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.

Elite Athlete Training

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.

Safety:

• 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.

Productivity:

• 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)

Equipment:

• 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.

About The Author

EliteAthleteTraining.com

E.A.T.S. was founded to service an ever growing need for affordable, comprehensive strength training and conditioning for junior high, high school...

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BBcom Featuring: The Chest Press Workout | Abel Albonetti and Chest Exercises for Men – Get Bulky at Home

It's time to crush chest with this advanced workout from athlete Abel Albonetti. Get ready to crank up the intensity with pause reps, super sets, giant sets, and intra-set stretching. 
► Get Abel's 30-Day Chest Training Program: https://bbcom.me/2UsDp2O 
► Bodyfit Training Programs: https://bbcom.me/397T1x5 
► Shop Muscletech Supplements: https://bbcom.me/2Oo5WD2

| The Chest Press Workout | 
1. Incline Barbell Press: 7 sets, 12/10/8/8/5/5/4 reps (Last set is a triple drop set.) 
2. 30 degrees Smith Machine Press: 5 sets, 10-12 reps (Last set is a triple drop set.) 
3. Dumbbell Flat Press: 5 sets, 12-15 reps Slow and controlled reps (Last set is a triple drop set.) 
4. Superset 
a. Kneeling High to Low Cable Fly: 8 sets, 12-15 reps 
b. Bench Push Ups: 8 sets, failure

Team Bodybuilding.com member Abel Albonetti is a huge fan of high-volume workouts designed to test your limits. He knows they help build muscle for a balanced physique and push your training intensity to new heights.
 

Chest Exercises for Men – Get Bulky at Home

By: Arkin Kaman Do you know that there are chest exercises for men that do not require weights? These are the natural exercises that men can perform even at home. Yes you read it right, so set aside all the gym equipment as of the moment and exercise the natural way. Now that I got your attention, stick around and discover how to get bulky at home by reading the rest of this article. For men, the most common way to achieve an impressive chest that every girl will fancy about is by doing pectoral exercises. Chest exercises for men act on the largest muscle group in the body, thus making it the most active of all. Here are some of the chest exercises that do not require weights.

Spartans Push-up: This is a very advance kind of push up. This is one of the most effective chest exercises for men which can be performed without using any weights at all.

• Lie face-down on the floor.

• Relax while keeping your hands and legs straight.

• Place your left palm just below the pectoral while the right palm on the normal position when you do the push-ups.

• Start the push-up as you exhale, doing 3 sets with 15-20 reps.

Hindu Push-up: This is a chest exercise for men which is perfect for building strong, powerful and stamina-driven shoulders, arms and pecs. More than just an exercise, it also increases the flexibility of your spine.

• Stand with your feet spread wider than your shoulders.

• Bend down and put your palms on the floor as if you’re in a dog position.

• Bend your elbows while bringing your chest down.

• Ensure that your chest doesn’t touch the floor and move forward using your chest.

• Push until you go back to the dog position. Hold this stance for a second while allowing your chest to open up.

• Repeat for 10-15 times.

Stability Ball Push-up: One of the chest exercises for men which requires a stability ball, making it much more challenging than it appears.

• Get a stability ball and place it on the floor.

• Stand with the ball in front of you and bend down while you rest your abdomen on it.

• Roll yourself forward, supporting yourself with your hands.

• Rest your shins on the ball while keeping your hands shoulder-width apart.

• Do like a normal push-up as you inhale and exhale as you go back to your original position.

• Do 3 sets with 15 reps.

Chest exercises for men do not really require them to be in the gym and make use of any equipment. Yes, you can have the massive, shelf-like chest that you want even at home! For more tips in muscle building, feel free to visit: https://goto.bodybuilding.com/D6MZb

Larry Scott Named Head Football Coach at Howard University

WASHINGTON (February 6, 2020) – Howard University Director of Athletics Kery Davis announced the hiring of Larry Scott as the football program’s new head coach today.

