Triangle offense (III)

Hi again!

This is the last post about the famous Triangle Offense and we leave you some documents to help you understand better this basketball resource. 

On the first place, here is a presentation about how Los Angeles Lakers used the Triangle Offense on 2010.

Phil Jackson Los Angeles Lakers Triangle Offense pinch post chalkboard by langleyhoops

And in the second place, we show you a video about the same team: LA Lakers, doing this offensive and with an "science" explenation with probabilities and percentages of shooting.

That's all! Hope you like the three posts about Triangle Offense, and if you have any question or doubt don't be shy and leave a comment asking whatever you want. 

References:

Presentación publicada por Langleyhoops. Phil Jackson Los Angeles Lakers Triangle Offense pinch post chalkboard. (Zak Boisbert). Recuperado el 29 de abril de 2015, del sitio web Scribd: http://es.scribd.com/doc/51817359/Phil-Jackson-Los-Angeles-Lakers-Triangle-Offense-pinch-post-chalkboard#scribd

Roger Sanders. [Rogersanders]. (2011, April 20). Sport Science: Lakers Triangle Offense [Archivo de video]. Recuperado de https://www.youtube.com/watch?v=0YahlaJVvpo

Triangle Offense (II)

Good morning everybody!

As we advance yesterday, today we continue talking about the Triangle Offense. 

Today we show you three diagrams to explain it better, and on the next post we show you a video explenation and a presentation.

This offense tip has a key weakness that is it is notoriously difficult to implement. If the offense is implemented incorrectly, it can be a mess, as spacing in the triangle is at a premium. Without players being properly spaced, no matter how good the are, the offense is tough to run. This will result in players moving into each other's lanes to basket and clogging driving lanes with defenders.

For post players this crowding of the scoring areas will mean more pressure on passes into the post and quick rotations from the help defence. Alternatively, for perimeter players this crowding will make scoring difficult as players will find the defence can easily crowd driving lanes and increase the shooting distance from the basket.

The breakdown for the Triangle Offense diagrammed is a very simple play. The complete system adds various reads and actions to this structure to provide depth to the offensive strategy.

Diagram 1.

Diagram 2

The triangle can start in a box formation (Diagram 1), with the post players at the block (Four and Five).

Four (4) and Five (5) down screen for the perimeter players (Two and Three), who cut out to the wings.

The point guard (One) can pass to either wing (Two or Three) to setup the triangle. In this case, the pass is to the small forward (Three).

With the ball in the small forward’s hands, the shooting guard (Two) rotates to the top of the key.

The power forward (Four) rotates to the wing and takes the shooting guard’s (2) place. (Diagram 2)

The point guard (One) cuts through to the strong side long corner. (Diagram 2)

Diagram 3

The offensive team is now in a triangle formation on the right side of the court.

Four (4) and Two (2) need to focus on maintaining spacing, but need to move their position to maintain a line of sight with the ball.

The players on the weak side of the floor (Four and Two) need to be looking for basket cut options if their defender becomes lazy or too active in help defence.

There are a number of options for the offensive team:

• Pass the ball into the center (Five) for post  isolation.
• Have the center (5) set a ball screen with Three (3) for a pick and roll.
• Pass to the point guard (One) and set a double screen for a jumper.

Alternatively, the center (Five) can lift into the high post and then have both the point guard and small forward cut to the weak side of the floor after passing to the Five (5).

So... what do you think about the Triangle Offense? Are you going to teach it to your young players? Hope this post help you to your workouts and trainings. We think that it is and amazing resource to play a good-looking and eficient basketball. 

References

Coach Riches. Introduction to the Triangle Offense. Recuperado el 28 de abril de 2015,del sitio web Functional Basketball Coaching: http://functionalbasketballcoaching.com/introduction-to-the-triangle-offense/

Basketball Nutrition (I)

      Good morning!

     Today we are going to talk about basketball nutrition. In basketball nutrition is very important to perform. Do you know what should you eat?

What should we be eating day to day?

