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Showing posts with label basketball coaching basketball player high school basketball basketball recruiting basketball instruction video basketball videos. Show all posts
Showing posts with label basketball coaching basketball player high school basketball basketball recruiting basketball instruction video basketball videos. Show all posts

Sunday, February 16, 2020

Trending Sports News and Live Streams Featuring: 2020 NBA Dunk Contest Full Highlights and Strength Training – Sports Nutrition – Using Cheat Meals, Not Days, to Keep Your Cravings in Check

Every dunk and highlight from the 2020 NBA Dunk Contest between Derrick Jones Jr., Aaron Gordon, Dwight Howard and Pat Connaughton.

Strength Training – Sports Nutrition – Using Cheat Meals, Not Days, to Keep Your Cravings in Check

By: Raymond Toulany

I have found when corresponding with many gym goers and fitness enthusiasts, that there is a massive disconnect in what they say and practice depending on the day of the week

These are people who train hard, eat right and do all things they’re supposed to do to the point that they’re on auto pilot, soaring towards their goal. Then, something strange happens. One day, usually on the weekend, all of these habits seem to walk to the back of the plane, kick open the emergency exit door, and jump out without a second thought.

The specific day I’m talking about is better known as their "cheat day."

Why do people do this?

Because many magazine, writers, and even experts, tell us that it’s ok to have a complete snack attack one day of the week. There is no mention of whether or not it will cause a lasting effect on the progress that you worked so hard for

The idea of eating a whole days worth of junk food is very attractive to many people. Many complain about having to eat 5 or 6 healthy meals a day, but on cheat day you’d be hard-pressed to catch them without food in their mouth.

The reality is that cheat days, also known as stuffing your face with garbage one day of the week, is a great way to get fat. The following will make what I’m saying very clear.

Many junk foods contain a ridiculous amount of calories. One Burger King Double Whopper with cheese has 1020cal, and Boston Pizza’s Spicy Italian Penne has 1350 calories! For every 21 Doritos chips you’ll be receiving about 250 calories. If you think you can get away with "healthy choices" think again, The Thai Chicken salad at Boston Pizza will only set you back an even 1000 calories.

Let’s take a look at the "Activity cost" of these extra calories.

A 200 pound person has to run at 5.2 miles per hour for 2 straight hours to burn up 1473 calories! Cycling at 5.5 mph would take him 4 hours to burn up 1396 calories. Get ready for this, that same person would need 5 hours of walking at 2mph to burn those calories up. 5 hours!! That’s like one weeks worth of walking on the treadmill for eating one of meals mentioned above!

If, depending on your weight, it requires 5 hours of walking to burn off an excess 1400 calories, and one of the meals above easily provides over 1000 calories, what do you think would happen if you had an entire day’s worth of eating junk food? What would happen is you’d need to spend the next few weeks burning up the calories from your food fest just to get back to where you were before the Food Fest.

If you have a cheat day every week, and some do this over the weekend, as in two days of unbridled mastication, you would never be able to burn up the excess calories. You would start each week so far behind the ball that there wouldn’t be a snowball’s chance in hell of catching up.

People in this situation eventually give up and stop training. They say "that training stuff doesn’t work. I did everything I was supposed to, I even tried working out everyday, and I still put on weight!" They may even believe that it’s their genes,"it runs in the family," or "I’m supposed to be weak or fat. "
Vertical Jump Affiliate program

Looking at the amount of time you need to spend exercising and you can easily see how a day filled with meals like this will totally nullify the progress you made the week before. Knowing all of this makes it hard to believe that some so called experts recommend "taking the weekend off." Good advice if you’re looking to make your belt useless and would prefer suspenders.

Don’t let this scare you. You can still eat the foods you love, and even eat some foods that are high in calories once in a while.