“We are proud to welcome Coach Larry Scott to the Howard University family.  After a thorough search and several qualified candidates, Coach Scott was the clear choice to lead Howard’s football program, given his experience and passion for students and the game,” said Davis. “I’d like to thank our search firm, Jeff Schemmel from Collegiate Sports Solutions and Dan Walters from Buffkin/Baker, for their help during the search process.”

Coach Scott brings to the program more than a decade of experience, serving in a number of Division I coaching positions, including the University of Miami, the University of Tennessee and the University of South Florida. Most recently, he was an integral part of the staff that led the University of Florida to an 11-2 overall record and a top-10 ranking in the country. 

Howard University Football Tickets

The Sebring, Florida, native has spent a majority of his coaching career in his home state—at USF, where he attended from 1997-2000 — he coached from 2006-12; at Miami, he coached for three seasons from 2013-15; and most recently, he coached at Florida from 2018-19. Prior to joining the Florida coaching staff, Scott was a member of Butch Jones’ staff at the University of Tennessee during the 2016-17 season. Earlier in his career, Scott served for four seasons as a high school football coach.

During his time at the University of Miami, Scott served as the Hurricanes’ tight ends coach for two-plus seasons (2013-15) prior to being named the interim head coach for the final six games of 2015. In this position, Scott led the Hurricanes to a 4-2 mark and a berth in the Sun Bowl.

At USF, where he started in 2005 as director of high school relations, he coached the university’s offensive line, tight ends and running backs. He also served as a lead recruiter, where he helped lead the team to their best recruiting class in program history in 2008, only to surpass that class in 2009 with the nation’s No. 21 ranked class.

“I am excited to have Coach Larry Scott join the Howard University athletics program as our head football coach,” said President Wayne A. I. Frederick. “His experience recruiting, training and molding student athletes to excel on the gridiron and in the classroom are aligned with Howard’s mission and values. I invite the entire Bison community to get their tickets now and let’s fill Greene Stadium in support of this new decade for Howard football.”

 

The Pac 12 on US Sports Net Featuring: Arizona, ASU and Utah softball programs set to get their seasons underway at the Kajikawa Classic and Build Incredible Bat Speed For Baseball & Softball!

No. 5 Arizona, No. 22 Arizona State and Utah softball are all set to get their 2020 campaigns started at the Kajikawa Classic. Pac-12 Networks analyst and former Arizona pitcher Kenzie Fowler breaks down the student-athletes to watch this weekend as all three teams face off against the likes of Portland State, Western Michigan, Seattle U, Kansas and No. 12 Tennessee. Catch all the action starting the morning of Friday, February 7th live on Pac-12 Networks.

Build Incredible Bat Speed For Baseball and Softball!

No one knows more about improving bat speed than Bob Alejo (former strength and conditioning coach of the Oakland A's and now the Personal Conditioning Coach of NY Yankee's Jason Giambi). Learn how Bob gets his athletes to have a blazing fast swing!

The speed of the bat head through the hitting zone is crucial for making good contact and for hitting the ball as far as possible, two good things for a hitter. There is no question that a slow bat is a bad bat. To be honest, a quick bat does not ensure a hitter a great average either. We know a good hitter has many more qualities than strength and bat head speed. My point is to remember the other qualities which are important parts of hitting before expecting increased bat head speed to cure your average!
Now that we understand what bat speed can and cannot do, here's how to create a quicker, stronger bat.

