Born All Day

Lebron James' High School Training Plan

noreply@blogger.com (Getm0ney247) — Wed, 12 Aug 2009 17:43:00 +0000

An exclusive look at the training that elevated LeBron and his high school team to legendary status.

It's June 2002 and the phone rings at Speed Strength Systems in Cleveland, Ohio. On the other end of the line is Dru Joyce, St. V's head basketball coach.

Joyce has heard what Speed Strength accomplished with rising basketball stars Neñe and J.R. Bremer (Neñe and Bremer ranked tops out of all potential NBA prospects in athletic testing prior to the 2002 NBA draft) and wants to know if Speed Strength founders Eric Lichter and Tim Robertson will train LeBron and the rest of the team.

They agree. Less than a year later, St. V is crowned national high school basketball champion and the graduating LeBron is on his way to becoming the No. 1 pick in the 2003 NBA draft.

LeBron and St. V's fierce dedication to the Speed Strength-designed training program contributed to their amazing run—and now you, too, can follow the same program that took LeBron and St. V to heights that had never before been reached in the world of high school sports.

The Program's GOALS

To strengthen the jumping muscles: hamstrings, quads, glutes, calves, hips and core region for all facets of movement in all directions.
To strengthen the upper shoulder region because many successful basketball players use their shoulders to create space and get off their shots.
To condition the team's legs and cardiovascular system on the court in specific movements that are unique to the game and each player's individual position.
Speed Strength's Basketball Training Guidelines

3 Training Tips

Train to increase strength in your legs and hips. Focus on squats, lunges, Olympic lifts and step-ups.
Incorporate explosive jump training into your program.
Train for multi-directional quickness. Include quickness and agility drills with cones, working the transition from different positions and directions. Not much of basketball is played running straight ahead. Train to move in all directions.
3 Common Mistakes

Not training at all or training very little. Basketball players sometimes have this old-school mentality that they don't need to train, which absolutely is wrong.
Focusing on the upper body in training. Basketball players need to focus on developing their legs in an explosive fashion.
Overuse of jump training and plyometrics. When used, jump training and plyometrics are often abused.
4 Things You Can Do Outside The Weight Room/Training Facility To Get Better Now!

Get sufficient rest. Rest helps repair your body from grueling training sessions and prevents over-training.
Exercise proper nutrition. You need fuel for your body. Without giving your body the fuel it needs, you will not be successful.
Improve your flexibility by stretching on your own throughout the day.
Complete body weight exercises such as sit-ups, push-ups, pull-ups and dips, if you can't make it to the weight room.
MONDAY

Power Plate Warm-Up Protocol
When using the Power Plate, it is critical to NEVER lock your knees during any of the following exercises.

30 sec. quarter squat (35 L)
Stand with your feet shoulder-hip width apart with the knees slightly bent. Now dip down to a quarter squat position and hold for 30 seconds.

30 sec. quarter squat (35 H) (invert and evert ankles)
Maintaining a quarter squat position, invert your ankles and hold the position for 30 seconds then evert your ankles and hold for 30 seconds.

30 sec. toe touch (35 L)
Stand with your feet together and knees slightly bent. Now bend down and touch your toes.

30 sec. full squats (35 H)

Stand with your feet shoulder-hip width apart with the knees slightly bent. Now lower yourself to a parallel squat position (thighs parallel to the ground) and hold for 30 seconds.

Resistance Training

Bear crawls with sled
Get down on all fours with the sled's harness straps around your shoulders. Bear Crawl for 2 sets of 20 yards.

SSS warm-up (3 Dead Lifts, 3 Hang Shrugs, 3 Hang Cleans, 3 Split Jerks)
Complete the above exercises in a sequence switching exercises every 3 reps for a total of 12 reps.

Hang Cleans—x5—x5—x5—x3

Hang Shrugs—x3—x3—x3—x3

Bench Press—x10—x10—x8—x8

Hammer Strength Reverse Grip Pulldowns—x10—x10—x10
Use a reverse grip (palms facing inwards) on the Hammer Strength pulldown machine.

Single-Arm Dumbbell Incline Bench—x8—x8—x8
Place your free hand on your upper stomach. Focus on keeping your core tight and bringing the dumbbell over your working pec.

Hammer Strength rows—x10—x10—x10

Core Work

Physio-Ball Weighted Crunch (10-lb. plate behind head)—x10—x10—x10
Align the center of the physio-ball with the middle of your back. Now with a 10 lb. plate behind your head perform a crunch. Be sure to go all the way down and form your body to the ball during each rep.

Leg Lifts On Decline Bench—x15——x15——x15
Using the decline bench, lie on your back with your feet towards the ground. Now hold on via the leg handles above your head and lift your knees to your chest. Be sure to lift your hips off the bench on each rep.

Power Plate Warm-Up Protocol
When using the Power Plate, it is critical to NEVER lock your knees during any of the following exercises.

30 sec. quarter squat (35 L)
30 sec. quarter squat (35 H) (invert and evert ankles)
30 sec. toe touch (35 L)
30 Sec. full squats (35 H)
30 sec. hamstring Massage (40 H)
Sit down on the Power Plate with your legs straddling the center console. Now shift your hips back so that each ham-string is on the center of the Plate. For a greater massage have a partner push down on your thighs during the massage.

30 sec. calves Massage (40 H)
Similar to the hamstring massage, but place your calves instead of your hamstrings on the center of the Plate. As in the hamstring massage, for a greater massage have a partner push down on your shins during the massage.