      A balanced eating plan is one that each individual brings to all the necessary food to meet their needs, maintain health and prevent the onset of disease.

      Each person has specific nutritional needs in terms of amounts depending on age, sex, size, daily activity carried out and their state of health.Now that our bodies do not get sick and can fulfill their functions must try to meet the four fundamental laws of nutrition, recalling once again that food should be:

• Complete, why should provide all the nutrients required by the body in sufficient quantity: carbohydrates, proteins, lipids, or fats, vitamins, minerals and water.

• Balanced keeping a certain relationship between carbohydrates (55-60% of total daily calories), protein (12-15% of total calories a day) and fats (25-30% of total calories of the day).

• Varied, so you have to choose among the widest possible variety of foods in our rich food supply.

• Adequate quality and quantity, considering that must be provided according to age, sex, physical activity, type of work etc. to help keep the weight within normal ranges. To stay healthy, not only what you eat, but how you eat and how food is distributed throughout the day.

What should we be eating in breakfast?

     A proper breakfast provides the energy we need to start the day with energy and vitality. Breakfast is essential for all, especially for children as it has been proven better physical and intellectual performance in those that incorporate it daily. 

     It is very healthy to begin with a glass of water and the intake of vitamin C, a juice or citrus (orange, grapefruit, tangerine, kiwi) is sufficient to stimulate the immune system. 

It must also contain a sufficient supply of carbohydrates of slow absorption that can be obtained from bread or crackers made with whole wheat flour, and complete a dairy product intake to ensure intake of protein, vitamins and calcium essential for the health of our bones.

What should we be eating in middday meal?

     Here vegetables play an important role because we satiate the appetite providing few calories and many vitamins and minerals that the body can not synthesize. 

It is important to add some protein rations we eat in the day, they can be of animal origin (fish, lean meat, chicken etc.) or vegetable origin also the egg has the support of complete proteins like meat.

What should we be eating in a dinner?

     Lighter intake is recommended to aid digestion and that it does not interfere with the rest. Include foods that supplement the rations of essential nutrients for our body to refuel and meet all repair functions.

Image 1. Basketball nutrition. (Autoría propia)

"Give a man a fish and you feed him for a day; teach a man to fish and you feed him for a lifetime"

- Chinese proverb-

References:

Alimentación sana recuperado de http://www.alimentacion-sana.org/informaciones/novedades/plandietario.htm el 29 de 04 de 2015.

Introduction to the Triangle Offense

Hello! 

In this post we are going to introduce the Triangle Offense. 

If someone don't know about this "system", the Triangle Offense has become on of the most famous offensive schemes in the game. This is due the professional success of Phil Jackson (one of the best NBA coaches of all times), who used the offense both with the Chicago Bulls and the Los Angeles Lakers. Both times, the triangle offenses lead to multiple championships. 

The offense is popular because it is very adaptable to a wide range of player abilities and team strengths. The triangle offense is a very complicated offense system to run, and most teams even at a senior level will find its implementations challenging and time consuming. Its important that at least one of the interior players of a team is proficient in scoring. 

Pic 1. Triangle Offense on Lakers.

A team with two strong post threats, who understand the offense it can be difficult to defeat. The offense orients two scorers in post position, typically with one on the block and one in the high post near the free throw line. Another player in the strong side long corner often completes the Tactical triangle orientation. Out of this position, a number of options are available. If the post players are strong passers, high-low schemes make themselves attractive. If not, either player can be passed the ball for an isolation play, with cutters running off them as secondary options. A Further option while in the triangle formation is for the player in the strong side wing with the ball to run a pick and roll with the post player in the high post. By putting versatile players in a relatively small segment of the court, this offense presents mismatches and can create a bevy of high percentage shots for strong post players.

On the next post we will explain with diagrams and a video more things about the Triangle Offense.

Thanks for reading, and leave your comments please!