Abdominal Training

The trunk (abdominals and low back) create a powerful twisting motion during the swing. Rotational torque provides speed and momentum to the arms and eventually the bat head. Like other muscles, it is necessary to develop strength by using resistance. A common mistake with abdominal training is to perform body weight resisted exercises and expect the abdominals to continually gain strength.
In the beginning you will develop a certain amount of strength. However, after a while the exercises become nothing other than calisthenics or maintenance type movements. To develop strength you must add some sort of resistance to the movement-as is the case in all exercises. The good news is that you can use most of the same traditional stomach exercises plus added weight, to get the desired results.
The three areas for you to concentrate on are the lower, upper and oblique abdominals.
Upper Abdominals
Weighted crunches (non-weighted crunches shown) - Lying on your back with legs up in the air, knees bent at 90 degrees, hold a weight of your choice at straightened arms length. Using only your upper abdominals, raise only the upper body, keeping your back flat on the ground. Three sets of 20-40 repetitions.
Lower Abdominals
Hanging leg raises - Hang from an overhead bar, with your feet not touching the ground. Your grip should be about shoulder width. Contracting the lower abdominals, lift the legs together, knees bent at 90 degrees, so the knees are just above waist height. Lower and repeat. Three sets of 10-25 repetitions.

* This a difficult exercise which does not require much weight to increase the difficulty. Use ankle weights for the resistance.
* Do not rock back and forth to make it easier to raise the legs.
* To increase difficulty without adding weights, keep your legs straight while lifting them.
Rotational Abdominals
Standing weighted twists - put yourself into an athletic stance with your feet spread at a comfortable distance and your knees slightly bent. Hold a weight about 6-to-12 inches in front of your body. After a slow warm up, begin to twist at the waist (do not twist or bend at the knees) as rapidly as possible. The key to rapid movement is maintain a low, balanced stance and make sure your shoulder reaches the chin on the twist. Three sets of 20-40 repetitions.

Leg Strength

Never underestimate the value of leg strength for good, powerful hitting. The legs do not appear active. And in terms of movement, they really are not. But it is the strength of the legs that enable the abdominals and trunk in general, to promote bat speed.
As the swing begins, the stride is in place and the body begins to rotate. Without a firm base, the body will not be able to generate any strength from the legs into the trunk. The force is generated from the ground, into the legs, to the trunk and finally the bat.
Without leg strength, the force necessary to start a powerful bat is not produced. To take it a step further, the swing might be flawed due to only upper body generation and nothing to stabilize the legs.
Basic leg strength has been outlined in previous articles. Do not expect to have the best swing or the most powerful bat if you are only going to work on the upper body and ignore your legs.

Forearms

Beginning with the grip and finishing with the forearms (the two are connected), the bat head will take the proper path if there is strength in the hands. Notice how I say hands instead of forearms. This is because the grip strength (fingers, hand) is the most important part of forearm strength for baseball.
Take a look at a swing and follow through. The movement is not about forearm flexors or extensors. There is really no point in the swing where these movements are dominant. However, the hand and hand strength are involved the entire time.
You can have strong forearms, but not necessarily a strong grip. This is why you must work grip-specific exercises into your routine, such as squeezing tennis balls, racquet balls and softballs. This will strengthen the fingers, hand and overall grip. When you add these exercises to the already common wrist curls and reverse wrist curls, you'll have excellent results.

Total Body

When you are looking for running speed, a powerful swing or mph on your fastball, you don't just work the specific muscles involved. Take the approach that the entire body is a system and when all the parts work together efficiently, the outcome will be much more positive than singling out certain muscles. Train your whole body if you want optimal results, not to mention reducing the risk for injuring yourself.