Skill Work

Mikan Drill (scoring on both sides with ball outside the body)—x20—x20

Hook Shot Drill With Movement In Paint (shuffle, carioca, backpedal, sprint)—x10—x10—x10—x10

TUESDAY

Swing Shooting (5 from each side with 2 free-throws between each set. Must hit 1 of 2 free-throws)—x10—x10—x10

Free-Throws (keep track of makes out of 30)—x30

Vertical Jump Training

Backboard Smacks

(no step)—x4—x4
(1 step)—x4—x4
(3 steps)—x4—x4
Resistance Training

Overhead squats—x8—x8
Start with your feet shoulder-hip width apart with the barbell above and slightly behind your head. Lock your elbows and keep them locked throughout the exercise. Now complete a parallel squat (thighs parallel to the ground) focusing on shifting your hips back. Push through your heels and sit back. Do not let your heels come off the floor or allow your knees to move forward over your toes. Keep your back tight and squeeze your abs. Maintain an upright 45-degree torso angle throughout the duration of the exercise.

Barbell Squats—x8—x8—x6

Box Step-Ups—x6—x6—x6
With a barbell on your back as if you were performing a squat, start with one foot on top of a box (20-24 in.) and the down foot up against the box on the floor. Push through the box with your heel and do not let your heel come off the box. Do not push off with your down foot. As you perform the step-up, maintain a tight back and squeeze your abs. Maintain a 45-degree torso angle. As your body rises on the box, lift your down leg through and finish with your thigh parallel to the ground with both your knee and toe up.

RDL's—x6—x6—x6
Start holding a barbell against your thighs with your feet shoulder-hip width apart and knees slightly bent. Now, without bending your knees, shift your hips back and bring the barbell down to a point just past your knees. Bring the barbell slowly back up to the starting position. Maintain a tight back and abdomen, squeeze the shoulder blades together and lock the elbows throughout the duration of the exercise.

Physio-Ball Dumbbell Shoulder press—x10—x10—x10
Sit on a physio-ball and perform a shoulder press. Focus on squeezing your core region and keeping your back tight. Do not allow your elbows to go beyond 90-degrees.

Plate Raises (superset with dumbbell side raises)—x10—x10
Hold a plate with one hand at 3 0'Clock and the other at 9 O'Clock. Lock your elbows and do not bend your arms during the exercise. Begin with the plate slightly below your waist, against your thighs. Now raise the plate in front of your body until you can look through the barbell hole. Control the plate as you lower it to the starting position.

Dumbbell Side Raises (superset with plate raises)—x10—x10

Core Work

Reverse Hypers On Box—x10—x10—x10
Using a box that approximately is waist high, hold the far end of the box with each hand. Keep your hands shoulder width apart. Now lift your legs off the ground towards the ceiling. Lock your knees, keeping your legs straight at all times. Maintain a tight back.

Physio-ball low back extension—x10—x10—x10
Using a physio-ball, lie down on your stomach, ensuring that the center of the ball is at the center of your abdomen. Place your feet shoulder-hip width apart and hands behind your head. Now extend your back to the point where your body is parallel to the ground. Do not extend past this point. Remember to form your body to the ball on the way down in each rep.

Court Work

Warm--Up And Stretch
Active Warm-Up With Basketball
Speed Ladder With Dribble (each repetition equals one run of the entire ladder)

Forward 1 foot in each ladder hole—x2

Forward 2 feet in each ladder hole—x2

Lateral 2 feet in each ladder hole—x2

Lateral 1 foot in and 1 foot out in each ladder hole—x2
Start with right foot in ladder hole and left foot outside of ladder hole. Alternate in and out as you laterally move down the ladder making sure that both the right and left foot hit inside each ladder hole.

Forward Ickey Shuffle—x2
Start with left foot in ladder hole. Step with right foot into ladder hole. Step outside the next ladder hole with left foot. Step in the ladder hole where left foot is outside with right foot. Step inside ladder hole with left foot. Step outside next ladder hole with right foot. Repeat pattern for entire ladder.

Backward Ickey Shuffle—x2
Start with right foot in ladder hole. Step with left foot into ladder hole. Step outside the next ladder hole with right foot. Step in the ladder hole where right is outside with left foot. Step inside ladder hole with right foot. Step outside next ladder hole with left foot. Repeat pattern for entire ladder.

Power Band Drill (3 bands)—x10
Start with the bands attached around your waist and stand directly in front of the rim at a distance of approximately three feet. Explode up towards the rim and score the ball ten times as quickly as possible either by dunking or performing a lay-up. It is important to have your training partner or coach move in all directions to provide resistance from all angles to challenge your leg strength and vertical explosion.

Horizontal And Vertical Band Attack (reps from both angles and last set without bands)—x5—x5—x5
Start with the bands attached around your waist and stand near the baseline at a 45-degree angle from the rim at a distance of approximately four feet. With only one dribble and two steps explode up towards the rim and score. Perform the drill from the right and left sides of the rim. It is important to have the bands provide resistance at all times, meaning have the bands taut throughout the drill.

Band shooting and agility from elbow and baseline with shuffle/carioca combo (last set without bands)—x5—x5—x5
Start with the bands attached to your waist and stand on the baseline. Shuffle out to the elbow of the foul line against band resistance. Plant at the elbow and carioca back towards the baseline. When you reach the baseline, turn and sprint to the elbow. Have a teammate pass you the ball when you reach the foul line and score. It is important that the bands offer zero resistance during your shot, so have your training partner or coach follow you as you sprint to the elbow to receive the ball.

THURSDAY

Resistance Training

Barbell shrugs—x15—x15—x10

Straight bar curls (drop sets)—x10+10+10,—x10+10+10
To perform a drop set, complete three consecutive sets of 10 with varying weights. For example, start with the barbell and two 5 lb. weights on each side. Complete the first set at this weight and take off one 5 lb. weight from each side for the second set. Immediately complete the second set and take off the final 5 lb. weight from each side. Then immediately complete the final set with just the barbell.

Close grip bench press (drop sets)—x10+10+10,—x10+10+10
Grip the bar with a width that allows your hands to be inside of your shoulders to isolate the triceps. Perform drop sets as described above, but use heavier weights.

Core Work

Straight leg crunches—x25

Bent knee crunches—x25

Suitcase crunches—x25
Begin by lying down with the legs extended. Raise the legs off the ground approximately 2 inches. From this position, perform a crunch by bringing your knees towards your chest and your elbows towards your knees. Touch your elbows to your knees and return back to the starting position.

