Inner City Moves by 5-Star Basketball

This was one of my favorite instructional videos growing up and now you can find it on Youtube!

Coach Holowicki takes you through a progression of dribbling moves and finishing drills starting from the basic and moving up to the complex.

I found this useful as player, because it gave me structured moves to practice. While some are more useful than others, they all bring an element of fun and flash to the game.

Lastly, if you have a few moves that you know you can hit to get you to where you want to be on the court, as well as the counter to those moves, you will be a step ahead of the defense. You can dictate the flow of the game instead of just purely responding to what the defense gives you!

Part One:

 

Part Two:

 

Now get out there and practice some new moves!

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Beat the Pro

For today’s installment, I thought I would share a way to add some pressure and competition to your¬†shooting practice this summer.

LeBron_head

Have you ever imagined that you are playing for your favorite NBA or college basketball team? When I was younger I would go out on a low rim and dunk all day with my tongue out pretending I was Michael Jordan. The following drill is about playing a game against your favorite (or least favorite player).

Beat the Pro:

These are the rules of the game. Every time you take and make a shot, you get +1 point. Whenever you take and miss a shot, you imaginary opponent gets +1 point. Whoever gets a lead of +5 first wins!

Variations:

You can try from different spots and different distances in order to challenge yourself. You can also change the scoring rules to where you get +1 point if your shot is a swish, no points if you make the shot but it touches the rim, and +1 for your imaginary opponent when you miss.

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Marlins Varsity Boys 2014-2015

8-10-12 Shooting –Improve Your Range

Almost more times than I can count, I’ve heard great shooters talk about how they started their daily practice close to the rim. If you want to get better at shooting from distance, you need to start in close.

Why? In order to be great shooter from long-range, you need to be consistent and have a “soft touch”. This is a product of good arch on your shot and a relaxed, fluid shooting motion. You also must be confident in your ability to make the shot. The 8-10-12 shooting drill helps to facilitate each one of these vital components.

8-10-12 The Drill

This drill starts 8 feet from the hoop on the side of the rim. This distance is about half that of a free throw. Your goal is to make three shots from this spot. While you are shooting you can focus on using good form and getting good arch on your shot.

After hitting three shots from this spot, take a large step back to 10 feet from the hoop. Hit three shots from here.

Finally, take another step back and hit three shots from 12 feet out.

Once you’ve made three shots from each of these distances, move over a couple of feet toward the lane and start the drill over again from a different spot. When you’ve worked your way through each of the three distances again, move into the middle of lane. The drill continues on like this until you’ve made it to the other side of the basket.

Why?

Starting from a distance that allows you to make more than you miss will allow you to build a motor pattern that is built on making shots. When you move back in distance in small pieces, you allow your body to use the same pattern with just a little more strength and power needing to be recruited. So you build one shot that has a very strong brain and body connection. The end goal is to have your shooting motion become a movement pattern that is stored in your brain that you don’t have to consciously think about during the game. All you have to think about is finding your target and knocking in the shot.

Progressions and Modifications

After you have consistent, good form, and you are making over 75% of your shots. You can add increasing distances. So instead of shooting from 8-10-12, you could shoot from 10-12-14 and so on. If you have plenty of time to work on the drill, you can challenge yourself to make more shots from each spot. The end goal, as a high school player, would be to be able to make around 75% of your shots in a drill from spots 16-18-20 out from the hoop.

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2004 Holiday Classic with a “Young” Coach Gaston

 

Basketball-A Running Sport

It has been said, “You don’t play basketball to get into shape, you get into shape to play basketball.”

Basketball is a beast of a sport to be “in shape” to play. Both football and baseball rely on short bursts of power followed by longer periods of rest. There are also specialized positions that dictate what type of athlete plays in each. Soccer is a sport with a lot of running, but can be geared more toward 50% effort for 60% of the game, with all out sprints for about 20% of the 90 minute game. Basketball can be much different depending on your teams style of play. But to be the best, you must be able to sprint the floor, be quick side to side on defense, jump high, and be strong enough to play through contact.

In this post I want to talk about off season running. As a player, this is the part of basketball conditioning that I hated more than anything else. But the longer I play and stay around the game, the more I realize that running is so important! While you can reach a certain level of fitness through playing and working on your own, it is very hard to do this in the off season. Playing a high quality, intense 5 on 5 game during the summer is pretty hard to do. Think about it. When was the last time you were at your local rec center and guys were playing all out defense all over the court the entire game? I would say this never happens. Getting out and shooting on your own and working out also will get your heart rate up, but it is easy to settle into a “comfort zone” when building skills.

Adding some interval training three times a week to your summer routine will give you a head start on the season, build speed, strength, prevent injury, and will make the rest of your game easier. Being able to run the court when others are tired will get you layups and good looks at the basket.

Getting Faster

Working up to doing multiple short bursts of 100% will challenge your body to get faster. This type of training as opposed to long runs of 60% effort, think a 5K, will recruit your fast twitch muscle fibers. Research has shown that each person has a set amount of fast and slow twitch fibers as well as some that seem to be able to go back and forth. By working at high intensity for shorter time periods, you will get these transition fibers to act as fast twitch, thereby maximizing your explosiveness!

Injury Prevention

If you work your way up and establish a base of conditioning through the summer, you will be less likely to come down with things like shin splints and tendonitis in your knees. These two injuries are a case of doing too much too fast! Once these conditions manifest themselves, they can be very hard to get rid off without complete rest.

Sample Workout

In running, it is very important to work your way up slowly in intensity in order prevent injury. Before getting to the main part of any workout, do a proper warm up. Dynamic stretching a foam rolling are both great options.

If you haven’t been doing much or any running, you should start slow! Here is a way to build yourself up, staying on each step for at least three workouts.Do these workouts three days a week with at least a day of rest in between each workout.

Step One-30 second sprints at 90%, 4 sets with 30 second rest in between each sprint.

Step TwoРadd four sets of 15 second sprints at  80% before doing the 30 second sprints. Rest for 15 seconds after each 15 second sprint.

Step Three-add one 45 second sprint after the set of 30 second sprints.

Step Four-add one 60 second sprint after the one 45 second sprint.

Step Five– The Ladder- 10 sec sprint-10 sec rest-20 sec sprint-20 sec rest-30 sec sprint-30 sec rest-45 sec sprint-45 sec rest-60 sec sprint-60 sec rest.

Once you can go up the ladder, turn around and go back down the ladder, starting with the longer sprints and finishing with the 10 second sprint.

 

Conclusion

Basketball is a game of stopping, starting, long sprints and short sprints with limited recovery. Interval training will prepare your body and mind for the challenges that the game will through at you.