Other Tools For Bat Speed

There are a few gadgets and machines advertised to increase bat speed. My advice is to stick with the basics, because there are so many variables that affect bat head speed which cannot be directly trained, such as pitch recognition or reaction time. Factors such as strength and hitting mechanics are variables that can be improved by some legitimate means, or rather, means which have been tried over the years and have worked.
One thing that has been used often, but incorrectly, is the weighted bat. When you use this tool as a way to become stronger, it is important to maintain your game swing. What I mean by this, is that your swing should not change even though the weight of the bat is increased.
Most of the time the weight of the bat is far more than is needed to increase power in a swing. How many times have you seen a hitter work with a weighted bat in a slow, awkward motion that looks nothing like his swing? More often than you should!
One thing that has been discussed in the development of power, is the need for speed. Speed of movement must be present if power is to be increased. Speed can be slightly reduced if a weight is being used, only because power increases when using the correct weight.
Movement is also important when training for power. For the swing to increase in power, the weighted swing has to be similar to the regular swing or there is no transfer of power. The same situation exists when you run with a weighted vest or ankle weights. If you run differently with the weights, then it does not have a positive effect on your normal running style.
My suggestion is to use a bat that is only a few ounces heavier than your regular bat. Try to use the same length as well. This way the swing will be the same, but because of the added weight, you will be increasing power with your normal swing.
Be careful not to use the weighted bat in normal game or batting practice situations. Your reaction time will be the same, but your bat will be slower at game speed. I recommend hitting off of the tee or using soft toss to work on your weighted game.
About The Author
Bob Alejo the former Strength and Conditioning Coach, Oakland Athletics, 1993-2001. Any questions can be addressed to Bob Alejo at att_27@hotmail.com.

Be sure to also check out:
The Art Of Catching!

Thanks,

About The Author

StrengthCoach.com

StrengthCoach.com features over 4,000 pages of speed, agility, strength and power programs for every sport. Plus you can have a professional strength coach create a personalized program for you - guaranteed to get you in the best shape of your life.

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The Big 12 on US Sports Net Featuring: Kansas at Baylor Women's Basketball Highlights and Basketball Body Breakthrough!

Sophomore forward NaLyssa Smith was a near-perfect 10-of-11 from the field and finished with 23 points and 10 rebounds to lead No. 2/1 Baylor (20-1, 9-0) to a 97-44 victory over Kansas.

Amateur Bodybuilder Of The Week: Basketball Body Breakthrough!

Amateur Bodybuilder Of The Week

Adding muscle to Eugene's 6-foot-5 frame was a tall task. He tried several mass-gaining diets, but found that simple methods always prevail. This former baller won with consistency and hard work!

Name: Eugene Moore E-Mail: https://goto.bodybuilding.com/47jjr BodySpace: EM86 Location: Hamilton, NJ Age: 26  Height: 6'5"  Weight: 212 lbs Years Bodybuilding: 5

Q

How Did Your Bodybuilding Journey Begin?

Basketball was my specialty growing up. I played throughout high school, tore my ACL, MCL, and meniscus during my junior year in a dunking accident, healed my injuries, and played two years at the Division-III level.

I weighed 170 pounds in high school and became the poster boy for tall, skinny, and awkward. That didn't change much during my first few years in college. I made every excuse not to lift despite previous coaches and others who said it would make me a better player.
When I transferred to a new university, I started living the party life and reached a point where I was tired of drinking every night. I was tired of being tall, weak, and lanky, so I decided to make a change. I'm the type of person who likes a challenge and I quickly fell in love with the challenge to build a stronger, healthier me.
I got really serious about lifting and heard the NPC started a new men's physique division. It seemed like the perfect fit for me and I made a new goal to prepare for my first competition. After the first competition, I fell in love with the experience.

How Did Your Passion for Bodybuilding Emerge?

When I started to see my body change, I was hooked. It's one of the few things in life that I have control over. You get back what you put in. In the gym, other people, especially tall guys, ask me how to put on lean muscle. I used to be skinny and it shows how far I came. That motivates me to push further. It's my therapy and helps me escape from everything.

What/Who Motivated You To Be a Bodybuilder?

My motivation comes from within. The bodybuilding lifestyle makes me happy. Going to the gym is the best part of my day. You can't live a healthy life without a healthy body. Proving the doubters wrong is just a bonus. I want to look back and know I did more with my life than sit on the couch and drink beer.

Where Did You Go for Inspiration?

My biggest source of inspiration is the positive, ambitious people I surround myself with. It's hard not to be inspired when you're surrounded by others who strive for greatness. The successes of others who work hard inspire me to do the same.

What Are Your Future Bodybuilding Plans?

