Friday, December 13, 2013

Effective Advanced Dribbling Workout

This is part three of the dribbling workout I personally use to get my handles. Once you complete the beginneleans intermediate levels it's time to start the advanced level. It is very important to make sure your muscles are warm and loose. You do not want to pull a muscle. I usually start my workout out with some calisthenics. I do all my calisthenics with at least one ball that I dribble up and down the court while I perform the exercise. I start with a jog, then high knees, then butt kicks, then shuffle, then karaoke, then back pedal, then one my trainer made up called coordination. Then the workout begins. 


Low Dribbles: *(Reverse directions)
   Right hand 3x45 secs
   Left hand 3x45 secs 
   Right hand front to back 2x45 secs 
   Left hand front to back 2x45 secs 
   Right hand side to side 2x45 secs 
   Left hand side to side 2x45 secs 
   *Around right leg 2x45 secs
   *Around left leg 2x45 secs
   *Around both legs 2x45 secs
   *Figure "8" 2x45 secs

You do the following laterals in 3 sets of as many crossovers you can do in 15 seconds.
The average high school player can do 60 crossovers in 15 seconds. You count one every time the ball hits the ground. It's very important to stay in your ready position with your feet shoulder width apart. 
Laterals: 
Crossover under the knees 
Crossover right hand through between the legs 
Crossover left hand through between the legs 
Crossover under the legs (behind the back) 


2-Ball Dribbling: Work on really driving the ball into the ground as hard as you can.
Simultaneous 2x50 
Alternate dribbles 2x50
Cupping 2x40
Font to back 2x40
Juggling 2x45
"Raindrop" 2x30 (right and left hand) 

Movement dribbling: 
This part of the workout you need to have some cones or everyday objects and you need to lay them in a line on the ground wherever your practicing. There needs to be a good amount of space in between the objects. You start at one end of the line of objects and your approach the cone while dribbling and do a jumpstop and make a crossover. Then seal the defender (object) with your opposite foot and continue moving forward then repeat. 

Singles (one crossover) 2x30
Doubles (two crossovers) 2x30
Triples (three crossovers) 2x30

Effective Intermediate Dribbling Workout

This is part two of the dribbling workout I personally use to get my handles. Once you complete the beginner level it's time to start the intermediate level. It is very important to make sure your muscles are warm and loose. You do not want to pull a muscle. I usually start my workout out with some calisthenics. I do all my calisthenics with at least one ball that I dribble up and down the court while I perform the exercise. I start with a jog, then high knees, then butt kicks, then shuffle, then karaoke, then back pedal, then one my trainer made up called coordination. Then the workout begins. 

Ball wraps: (Both directions)
  Around head 1x30
  Around waist 1x30
  Around knees 1x30
  Around both legs 1x30
Low Dribbles: *(Reverse directions)
   Right hand 3x45 secs
   Left hand 3x45 secs 
   Right hand front to back 2x45 secs 
   Left hand front to back 2x45 secs 
   Right hand side to side 2x45 secs 
   Left hand side to side 2x45 secs 
   *Around right leg 2x45 secs
   *Around left leg 2x45 secs
   *Around both legs 2x45 secs
   *Figure "8" 2x45 secs

You do the following laterals in 3 sets of as many crossovers you can do in 15 seconds.
The average high school player can do 60 crossovers in 15 seconds. You count one every time the ball hits the ground. It's very important to stay in your ready position with your feet shoulder width apart. 
Laterals: 
Crossover under the knees 
Crossover right hand through between the legs 
Crossover left hand through between the legs 
Crossover under the legs (behind the back) 

2-Ball Dribbling: Work on really driving the ball into the ground as hard as you can.
Simultaneous 2x50 
Alternate dribbles 2x50
Cupping 2x40
Font to back 2x40
Juggling 2x45
"Raindrop" 2x30 (right and left hand) 

Wednesday, November 13, 2013

Effective Beginner Dribbling Workout

One very important thing to do if you are an athlete is to hydrate very well. You need to be drinking plenty of water in order to maximize your energy for your workout. Before you even begin a workout your body needs to be stretched properly. It is very important to make sure your muscles are warm and loose. You do not want to pull a muscle. I usually start my workout out with some calisthenics. I do all my calisthenics with at least one ball that I dribble up and down the court while I perform the exercise. I start with a jog, then high knees, then butt kicks, then shuffle, then karaoke, then back pedal, then one my trainer made up called coordination. Then the workout begins. 