The whole idea of eating some "junk food" to keep your cravings in check is another good idea gone bad. The whole point is if junk foods were a regular part of your diet in the past, simply cutting them out wholesale can cause some to have uncontrollable cravings. If these cravings aren’t attended to, they’ll eventually cause the person to go into a blind eating frenzy, only to come to days later with an ice cream bucket over their head and mounds of empty food packaging everywhere – or something similar. All joking aside, there is some merit to this. However, the point is to keep cravings under control while you gradually minimize junk from your diet

The good thing is if you’re trying to trim up and burn fat off your body, an occasional day that has you eating a little more calories than usual will trick your metabolism into burning faster. It helps minimize the chance of your metabolism adapting to your lower caloric intake, which means continued fat loss. However, let me say it again, over do it and you start to plump up. I believe if you’re going to eat calorie dense foods like this, you should keep it to a, as in one to a max of two, cheat meals a week.

The idea is not to over indulge in all the crap food that is offered today, and instead to start getting used to living healthy and adopting a full time nutritional plan into your diet.

Just because it’s called a cheat meal, it doesn’t mean you automatically stop using your head. You can minimize the "caloric impact" by splitting the meal up into a quarter serving of your favorite "healthy food," and the rest of your dish made up of your favorite "cheat meal."

This also works for switching the "staples" in your diet. You can go from a fattier and unhealthier type of hamburger, like medium ground beef, and slowly mix it with extra lean ground beef until you’re eating only extra lean.

You can mix your salad dressing with healthier olive oil bit by bit until you’re only using olive oil.

You can also start adding vegetables to your eggs, essentially making an omelet, by adding a few pieces of whatever veggies you want, until you get the desired serving amount. As time goes by you can slowly increase the ratio of healthy to junky, and before you know it you’ll be eating less and less junk.

Don’t limit yourself by thinking you need to keep eating junk foods to stay sane, it’s a load of bull. Your taste buds will eventually adapt to the new foods and dishes you eat, and the truth is you’ll eventually start to crave the healthier foods, especially when you feel the difference they make, inside and outside the gym.

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Also, if you currently don’t eat much junk food that’s great. You don’t have to eat junk food if you’ve never ate it or cared for it to stay on track nutrition wise. As a matter of fact, the longer you eat a certain type of food the more and more your taste buds will become used to it, regardless of whether or not it’s junk food or health food.

Eating Time!

Remember it’s "Cheat Meal", not "Cheat Day"- Limit indulgences to once or twice per week max.

Slowly reduce, and preferably eliminate, processed foods If your current diet is loaded with unhealthy foods, don’t try to eliminate them all at one time. Gradually phase out the junk foods with healthier choices by using the mixing method mentioned above.

Junk foods aren’t limited to unhealthy processed foods, fried foods, candy etc. One of the keys to a healthy nutrition plan is balance. Over consumption of any of the three macro nutrients results in an unbalanced meal. Olive oil is great for you when used appropriately; using a cupful at a time, not so healthy. Same thing goes for most "healthy" foods. Keep to a healthy amount and eat balanced meals.

Ray Toulany is the author of The BodyDesign Nutritional System, which is a proven step by step method for creating a customized and complete nutrition plan that supports your training goals.

Saturday, February 15, 2020

Trending Sports News and Live Streams Featuring: NBA All-Star 2020 LIVE HD

[LIVE] NBA All-Star Practice and Media Day - NBA All-Star 2020 LIVE HD | NBA GameTime Live |

3 Key Assists for Parents Considering Basketball Camps

By: Brett Rainbow

We have seen with our own eyes how basketball camps can help students reach their full potential in the game and help to raise confidence levels. We strongly believe that the principals we teach in our camps are useful in other parts of the student's life. Not only will the confidence levels rise, but we also promote the benefits of teamwork and good sportsmanship. However, many parents sending their kids to a basketball camp may not understand the concept or have unrealistic ideas of what to expect. Here we will look at three key assists to help parents understand what the camp is all about.

1. The Camp Needs to Fit the Kids Dream

We all want to see our kids excel in various aspects of their lives and this is natural for parents. However, attempting to coerce or convince a kid to attend a basketball camp is doomed to failure. It may be your dream to see your kid lift trophies, but if they are not into the idea, it will not happen. In fact, you could be setting your kid up for failure, and this could result in resentment later on. Make sure that your kid understands what the camp is about, show them some literature and let them decide for themselves. If they are truly interested, it will be hard to stop them going.

2. Be a Parent, Not Another Coach

If your kid gets serious about their basketball efforts, they may have a club coach, a school coach, a skill development coach and a strength coach. The last thing they will need is another coach at home to give them even more coaching. This will get old fast, so it’s a good idea to be more of a cheerleader and supporter rather than a backseat coach. This is important during the wins and losses, try not to criticize and undermine the professional coaches that do this for a living. This is very hard for some parents to do, but your kid needs encouragement and support from you, not more coaching.
Vertical Jump Affiliate program
3. Keep the Pressure to a Bare Minimum

Support and encouragement are extremely important, but adding more pressure is bad. If your kid is taller than the others at ten years old, they're likely to be better, but as the others catch up later, an early prospect could look like an also ran. Help your kid to reach their potential, but keep it humble and don’t try to build them up into something they may not be. This can be a great ego boost for them initially, but later it can hamper their efforts and cause them to lose interest in the game entirely.

If they are looking for Basketball camps Melbourne based parents and educators should get in touch with us here at Tomorrow’s Stars. Our coaches are dedicated to helping students improve their game skills and reach their full potential. This is a fun game, and it’s a great way to promote fitness, teamwork, and friendship. We have a large selection of activities to suit many levels of proficiency and fitness. Our team is standing by to discuss your needs in greater detail, and we will be delighted to answer any further questions that you may have.

If they are looking for Basketball camps Melbourne based parents and educators should  touch with us here at Tomorrow’s Stars.

Thursday, February 13, 2020

NCAA Basketball Grand Canyon University Basketball Live On US Sports Net: GCU Men's Basketball vs Kansas City and How to Increase Jump Ability

GCU Men's Basketball hosts Kansas City on February 13, 2020 at 7pm at GCU Arena. Pregame coverage begins at 6:30pm. (8:30pm EST)

How to Increase Jump Ability

By: Andrew Garfield

As natural as breathing seems to be, jumping for the majority of people is just as natural; however, for some, the natural ability to jump higher is greater than that of other individuals. It is commonly misconceived that taller people can jump higher; but studies have shown that shorter people actually usually have a better vertical jumping ability. There is a way to increase your jumping height. Several workouts and exercises are meant to help in this manner; however, there are specific ones that help increase your vertical jumping abilities. The way this is accomplished is by utilizing the muscles that are used for jumping and thereby toning them for your maximum power during your jump. These jumping exercises are known as plyometrics, and are known to be the most effective means of How to Increase Jump abilities. There are other exercises, as well, that can help you jump higher if that is your goal

Just as when you start any type of exercise routine, there are considerations that you want to take into account before beginning any type of jumping training program. You know your body better than anyone and you also know the fitness level that you can handle. This will prove to be important information, as the level of training you can tackle will have much to do with how much your body can handle and how often. You will want to consider what types of exercises will be best for your body shape and the level of fitness that you want to achieve. Plyometrics and training in resistance are the most popular routes to take for this type of training. Those that are experienced enough will combine these two training types to obtain the best results. For particular sports, such as basketball, these two types of training have proven results as far as being able to increase your jump height.
Vertical Jump Affiliate program

The most basic plyometrics are those of jumping, hopping, or bounding. You are to do these exercises rapidly, boldly, and explosively. A jump is considered when both of the feet land together at the same time. When you begin the jump, it is not necessary for both feet to jump together, as one may be slightly forward of the other. There are many different types of jumps and each require different takeoffs and landings. Hopping on one foot can produce a lot of strain on the hopping foot, as constant striking is occurring to the same foot hop after hop. Bounding is where you take off on one foot and land on the other. Again, there are a variety of ways that this can be done.

If you want to improve your endurance and strength, it is a good idea to perform resistance training. This also helps you maintain your speed. There are weights involved, but they are lighter than average weights and you use them in a continual fashion which helps increase your speed, strength, and endurance. It is a good idea to find a trainer that is versed in this type of training in order to avoid becoming injured by doing the exercises improperly.

 Learn How to Increase Jump through the use of different plyometrics exercises.

NCAA Big 10 Basketball On US Sports Net Featuring: Ayo Dosunmu Comes Up in the Clutch | Illinois | B1G Basketball | The Journey and 3 Important Passing Rules: Basketball Training Melbourne Advice

The knock on Ayo Dosunmu used to be that he couldn't shoot. The Illini star's flipped that narrative and become the B1G's best crunch-time shooter.