"You can't win unless you learn how to lose" Kareem Abdul-Jabbar

References

Coach Riches. Introduction to the Triangle Offense. Recuperado el 28 de abril de 2015,del sitio web Functional Basketball Coaching: http://functionalbasketballcoaching.com/introduction-to-the-triangle-offense/

Common basketball injuries (II)

Hello everybody!
Today we will continue to talking about injuries of basketball. We told us that basketball injuries can be separated into two general categories: overuse injuries and traumatic injuries. Today we will talk only about second category.

Traumatic injuries 

Traumatic injuries are those caused by a sudden forceful injury. Some of the more common traumatic injuries in basketball are jammed fingers. The severity of a jammed finger can range from a minor injury of the ligaments, which connect bones, to a broken finger. Splinting may be needed to allow the injured finger to heal. Another type of traumatic injury is a muscle pull or tear. In basketball players, these injuries occur primarily in the large muscles of the legs. To prevent them, stretch your thighs and calves well and do warm-up exercises before playing.

Ankle sprains 

The most common basketball injury is the ankle sprain. This injury often occurs when a player lands on another player's foot or the ankle rolls too far outward. When this happens, the ligaments connecting bones and supporting the ankle are stretched and torn. The ligaments can tear partially or completely. To treat your sprain, your doctor prescribes a short period of immobilization, keeping the joint still, so the ligaments can heal. After immobilization, you begin special exercises to strengthen the muscles that help hold your ankle in place. If your muscles and ligaments are not strong enough to prevent reinjury, you might need surgery to repair the damage and to help stabilize your ankle.

Knee injuries 

Knee injuries are some of the most serious basketball injuries. One type of knee injury is a sprain. A knee sprain is a small tear in the ligaments or joint capsule that is not severe enough to cause your knee to give way. To help the tear heal, you must protect your knee for a short time by immobilizing it. After the tear heals, your doctor will prescribe stretching and strengthening exercises for the muscles that help hold the knee in place.

If you twist your knee, you can tear a meniscus, which is tissue that acts as a cushion between the bones of the upper and lower leg at the knee. To repair or remove a torn meniscus, you might need arthroscopic surgery. The surgeon inserts a camera and instruments into the knee joint through small skin incisions. With the instruments, the surgeon can see and treat the damaged meniscus.

A more severe injury is a complete tear of one or more of the ligaments that support the knee. The anterior cruciate ligament (ACL) is one of the more commonly torn ligaments in the knee. This ligament connects the upper and lower leg bones and helps hold the knee in place. if you damage your ACL, your knee will probably hurt and give way persistently. After an ACL injury, some players can participate in sports again without surgery. But they must do special exercises to strengthen their thigh muscles, and they must wear a brace on their knee. Strong thigh muscles give stability to the knee that the torn ACL cannot.

REFERENCES:
-Patrick O'Connell, M.D. & Virginia Beach, Virginia. Common Basketball Injuries 
Keep Your Guard Up! Recuperado de http://www.hughston.com/hha/a.basket.htm 

Example of 45' Basketball Workout.

Good evening!

In this post we are going to show you an example of 45 minutes Basketball workout. This workout is extracted from the USA Basketball web. 

They recomend this workout for young players and the instructions are the following:

• Should be performed three days a week.
• Developing confidence, coordination, strength, timing and stamina is the player's main focus throughout the workout.

I. Defensive Slides/Three minutes - (width of free throw line) three sets: 30 seconds on/off (27 is great)

II. Backboard Taps/Six Minutes - (with ball) 40 in a row: 10 right/left/alternating/both, rest 30 seconds, repeat three sets.

III. Backboard Touch/Three minutes - Start at free-throw line, sprint and slap backboard with both hands (net), sprint back and touch free throw line, repeat: 30 seconds on/off:         3 sets (11-plus is great).

IV. Mikan/Three minutes - (Hook right and left) 30 seconds on/off: three sets (17-plus is great)

V. Shooting Drill "10"/Six minutes - Begin at court 10 feet inside sideline; sprint and receive pass at one of 10 spots; if make, sprint out and touch court on opposite side and then come back for second shot on that side; repeat side to side until you follow shot and get your own rebound-shoot until you make it; then sprint out to touch court. If it is made, passer will rebound for you. Rest one minute and repeat, three sets. Shoot with in your range; vary spots.

