Measure Your Success By Your Effort

Footwork Makes You Smarter

Sunday, January 30, 2011

Strength Training For Basketball

I am asked often by players and coaches, if players should be working out with weights during the season. The quick answer is yes. Probably no other sport has the physique of the player changed more drastically in the past 20 years than basketball. I rarely ever get asked if basketball players should lift weights but more when and how. It was once believed that basketball players, boxers etc. should not lift weights. The thinking was it will make them slow, and bulky. Basketball players need to follow a basketball-specific strength training program that will improve their game. You do not want to loose the gains you made in the off-season. If you do not do in-season work, with a grueling season of games and practices you could be your weakest during paly-offs, when you need to be strong.
Player's should have goals in mind when when working out. The sure way to get no where is to not have a plan.

The reasons for strength training for basketball include improving your game by
1.Help ward off injuries
2.Increasing explosive power
3.Improve agility
4.Improve speed
5.Improve quickness
6.Improve your vertical jump
7.Mental toughness. Players that are stronger are more likely to play stronger.

Over the course of a year, strength training for basketball should follow several distinct phases. Each of these phases or periods has a specific objective and helps build the foundation for the next phase of training.

Periodized programs provide a progressive buildup to peak fitness and performance. Programs are often broken into 3 periods, but each of these can be broken into smaller periods or cycles.

During this phase players will focus on building up after the off season. They will first concentrate on strength and hypertrophy. Players will work on power, moving a load at high velocity.


During this phase players should be concerned with the maintenance of Strength and Power gained in the Pre-Season. This can be achieved by alternating phases of strength and power training. Appropriate recovery should be build into the phase to assist with recovery. Players need to be fully functional for competition.


It’s time to relax for several weeks. This is important time to refuel physically and emotionally. Stay fit by having light workouts or cross train.

For more specific details, don't hesitate to contact me.
Coach Paul

Before I'd get in the ring, I'd have already won or lost it on the road. The real part is won or lost somewhere far away from witnesses - behind the lines, in the gym and out there on the road, long before I dance under those lights." -- Muhammed Ali

Friday, January 21, 2011

Measure Your Success By Your Effort

You can not always win the game. I’ve had the pleasure of coaching a team that went 34 and 0. But our successes were not always measured by the W. There are two things you can bring to the game, without the help of a coach. One is conditioning and the other is effort or heart.

When you try your best you test yourself. When you try your best sometimes great things happen, sometimes mediocre things happen, and sometimes you don’t even come close to the desired outcome.

But your effort is something you can give of yourself. It is something you can control. If you give maximum effort, you will learn something about yourself, your teammates, and your team. You will have already won, because you can look at your effort as your success.

Check point. Did I give it my all? If so, then that is all I can ask of myself.

Ask an older person.. woulda, coulda, shoulda.. few things worse then regret.

Coach Paul

Negative Steps & 3D Space

There is no denying that some of the best athletes in the game of basketball are in North America. I think you could also say that the better skilled athletes in terms of footwork are coming out of Europe. I heard Jasmin Repesa, says at a clinic “basketball is first step”.

I see such a poor understanding of footwork and creating three 3D space in the NCAA. Many players can not pivot off of either foot in any situation. Heck some coaches still talk about dominant pivot foot. I see countless negative steps. Imagine how fast these players would be if they did not take a negative step before moving forward. Taking a negative step (step back before moving forward) is not only inefficient but it makes the defender’s job easy. Firstly, the defender has more time to react, and secondly it’s an easy read. As a defender I know what way you are going to go, if I see you negative step. I know what direction you will be pushing off toward.

You must let your feet get you to a spot where your hands can take a shot. You must not only be able to create space on the floor, but also be able to understand the space you’ll need in the cylinder of air that surrounds you. That is your 3D space.

With all the athleticism in the NCAA, there is a real, push on attacking the rim. Attacking the rim if fine, but watch and see how many shots go unfinished because of a lack of composure. That lack of composure is a direct result of not know how to create 3 dimensional space, lack of being ambidextrous, and what I like to call a lack of ambipedtrous.

It makes you wonder where we will be, when Europe starts producing better athletes, that are also skilled.

If there is anything I can help you with don’t hesitate to contact me
Coach Paul