Ball wraps: (Both directions)
  Around head 1x20
  Around waist 1x20
  Around knees 1x20
  Around both legs 1x20 
Low Dribbles: *(Reverse directions)
   Right hand 1x30 secs
   Left hand 1x30 secs 
   Right hand front to back 1x30 secs 
   Left hand front to back 1x30 secs 
   Right hand side to side 1x30 secs 
   Left hand side to side 1x30 secs 
   *Around right leg 1x30 secs
   *Around left leg 1x30 secs
   *Around both legs 1x30 secs
   *Figure "8" 1x30 secs

Laterals: 
Crossover under the knees 1x30
Crossover right hand through between the legs 1x30
Crossover left hand through between the legs 1x30 
Crossover under the legs (behind the back) 1x30 

Wednesday, October 30, 2013

Basics of Dribbling a Basketball

     Dribbling a basketball is an essential part of the game. If you cannot dribble you will not be a very good player. Dribbling is an art form, you have to be creative and make up your moves and combinations. First you have to find your set position. Your feet should be square with your shoulders, your knees should be bent and you should be on balance. Your fingers should be spread apart on the ball so you will have better control over the basketball. Use your fingers to dribble not your palms. If you use your palms it will be very difficult to direct the ball where you want it to go. The height of the ball should not go above your waist. Once you master it at that height you then can practice dribbling lower to the ground. To become a better dribbler try not to look at the ball when you practice. Also it is important to become equally well with both hands.

              ball handling stance

Friday, October 25, 2013

How To Shoot A Free Throw

     In basketball free throws can be the difference between a big
 win and a devastating loss. The first step to shooting a free throw is you need to align your feet in the center of the rim. The second step is when the official gives you the ball you need to have a routine or ritual. You need to do the same thing every time you shoot a free throw. For example, I like to do one spin with the ball then three dribbles then get to my set position. It does not matter what you choose to do before every free throw just as long as you do the same thing. The third step is when you are in your set position you need to find an aiming target. To make the most shots your eyes need to be focused on one point like the center of the rim. The fourth and final step is to shoot ball. Your knees bend and the ball need to move simultaneously upward towards your forehead, then you direct the ball towards the rim with your arms and fingers. In order to become a great free throw shooter you need to practice. The key is repetition, repetition, repetition.  
   


Thursday, October 10, 2013

How 3-pt Line Changed the Game

     The three point line was officially adopted in the NBA in 1979-80, internationally in 1984, and collegiately in 1986. The three point line was introduced because many people believed that if you made a shot from a farther distance than it should be worth more points.



     In college teams across the country the line opened up their offenses and allowed more points to be scored. Excitement across the country increased because never before had the world seen long-range buzzer beaters. The line forced coaches to take an entirely new approach to what they did and how they coached. The change in strategy affected the officials, too. Gerald Boudreaux, now the Southeastern Conference coordinator of men’s basketball officials, was an SEC ref in 1986-87. “It definitely opened it up,” Boudreaux recalled. “At that time, we had a lot of big guys in the SEC and post play was pretty serious. But you had guys shooting from the outside and it kind of expanded the field, if you will.” It made it tougher to officiate. Today the three point line allows many teams that may not be as athletic or have as big of players be able to compete because they can get guys who can get out and run and shoot the ball.