VI. Heavy Rope or Regular Rope/Five minutes -- Alternate skips after 25 repetitions...run the rope...begin with right foot only/left/both/alternate/scissors/cross feet/twice under/crossover with arms: then repeat everything with rope in opposite direction (jump backwards) Note: Follow heavy rope directions only for regular jump rope

VII. Square Pick Ups/Three minutes -- One ball placed on first line up from block on each side of free throw lane. Begin picking up one ball and shoot a power lay-up. Your partner will rebound and put ball back on the line. You will get the other ball and shoot another power lay-up. Your rebounder will get that ball and put it back on the line. Repeat. Go 30 second and rest 30 seconds. Repeat three sets. (18-plus is good)

VIII. Hot Shots/Five minutes-- Tape the floor at these spots: 5 is 20 feet, 4 is 15 feet, 3 is 10 feet, 2 is lay-up. Shoot for one minute and keep up with the buckets you make and add up your score. Keep up with your best score. You must dribble as you go to each spot-can't run with the ball. Three sets--one minute each.

Basketball workout. Shot exercise. By Dave Gillem. (CC BY 2.0)

IX. Speed Lay-ups/Three minutes -- Begin under bucket, dribble out to "T" and come back in for a lay-up. Repeat to other side. Try to use only one dribble out and one dribble back...30 seconds on/off: three sets

X. 5 Sprints in 5 Minutes/Five minutes-- Work toward 30-32 seconds per sprints. Begin baseline, sprint to nearest free throw line and back to base line, then to court and back to baseline, then to the opposite free throw line and back, now to the opposite baseline and back. (Under 30 seconds is great) If is takes you more than that, rest until one minute is up. Remember, you want to complete five in five minutes.

XI. Around the Waist/Three minutes-- Take ball around waist in one direction for 30 seconds (50-plus is good) Change directions next time three sets of 30 seconds on/off

PLUS:  Work on dribbling, ball handling, or other specifics 10-15 minutes per day.

References:

Fanning, S. 45' Basketball Workout. Recuperado el 27 de abril de 2015, del sitio web la Federación de Baloncesto de USA: http://www.usab.com/youth/news/2011/06/45-minute-basketball-workout.aspx

Strenght training basketball (II)

Hi!

In past posts we talked about the importance of physical training basketball. Today we put a exercises about  two ball dribbling. In this videos you can see the progression.

The first video is called " Two ball dribbling Series 1: Basketball Ball-Handing Workout"

Do each drill for 30 seconds.

1) Hard pounds

2) Alternate

3) Side to side

4) Windshield wipers

5) Front to backs

6) Alternate front to backs




The second video is called " Two ball Dribbling Drills 2 Basketball ball-Handing workout"



Intermediate to advanced two ball dribbling drills.

These require a lot of practice to perfect.

Do each drill for 30 seconds. 





Finally, the third video is called " Two ball Dribbling Series 3: Basketball ball-handing Workout"

 


Go there and back without messing up in these two ball drills:

1) Crossovers 

2) Through the leg crossovers

3) Behind the back crossovers

4) Double moves: Through the legs then crossover in front






The key is not the will to win... everybody has that. It is the will to prepare to win that is important.- Bob Knight

Attacking zone defense.

This post is about attacking a zone defense. We leave you a PDF with many tips, plays and helps to teach our players attacking this kind of defense.

Teams play zone defense to keep defenders close to the basket and cut down on layups. Teams may also play zon because it's easier to teach than man-to-man defense. This defense can frustrate a young team and compel them to have brick after brick at the basket from far outside their shooting range. To prevent a massive migrain and an 0-78 shooting night by her team, a coach needs to keep herself and her team calm. 

Picture 1. Attack to zone defense. (Imagen de autoría propia)

To learn more about this, read this document or if you want you can download too. 

