Saratoga Summer Girls Schedule
2/28/08
Particular thanks go to former players Peter Smith, Jon Chin, Geoff Lamotte, and Coach Bret Yeilding for helping us retrace our past. Thanks also to Kalpana Ramakrishnan, Alex Shebanow, and coach Mike Davey for creating this website.
THE SUMMER IS THE BEST
TIME TO IMPROVE YOUR INDIVIDUAL SKILLS IN ORDER TO HELP THE TEAM WIN.
For 99 percent of basketball players,
their main focus in the initial part (first 4-6 weeks) of the offseason should
be to get stronger. There is no such thing as being too strong. When players
ask me why strength is so important, I say, "What do you want to be, the
bug or the windshield?" Quickness,
agility and getting in great basketball shape are certainly important, but for
the first part of the offseason I recommend players focus on increasing the
overall strength in their legs/hips, core, and upper body, address strength
imbalances, and develop proper movement patterns/footwork. (Adam will focus on
this)
There are numerous weekly training
schedules you can utilize. You need to decide how many days a week you can
train and how long you have to train each session. Just make sure you balance
all of the components of your individual player development (don't forget skill
work!) and prioritize working on the weaknesses you established from your self
evaluation (see coach for this).
Here
is an overview of eight common mistakes players make with their offseason
training:
* Players who get caught up in the latest fads.
While there are a ton of valuable tools you can use to get stronger and more
powerful, you don't need any goofy shoes or gizmos and gadgets to get better.
You need to intensely and progressively work the muscles of your entire body
through every plane of movement and angle of motion. This can be done with a
combination of "old school" exercises (bench press, pull-ups,
deadlifts, etc.) as well as some "new wave" concepts (medicine balls,
bands, TRX trainer, etc.). However, if you spend your entire workout standing
on one foot on a BOSU ball, you are missing the boat!
* Players who pay little attention to proper
footwork and technique. Your footwork is critical in shooting as well as in
your agility training. Proper landing, planting and cutting is important for
injury prevention as well as maximum athletic efficiency on the court. Don't
reinforce bad habits when you are training.
* Players who follow a strength and conditioning
program because it comes from a famous player, coach or team. Following their
program does not guarantee your success. Just because you are following last
year's NCAA championship team's program doesn't mean you will automatically get
results. It's not what you do; it's how you do it! Effort, consistency and
progression are the key to success for any training program.
* Players
who follow a program not specific to their needs. Strength and conditioning for
basketball players is a means to an end, not an end itself. You are not a
bodybuilder, football player, marathon runner, Powerlifter or Olympic lifter;
so don't train like one! Certainly there are valuable exercises and concepts
from each of those sports, but you need to follow a program specific to you as
a basketball player. Are the weights you are lifting appropriate? Are you
working the right movement patterns (defensive slides, jumping, back pedaling,
etc.)? Are you working within appropriate work/rest ratios?
* Players who train too much. This is a very
common mistake, especially with plyometrics. Basketball is already very
plyometric in nature. There's no need to over do it, especially if you are
playing AAU. If you played in five games over the weekend, you don't need to do
box jumps on Monday. Not getting enough rest in between workouts is another
problem. You don't need to lift every day of the week to make progress.
* Players who have poor nutritional habits. This
is a very common theme for a lot of players; from high school to the NBA. I
will make this simple. Eat like a bird, look like a bird, play poorly. Make
sure to include plenty of protein and vegetables in your diet. Plenty of protein and potassium will
make sure that your workouts in the weight room are rewarded by new fast twitch
muscle fibers which will increase your speed and strength.
* Players who just lift weights and don't work
on their skills enough. No matter how fit or strong you are if you can't shoot,
pass, or handle the ball you will never be a good player! Ball handling and
shooting are only improved through task-specific repetition. Thousands and
thousands of repetitions at game speed!
* Players who make workouts too long. Short,
intense workouts will get the job done. And don't allow yourself to have a bad
workout because you "feel tired" or just "don't feel like
working out." If you only work hard on the days you feel like it, nothing
will ever get done! Commit yourself to excellence every workout. One day at a
time. Over the entire offseason your progress will be amazing.
Much
of this is taken from: