1-3-1 Zone Defense
Diagram A. Illustrates the alignment and placement of people in the zone.
Diagram B. On the pass from point to wing, the point #1 goes to trap with #4. Note the movement of the other players.
Diagram C. #5 plays in a straight line between the ball and the back side baseline corner.
Diagram D. This diagram illustrates the rotation of players on a pass back to the point.
Diagram E. Here is the rotation and movement of players on a pass from wing to the ball side corner.
Diagram F. #3 and #1 trap the ball in the corner. #4 sprints down to front the ball side low post.
Diagram G. On a pass from the corner to the ball side wing, #2 will step out and get in the passing lane to prevent ball reversal.
Diagram H. The diagram shows the alignment of players on a pass out of the corner trap to the ball side wing.
Diagram I. This diagram illustrates the movement of players if the ball has gone to the point and then swung to the opposite wing.
Diagram J. This diagram shows how the defense will react to a cut and flash into the middle of the defense.
Diagram K. The trap still occurs the same way in the corner and #4 sprints down to front the ball side low post.
Diagram L. Note, if there is a low post, #2 will drop into the middle and then sprint out to get in the passing lane from wing to point.
Diagram M. This diagram shows the ball being passed from guard to guard and the movement of the defensive players. Note how the high post is defended.
See diagrams in the next three pages
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A. B.
C. D.
E. E.
F. G.
H. I.
J. K. L.
-- DWYSYWD or ACTIONS = WORDS
The word “integrity” means “a state of being whole or complete or undivided.” If you have integrity, you are whole, complete, and undivided in the respect that you will follow through and actually . . .
Do What You Say You Will Do.
Every time you don’t “keep your word,” your wholeness and completeness breaks down and you become divided. You’re in a tug-of-war with yourself.
If you want to be known as a high-integrity person, simply have your actions equal your words. -- Rob Gilbert, Ph.D. ______FISH, FISHING, AND SAVING THE WORLD
If you give a person a fish, they will eat for a day.
If you teach a person to fish, they will eat for a lifetime.
If you teach a child to fish, they may feed the world.
DR. ROB GILBERT, PH. D ______
Get in Basketball Shape!
With summer over and school off and going, you still have several weeks left before practices begin. If you haven’t been doing anything to prepare for this coming season, you better get started! While you are certainly behind the 8 ball, it is never too late to start working out and getting in great shape. You should be strength training, conditioning, and eating right.
It is crucial that you are doing everything possible to get in great basketball shape. Whether you are a question mark to make the JV team or a potential All American, being in anything less than outstanding condition is unacceptable. Your conditioning level is something you have complete control of, and thus if you are not in great shape, look no further than the mirror.
Basketball is a high intensity game played at a very fast pace… so going out and running 3 miles every day will NOT get you in basketball shape. It is also a game of reading and reacting, quick changes of direction, and several movement patterns (sprinting, jumping, defensive sliding, and back pedaling)…. so running 10 reps of 100 meters will NOT get you in basketball shape either. To get in, and stay in, top basketball shape you need to participate in a series of progressive game like drills!
To get into great basketball shape; your conditioning program must be:
Energy system specific (high intensity/short duration, drills should last :15 - :60) Movement specific (sprint, back pedal, defensive slides, jumping) Progressive (increase intensity, increase volume, decrease rest) Competitive (compete against teammate or clock) Fun (try to find drills you enjoy doing, you will work harder if you are having fun)
You still have several weeks left, get to work!
Train hard, train smart. -- Alan Stein, CCS, CSCS ______
"Do Not Fear Going Forward Slowly; Fear Only To Stand Still." -- Chinese Proverb Are you standing still?
To be sure of your answer you must keep a training log.
What is a training log? - A written account of all your training, sleep, nutrition and general health. You can list when you train, what you do, personal records, rest days, etc.
For myself, I use a notebook and I will write down all my physical training sessions and my days off in it. When I train, I will right the date, time I start my warm up, time I start my training sets and finish training and the place I am training. I will list each exercise I perform, how long it takes for me to complete all my sets and any other info on the exercise I feel is important. For example I may write a few words on how it felt or weather it was easy or hard. I also use a highlight marker when I have a day off so that when I look back in the log I can easily see when I was training and when I had days off. Even with the small amount of information I have, I can now look back and check my progress and it is not always about doing more load or more reps. Sometimes my progress is doing the same work load in less time.