Hope will be useful to you! 

Download:

Click and download "Attacking zone defense"

References
Miniscalco, K., & Kot, G. (2009). Survival Guide for Coaching Youth Basketball.Ebook.

Common basketball injuries (I)

Hello everybody!
Today we will talk about injuries of basketball.
Basketball is one of the most popular sports in the United States and throughout the world. Millions of people participate in the sport at all levels of competition. Whether you are playing for the neighborhood championship or the NBA title, you can get injured. Basketball injuries can be separated into two general categories: overuse injuries and traumatic injuries. Today we will talk only about first category.

Overuse injuries 

Injuries caused by stressing an area over and over until it is damaged and begins to hurt are described as overuse injuries. One such injury is patellar tendinitis, or "jumper's knee," which is characterized by pain in the tendon just below the kneecap.

Achilles tendinitis is another common overuse injury in basketball players. This injury of the tendon connecting the muscles in the back of the calf to the heel bone causes pain in the back of the leg just above the heel. Occasionally, the Achilles tendon can tear. To treat a torn Achilles tendon, the doctor might tell you to keep the area immobilized for some time so the tendon can heal, or you might need surgery to repair the damage.

Some basketball players overuse the tendons in their shoulders. The rotator cuff of the shoulder is composed of four muscles. The tendons that attach these muscles to the shoulder bones can become inflamed and painful, particularly when you do repetitive overhead activities, such as shooting the basketball.

REFERENCES:
-Patrick O'Connell, M.D. & Virginia Beach, Virginia. Common Basketball Injuries 
Keep Your Guard Up! Recuperado de http://www.hughston.com/hha/a.basket.htm 

Strenght training basketball (I)

Good afternoon!!

     In this post we will put a video with exercises about physical training basketball. The physical training is very important in basketball and the objetives are:

1. Development and maintenance all of season in terms of performance.

2. Avoid injury. Injury prevention.

3. Improve performance.

4. Functional recovery.

     The video explain a exercise "Lateral Skipping". This exercise is very easy and you can complicate if you increase the velocity. 

Try it!

Preparacion fisica baloncesto. Juan Trapero. Partes 2. Ejercicio con balon skipping lateral from JGBASKET on Vimeo.

Preparacion fisica baloncesto. Juan Trapero. Partes 2. Ejercicios. Explicacion from JGBASKET on Vimeo.

“Discipline is doing what has to be done, when it has to be done, as well as it can be done, and doing it that way all the time” – 

Bob Knight

References:

Jiménez Sáiz, S., & Gordo Ruiz, F.,(2013)  La preparación física en baloncesto. Objetivos y Edades. Recuperado el 24 del 04 del 2015 de http://g-se.com/es/entrenamiento-en-basquetbol/blog/la-preparacion-fisica-en-baloncesto-objetivos-y-edades 

100 exercises for MiniBasket.

Hello! 

Today we post an interesting document (PDF) with 100 exercises and suggestions for MiniBasketball coaches. 

In this document we can find this categories:

- Warm up.

- Dribbling.

- Shooting in movement.

- Set shot.

- Defense.

- Advantage situations.

- 2 on 2; 3 on 3.

- Socialization.

Pic1. Free throw on a minibasketball match. (By Alicia Bañon, free distribution).

This guide is elaborated by: Aranzazu Muguruza, Eva González, Ibón Ocaña, Aitor Uriondo y Jose Luis Domínguez, for Diputación Foral de Gipuzkoa. Departamento de Cultura, Euskera, Juventud y Deportes. Servicio de Deportes.

We hope this resource will help all the coaches, teachers or basketball players to improve and increase the quality of your trainings. 

Download: 

Descarga el archivo

Reference:

Domingez,J., González,E., Muguruza,A., Ocaña, E. & Uriondo, A.(2010). 100 propuestas para minibasket. Gipuzkoa.: Diputación Forestal de Gipuzkoa.

Regulatory aspects of basketball (II)

Hello everybody!