Toe pickers—x25
Lie down on your back with your legs extended. Lift your legs to a 90-degree angle so that the soles of your feet are facing towards the ceiling. Extend your arms towards the ceiling also. Now while keeping your arms and legs extended, touch your toes.

Rockies—x15
Lie down on your back with your legs extended. Lift your legs to a 90-degree angle so that your toes are pointing towards the ceiling. Now lift your hips off the ground by flexing your abs and pushing your toes toward the ceiling. Keep your legs extended at all times and do not allow your knees to move towards your head.

Grinders—x25—x25
Lie down on your back with your legs extended. Lift both legs off the ground approximately 2 inches. Now pull one knee towards your head and touch your opposite elbow to that knee. Hold this position until your partner or coach says 1, at which point drive your opposite knee to your opposite elbow. Continue this pattern until you complete 25 reps only alternating positions on your training partner or coach's command.

The Dwight Howard Anti-Gravity Workout

noreply@blogger.com (Getm0ney247) — Wed, 12 Aug 2009 17:31:00 +0000

The Dwight Howard Anti-Gravity Workout

Back Extension
Position yourself in a back-extension station, and hook your feet under the leg anchor. Hold your arms straight out beyond your head. Lower your torso, allowing your lower back to round slightly, until it’s just short of perpendicular to the floor. Pause, then raise your upper body until it’s slightly above parallel to the floor. At this point, you should have a slight arch in your back, and your shoulder blades should be pulled together. Do 10 to 15 repetitions.

Single-Leg Romanian Deadlift
Grab a light dumbbell in your right hand and stand on your left foot with your right foot off the floor. With your left knee slightly bent and your lower back naturally arched, push your hips backward to begin lowering the weight. (You should feel a stretch in your hamstrings and glutes.) Continue lowering the dumbbell as far as you can while keeping your back flat. Pause, then push through your left heel to return to the starting position. Do three or four sets of six to 10 repetitions on each leg.

The Lebron James Workout

noreply@blogger.com (Getm0ney247) — Wed, 12 Aug 2009 17:10:00 +0000

LeBron James's workout plan is about what you'd expect from the most precocious superstar in sports—a blend of cutting-edge training techniques and classic muscle-building exercises. For example, James does his squats standing on a vibrating platform, which sounds strange, but scientists have found that training this way can boost strength and power. (Low-level frequencies may help the central nervous system activate more muscle cells.) But his staple moves are pushups and pullups, and his favorite cardio workout, other than hoops, is simply riding his bike. And this goes to show that you don't need our cover guy's endorsement deals to build marquee muscle. Use the power plan below—the weight-lifting portion of James's athletic-training regimen—for a body that looks and performs like a pro's.

Begin each session with calisthenics and core moves. Then do the exercises specified for each day as pairs, or supersets, moving from one exercise to the next without rest. Do each superset three times, resting 45 seconds between supersets.

The King’s workout plan blends cutting-edge training techniques with classic muscle-building exercises.

Monday

Superset 1
Pushup
Assume the classic pushup position, with legs straight, hands beneath your shoulders. Keeping your body rigid, bend your arms to lower yourself until your chest is just off the floor. Then push back up until your arms are extended. Do as many reps as you can.

Pullup
Grab a chinup bar with an overhand grip (palms forward) and your hands slightly more than shoulder-width apart. Hang with your arms straight and pull your shoulder blades down. Pull your chest to the bar. Then lower yourself to the starting position. Aim for 10 reps.

Superset 2
Dumbbell Snatch
Assume an athletic position (knees bent, hips back), holding a dumbbell in one hand below your knees. In one movement, jump as you thrust the weight overhead, keeping the weight close to your body. Land softly. Aim for 5 reps with each arm.

Cable Single-arm Row
Grab the handle of a mid-pulley cable with your left hand, pulling your right arm back. Row the handle to your torso as you extend your right arm. Then resist the weight as you return your arms to the starting position. Do 10 reps with each

The King’s workout plan blends cutting-edge training techniques with classic muscle-building exercises.

From the Fitness Editor's of Men's Health

Tuesday

Superset 1
Dumbbell Squat
Stand with your feet shoulder-width apart and hold a pair of dumbbells at your sides. Keeping your back naturally arched, bend at the hips and knees and lower your body until your thighs are at least parallel to the floor. Push back up. Do eight to 12 reps.

Swiss-ball Hamstring Curl
Lie on the floor with your ankles on a Swiss ball, arms at your sides. Raise your hips so your body forms a straight line. Squeezing your glutes, pull the ball toward your butt with your legs. Then roll the ball back out. Do 12 reps.

Superset 2
Dumbbell Stepup
Holding heavy weights at your sides, lift one foot and place it on a bench. Then push your body up until your weight-bearing leg is straight and your other foot hangs off the bench. Return to the starting position. Do 10 reps with each leg.

Dumbbell Calf Raise
Hold a dumbbell in your left hand and stand on your left foot. Rest the instep of your right foot across the back of your left ankle. Hold onto something for balance. Rise on your toes as high as you can. Do 12 reps with one leg before repeating with the other leg.

Thursday

Superset 1
Dumbbell Incline-Bench Press
Lie faceup on an incline bench and hold a pair of dumbbells at the sides of your chest with an overhand grip (palms forward). Press the weights straight above your chest. Then lower them to the starting position. Do 10 reps.

Lat Pulldown
Sit at a lat-pulldown station and grab the bar with an overhand grip, hands slightly more than shoulder-width apart. Keeping your head and back straight, pull your shoulder blades down and then pull the bar to your chest. Let the bar rise. Do 10 reps.

Superset 2
Dumbbell Single-arm Overhead Press
Stand holding a dumbbell at shoulder height with your palm facing toward your body (as shown). Press the weight straight up and then slowly lower it. Do six to eight reps before repeating with the other arm.