Progress is tracked day by day but everyone will have ups and downs. When you have a down day, don't sweat it. Day to day or even week to week gains can be small and sometimes to small to notice but when you looked back in your log 3, 6 or 12 months then you should see some really positive changes. Keep a training log and enjoy the journey. -- Mike Reid
______"A great drive, a powerful determination and a consuming desire will easily compensate for a little or limited talent." -- Robert Schuller, clergyman ______
Lots of Chin Ups = A Good Vertical Jump
Here is something interesting that I tell a lot of the athletes I work with: "the more chin ups you can do, the higher you will be able to jump". After I tell them this they usually look at me with a blank stare, some simply accept the statement while others will come back and say "but chin ups is an upper-body exercise, jumping is your legs!". While this is essentially correct, it is not the whole story so lets explain this further.
First of all I have my anecdotal evidence, the athletes that I work with who do the most chin ups are also the fastest runners and best jumpers, this is for male and females. This is my own personal experience, but many other coaches will tell you the same thing; lots of chin ups = good sprint speed = high vertical jump.
Secondly, your upper-body contributes approximately 10-20% of your vertical jump; you can jump higher when you swing your arms.
Thirdly, what does a chin up measure other then upper-body pulling strength? Well, it is a measure of your relative strength. Your relative strength is your strength relative to your body mass, in layman terms it is often called your "pound for pound strength". This, I believe is the main reason why I and other coaches see this correlation. Relative strength is key to being quick, fast and jumping high. – Mike Reid
______
"There are five fundamental qualities that make every team great:
Communication, Trust, Collective Responsibility, Caring and Pride.
I like to think of each as a separate finger on the fist. Any one individually is important. But all of them together are unbeatable." --Mike Krzyzewski ______
"Ambition is the path to success. Persistence is the vehicle you arrive in." -- Bill Bradley ______
"What to do with a mistake - recognize it, admit it, learn from it, forget it." -- Dean Smith Basketball Training
I recently did a presentation on the science of basketball training to a group of coaches. Below is the summary of the research findings. In the future I will give examples of how to apply this information to develop training drills and tests.
Summary of Research and Science Basketball is an Anaerobic Sport – power, strength, quickness, agility dominate the sport. Aerobic Capacity has little effect on Anaerobic recovery. Low-intensity endurance training may even impair recover from high intensity exercise like Basketball. Work/Rest Ratio 1:1 to 1:3. 60% low intensity (1-20s), 15% High Intensity (1-15s). Distance Traveled for Pro Basketball = ~3000m, excluding walking and Shuffling. Inverse relationship between aerobic capacity/training & power/strength. The more you train the Aerobic system the lower potential you have for power, strength & lean body mass improvements. Interval Training: improve aerobic & anaerobic capacity at the same time. Interval training: high intensity exercise + short rest (e.g. Line drill on 60-90s intervals).
1. Basketball is an Anaerobic Sport – power, strength, quickness, agility dominate the sport. For a moment think of some of the greatest athletes to play the game? What characteristics are common among many of the best to ever play? I personally think of Michael Jordan and his jumping ability, quickness, balance and agility, these are all anaerobic characteristics.
2. Aerobic Capacity has little effect on Anaerobic recovery (1) & low-intensity endurance training may even impair recover from high intensity exercise like Basketball. This statement refers to a physiological law called the law of specificity or the SAID principle (Specific Adaptations to Imposed Demands). Your body will adapt to what you impose on it. So, for example if you do lots of long, slow runs (e.g. 5-10km) your body will become efficient at running long and slow. Run sprints and you will become faster. This is not something you need a PhD. in physiology to understand. It is pretty much common sense.