I plan to pack on more muscle and tackle another national competition in an attempt to get my men's physique pro card. I have great coaches going into 2013 at Bodies by G-Force and I plan to turn some heads at my next show. I want to make a name for myself in the fitness industry, and to do that, I have to be exceptional.

What Is the Most Important Bodybuilding Tip?

Stay consistent. It's all about steady progression. Nothing happens overnight. Never stop learning. Each year, I learn more about what I need to do so I can better myself.

Who Is Your Favorite Bodybuilder?

I admire the great pro physiques and respect their hard work, but the old school physiques like Bob Paris, Serge, and Arnold have always been a huge source of motivation for me. There was such a great balance there.

How Did Bodybuilding.com Help You Reach Your Goals?

Bodybuilding.com and BodySpace are great sources of information and motivation. It's a one-stop shop for all my supplement needs. When I first started lifting, I searched BodySpace for people with my height and ideal weight so I had a goal to work toward. I learned from the forums and articles on Bodybuilding.com. No bodybuilding site comes close to what Bodybuilding.com offers.
Trainer Credit: bodiesbygforce.com

The Big 10 On US Sports Net Featuring: Highlights: Willis Goes for 21 in Win | Wisconsin at Minnesota | and What Is Basketball Speed?

Minnesota's Payton Willis scored 21 points in a 70-52 win over Wisconsin.

What Is Basketball Speed? Improve Your Game With Valuable Training! From BBcom

Alex Maroko

Speed definitely kills. Take a look at any high-level basketball game and tell me if you see any good, slow players. Here's a great training plan and tips to improve your speed on the court.

In basketball, speed kills. There is no doubt about that deceptively underwhelming gem. Speed definitely kills. Take a look at any high-level basketball game and tell me if you see any good, slow players. You don't right? Of course you don't, because they don't exist!
There is no question there are other skills that are important in your development as a basketball player. Being able to shoot the lights out is huge. Being a dependable ball-handler is necessary. Making good decisions is a must. But, all those skills become amplified when you become a speed demon.
How? Well, you can get off better shots now because you can easily jet away from your defender. Your handle now seems tighter, because you are blowing by your man every chance you get.
Your decision-making improves immensely because you are moving so much faster and the rest of the game seems to be move slower. If you can slow the game down, you'll have more time to make better, smarter decisions.

What Is Basketball Speed?

So, what is basketball speed? I'll first tell you what it isn't. It is not an all-out sprint. Although I'm sure he would make a fast (and decent) basketball player, putting Usain Bolt on a basketball court would not make him the "fastest player on the court".

Sure, he'd be fast, but Bolt is a 100-meter sprinter who needs at least 40 meters to accelerate (the length of a basketball court is much less than 40m, by the way), and needs to do it in a straight line. We all know basketball isn't played in a straight line. It's a game of S's and Z's, or zigs and zags.
What does that mean exactly? It's just that basketball is a chaotic sport, where emphasis is placed on the ability to accelerate rapidly and usually in non-linear directions.
For example, in a game situation, you may have to accelerate hard left toward the baseline to cut off your man. Then, after a missed shot, you immediately change direction as you move to catch an outlet pass. You make the catch and speed dribble, accelerating toward the other team's basket until you hit the free throw line, where you have to stop on a dime and pull up for an easy 15-footer. That's basketball speed.

Improving Your Speed

Now that we know what basketball speed is, and we know basketball speed kills, your next question should be "How can I improve my basketball speed?" Good question. Let's get it answered.
Since basketball speed is a combination of acceleration capabilities and reaction time. Those are the two main things we want to improve. But, due to the "Trainers Honesty Code of Conduct", I am obligated to tell you that reaction time is actually largely genetic and training for it will probably just end up wasting your time.
That leaves us with improving your acceleration abilities. Acceleration is based on the ability to overcome your own bodyweight and inertia as rapidly as possible. The two most important things we can do here are to improve your ability to overcome your bodyweight and your ability to do it as fast as humanly possible.
To knock out the first one (overcoming your body), the key is getting stronger. As you gain strength, your body will actually "appear" lighter to you and therefore, it will be much easier to maneuver around.
To work on the second one, there are two things you can do. The first thing is sprint training. But this isn't the normal type of sprinting you probably think about, where you run hard for a certain amount of time, rest for a short period and then sprint again. In my profession, we call that conditioning.
Real speed work needs to be of very-high quality, with more than ample rest between sprints. These longer rest periods guarantee you won't be fatigued from the last sprint completed.