#NBA #Basketball #Shooter #RayAllen #JeremyLin

Friday, October 4, 2013

Evolution of Basketball Rules

Basketball Rules:
The rules basketball today are similar to the original rules that were created. The 13 original rules were
  1. The ball may be thrown in any direction with one or both hands.
  2. The ball may be batted in any direction with one or both hands.
  3. A player cannot run with the ball. The player must throw it from the spot on which he catches it, allowance to be made for a man who catches the ball when running at a good speed if he tries to stop.
  4. The ball must be held in or between the hands; the arms or body must not be used for holding it.
  5. No shouldering, holding, striking, pushing, or tripping in any way of an opponent. The first infringement of this rule by any person shall count as a foul; the second shall disqualify him until the next basket is made or, if there was evident intent to injure the person, for the whole of the game. No substitution shall be allowed.
  6. A foul is striking at the ball with the fist, violation of rules three and four and such described in rule five.
  7. If either side makes three consecutive fouls, it shall count a goal for the opponents (consecutive means without the opponents in the mean time making a foul).
  8. A goal shall be made when the ball is thrown or batted from the grounds into the basket and stays there (without falling), providing those defending the goal do not touch or disturb the goal. If the ball rests on the edges, and the opponent moves the basket, it shall count as a goal.
  9. When the ball goes out of bounds, it shall be thrown into the field of play and played by the first person touching it. In case of dispute the umpire shall throw it straight into the field. The thrower-in is allowed five seconds. If he holds it longer, it shall go to the opponent. If any side persists in delaying the game, the umpire shall call a foul on that side.
  10. The umpire shall be the judge of the men and shall note the fouls and notify the referee when three consecutive fouls have been made. He shall have power to disqualify people according to Rule 5.
  11. The referee shall be judge of the ball and shall decide when the ball is in play, in bounds, to which side it belongs, and shall keep the time. He shall decide when a goal has been made and keep account of the baskets, with any other duties that are usually performed by a scorekeeper.
  12. The time shall be two fifteen-minute halves, with five minutes rest between.
  13. The side making the most points in that time is declared the winner.


Rules compared to today:
Today the principal of the original rules are still in use today.

1. The rule today is the same as original.
2. The rule today is the same but now you are allowed to dribble the ball
3. In today's game you are allowed to run only if you are dribbling the ball. If a player runs with the ball and does not dribble the ball it is a violation and the other team gains possession of the ball.
4. Today holding the ball with the arms or body is no longer prohibited, though players rarely do so anyway.
5. Today you are not allowed to any of the following shouldering, holding, striking, pushing, or tripping in any way of an opponent. The result is a foul and the team whom the foul was committed on gets possession of the ball. If a player commits five fouls he is disqualified from the game. You may substitute anytime.
6. The rule today is same as the original. Also in today's game if a player on offense makes illegal contact with the defensive player it is a foul and the ball is awarded to the team whom the foul was committed.
7. In today's game if a team commits seven fouls the other team shoots one free throw and if they make the first they are awarded a second shot. If a team commits ten fouls the other team shoots two free throws.
8. Today the only way you can score is if the ball goes completely through the your hoop without being touched in the cylinder.
9. Today when the ball goes out of bounds, the team that did not touch it last before it went out of bounds is awarded the ball. The team throwing the ball is only allowed five seconds to throw it in, if they do not the opposing team gets the ball.
10. In today's game there usually is a volunteer for middle and high school games who records and keeps track of who scores the points and they also notify the referee when a player gets five personal fouls. But for college and professional games a certified official keeps track of points scored and fouls. The referee is allowed to disqualify people according to rule 5.
11. The rule today is same as original.
12. The time of a game varies depending on what level your playing at.
13. The rule today is same as original.


Today's game is different from the original game that was played. The players are a lot faster and stronger. Just in the last thirty years players began to workout and get stronger. Many players and coaches were afraid that if you worked out your shot would get messed up and it would hurt your body in the long run. Basketball today is very competitive because everyone has an opportunity to gain an advantage over someone else. There is so much information on the best ways to train made available to everyone. I believe that today's game is better than it ever has been. I also believe that it will only continue to evolve and get better with so many advances in technology and knowledge.

#NBA #Basketball #Evolution #Sports