On another note isn't there a training "theory" or should I say myth that says doing lots of aerobic work will help you recovery faster from high intensity exercise like basketball? You know, in the pre-season do lots of long, slow runs to build up an aerobic base. While this is a good idea for endurance sports, the research shows the complete opposite, it may even make your recovery processes worse! Remember the SAID principle, your body adapts to what you impose on it. Internally in your cells there is a very different set of chemical reactions and processes going on when you do something like run 10km as opposed to playing basketball or doing high intensity intervals. Not only that, with repeat exposures, your cells become more efficient at producing the chemicals and other structures it needs to perform under the imposed conditions. I ask you then, when do those long track sessions and runs in the woods come into play for conditioning a basketball athlete? Do they have any beneficial role to play?
Based on the research and basic science I would say there is very little if any need to do this kind of training.
3. Work:Rest Ratio is 1:1 to 1:3 & with High Intensity components lasting up to 30s.
When training for any sport the work to rest ratio is very important. It literally tells you what to do. In the case for basketball, every single unit of work you do, should be followed by 1-3x as long rest. Basketball is a discontinuous sport; there are starts, stops, sprints, easy jogs, walking, change direction ... This is very different from a continuous sport like running 10km or cycling.
Knowing the work/rest ratio is one thing, but how long is each work session in a basketball game? For the high intensity portions of the game (e.g. jumping & sprinting) the work is only on average about 15s long with some other research showing closer to 20-30s! Now, this does not mean all training programs should have 15s or less of work intervals but it does give further evidence of the importance of training more on anaerobic endurance and power as opposed to aerobic training.
4. Distance Traveled for Pro Basketball = ~3000m, excluding walking and Shuffling. I think this is pretty self explanatory. This was also for professional men's basketball, so it would be even lower for youth athletes.
5. Inverse relationship between aerobic capacity/training & power/strength. The more you train the Aerobic system the lower potential you have for power, strength & lean body mass improvements. Simply look at any top marathon or even 10km runner. Do they have the body of an elite basketball player? What about an Olympic weightlifter or 100-200m runner? To be successful in basketball at the higher levels requires a very good base of strength and power. Lots of aerobic training simply dampens all the training you do to become quicker, stronger and more powerful. 6. Interval Training: improve aerobic & anaerobic capacity at the same time. For those of you that are still worried about not having an aerobic base to work from because all you do is lots of intervals, well don't worry. High intensity intervals will do the trick.
How do you do these for Basketball?
1. Use a work/rest of 1:1 to 1:3 2. Work portion is no longer then 30s 3. Repeat 5-20 times 4. Change directions at least every 30m. 5. The work portion should be done at a very high intensity.
e.g. 10 x 1 line drill (suicide run) on 60s interval
I actually use this as a conditioning test for basketball players. For men, a good time is 30s or less on each run. If the athlete does 30s, he will be using a work to rest ratio of 1:1. I would consider this a long interval for basketball players. If you can do this drill under 30s per run you will be a beast on the court and will be able to run all day.
Summary Train dominantly with anaerobic exercises and drills. To get better at your sport, train the sport! Ditch the long runs in the woods! Design your training programs with intervals using a work/rest ratio of 1:1 to 1:3. Keep most of your high intensity training segments to under 30 seconds in length before there is a rest.
So, what do we do next? How do you implement these ideas into your teams practice drills? You can get a stop watch and time the work and rest periods of your practice but there is a simpler way to do it.
Simply use the number of players you have in a drill to roughly calculate the work/rest ratio of a given drill. For example, the drills below have a work/rest ratio of?
So, all you need to do now is have an idea how long it takes to complete one repetition of the drill. Most individual skills drills are very short 2-5s. Even a full court lay up drill, only takes 4-10s and if you do it there and back you are looking at 10-20s of total work. This would fit right in with what the research is saying.
So, it is pretty simple to design drills that fit the science of basketball training. You are probably already doing it with out even knowing it!
I have a question though, when might you want to use a work/rest ratio of 1:5-10? How about 4-5:1
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"Success is doing ordinary things extraordinarily well." -- Jim Rohn ______
"Outstanding leaders go out of their way to boost the self-esteem of their personnel. If people believe in themselves, it's amazing what they can accomplish." -- Sam Walton ______
"The only thing in life achieved without effort is failure." ______Lon Kruger's 80-20 Rule
Good story in the Las Vegas paper about Lon Kruger, a mentor from my days in ATL, and now the head coach at UNLV. A couple of highlights:
On his coaching style: "[In college], I played for a coach who absolutely motivated out of fear. No one enjoyed going to practice. No one looked forward to it. Everyone was scared. He was a great coach. He got great results. I had a great relationship with him and learned a great deal from him, but that wasn’t me. We’re kind of the other extreme.”
On positive coaching: Kruger has an 80-20 rule, about the ratio of positive reinforcement to constructive criticism, that he instructs his coaches to use. "Is that how I would like to be treated? What is it that I would want from my leader, my boss, my coach? It’s not so much about what I say but what they hear. Sometimes we get confused. Motivate them in their best interest and they’ll run through a wall for you." ______
4 Traits of a Perfect PG
You may have seen the article about 15-year NBA veteran point guard Jason Kidd earlier this week in USA Today.
As a (not very good) college point guard and someone who believes that the PG is the most important position on the floor, I've pulled four "traits" from the article that highlight the perfect point guard:
1. Court vision: "He sees things," guard Dwyane Wade says of Kidd's sixth sense. "When you're on the court and you see him do something, you think he had to see that like three minutes ago."
2. High basketball IQ: "His mind is his best talent," Krzyzewski says. "And his ability to instinctively react to situations on the court is at the highest level, as high as anyone who has ever played the game." Krzyzewski compares Kidd's basketball IQ to Magic Johnson's, who was Kidd's idol growing up in California.
3. Not just passes; perfect passes: "He grew up being a passer, understanding the angles. With Jason, you get wide-open looks. He puts the ball right on the money." During shooting drills last summer, Kidd turned to Carmelo Anthony and asked, "Where do you want the ball?" Anthony, not quite sure what Kidd meant, gave him a puzzled look. "What do you mean?" When players realize that Kidd can deliver the ball to their sweet spot, Krzyzewski says their reaction is: "You mean, I'm going to have room service and you're going to cut my meat too? You're going to give it to me in a certain position?" So where does Anthony want the ball? "Wherever he gives it to me," Anthony says.
4. Ability to facilitate: "What's fabulous for our team is if you put Kobe, Carmelo and LeBron in the game, you need a point guard who's really just looking to facilitate and that's what Jason does," says assistant coach Jim Boeheim. "Other great point guards have a scoring portion of their game, some of them have it as a large portion of their game, whereas Jason never needs to take a shot." This approach fits the team-oriented aspect of the international game, with the emphasis on passing and selfless play. ______
Teaching Shooting
The quality of the shot depends on the quality of the feet. Always have a touch spot and shot spot. This forces players to be moving into their shot. Inside pivot to shoot. Catch the ball with your feet. Play the game with your legs ready. Slow shooters have to get set. Reggie Miller always plays with legs ready. Always steps into the shot, do not jump into shot. Historically the best shooters have step up shots not jump in. There is too much stationary shooting in practices. Catch and shoot vs. catch and attack: Inside pivot if you know you have a shot. Permanent pivot foot if you are attacking 1on 1.
Work out concepts: Have an action – the player may have to run, dribble, slide, jump, rebound, score a lay up, do a push up before moving to the shooting spot. Shot spot – at the shot spot the player will shoot the ball Action – the player must do another action after shooting, back pedal, rebound, run to the touch spot Touch spot – the player never remains stationary. Always go to a touch spot before moving into a shot. Number of reps – the length of the drill can be based on time, number of makes, number of rep Level of conditioning wanted – the distance of the touch spot, the action required and the number of reps all determine how much conditioning the player will get.
Example 1 The player runs to the touch spot back to the shot spot where he receives a pass from the coach (partner) to shoot the ball. The goal is to make three shots. After each shot the player returns to the touch spot.
-- 1.
Example 2 To increase the conditioning - make three shots then run to half come back catch a pass from the coach and score a power lay up. The pass does not always have to be a good pass. The coach can bounce the ball and the player must find it and score the layup. Note: To provide rest between sets. Have the players shoot foul
2.
