it should be made part of the practice to ensure players are warming up correctly. This warm up could last about 15 minutes and include stretching and running. This will get the heart rate up and hopefully the players can begin to break a sweat. From here, a nice transition into ball handling usually goes well.

Ball handling drills can include one ball or two. Two-ball drill examples would be dribbling two balls at once while standing still and then dribbling two balls while walking/running up and down the court. For any ball handling drills it is important for you as a coach to emphasize looking up while the players dribble. It is important for them to get comfortable dribbling without looking at the ball. Other ball handling drills include dribbling a basketball in one hand while catching a tennis ball in another. Personally, I liked this one because I thought it was the most helpful in reaction time. Coaches will throw the tennis ball to the player and they would have to catch it and throw it back all while dribbling. Once this becomes easy, the player should be asked to do moves like crossovers, or behind the back in-between tennis ball throws. After about 30 minutes of ball handling you can move to teamwork drills.

An example of a teamwork drill would be the “3 Man Weave.” this is a drill where three players run down the court together weaving around each other. A video explaining this in more detail can be seen here. The benefits of running this drill is to enhance communication while practicing game like speed. This drill tends to be hand at first for younger teams. If your team is really struggling with it, do not waste the entire practice working on it. Give it a certain amount of time (e.g. 15 minutes) and after that time move on to your next drill. However, do not forget about it the drill. Come back to it the next day and the day after that. You would be surprised how quickly the players will pick up on it the next few times you do it.

From here you can move to more game like situations. A good example of this would be scrimmaging. This is a great way for kids to get a good feel for what it will be like during the games and the type of coaching you will be giving during the games. Trying to stay consistent with you messages to the players is important so they know what you want from them. While scrimmaging, do not hesitate to blow your whistle and stop the game. If there is a situation or a play could be used as a learning experience it should absolutely be explained so that everyone understands what went wrong. It is better to do this right after it happens as opposed to at the end of practice.

To finish off practice, I always enjoyed when our coaches implemented practice end of the game situations. This would entail them giving us a certain situation, such as being down by 2 points with the ball and 15 seconds left, and then we have to practice what we would do if it was a real game. This drill would be done 5 versus 5 and usually would switch offense and defensive after each try. Not only is it very fun, but it gets the players comfortable with “high pressure” shots.