"Basketball Speed Is A Combination Of Acceleration Capabilities And Reaction Times."

Hypothetically, if you were still in a fatigued state as you began your next sprint, there is no way you would be able to put out a real sprint. It would probably end up being an 80-90 percent sprint (that is 80-90 percent of your true, non-masked-by-fatigue speed). To get faster, we need nothing but 100 percent.
The second thing you can do is what I like to call basketball sprints. With these, you actually get on a basketball court with a ball, pick a couple of your favorite moves and work on repping them out as fast as you possibly can.
Try starting at the top of the 3-point line, make one of your chosen moves and immediately explode directly toward the basket as fast as you can into a lay-up or dunk.
Since we are already on the basketball court, we want to be more specific with our training so you'll want to use shorter rest periods, to better simulate game situations. But your effort should still be 100 percent.

Conclusion

If you followed that program consistently, you'd see awesome gains in your basketball speed. And then, as you moved closer to the beginning of your basketball season, you could switch up the sprints, doing the basketball sprints on days 1 and 3 and the normal sprints on day 2.
Now that you know what basketball speed is, what it's all about and exactly what needs to be done to improve it, what are you waiting for? Go get some speed!

About The Author

Alex Maroko

Alex's areas of expertise revolve around the basketball player and his innate ability to extract incredible improvements...

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The ACC on US Sports Net Featuring: ACC Black History Heroes | Miami's Will Allen & Ray Bellamy and Take a Student Tour Group to Philadelphia to Study Black History

This month we celebrate Black History Month by showcasing some of the true African-American trailblazers in ACC History. Miami's Will Allen was the first African-American basketball player at "The U". Allen still holds strong as the 2nd leading rebounder in 'Canes history (916) and scored 1,293 points for his career. Wide receiver Ray Bellamy was the first African-American football player at Miami and first football scholarship athlete in the Southeast. Bellamy was inducted into the University of Miami's Sports Hall of Fame in 2012 and was the school's first African-American Student Body President in 1971.

Take a Student Tour Group to Philadelphia to Study Black History

By: Howard Clemens A student trip to Philadelphia is an excellent opportunity to study African American History. The African American Museum in Philadelphia (AAMP) is the best starting point for the tour. The AAMP is the most definitive collection of African American art, culture and history and best describes the ever changing social fabric of African Americans that define the region. The native cultures of Africa are also honored here.

When founded, Philadelphia was a mixture of free slaves and indentured servants and the rules between each group were not clearly defined. At one time it was possible for a slave to be freed by his or her master, or to purchase their freedom. Thus Philadelphia evolved as an abolitionist city and a place where some African Americans moved freely

The African American Museum in Philadelphia is located at 7th and Arch Streets, in the heart of Downtown Philadelphia. After a morning trip to the Museum, student travel groups can have lunch in nearby Chinatown or at the Reading Terminal Market.

The African American Museum in Philadelphia
The African American Museum in Philadelphia houses far more than art. In fact it traces the lives and work of a wide diaspora of African Americans across the United States and their heritage in the Philadelphia region and in native Africa. There is usually a rotating exhibit in one gallery. A significant show from the Permanent collection is always on display in another gallery: Audacious Freedom: African Americans in Philadelphia 1776-1876. The exhibition is interactive, with a narrated timeline that spans 100 years. Trailblazers from the African American Community are highlighted with video projections telling the story of their lives. These video narratives make history larger than life for students. There are other educational programs at the Museum as well. For teachers preparing students for the trip, expect exercises will be eye opening and told from a unique historical perspective. Visit: http://www.aampmuseum.org/education.html to learn more about Traveling Trunks, Iconic Images Mural Tour and the Passport to Culture Summer Youth Enrichment Program.