Example 3 The player backpedals from spot one to a touchline. Then sprint forward to shoot the ball at spot two. Back pedal - sprint - shoot. Give a target. As many makes as you can in 30 seconds, or 10 reps
Look at the offense you run and choose shooting drills that fit your offense. You should never have to run suicides. Condition by doing shooting drills. Make players touch lines and go full court.
3. Post Work Out:
Start by having the player tap the ball on the backboard three times. (Little player could just jump or start with a rip). Make post players move into their shot. Cut on angles. This puts a defender on a side.
Example 1 - Tap the ball on the backboard three times. Outlet the ball to the coach and sprint away to the touch the line. Come back on an angle. The coach passes when the player presents a good wide body target. Repeat for three successful scores on the baseline side.
1.
Example 2 - Repeat the same drill only to add conditioning have the player sprint the floor and put her head under the rim (Simulate first big down the floor) the coach dribbles up and makes the pass. Again shoot foul shots to recover.
2.
Use your legs in your shot - Dirk Nowitzki takes 50 shots a day before practice by picking the ball up off the floor. This drill forces you to use your legs. Shooter ust clear up his feet. If the legs are straight you cannot clear up the feet. Natural movement inside pivot Not all players operate that way. Latrell Sprewell uses a permanent pivot. Shooting – inside pivot Attacking – permanent pivot Turn and Face The player runs out and picks up the ball and shoots it. Follow, get the rebound and pass to the coach who is now in a new spot. The target can be number of makes, number of reps or a time. Work from the players range. Record individual records.
3.
Decision-making Players touch fists. The defender must touch a touchline before returning to play defense. The offense has 2 seconds to make a decision. Your lead foot controls the game for those 2 seconds. It is either a shot or hold to play one on one. Can always pass back to the coach if don’t like your situation.
4.
The two players slide out to the touchline and back to the block. The drill is now the same as before. Cut to the wing top play 1 on 1. Why force players to free up their left foot if they are not effective on it? Scotty Pippen would reverse pivot on the left side. Put his back to the defense. Free up the right foot of right-handers. Why make the game more difficult for young people.
5. Zones are for later. You think your wins and losses are going on your resume. Play man to man. As an assistant coach my role is to make the players the best they can be to fit the head coach’s system. Arrives early and leaves late to work with the players.
Warm up lay ups Player runs to the touchline (half) cut back for a pass from the coach for a lay up. Rebound the ball back to the coach and head to the opposite corner. The second player goes when the first player crosses the 3-point line to score the lay up. The first player starts on the left side when the second player takes the ball out of the basket. See the ball on to the backboard.
6.
Banana cut lay up The player runs to touch line comes back and receives a pass for an elbow jump shot. Back pedal to a touch line and then come forward and receive a pass to complete a baby hook lay up on the far side of the backboard. Go to the opposite corner to start on the left side. The second player goes when the ball is taken out of the net.
7.
Every drill can go full court After completing the corner shot the player breaks to the other end of the floor. The coach makes the pass and the player continues the same routine at the new end. Passing is the key. If using players the coach must train the players in how to make the right kind of pass. People waiting can be doing things such as dribbling, wall passing, skipping, wall sits
8.
Thoughts on shooting The ball is 9” in diameter and the rim is 18” in diameter. 70% of all shots fall short. You have 9” of margin if you get the ball up to the rim. To help players visualize this concept use the markings on the floor to enlarge the picture.
The baseline represents the backboard, the key the metal piece between the rim and the backboard and the circle is the rim. If you miss short you have no chance of scoring. If you miss long you still have opportunities for the ball to go in. The shooter must lift the ball to the back of the rim. Bill Sharman was one of the first to advocate using the back of rim as the target. If short “Just missed by 18 inches”. Players have to learn to be their own shooting coach.
Slow shooters have two problems: Trail foot is too far behind the pivot foot when catching too shoot Knees are not bent so the player has to generate power by dipping after the catch or twisting and turning upper body.
When a player catches the ball with the pivot foot not squared to the basket the trail foot has to cover a long distance to catch up. Also the player must now square the pivot foot. This usually leads to a travel because of an extra step a slower shot because of the extra step or a jump hop into the shot to account for the poor feet.