3 Important Passing Rules: Basketball Training Melbourne Advice

By: Brett Rainbow
When they think about basketball training, Melbourne based parents may think about passing and shooting. Both of these skills are vital, but without effective passing, it can be very difficult to get into positions to shoot accurately. As such, one of the most essential skills to develop as a new player is passing the ball to your teammates. Alongside movement, this is vital if you want to get into dangerous areas where you can score points over the opposition. Here we have put together a short list of three key passing rules that will improve your game.

1. Always Look for the Open Player

One every basketball team there will be one or two players that are better than everyone else. It can be easy to fall into the trap of simply passing to the best players all the time. However, this is not a good practice to adopt, choosing the same players all the time limits your options and makes it easier for the opposition to mark them out of the game. Instead, always look for the player that is open, this will make it harder to anticipate your moves and the opposition will be less able to deal with your plays.

Vertical Jump Affiliate program
2. Develop Trust in Your Teammates

Following on from above, you may not want to pass to a teammate because you feel like they may not be able to make the shot. However, you must develop trust in your teammates and second guessing yourself in the heat of the moment will affect your game. Simply pass the ball, if they miss a shot, you will get a chance again. Basketball is a fast moving game, even if you have players that are half as good, if you shoot twice as often you can still compete.

3. Solid Fundamentals are Key

Always take a step towards the player you’re passing to and don’t ever throw flat footed. Snap the ball out to the wing, throw with a purpose and throw up solid entry passes at the post. Don’t throw soft passes, they are a waste of effort and keeping possession is preferable. Always work hard at practice and make the fundamentals of the game second nature. In the heat of the game muscle memory is key to making effective moves quickly under pressure.

If they are looking for basketball training Melbourne based athletes, parents and educators, should get in touch with us here at Tomorrow’s Stars. We have a wide selection of training programs available for different age groups and skill levels. Our professional coaches will teach the fundamentals of the game, develop those skills and teach the students how to use them as part of a team. This is a fun activity that promotes fitness, social skills, and confidence, that will be useful on and off the court. Our team is standing by to discuss our basketball coaching programs in greater detail, and they will be happy to answer any other questions that you may have. 

If they are looking for basketball training Melbourne based athletes, parents and educators, should get in touch with us here at Tomorrow’s Stars. We have a wide selection of training programs available for different age groups and skill levels.

Wednesday, February 12, 2020

Derek Kramer | Class of 2021 | Basketball Recruiting Video and Fit For Court Domination: Your Ultimate Basketball Trainer Presented on US Sports Net by Game Planner Pro.

Sophomore year spring AAU
Derek Kramer 6’9” 215 lbs.
Class of 2021
Interlake HS
Team Lavine (AAU)
Contact: Chris O’Connor


Presented on US Sports Net by Game Planner Pro!
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Fit For Court Domination: Your Ultimate Basketball Trainer 

From BBcom

Training for hoops involves more than developing a 40-inch vert. Unless you want the next guy dunking in your grill, you also need to build strength, stamina, agility and explosiveness. Here's how. 

Fit For Court Domination: Your Ultimate Basketball Trainer

March Madness may give rise to Cinderellas, but there are no overnight sensations when it comes to putting the pumpkin through the net. The players you see out on the court this weekend have paid their dues in the gym long before they lace up their kicks on game day.
James Naismith may not have realized it when he first nailed a peach basket to the wall and started tossing a round sphere into it, but he devised a sport that taxes nearly every system in the body. Just for starters, basketball requires speed, strength, stamina, explosiveness, power and amazing hand-eye coordination.

Developing all those skills requires a serious training program; otherwise, the next guy will be putting you up on YouTube because he worked harder than you did. I can help. As a strength and conditioning coach since 1978, one who worked with teams like the Charlotte Bobcats (back when they were the Hornets), I know what it takes to succeed.

Make sure your warm-ups, exercises, and rest are perfectly balanced for take-off.

Pre-Game Warmups

Coaches need to implement an efficient and effective pre-game warm-up system that works to get their team properly prepared for the game. During this time of year, coaches should really make the most of their pre-practice and pre-game stretching routines. Going into tournament or playoff time, the last thing a team needs is an injury to a player.