Barnes Foundation
The Barnes Foundation relocated from an estate in Merion, Pennsylvania, to Philadelphia several years ago. In order to satisfy Barnes’ will, which stated the art must be kept in the original mansion, those who designed the building’s interiors recreated them exactly as they were in the 1920s. The collection was displayed precisely in the same places inside the new building. The Barnes Foundation is next to the Rodin Museum on the Benjamin Franklin Parkway. Albert C. Barnes is known for his collection of post-impressionist and early modern paintings. He also has an extensive African American collection of arts and practical items used in African cultures. Barnes felt the African Art to be a highly developed form. So, he collected figural sculptures, ceremonial masks, and domestic objects as well as those used in rituals and celebrations. The collection is worthwhile seeing on this tour. Many of these pieces of the African diaspora are now well documented by African American Art Scholar Christa Clarke, PhD.

President’s House Commemorative Site
A perhaps unknown facet about the President’s House in Philadelphia, which honors George and Martha Washington, is about the enslaved members of the household.
Altogether Washington brought 9 enslaved Africans to his three story mansion in Philadelphia, where he and Martha lived from 1790-97. President Washington was known to treat his slaves in his household well. Eventually he freed them in his will and donated money to the creation of the African Episcopal Church of Saint Thomas. Students of Black History will find this remarkable and important historical site to visit.

Mother Bethel A.M.E. Church
One of the first historically black and abolitionist churches in the new country was the Mother Bethel. A.M.E. Church in Philadelphia located at 6th and Lombard Streets. The first church was convened in 1794. In 1805, the building was expanded and the church leaders and congregation would become a leading force in fighting against slavery by helping those who escaped and were on the run. Beginning at its infancy, and as the decades wore on, the Mother Bethel A.M.E. Church would be a leading force in abolishing slavery all together. Bishop Richard Allen constructed the first church and expanded the second while leading a congregation of black Christians and allies in a fierce anti-slavery movement. All students of black history will want to visit the Richard Allen Museum, which is part of the Mother Bethel A.M.E. Church.

As any teacher can easily see, Philadelphia is a city rich in African American history, culture, politics and the arts. There are many more places to visit in Philadelphia, which celebrate black history, besides those noted here. Trip leaders and teachers may feel free to explore and suggest other places in Philadelphia that would enrich a black history tour.

For more information on taking a student group on tour of Philadelphia with black history as the focus, visit http://www.educationaltravelconsultants.com.

 Howard Clemens founded Educational Travel Consultants in 1984. Over the last 24 years, Mr. Clemens has organized student travel tours for thousands of high schools, middle schools, and elementary schools. His company also specializes in performance tours to Washington D.C., New York City, and Orlando, Florida. Email him at info@educationaltravelconsultants.com or visit http://www.educationaltravelconsultants.com.

Trending Sports News Featuring: Warriors trade D'Angelo Russell to Timberwolves for Andrew Wiggins, two picks | CBS Sports HQ

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Yoga for Basketball Players from BBcom

Basketball is fun, but a serious athlete may need more than just simple stretching to stay in top form. Yoga instructor and Team Bodybuilding.com athlete Karla Tafra is back with more yoga poses to help you dribble, drive, and score with a body that moves well!