If the inside foot is already square on the catch the distance is shortened that the right foot must travel to become square. -- Footwork - Cannot see why people would do a jump stop into a shot. Tend to use too much shoulder. When you hit the floor, you want to use the inside middle of the shoe as you break. Heel pivot – the round heel is much quicker to turn on than a flat toe. Right-handed players shoot better going left. The right foot is already facing the basket. It frees up the shoulder. When you go right the shooting shoulder must swing or twist. Shooting is like walking down the street. How does your arm swing? It should have the same natural action. It should not swing and hit your thigh. This is why your elbow is not directly under the ball. Don’t complicate the movements of the body. The quality of your shot depends on the quality of your feet.
Shooting off down screens Pass to coach come off screen and shoot. Follow shot and pass back to coach. Use targets Example: 1 right, 1 left, 2 right, 2 left, 3 right, 3 left etc. go to 5. Can also change up the cut – fade, add a fake, sweeps
9.
If 3 people in the group, have other players jump rope. Best training device you can have. Always work at game speed. No such thing as a shoot around. Power lay ups – “ball to sternum”
Around the world Catch the ball and take a dribble jump shot going right. Right foot lead – take an advance attack dribble Lead with your shoulder not your chest. Easy to guard people, who go sideways. Put the defender on your hip. Use guided defense – have someone stand in front of the player on the catch Do the same drill attacking left.
10. Shot fake First 3” to 5” of what you do normally in getting into shot.
Long elbow Work on changing speeds and busting to the ball. Jog across the court and explode back to shoot the ball on the opposite elbow. Must prepare your legs. Use the inside edge of your foot to break. If you have narrow feet you will float. Your feet must be underneath your shoulders.
11.
Long elbow – short elbow Take one long elbow shot similar to previous drill and then follow up with one elbow to elbow shot. Keep adding variations 1 long, 2 short 2 long, 2 short, power lay up to finish Use targets – makes, time or reps
12.
Run the W Take 5 shots. Run from the corner to start. Take a wing shot, run to half, high elbow shot, run to half, shot off the top, run to half, high elbow shot, run to half, wing shot. Can also add up fake drive, up fake dribble jump shot. Change the angle of the passes. Shoot foul shots to recover. 13.
Run the W for a Post Short corner shot Dive the rim Trail to top Dive the rim Short corner shot Change the angle of the passes. Mix up the moves the posts makes.
14.
Inside drill - Lay up Run to 3-point line – put head in the basket and “bury” your defender. Score on the called side, middle or baseline. Use a blocking shield
15. John Wooden – your forehead goes in the basket. When you finish your shot the weight should be on the forehead not the back of your head. When you move away from the basket bring your weight to the rim.
Banana cut with post up - Run for elbow shot Back pedal into banana cut to a post up. Mix up the different angles, cuts, and moves to score. Remember to repeat the drill going the other direction.
16.
Tap – sprint – dive Tap the ball three times off the backboard and then make an outlet. Sprint to 3-point line dive back into the key for a post up. Can also have a break out dribble – first 3 strides Add guided defense – contest on the outlet and meet on the return Use a blocking shield.
17.
-- Tap – outlet - touch the ball – dive the post Tap three times and make the outlet (or break out dribble) Run to ball and touch it, come back to post up. Work scores to middle, baseline, up and under
18.
Tap – Pitch – Touch – Swim off the screen Tap 3 times and outlet the ball Run and touch the ball. Cut off the screen set by the other player; use a swim technique (rip). Touch hips. The screener now becomes a guided defender. Mix up the screen angles, the moves used in the key, the position the defense plays
19.
Pepper (Like baseball pepper) No instruction, no technique, take the ball strong to the hoop. Pass to the coach follow your pass and make the score. The coach moves to new spots. FINISH every shot Excellent conditioning and concentration Go for 2 minutes – (shorter time for younger and beginning
20. Both players jump 5 times and then run a ½ suicide. The first player back is on offense the second is on defense. Mix up the angles, the distance, at action you have the players do. Could do push ups etc. Pick an action to have the players do before getting into the drill.
21.