Dumbbell Single-arm Row
Hold a dumbbell in your right hand, arm straight, and place your left hand and left knee on a bench. Use your upper-back muscles to pull the dumbbell up and back. Pause, then slowly lower the weight. Do 10 reps on each side.

Friday

Superset 1
Single-leg Squat
Stand on a bench. Hold your arms in front of you and flex your right ankle so your toes point up. Keeping your torso as upright as possible, bend your left knee and lower your body until your right heel touches the floor. Push up. Aim for five reps per leg.

Single-leg Swiss-ball Leg Curl
Perform as you do the Swiss-ball hamstring curl, but use only one leg. Lift your left leg and bend your knee toward your chest. With your right leg, pull the ball toward your butt and then push it back out. Aim for 10 reps with each leg.

Superset 2
Dumbbell Side Lunge
Stand holding dumbbells at your sides. With your left leg, take a wide step directly to the left. Bend your left knee and push your hips back until your left thigh is parallel to the floor. Then push back up. Do 10 reps in each direction.

Unstable Jump Rope
Skip rope for 45 seconds on a cushiony surface, such as a stretching mat. The instability will help strengthen your ankles.

NIke Hyperize Commercial and shoe review

noreply@blogger.com (Getm0ney247) — Wed, 12 Aug 2009 12:06:00 +0000

The ultra-lightweight Nike Hyperize Men's Basketball Shoe lets you gain some air, while giving you the support and cushioning you need to land safely.Flywire technology at upper for ultra-lightweight support with open mesh windows for breathabilityFull-length Phylon midsole with Nike Zoom unit in heel for low-profile, super-responsive cushioningRubber outsole with herringbone pattern for traction and durability

Kobe proves he's the greatest player of his era.

noreply@blogger.com (Getm0ney247) — Wed, 05 Aug 2009 21:38:00 +0000

ORLANDO - The performance over these past two weeks might not qualify as transcendent, but Kobe Bryant, in his own way, has ascended.

For the first time, he has won an NBA Finals as a leading man.

And yet, it also is as if he is running in place.

Story continues below ↓
advertisement | your ad here

Unlike Shaquille O'Neal, who rode Dwyane Wade's coattails in 2006, Kobe won this appearance in the Finals from the top of the scoring column.

But when Kobe shared in those previous three championships with the Lakers, he was the supporting player, with Shaq MVP of the Finals in 2000, '01 and '02.

And there still is that nagging 6-4 championship deficit in the ever-present judgments against Michael Jordan.

Perhaps it would feel different if this championship came in a rematch against the Celtics. Beating Boston always counts for extra.

Perhaps it would come off as loftier if it came against LeBron, who actually accomplished more against the Magic in his six games in the Eastern Conference finals than Kobe did in the five games of the Finals.

This was more like Federer finally winning Roland Garros with Nadal already eliminated.

It was Padraig Harrington winning last year's British Open and PGA Championship in the absence of Tiger.

It was Carlos Sastre winning the 2008 Tour with Lance Armstrong yet to unretire.

Beating opponents in blue pinstripes only carries so much NBA cache. Can greatness truly come on a court that features Stuff the Magic Dragon during timeouts?

Kobe, although certainly more complete for the experience, just as was the case last summer in Beijing, finds his stature at another level, but his ranking essentially where it stood before these grueling eight weeks of postseason:

The most feared perimeter player in the game today.
The greatest Laker of his era.
Second, at least, to Michael at his position in the league's modern marketing age.
And someone, who, frankly, still tries too hard for respect that already is there.
The angry-man face over these past two weeks?

Please. That merely was for public consumption. He was plenty playful behind the scenes, joking with the likes of Rafer Alston and Mickael Pietrus in the Amway Arena corridors.

Slideshow

Celebs shine at the NBA playoffs
A look at the many celebrities who have made appearances during this year's NBA playoffs.
The dismissals of the significance of winning without Shaq?

Even in his absence, Shaq was everywhere during these Finals, from his unremitting Tweets about Kobe, to trade speculation that had O'Neal's potential move to LeBron's side as Sunday's NBA story No. 1A.

"Congratualtions kobe, u deserve it," came Sunday's ultimate Shaq tweet. "You played great . Enjoy it my man enjoy it. And I know what yur sayin rt now 'Shaq how my ass taste' "

Winning without Shaq meant plenty.

"I just don't have to hear that idiotic criticism any more," Bryant savored in the wake Sunday's victory. "That's the biggest thing.

"It's just silly. I mean every team has a dynamic duo. I think it's a shame, but it is what it is. I wasn't going to try to argue about it. It's accept the challenge and try to prove 'em wrong.

"It was annoying, it was like Chinese water torture."

As for his "It's not about me" rhetoric?

This was as much about Kobe as last year's Finals were about Kevin Garnett's title quest, only without the prepackaged scream and without the 39-point final margin in the series' deciding game.

"This," Bryant acknowledged, "means everything.

"I feel like I'm dreaming right now."

Sunday's individual MVP hardware was merely for the fleeting five-game Finals, but might as well have been for the entire postseason.

At every turn, when the Lakers needed the ultimate payoff, Kobe was there to cash in.

There were 38 points in Game 4 of the opening round in Utah, when the Jazz could have moved into a 2-2 tie.

There were 40 in Game 2 of the second round, when there otherwise could have been an 0-2 deficit heading to Houston.

Against Denver, there were 41 points when the Western Conference finals stood tied 1-1.

And in Sunday's 99-86 series-clinching victory, 30 points, six rebounds, five assists and four blocked shots.

He stood in for the fight, for the challenges.

Just as he has stood solely as a Laker.

This was not Shaq cutting and running to the Heat when the going got tougher. This was not Scottie trying to recreate his Chicago fortunes in Portland and Houston.

This was, after the threat of jumping ship to the Clippers and a few jumpy moments considering a trade, staying in one place and making it work. Like Larry. Like Magic. Like all the single-team stars who have stood for more than cashing in.