Karla Tafra, Yoga Instructor

Every sport is unique, but athletes of all sports strive for improved performance, bigger goals, and better results. Yoga can help with all three, especially when it's tailored to the sport in question. We've talked about movements that work best for runners, and now it's time to talk about yoga and basketball.
The off-season may be in full swing, but that's the key time to make improvements. Recovery is as important as ever, if not more so. No one wants to develop aches and pains before the season even starts!
Basketball is extremely fast-paced, with lots of jumps, twists, turns, coordination, and sprints that take a huge toll on the joints and tendons. Keeping them flexible and strong prevents injuries and aids recovery. Here are the five favorite moves I include in every yoga flow to keep my basketballers in top condition:

Anjaneyasana: Crescent Lunge

The crescent lunge stretches the hamstring, quad, and hip flexor at the same time. Alignment is key, so make sure your knee doesn't go past your ankle, keep your extended leg straight, and engage your quadriceps throughout the stretch to protect that knee. Lift your arms up; use inhales to extend your whole spine and exhales to go deeper into the pose. Keep your shoulders away from your ears and relax your upper spine while at the same time making sure your core stays engaged. Take five full breath cycles and switch legs.

Vrksasana: Tree Pose

Balance is extremely important in basketball, as you're often stopping and starting, changing direction, staying on the balls of your feet on defense, or jumping off one leg to take a layup or dunk. Mimicking those moves in training and teaching your body to get stronger and engage the right muscles minimizes injuries and allows you to execute the movements more efficiently.

Tree pose is one of those standing balances that test you no matter how long you've been practicing yoga. Engage the muscles on your standing leg and lift the other one up, placing your foot on the standing leg above or below the knee, making sure to avoid pushing against the knee. Push the sole of your foot into your leg in order to create stability, not letting it slip away. Engage your core muscles and pull your ribcage down so that you're not going into a backbend. Remember to breath. You can intensify this pose by closing your eyes for a breath or two. Stay for 5-8 breaths and switch legs.

Virabhadrasana II: Warrior II

There's no doubt that a strong Warrior II is a foundation of every yoga practice. Not only does it open the hips and protect the lower back, but it also tones the legs and builds stability in the ankles. From Warrior I, open up to Warrior II, making sure you go as deep as your body allows. The challenge is in the depth of the pose—the deeper you go, the harder it gets!

Keep your bended knee directly over your ankle and pay attention to your back foot—the outer part should be firmly pressed into the floor. Building the pose from the ground up, open your hips as much as is comfortable, as long as your knee is in line with your hip. If the knee starts going inward, close up your hips a bit. Remove the curve from your lower back by pulling your belly button up and closing your ribcage. Keep your shoulders away from your ears and open your chest without leaning into a backbend. Gaze over your front arm and activate your hands, sending energy throughout your body. Taking deep breaths will help you settle deeper into the pose. After five cycles, repeat on the other side.

Kumbhakasana: Plank

Nothing works your shoulders and core like a good old plank. Trunk stability and a strong core lend themselves to coordination, rotation, balance, and maximizing your overall strength—all necessary in the sport of basketball.

Place your palms right under your shoulders, engage your quads and hamstrings, tighten your core, and breathe. Make sure your hips are not too high or too low and avoid any curving in your lower back. Press into the floor beneath you and feel your shoulder blades separate from one another, creating space in your upper back. Stay there for a couple of breaths and then slowly shift your body forward and back, challenging your core even more.

Setu Bandhasana: Bridge

Bridge is a powerful pose that activates the hips and glutes while protecting the lower back and relieving it of any muscle pain. These muscle groups can take a beating when you're constantly pounding the hardwood, sprinting, and performing drills that emphasize explosiveness. The bridge is your ultimate relief.

Lie on your back, bend your knees, and place your feet flat on the floor, hip-width apart. Position your arms beside your body, palms facing down and pressed into the floor. On an inhale, slowly lift your lower back, middle back, and, finally, upper back off the floor. You can leave your arms where they are or slowly roll your shoulders under your body. Then, interlace your fingers and push into the floor, creating a bigger opening in your chest.
Use inhales to elongate the spine and send your tailbone as far away from you as possible, and exhales to lift your hips even higher. Avoid bringing your chin toward your chest; instead, think chest toward the chin as you drive your hips higher.
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About the Author

Karla Tafra, Yoga Instructor

When not doing yoga, Karla Tafra dabbles in everything from running, tennis, and lifting weights, to cycling and functional training.

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