5 touches 5 Angle cuts - Low to high Sprint to the far end bury your man look for first big. 5 angle cuts - High to low The coach changes position
22. 4 – 3 – 2 – 1 Use at the end of practice for conditioning Coach calls “crack” this mean for the player to change direction. The coach passes the ball shoot. Do this 4 times at one basket. After the 4 sprints to the other end score the lay up on the pass from the coach. Now do 3 cracks at this end. Go to the other end, do 2, go to the other end do 1. Keep calling “crack it” if the player is not moving fast enough.
23.
Basic 4 Everyone has a ball except the first player. Sprint to the baseline touch and come back to the front of the rim. Catch and score the ball. Second player cuts immediately after passing. You can add a blocking shield or a guided defender. Remember your targets.
24.
Run the same post shooting drill from different angles. Do not pass until the player is posted. 25.
Shot from the top
26.
Shot from the wing Remember Give targets, mix up the shot – dribble jump shots, step backs, floaters Add guided defense – cut around someone after passing Cut out off a screener – who then provides guided defense
27.
Post passing Cut to the wing. The passer dives to the post. The wing now runs a “Laker cut” and receives a hook pass back from the post. Add guided defense 28.
Penetration Pass to wing. The passer cuts to a new spot. Could be ball side post, opposite wing. Wing penetrates, Play off the penetration. Add guided defense
Key: Never more than two dribbles on the perimeter. Your third dribble gets you in trouble.
29.
Little – Big The coach calls go. The guard sprints to half court, receives a pass and dribbles in to make an entry pass to the post that made a cut to the baseline and back to the high post. The guard fades to the opposite wing and receives a pass back from the post. After scoring the post then receives another pass back from the coach. The next two subs move into the starting positions. Be creative as two what type of action you want the two players to do. It could be a ball screen. Add guided defense.
-- 30.
Conditioning - 6 balls The coach calls out the number of balls the players have to run. Similar to a suicide. 7 balls would be back to the 1st ball again.
31.
One group is dribbling at a jogging pace. This group must stay together in a straight line. The second group is speed dribbling. They must pass the slow group 8 times (pick a number suitable to your team). When the last person gets the 8 the two groups switch. The slow go fast the fast go slow. The slow group could do different dribbles. Vary the speeds. -- 32.
4 commands The coach calls out 4 commands as the players are running Front – run forward Back – run backward Change – change the direction you were just running Jump – everyone must catch up and form a new line on the person who is in the lead If you get to a baseline go in the other direction Can add in other movements – good conditioner, also dynamic warm up
33.
______Side Line OB
1 Side OB
The play starts with #3 setting a down screen in the middle of the lane for #2. #2 breaks to the top of the key area looking for the open jumper.
After #2 comes off the screen by #3, #4 and #5 are ready to set a double staggered screen for #3 to break to the ball side corner area.
2 Side OB
If #3 receives the ball and does not have a shot, he will look to feed #5 isolated in the low post or look to hit #1 stepping in and using a screen from #4 to get open on the perimeter.
#2 clears to the other side of the floor.
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"Life is like playing a violin in public and learning the instrument as one goes on." -- Samuel Butler
"Don't ask yourself what the world needs; ask yourself what makes you come alive. And then go and do that. Because what the world needs is people who have come alive." -- Harold Whitman
"Life is just a mirror, and what you see out there, you must first see inside of you." -- Wally Amos
______BLOB vs. Man
1
Box set to begin. (#4) breaks to the corner for an entry pass from (#1). (#2) sets a cross screen for (#3) breaking to the ball side wing. (#4) passes to (#3) coming off of the screen set by (#3).
2
After (#2) screens he moves down to the opposite block area and sets a screen with (#5) for the (#1) man stepping in bounds. (#1) breaks off the double screen for a jump shot on the opposite side.
After (#2) screens, he comes off a screen from (#4) to the wing. (#3) has the option to take the ball on the dribble and hit (#1) coming off the double screen for a jump shot or back to the side he started and hit (#2) coming off of (#4's) screen.
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"Life is a grindstone. Whether it grinds us down or polishes us up depends on us." -- Thomas L. Holdcroft
"Nothing should be prized more highly than the value of each day." -- Goethe
"Live a balanced life - learn some and think some and draw and paint and sing and dance and play and work every day some." -- Robert Fulghum
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