Today we will explain the second part of regulatory aspects of basketball:

In the table of contents you can see the definitions of differents terminology of basketball :

1. Doubles.
2. Traveling.
3. 3 seconds.
4. The serve.
5. The time.
6. Changes.
7. The judges.

We present this post in presentation.

We hope you like it and leave a comment!

"Be strong in body, clean in mind, lofty in ideals." 

- James Naismith-

Regulatory aspects of basketball (I)

Hi everybody! 

Today we have do a presentation with information about " Regulatory aspects of basketball (I)" 

In this presentation we explain: 

1. Measures of a track official basketball. 

Image 1. Track official of basketball

2. Types of balls. 
3. Scorer's table. 
4. Score.





6.75




"Make sure that team members know they are working with you, not for you." - John Wooden

Test TIVRE (II)

Hello!

     In the last post about tests, we talk about the test TIVRE and the methodology,
If you are interested to do the test TIVRE, in this post we put a link with a protocol of test TIVRE.

     This document is necessary for writting the relevant information that you will get in the test. The initial test speed is 7,8 km/h being increased 0,6km/h each stage, until the subject is unable to maitain the set speed at wich the test is eliminated by registering the number of periods completed.




     Once completed three laps, each player finishes the stage or in the same beacon period where it began. After completion of each of the periods of stress, begins a recovery time of 30 seconds.

Link with TIVRE protocol : https://drive.google.com/open?id=0B-cXigd7ZcdYLXk0S1lUaHRTSk0&authuser=0







If you have any question, tell us!!

Image 1. Basket

“Seek opportunities to show you care. The smallest gestures often make the biggest difference.”

~John Wooden~

2 on 2. Base game(II).

Hi! Today we continue with the base game, but in this post we are going to talk about 2 on 2 situations and plays. 

In the 2 on 2 base-game we have both a 1 on 1 situation with the ball and a 1 on 1 situation without the ball.

This exercise may be used with children from the age of 8 using different methods and techinques according to the age group. In the 1 on 1 seen previously, the offensive player had only one possibility, that of beating the opponent by dribbling or shooting. Now in 2x2 the offensive player with the ball has more possibilities; he/she can also pass the ball to his/her unmarked teammate, while in defense one player still defends the ball handler while the other defends the player that is not in possession of the ball. The player in possesion of the ball must decide what to do, that is whether it is better to drrible, pass or shoot (according to the distance from the basket and from the defender).

The initial action conceived by the child undergoes changes, meaning that the child must modify his/her plan of action: try to beat his/her opponent or pass the ball to his teammate. To do all this, he/she must be endowed with techincal resources that he/she can make use of every time different situations arise during the games.

The player who has not the possession of the ball must attempt to become "unmarked", going where there is no direct opponent to receive the ball and occupy the empty spaces. He/she must move quickly on court, because if he/she does not move it would be easier for the defender to intercept the ball in the event of a pass (he/she should make dummies and point out where he/she wants the pass). 

Adding together the two situations, 1 on 1 with ball and 1 on 1 without ball, we have a new situation of 2 on 2 in offense and defense (collaboration play). In the 2 on 2 base-game, it is very important from a didactic point of view to initially limit the number of dribbles while holding the ball, obliging the player with the ball to pass the ball more often (passing is quicker than dribbling). 

It is very useful to propose outnumbering situations (2 on 1) in a playful form (in a large or a small area) to make children understand that it is better to pass the ball to an unmarked teammate rather than continue dribbling.

Often the player defending an attacker not handling the ball forgets about his/her opponent and goes towards the ball, leaving his/her opponent unmarked.This leads to the following situations:

• the player handling the ball is marked by two defenders;

• the attacker that is not in possession of the ball is unmarked, but he/she cannot receive the ball because the ball handler is in difficulty;

• the player that is not in possession of the ball goes towards the ball handler to recieve the ball;

• the ball handler finds it difficult to dribble or pass.

Pic1. 2 on 2 situation. by Will Tomas. From Flickr (CC BY-NC 2.0)