And, yes, he is staying, his early-termination option this summer and opt out next summer merely avenues to maximize the Lakers paycheck.

Story continues below ↓
advertisement | your ad here

"I think this one is special because you rarely have the opportunity to get back up to the mountain twice in a career," he said. "In other words, you have your first run and then you hit rock bottom, and then you've got to build back up and get back to the top again."

Shaq never went through that. Neither did Jordan. Nor has Duncan.

Yet, from legacy perspective, one measly Finals MVP hardly measures up, especially with the Lakers. Not only did Shaq have his three in Los Angeles, but Magic also has three. One merely puts Bryant in a Lakers lineage that also includes Wilt, Kareem and James Worthy.

And while the four championships tie Kobe with Shaq and Tim Duncan (and, yes, Derek Fisher) in the post-Jordan era, Duncan, like Shaq, is a three-time Finals MVP.

It has been six years since Eagle, Colo. It has been five since issuing a statement that read, in part, "I want to apologize directly to the young woman involved in this incident. I want to apologize to her for my behavior that night and for the consequences she has suffered in the past year."

A career has since been resurrected to its ultimate heights. Time has muted much of the personal questions. Even the fans in Denver seemed to have forgotten, if not forgiven, based on the crowd reactions during the Western Conference finals.

It's back to being about basketball, which is a major stride, like that sweep past Pietrus for a dunk in Sunday's decisive second quarter.

"He's learned how to become a leader," coach Phil Jackson said, "in a way in which people want to follow him."

No, this is not the Kobe who squabbled with Shaq, the Kobe who filled Phil's book, the Kobe who actually thought he could be like Mike.

This championship, this moment, is about a Kobe who has proven resilient, redoubtable, resurrected.

"You grow as a person," he said. "You grow as a man."

His place in league lore might remain stagnant.

But his place in today's NBA remains unquestioned.

At the top. Alone.

Dunk of the day!!

noreply@blogger.com (Getm0ney247) — Fri, 24 Jul 2009 20:23:00 +0000

Today i played a few pick up games and after i felt pretty good so check this out

Great basketball dribblers and playmakers highlights. Pg's

noreply@blogger.com (Getm0ney247) — Tue, 07 Jul 2009 02:17:00 +0000

Here's a few clips and highlights of great basketball dribblers and playmakers all at the point guard position. Study these guys in every aspect of their game from the way they pound the ball all the way down to the confidence they show with the way they dribble and make plays. Enjoy!!

Skip to my lou aka Rafer Alston

Jason Williams aka White Chocolate

Deron Williams aka D-Will

Chris Paul aka C.P.3

Derrick Rose aka D-Rose

Jason Kidd aka J-kidd

Steve Nash

Tim Hardaway aka Timmy

John Stockton

Isiah Thomas

Ervin Johnson aka Magic Johnson

John Stockton

Earl Monroe aka Earl the Pearl

Oscar Robertson aka Big O

Gary Payton aka The Glove

Walt Frazier aka Clyde

Nate Archibald aka Tiny

Dunk of the day!!! Kelvin Bright

noreply@blogger.com (Getm0ney247) — Thu, 02 Jul 2009 15:21:00 +0000

Today I played a few pickup games today at Blake High School in Silver Spring MD, It was a pretty good run, I would've put a video of me dunking up but my knee started to hurt after two hours of non-stop play, However I did catch some footage of Kelvin Bright doing a sick 1 handed windmill dunk off of the vertical. check it out! His hops are nasty.

Improve Basketball Handling Skills in Seven Minutes a Day

noreply@blogger.com (Getm0ney247) — Mon, 29 Jun 2009 04:32:00 +0000

Ball handling is a very important part of the game of basketball. If you are a good ball handler, you will be a valued member of your team. Ball handling is not all about dribbling...it also includes catching and securing the ball. This "How To" includes some focused ball handling exercises that when done with the proper technique and frequency will produce a good ball handler.

SLAP
Hold ball in alternating hands and slap the ball continuously. This not only increase your feel for a basketball but it also gets your hands warmed up for the upcoming exercises.

Step 2

ELEVATOR
Hold the ball out in front of you and pass it from hand to hand using only your finger tips. Go from above your head and to the tops of your shoes and back. This will help you develop the finger tip control that you will need to properly handle the ball.

Duration: 30 seconds
#
Step 3

AROUND THE WORLD
Stand with your legs together and circle the basketball around your head, then your waist, and then around your closed legs. After you have completed this, come back up by circling in the opposite direction by starting with your legs, then moving to your waist, then around your head.

Duration: 30 seconds for each direction
#
Step 4

FIGURE 8
Spreading your legs a little wider than shoulder width, put the ball through your legs, around one leg, back through your legs, and around your other leg, making a figure eight.

Duration: 30 seconds for each direction

Step 5

FIGURE 8 DRIBBLING – Need Hard Surface
Dribble the ball as quickly as possible in a figure 8 pattern through and around the legs. Use your fingers when you dribble, and dribble low and quickly. Switch from the right to the left and back to the right. Example: start with the right hand dribbling the ball in front and then dribble through your legs with your right hand, switch to your left hand and dribble from the back, around your left side to the front and back through you legs... then switch to your right hand behind the body and around the right side. Try to go as fast as possible, and your dribbling skills will improve with daily practice.

Duration: 30 seconds for each direction

Step 6

TWISTER
Hold the ball between your legs, with both hands on the ball, right hand in front and left hand in back. Quickly switch your hands,(now left hand in front and right hand in the back), without letting the ball touch the ground.

Duration: 30 seconds

Step 7

SPIDER – Need Hard Surface
This exercise will be difficult at first, but with daily practice, you will improve significantly. This drill is called spider because that is what you look like while dribbling the ball between your legs, you touch the ball once with your right hand(fingers) in front, then with your left hand(fingers) in front, then with your right behind you, and then with your left behind you. Continue in this manner as fast as possible.