Before The Whistle Blows

The pre-practice warm-up I implemented with the Charlotte Hornets (now Bobcats) usually took about 12 minutes to complete.

Running/calf Stretches

We'd start out by running three laps around the court.
Next, the players would stretch their calf muscles and Achilles tendons by stretching against a wall. These sites can be prone to injury due to the frequent use among running and jumping athletes.
For an excellent calf stretch, face and lean against a wall keeping the leg or legs straight while keeping the heels down.
Additionally, keep the toes pointed inward. When stretching the Achilles tendon, the same stretch, however, the knees should be bent and once again the heels remain on the floor.

Team Stretching/rope Jumping

Next in our warm-up sessions, we would spend 2-3 minutes jumping rope while doing various routines. This is a great way to warm-up the legs while preparing the ankle and knee joints for practice.
After our jump rope sessions would come 5-8 minutes of team stretching. Make sure you are really concentrating on the major muscle group such as:

  • Lower Back
  • Hamstrings
  • Quads
  • Shoulders
One area we stretch that is often overlooked is the upper back or the "lat" muscles, which are key for reaching rebounds and shooting.
While in a seated position, spread both legs as wide as possible with your knees slightly bent. Have teammates hold hands and pull each other forward and upward. Hold the stretch 5-8 seconds for 3 sets.

Warm-Up Drills

After stretching as a team, we put our players on the baseline and continued with a running warm-up for three minutes. These drills consisted of:

  • Ankle Flips: Running on the toes without bending the knees
  • Butt Kicks: Jogging while leaning forward bringing the heels up behind
  • High Knee Pumps: Running with good, powerful extensions of the knees
  • Power Skips
  • Carioca: Running laterally with crossover step
  • Defensive Slides
Not until we finished this routine did we start practice. Coaches - be smart!

Now For The Weightlifting Routine: Generic Basketball

Tired of wheezing your way through those 1-on-1 matches in the driveway? Wish you could slam dunk instead of having your opponent flush one in your grill? Everything you need is here! Read the full article with workout demo...................

About the Author

Mauro Di Pasquale

Mauro Di Pasquale

Dr. Mauro Di Pasquale is one of the most influential voices on diet, performance and athletic training in the world. His innovative work in finding new ways to improve performance are recognized by fellow pros worldwide.

Monday, February 10, 2020

NCAA Basketball Thorpe, Warren Guide Howard Women’s Basketball Over Florida A&M

Bison dominate Rattlers
(Photo Credit – Carroll Smith)
TALLAHASSEE, Fla. (February 8, 2020) – Guards Gia Thorpe (Pittsburgh) and Iyanna Warren (Accokeek, Md.) combined for 38 points in the road win at Florida A and M (FAMU), 82-56, inside the Al Lawson Center. With the win, HU improved to 14-9 (6-4 MEAC) on the year while sweeping the Rattlers.
Thorpe and Warren each had career days scoring the rock. Thorpe led all scorers with 20 points on 50-percent (6-of-12) shooting while the Maryland native produced a career-best 18 points off the bench.
HU dominated the Rattlers from nearly start to finish, outscoring FAMU in all four quarters.
Howard attacked the rim at-will while getting to the charity stripe. HU shot 81-percent (34-of-42) from the free throw line, including 94-percent (16-of-17) in the fourth.
Taking a two-point advantage into the second, 10-8, the Bison extended their lead to double digits, 26-15, thanks to a trey ball from Thorpe.
FAMU sliced the margin down to seven, 26-19, with more than two minutes before intermission, but five freebies pushed the lead to 12 at the break, 31-19.
Both clubs shot over 50-percent after halftime, but Howard went 9-of-11 at the foul line to balloon the advantage to 16 after three, 54-38.
HU imposed their will in the final period, shooting nearly 55-percent (6-of-11) from the field while limiting Florida A and M to under 32-percent (6-of-19).
Freshman Makayla Minett (Chicago) also had a career performance, flirting with a double-double (11 boards and nine points).
Second-year forward Krislyn Marsh (Duncanville, Texas) added 15 points and senior guard Ayonna Williams (Washington) netted 12 points in the win.
For FAMU (4-17, 2-8 MEAC), they were held under 29-percent (20-of-70) shooting while committing 21 turnovers. Jasmine Ballew led the Rattlers with 17 points in a losing effort.
Monday (Feb. 10), the Bison wrap up its Florida trip at Bethune-Cookman. Game time is scheduled for 5:30 p.m. inside historic Moore Gymnasium.

Saturday, February 8, 2020

US Sports Recruiting Spotlight: K.D. Rabb Junior Highlights (Men's Basketball) and Cardio Training Guidelines For Basketball Players!
Blacksher High School 
Location Uriah, AL
Grad Year 2021
Height  Weight
6'4" 200lbs
Twitter @Kedarieon

Cardio Training Guidelines For Basketball Players!

For every activity there is a specific way you should train to get maximal, timely results. Coach Falsone details his cardio workout for the Rockets and Comets.
For every activity there is a specific way you should train to get maximal, timely results. Coach Falsone details his cardio workout for the Rockets and Comets.

Basketball Cardiovascular Conditioning

The following are guidelines for an off-season basketball cardiovascular program, which is designed to increase the endurance and efficiency of your cardiorespiratory system.
The program consists of two components:
  • Cardiovascular Training: (Aerobic Work)
  • Sprint (Interval) Training: (Anaerobic Work)

Stage One: Cardiovascular Training (Aerobic Work)

Cardiovascular training is crucial in order to build a solid base of conditioning. This type of training should be executed 3-4 days per week and can involve activities such as running, biking, hiking and swimming.
If you choose to run, perform these activities on a track or grass surface to alleviate stress on the knees. It is important that you realize that you DO NOT have to distance run everyday in order to get an effective workout.
Running is extremely effective, but it is also extremely stressful if done over long periods and distances. Cross-Training is an effective method to use in order to get results with little risk to your body. The stresses that the body encounters doing a variety of activities is more beneficial to the athlete than the stresses encountered by doing the same old, tired routine. Also, the risk of injury is greater if you only take part in one activity.
Here are some examples of different forms of cardiovascular exercise along with suggested time limits:
  • Exercise Bike: 30-45 minutes / Jogging: 30 minutes.
  • Stairmaster: 30 minutes / Aerobics Class: 30 minutes.
  • Water Exercise: 30 minutes / Versa Climber: 30 minutes.
Again, these are only a few suggestions. Use your imagination to create cross-training programs that will keep you interested and motivated.
Your Target Heart Rate must be maintained in order to gain the full benefit of cardiovascular training. At this point in time it is necessary that your Training Heart Rate (THR) fall between 70-75% of your Maximum Heart Rate (MHR).

Stage Two: Sprint / Interval-Training

Anaerobic training involves the application of timed recovery periods following brief, but intense, runs. This type of training is specific to the nature of basketball. In a game situation, play (work) is stopped when a timeout is called, or a penalty is assessed (rest interval). The goal of interval-training is to condition your body to become accustomed to not only the high-intensity running nature of the game but, also, the brief recovery periods.
While other players try to catch their breath during free throws, you are recovering. This results in the ability to sustain high-intensity output throughout an entire game. In order to make this possible, rest periods employed during anaerobic conditioning sessions will range from 1:1 to a 1:3 work/rest ratio. All rest periods have been predetermined for future training sessions.
Prior to sprint training, it is important that you warm up and stretch sufficiently. It is also necessary that you perform a sprint-specific warm up, in addition to your general warm-up and flexibility program. This will greatly assist you in preparing your muscles for high-intensity work, and help reduce the chance of an injury occurring.
Remember, stretching is not warming up. Sitting on your butt stretching has absolutely nothing to do with running. While stretching is important, understand that it is only part of the preparation protocol.
  1. General Warm-Up: Designed to increase body temperature and to gradually elevate heart rate, similar to slightly revving your car engine on a cold morning. 1/4 mile jog, bike, treadmill, fast walk and jump rope all qualify as a general warm up. Duration of warm up should be from 5-10 minutes.
  2. Flexibility: Never stretch a cold muscle. Always performed following general warm-up. Designed to increase the elasticity and circulation to muscles and further prepares your body for exercise. When stretching, pay close attention to your quads, hamstrings and calves but don't neglect to perform upper body stretches as well. Sprinting is a total-body movement. Injury to any part of the body is a possibility if necessary steps of prevention are not taken.
  3. Sprint-Specific Warm-Up: Specific to the nature and movement patterns of running. Performed prior to sprint training, the sprint-specific routine will help to loosen tight muscle groups in an Active, and Dynamic, way (also known as Active Warm-Up and/or Dynamic Warm-Up).
During your sprint workout it is important that you practice proper running technique. Arm gait (Cheek-to-Cheek), Knee Drive (Forward), Body Alignment and Head Tilt must be carefully monitored and maintained. Concentrate all movement forward, not across your body.
You will begin the sprint-training program with "3/4 strides" (75%), and will gradually increase intensity as the week's progress. Over the course of the off-season, the intensity (speed / effort) of the runs should increase, while the volume (in this case, distance), should decrease. Once you begin sprinting, all sprints must be performed as close to maximum as possible (90-100%), in order to benefit your performance.