Duration: 30 seconds
#
Step 8

SIT-UPS – Need Hard Surface
Start in a sit-up position with your knees bent. Dribble with your right hand as you sit up, and around your feet, then switch hands to your left as you go back down, and then dribble with your left hand as you sit up, back around your feet, switching back to your right hand.

Duration: 30 seconds

Step 9

SUICIDES – Need Hard Surface
Holding the ball with 2 hands, bounce the ball between your legs from front to back and catch the ball with 2 hands behind you. Then bounce the ball through your legs from the back to the front, and catch the ball in front of your body.

Duration: 30 seconds

Step 10

SCISSORS – Need Hard Surface
To start this basketball drill, place your left foot ahead of your right and bounce the ball between your legs from your right hand to your left. As the ball gets to your left hand shift your feet so that your right leg goes ahead of your left and bounce the ball back between your legs. This shifting of your feet will occur with every bounce.

Duration: 30 seconds

The science and art of shooting a basketball

noreply@blogger.com (Getm0ney247) — Wed, 17 Jun 2009 22:39:00 +0000

Shooting a basketball is both art and science. Basketball shooting is an art form because it requires subperb hand-eye coordination rather than gross motor skills.

Shooting a basketball is a science because it associates logistical processes such as depth perception, velocity, angle of release and trajectory of the ball in flight.

The Mechanics of Shooting a Basketball
Basketball Shooter's Arc

All fundamentals of offensive basketball are interrelated. Shooting depends on good balance in executing the various shots and on the footwork that enables a player to get open for a shot. The actual release of all shots depends upon the proper finger and wrist control of the ball. The arc given to the flight of the ball depends upon individual preferences; however, most players are comfortable with a medium arc. Other players use a flat shot that looks as if is could barely clear the rim and enter the basket. Lowering the arc enables players to extend their range without increasing the force applied to the shot.

Elements of Basketball Shooting Accuracy
Improving Your Basketball Shot

Everyone in basketball would like to be a good shooter and a high scorer. That not everyone turns out to be a good basketball shooter or high scorer may be primarily the result of his failure to understand the elements involved in basketball shooting proficiency (and, of course, the time spent practicing basketball shooting). Although individual basketball skills may limit a player’s ultimate basketball shooting ability, in far too many cases the player limits himself by his inattention to the details involved in shooting a basketball. We have identified nine elements of basketball shooting accuracy.

Basketball Shooting Practice
Proper Basketball Shooting Technique

Even without possessing what coaches consider “good” basketball shooting form, a player can, through long hours of practice, become a good basketball shooter and an effective scorer if he possesses at least minimum hand-eye coordination. In most cases, good basketball shooters are the product of long hours on the basketball court practicing their shooting. Like practically everything else in life, basketball shooting is a habitual thing; that is, it involves repetition of a given set of movements until those movements become an unconscious part of a player’s court behavior.

Basketball Shooter's Stance
Triple-Threat Basketball Position

Since basketball shots can be taken from any body position, whether on the floor or in the air, there is no one identifiable “right” stance beyond the need for balance when setting oneself to take the shot. Because the triple-threat position offers the greatest balance and versatility, let’s begin with it.

The triple-threat position refers to a low, balanced stance from which the ballhandler may either shoot, drive, or pass the ball. However, it may seem incongruous to have the shooter lower his center of gravity prior to taking the shot because he has to get the ball over his defender, two factors make this move necessary. First, he needs the lowered stance to gather upward momentum for his jump shot; and second, he is more limited in what he can do with the ball when he is standing upright than when he is in a crouched position. The triple-threat position is just that, a stance from which the ballhandler may attack the defense in any of three ways.

In addition, integral to any positioning before you take a shot is the action of squaring yourself to the basket, or turning your body so that your shoulders and torso are facing the basket. In their haste to get a basketball shot away before it is blocked, players sometimes will receive a pass or catch the ball off the dribble while facing perpendicular to the basket and shoot without ever having squared themselves to the basket – for example, inexperienced players at the wing positions on zone offenses. Players should turn to the basket whenever they catch a pass or pick up their dribble. They may have to protect the ball as they turn to face the basket, but they still need to turn.

Basketball Shooters Grip
Fundamentals of Basketball Shooting

Proper grip is also fundamental to basketball shooting success. The basic grip varies slightly from player to player, but certain common traits may be identified; the hands close together on the ball, fingers (and thumb) of the shooting hand spread, the shooting hand under (not behind) the ball, and the ball resting on the pads of the fingers and hand, not in the palm of the hand.

A one-hand shot is just that, a shot taken with one hand providing most of the force and direction. The other hand is applied to the ball mainly to stabilize the grip – that is, to keep the ball from falling out of the basketball shooting hand and to make it more difficult for a defender to knock the ball out of the shooter’s hand. The two hands should be fairly close together, with the thumbs two to three inches apart on the ball. The shooting hand should be under the ball, with the other hand on the side of the ball to stabilize the grip.

The fingers of the basketball shooting hand should be spread almost to maximum. To discover whether the spread is adequate, check the amount of daylight that can be seen between the ball and the shooting thumb and index finger. If more than one-half inch of daylight is showing, the shooter is placing the ball on a pedestal formed by his thumb and fingers. (At the same time, no part of the palm of the basketball shooting hand should be touching the ball except the pads nearest the fingers and the fingertips, of course.)

When a player overshoots the basket consistently, he is using too much arm (particularly forearm) action and too little wrist action in his shot. The player should move his shooting hand farther under the ball in his basic grip and then use his wrists more and his arms less in releasing the ball. When a player gets his hand under the ball, the shot may be made more softly and with less force than when he catapults the ball toward the basket with his arms along. Good basketball shooting requires finesse, not brute force. (There are some limited exceptions to this rule, such as slam dunks, but we’re talking about general rules applied to shooting, not specialized shots.) As player is unlikely to apply the kind of finesse needed in shooting a basketball through arm action alone.