The Final Stage: Basketball-Specific Metabolic Training

I do think that it is important to mention that the majority of our early work involves endurance running, and the later work tapers from long duration type sprints: 800m, 400m and 200m, to shorter, more intense, sprints such as 100m, 50m, 20m and 10m. When we get to the final stages of the off-season we are doing strict basketball-specific work; most all of it is performed on the basketball court.
This final preparation work involves conditioning drills with the ball and metabolic conditioning. An example of metabolic type work would be repeats, or rather, back-to-back runs with rest periods, that are precisely specific to the nature of the game (see routine below). I have even gone so far as to design a position-specific metabolic program for my players.
Some of our players do like to do their in-season conditioning work outside, as do some of the players undergoing rehabilitation however, we are trying to duplicate the short, intense sprints that are done on the basketball floor.

Metabolic Conditioning Example

  • Starting on baseline
  • Sprint to free throw line—sprint back
  • Immediately sprint to opposite baseline—sprint back
  • Immediately sprint to half court—backpedal back
Rest 25 seconds
  • Lateral slide to free throw line (left arm lead)—slide back
  • Sprint to half court—backpedal back
  • Lateral slide to free throw line (r. arm lead)—slide back
Rest 25 seconds
I would repeat this type of drill, changing the commands on each, for a total of six reps. After 6 of these cycles have been completed, I give the player a two minute rest period, during which, the player will shoot free throws. Following the 2-minute rest, we do another set of six. Again followed by 2-minute rest with free-throw shooting.
The player ATTEMPTS to complete six sets of this program. However, I can do as little or as much as I need, depending on what I am trying to accomplish. A player trying to maintain conditioning may need as little as two sets of six. A player trying to return to the court after injury will of course require more.


If you follow these guidelines, you will gradually build up your aerobic and anaerobic levels to meet the demands of the basketball season, but remember, be safe. Don't push yourself too hard early on. If you get ahead of schedule, you may over stress your body, which could lead to injury. Take your time, and do it right. You'll get to where you need to be by the start of the season. Good Luck!

Friday, February 7, 2020

Trending Sports News and Live Streams Featuring: NBA Weekly Roundup: Biggest takeaways from trade deadline and Strength Training Recommendations For Basketball Players.

In this week's edition of NBA Weekly Roundup, Tom Haberstroth analyzes trades that helped teams better their chances for an NBA title.

Strength Training Recommendations For Basketball Players.

What kind of strength training for basketball do you need to do? Learn how to make a great program and 10 strength training guidelines...

Exercise Guidelines
Strength Training Should Be:
  • Safe
  • Time Efficient
  • Productive.
  • Perfect exercise technique and form prior to utilizing additional resistance.
  • Perform every movement in a slow, controlled, and deliberate fashion with special emphasis focused on the eccentric (negative) phase of each lift.
  • Work within an appropriate repetition range (6-25 reps/set for most adults).
Time Efficiency:
  • Use a limited number of sets and exercises each workout (brief yet intense workouts).
  • Minimize rest intervals ("circuit") to induce an overall conditioning effect.
  • Train the entire body equally (include all muscle groups) to ensure muscle balance.
  • Train at a high level of intensity (as close to muscular fatigue as possible).
  • Utilize a predetermined method of progression.
  • Record all pertinent workout data. Get a workout log.