The ball should rest on the pads of the fingers, thumb, and callused parts of the palm of the shooting hand. Good basketball shooters don’t necessarily hold the ball in their fingertips, but they use their fingertips in guiding the shot. If the ball rests in the shooter’s palm, fingertip control will be reduced accordingly.

Finally, the basketball shooter’s elbows should be close to the body as the ball is held in front. Throughout the shot, the shooter’s elbows should be kept fairly close together, as opposed to being extended to the sides. If the shooting elbow is extended to the side, the shooting hand will not be under the ball, and the shooter will thus shoot with either side spin or no spin at all, both of which provide less control than back spin.

Timing of the Basketball Shot
Basketball Shooting Mechanics

Since timing for the jump shot will be discussed later, we will confine our discussion of timing at this point to the release of the ball as the arms reach full extension. Whether shooting a set shot or jump shot (or, or that matter, a layup), the player should keep the ball in his hand(s) until his arms are extended fully. Premature release of the ball will result in a jerky shot (in addition to a shot that is easier to block). In contrast, full extension of the arms prior to releasing the shot permits wrist action to impart back spin and “soften” the basketball shot.

In addition to fully extending the arms before the ball leaves the basketball shooter’s hand, two other aspects of proper release should be noted: the basketball shooter’s hands should be held high after the ball leaves his hands, and his wrists should be bent fully. A high release not only makes a shot more difficult to block but also facilitates the wrist flex that imparts back spin to the ball. (Using a high release does not necessarily mean that the shot will follow a high arcing path to the basket. It is possible to shoot with relatively low trajectory while using a high release, since high release refers to keeping the ball in the shooting hand until the arms are fully extended.

Basketball Shooter's Concentration
Steps to Improve Your Basketball Shot

Shooting a basketball involves more than physical skill. The player hoping to “groove” his basketball shot – that is, to establish proper basketball shooting habits through repetition – must be willing to put in long hours of basketball shooting practice. In addition, whether practicing shooting in games or in practice, he must be able to concentrate on his shot if he is to be a consistently good basketball shooter. We’ve seen middle school basketball players watch the man guarding them as they shot rather than look up at the basket they were supposed to be aiming at; blow easy layups when they heard the footsteps of defensive players closing in on them from behind; and fumble passes out of bounds under the basket in their haste to shoot before they catch the ball.

In each case, the culprit is easily identifiable: inattentiveness, or loss of concentration. Although it is impossible to concentrate 100 percent in a ball game, that should be the goal each player sets for himself. Basketball shooters in particular need to concentrate as fully as possible at the end of whatever movement frees them for a shot, since all the basketball moves designed to break them free from their defender for an open basketball shot are useless if they cannot make the shot. It’s difficult, but certainly not impossible, to concentrate on your basketball shot and on your target when an opponent is applying defensive pressure.

First, the truly outstanding offensive basketball player will develop basketball moves to free him from tight defensive pressure. Second, through basketball practice under competitive conditions, he knows which basketball shots to take and which to pass up. Third, when he decides to shoot the basketball, he is able to concentrate on basketball shot regardless of whether defensive pressure is applied. The prudent basketball coach will use every opportunity to provide competitive basketball drills, including basketball shooting drills, designed to improve his basketball players’ concentration. Lapses in concentration lose games. In many cases, it is not the spectacular play that wins the game, but the normal play, or open basketball shot taken and made, under circumstances in which other players are panicking or losing their concentration.

Basketball Shooters Confidence
Believing In Your Basketball Shot

Successful quarterbacks in football and high scorers in basketball share at least one common trait: confidence in their ability to generate offense. Without confidence, neither would be likely to achieve success. Good basketball shooters expect to make every shot. Michael Jordan, for example, wanted the ball in pressure situations because he knew he could make the shot. He had total confidence in his ability to shoot the basketball and score, and as a result the pressure didn’t bother him.

Michael Jordan was never a cocky player; he simply knew what he could do, and his confidence helped to ensure that he performed at high levels regardless of the situation. He knew he had ample moves to work himself free for shots, he knew he could make the shots once the opportunities arose, and as a result he seldom worried about the consequences of possible failure. He didn’t expect to fail. All good basketball shooters are “confidence” men.

Developing a Soft Basketball Shot
Basketball Shooting Style

A relaxed basketball shooting style is the result of mastering everything we’ve talked about thus far. No matter how hard a player works for his shot, he should be relaxed enough in his release to shoot softly, applying as much finesse as necessary to make the shot. If a player has grooved his basketball shot to the extent that he can make it consistently in practice with little or no variation in stance, grip or release, he must be able to duplicate that style under the pressure of game situations to be effective. Confidence and concentration will help a player to relax as he shoots the basketball.

Basketball Shot Selection
Confidence and Ability to Shoot the Basketball

What is a good basketball shot? A good basketball shot is any shot taken within the shooter’s effective shooting range that he thinks he can make without having to alter his shooting style or the arc of the ball. It just isn’t true anymore that players can’t shoot effectively with a defender in their faces. If a player thinks he can make a given basketball shot without altering his style to compensate for defensive coverage, we let him take it. His mind is free to concentrate on the shot when he doesn’t have to look over at the bench to see whether the coaches approve. Our players still make some outlandish shots from time to time, but every year we can see improvement in their shot selection as well as in their confidence and ability to shoot the basketball.

Become an all around basketball player

noreply@blogger.com (Getm0ney247) — Tue, 16 Jun 2009 04:42:00 +0000

Now when i was in my early teens i played lot and lots of 21 and 33
and I can honestly say that, those games made me overall a better basketball player.
By playing 21 and 33 so much it allowed me to become better at getting rebounds, blocks, steals and a lot more loose balls in real basketball games. The reason i believe 33 and 21 can make you an overall better basketball player is because can sometimes isolate your opponent and practice your one on one game, you can work on your triple threat moves, spot up shooting, post moves, beating double and triple teams, and you also work on finishing strong since there's no fouls in this game. I grew up in a rough environment and this is a rough game when played with real ballers who want to win every game they play.

Rules of 21/33 (in the D/M/V dc and the dc metropolitan area)

1.) Have player 1 shoot an uncontested shot from the players choice(depending on skill), while players 2 and 3 position themselves for a possible rebound.

2.) Allow player 1 to shoot uncontested free throws, up to three in a row or until he/she misses, if the initial shot was made.

3.)Award player 1 possession of the ball at the top of the key if he/she makes all three free throws.

4.)Understand that the ball goes "live" if player 1 misses a free-throw. Whoever rebounds the ball may shoot the ball.

5.)Note that once a player has cleared the ball, he/she then tries to score a basket against the opposing players.

6.)Know that when a player scores, he/she shoots uncontested free throws, up to three in a row or until he/she misses, at which point the play is "live" once more. Again, all rebounds must be cleared at the 3-point arch.

7.)Have each player keep a mental count of her points: Free throws earn 1 point, baskets in "live" play are worth 2 points, and the initial shot of the entire game is worth 3 points.

8.)Understand that the winner is the first player to reach 21 points exactly. If a player is at 20 and misses a free throw, that player's score is reduced to 11

The best shoes to play basketball in! I.M.O

noreply@blogger.com (Getm0ney247) — Wed, 10 Jun 2009 19:17:00 +0000

The best shoes to play basketball in is, the Nike Hyperdunks and Foamposite Lites in my opinion.

1.) The Nike Hyperdunk, You'll take flight in the ultra-lightweight design of the Nike Hyperdunk TB Men's Basketball Shoe, designed for elite players with the ultimate in traction and support for your superstar moves.Flyfit technology at upper for maximum support Tensile fibers for lightweight supportFull-length Phylon midsole Nike Zoom unit in heel for low-profile, super-responsive cushioningLunar Foam in forefoot with midfoot wedge for lateral supportSolid rubber outsole with herringbone pattern for traction.

2.) The Nike Foamposite Lite, Nothing will weigh you down when you make that jumpshot in the Nike Foamposite Lite Men's Basketball Shoe with revolutionary foam technology to keep your feet weightless and comfortable.Polyurethane upper with a synthetic Armour coveringInternal mesh innersleeve for comfort and secure fitNike Zoom unit in heel for low-profile, super-responsive cushioning5mm total foam thickness to reduce weight and rigidity while maintaining comfort in the midsoleIndependent herringbone traction at outsole for traction and optimal flexibility.

Go get these ballers!!

Increase your vertical leap/Jump Higher

noreply@blogger.com (Getm0ney247) — Mon, 08 Jun 2009 02:20:00 +0000

I know you guys are ambitiously searching the net to find really good FREE advice on increasing your vertical leap huh??? Well look no further!!!!
I'm going to post my top 5 vertical leap programs that I've actually used. They really work when done with intensity and completed
without cutting corners. Intensity is the key to get you closer to your dunking/vertical leaping goals. So when you train, TRAIN HARD and have a protein bar after your workout to help build your muscles. Put in the work! Be Great!

1.) Air Alert Advanced.

This program actually worked the best for me I seen results in the first week. Now I do this with jumpsoles because I've already completed Air Alert Advanced

2.) Jumpsoles with proprioceptors

Now Before I bought these from www.Jumpusa.com I was pretty skeptical at first because I didn't actually think they worked due to a bad and unproductive experience with Strength Shoes. But boy was i wrong! If you want a super intense and productive workout buy some jumpsoles and jog a quarter mile in these with the proprioceptors plugged in (will workout every single aspect of your calf's)and then do the Air Alert Advanced program.(do this every workout) After you're done with the exercises stretch! because you will be sore the next day, and once the soreness wears off go to the court and you will notice an improvement in your quickness, vertical leaping ability, and speed. Before I did this I could still dunk pretty good, but after I got done using the jumpsoles I noticed that I'd get more blocked shots, I could windmill with one hand, dunk with two hands with one step, and was much more explosive. And for you people that think I'm lying i will upload videos pretty soon...oh B.T.W I'm only 5'11"!!! i love this bball shit!

3.) Weight Training

Do exercises like lunges with dumbbells, power cleans, Jumping onto a plyo box with a weighted vest, dumbbells or a medicine ball, squats, leap ups and squats hops all with weight. Focus on doing the exercises right and explosively.

4.) Do lots of STRETCHING!!! Very Important!

Now stretching is very important. Stretching increases your flexibility, makes you faster and can increase your vertical leap!
Now there's two way of stretching that can improve athleticism Dynamic stretches and Static stretches.

Dynamic stretching uses speed of movement, momentum and active muscular effort to bring about a stretch . Unlike static stretching the end position is not held.

Static stretching is used to stretch muscles while the body is at rest. It is composed of various techniques that gradually lengthen a muscle to an elongated position and hold that position for 10-30 seconds

I try to stretch everyday as much as possible.

5.) A full night of sleep and proper nutrition

Sleep is essential for a person’s health and wellbeing, Sleep also helps your muscles recover faster after intense workouts.

Drink 8 glasses of water a day

Eat lots of protein

Avoid junk foods

Take a multi-vitamin

Introduction

noreply@blogger.com (Getm0ney247) — Mon, 08 Jun 2009 00:47:00 +0000

Now i know some of you guys REALLY want to be great basketball players, But the road to becoming a great basketball player is a long and hard uphill battle that has to be fought with persistence, determination and the discipline to constantly improve your game along with yourself as a person. Great players like Kobe Bryant, Michael Jordan and Lebron James spend countless hours in the gym getting better, fine tuning every aspect of their game and the main inspiration for their drive is their love for the game. If you look at Kobe Bryant's footwork you can tell that he worked on that aspect of his game until it became instinctive and as you see it is. Hone your skills and find your niche that is what will make you great!!! in this blog you will find multiple ways, tips, drills, and strategies to improve your game and athleticism. I will also post videos, Shoe reviews and release dates and everything else a true basketball lover would look for.

See you guys at the top! Stay focused and you will live the NBA life.