Training Frequency:
Program Design
  • 2-3 workouts per week
Training Duration:
  • 40-60 minutes per workout
Training Volume:
  • 1-3 sets per exercise, 10-15 total exercises per workout
Training Intensity:
  • Perform each set to a point that no other "quality" repetitions are possible (muscle failure/muscle fatigue)
Repetition Ranges:
  • 8-20 repetitions per set (reaching muscle fatigue prior to 6 repetitions means the resistance is "too heavy" and increases orthopedic stress)
  • Utilize what is available - free weights, machines, manual resistance, etc...
Sample Workout:
  • Leg press
  • Leg extension
  • Leg curl
  • Hip adduction
  • Hip flexion
  • Low back
  • Abdominals
  • Chest fly
  • Chest press
  • Pullover
  • Pulldown
  • Lateral raise
  • Shoulder press
  • Rear delt
  • Seated row
  • Triceps
  • Biceps
  • Forearms

10 Strength Training Guidelines
  1. Perform perfect repetitions every time you strength train.
    • Perform slow and controlled reps with no bouncing!
  2. Strength train at high level of intensity.
    • Take every set to the point at which no further reps can be completed.
  3. Strength train progressively.
    • You must consistently increase the weight in order to get stronger.
  4. Strength train within a predetermined rep range.
    • Aim for 8-12 reps for your upper body and 12-15 for your lower body.
  5. Strength train the entire body equally.
    • Muscular balance is important for injury prevention.
  6. Strength train using a limited volume of sets and exercises.
    • It's not how much you do; it's how hard you do it!
  7. Strength train larger muscle groups first.
    • Hit your largest muscle groups early while you are fresh.
  8. Allow for adequate recovery between strength training sessions.
    • Do not over train!
  9. Keep accurate records of all strength training sessions.
    • Accountability is crucial for success.
  10. Use advanced strength training techniques appropriately.
    • Limit overuse of assisted reps and breakdown sets.

Tuesday, January 28, 2020

NCAA Women's Basketball Howard’s Williams Reaches Milestone in Road Win at Coppin State

Senior guard joins 1,000-point club
(Photo Credit – Yusuf Abdullah)

BALTIMORE (January 27, 2020) – Howard University senior guard Ayonna Williams (Washington) joined the 1,000-point club after guiding the Bison to a 66-54 road win at Coppin State (CSU). With the victory, HU improved to 12-8 (4-3 MEAC) on the season.

In the opening period, Williams made a layup at the 4:05 mark and became the newest Bison to reach the milestone. On the night, the D.C. native finished with nine points, nine rebounds, five steals and four dimes in the victory.

Third-year sharpshooter Jayla Thornton (Newark, N.J.) led all scorers with 25 points while grabbing a career-best seven boards.

HU controlled the tempo throughout, dominating the paint with 28 points while forcing 23 Eagles’ turnovers, which led to 32 points.

Despite holding the lead for more than 36 minutes, CSU fought back with numerous runs.

Coppin State’s Alexandria Hamilton made a trey ball and gave CSU the upper hand momentarily, 24-26, but Howard scored 16 unanswered and held their largest advantage with 40 ticks left in the third, 51-28, which put the game out-of-reach.

Howard produced 21 bench points, led by newcomer Brooklyn Fort-Davis (Chicago) with 11 points.

Senior guard Sarah Edmond (Freeport, N.Y.) missed her second consecutive game due to injury.

For Coppin State (0-19, 0-7 MEAC), Chance Graham notched a double-double (20 points and 19 boards) in the loss.

Monday night’s contest had multiple extended stoppages that led to the length of game approximately more than two hours. In the second period, senior forward Imani Bryant (Berkeley, Calif.) exited the game due to a medical matter, which is doing much better.

At the end of the third quarter, several technical fouls were assessed, which led to three ejections.

HU hosts two more games before a crucial five-game road swing.
Saturday (Feb. 1), Howard takes on Morgan State at 2 p.m., followed by a 5:30 start time against Coppin State Monday (Feb. 3).