Exercise: Limited Superiority.

Good evening!

In this post we show you an exercise about situations of attack superiority. We think that it's important for young players to be decision-makers and to act quickly in situations of advantage during a game. So, we want to show you a way to teach and work on this. 

The exercise is from a great basketball blog: Entrenador invisible. If you want to discover lot of exercises, thoughts and interesing information we recommend you this website. 

Limited Superiority

Pic 1. Exercise Limited superiority. From entrenadorinvisible.blogspot

Objective:

Create a number superiority situation after a defense rebound and do a fast break with options.

Concepts:

Attack the superiority.

3x1 (+2)

3x2 (+1)

Intensity: High

1. Exercise Dynamic.

Attack player 3 throws the ball to the backboard and after the rebound, the exercise starts. This player can dribble or pass, and players 1 and 2 can offer a short or long pass. Defense 3 starts on half court, 1 and 2 on free throw line (backcourt).

On the return, there's an attack-defense change. In addition, the player who has shot or lost the ball, will have to touch, for example,the baseline and then recover the position, so we create a 3x2 situation for limited time.

2. 3x1 (+2)

The main objective is learning to create an advantage. On the first situation, we'll make decitions depending on defensor 3, because it's the first wich will appear and make his own decition: defense of the ball, passing lane or going back. The 3 attack player will have to cordinate their job for give an exit to the ball. 

Defense 1, who has to touch half court, will be the defense who start behind the ball.

Defense 2, has to touch the baseline. This player will start as the last defender to avoid 1x0 situations. 

It is important taking good-choices and do the exercise in high velocities, liki in a game, to take the advantage.

3. Vuelta: 3x2 (+1).

In the return, we have a less unknow situation, because depends of what happen on the first way. The attack players, will have to create an advantage and attack it before the third defense comes.

4. Deffense.

We can influence also on the inferiority defensive work: communication, cover spaces, fakes work, etc.

THANKS FOR READING AND LEAVE YOUR COMMENTS!

"You don't play against opponents you play against the game of basketball" Bobby Knight

References:

Superioridad Limitada. Recuperado el 14 de mayo de 2015 del sitio web entrenador invisible: http://entrenadorinvisible.blogspot.com.es/2014/05/superioridad-limitada.html

Core Stability & Training Basketball (IV): Abdominal V-Up

Hi everyone!

     In third post of Core Stability & Training Basketball we talked about "basketball twists". Today we want show you two new core exercises. In this photos you can see our partners of Basketball Club Benidorm practicing the two new exercises.

1. Dribbling one-legged wall sits

How do it?

• Stand with your back against a wall, placing your feet about two feet out in front of you. Feet should be hip-distance apart.

• Bending your knees, slide your back down the wall until your knees are at 90-degree angles. Your knee joints should be over your ankle joints, so you may need to inch your feet further from the wall to create proper alignment. Your thighs should remain parallel.

• With your core engaged, extend your left leg out. Hold for 15 seconds, then lower.

• Repeat the same motion, slowly lifting your right leg. Hold for 15 seconds.

• Perform for one minute

Image 1. Dribbling one-legged wall sits

2. Abdominal V-Up

   This exercise have a high degree of difficulty and require some coordination to perform correctly.

Image 1. Abdominal V-Up without ball. CC By Tiffany Berry in Flickr

How do it?

• Sit on the floor with your knees bent toward the ceiling, feet flat on the floor and arms outstretched behind you; palms flat to the floor and fingers pointed away from you. Your weight should be evenly distributed between your feet, butt and arms. Engage your abdominals to brace your spine and support your back in a neutral or flat position. Lift the chest. Do not arch the back or slump the shoulders. Your head is an extension of your spine.

• Begin exercise by simultaneously raising your torso and legs up as you try to touch the ball to your feet and pass the ball between legs

Image 2. Abdominal V-Up

Just play. Have fun. Enjoy the game.
- Michael Jordan -

References: 

ACE Fitness (2015) recuperado el 15/05/2015 de http://www.acefitness.org/exercise-library-details/1/242/

Core Stability & Training Basketball (III): Basketball twistes

Good morning!

     In this post, we continue the section Core Stability & Training Basketball and we are going to talk about exercises to work the core.

    The last Tuesday we went to Benidorm to visit our partners of Basketball Club Benidorm. We ask if  they can do a exercises to work the core, Later, we wanted to know the sensations they felt in their core when they are performing a new exercise.

Image 1. Basketball twists

How to do basketball twists?

1. Start by sitting on the floor with hips and knees flexed to approximately 90 degree angles. 

2. Grasp a medicine ball or small dumbbell and swing it to the right and left as you keep the hips from rotating with the shoulders. 

3. The arms are not perpendicular to the torso, but instead, kept low, near the thighs, as the medicine ball is swung to each side.

     Now, we show you a easy but very intense exercise.

     Then, we done a little quiz about their core routine. 


-Normally, do you practice core exercises?

Well, we usually practice 2 times a week in gym.

-What exercises do you usually practice?

We usually do abdominals, bird-dog, planks, side plank, scissor crunches, superman... and now, we don't remember  more..

-Did you already know this exercise "basketball twists"?

No, we didn't know it. It's very funny and easy and later you can feel the workout.

- Would you add this exercise to your routine?

Mmmm.. yes! Why not? We are sure that we will include "basketball twists" in our core routine.

- Those who work the hardest are the last to surrender -

Rick Pitino

THE SCREEN AND OPTIONS (II)

Good Saturday!

As we told you few days ago, today we continue with the screen and options to do it. 

Here are the screens off the ball, where the two players implicated on a screen don't have the posession of the ball. There are different types, and we explain what the offensive have to do in reference of what the defender do.

1. SCREENS OFF-THE-BALL

BACK SCREEN

• If the defender stays on the screen, the player, who received the screen, cuts in the lane and receives a lob pass. 

Diagram 1. Back screen (I) (By FIBA)

• If the player with the ball cannot pass directly to the player, who cuts off the screen, the screener then pops out, receives the ball, and passes to the player, who has now posted up. 

Diagram 2. Back screen (II) (By FIBA)

• If the defense goes low, he cuts over the top / If the defense goes high, he cuts low.

  Diagram3. Back screen (III) (By FIBA)                          Diagram4. Back screen (IV) (By FIBA)

• If the defense cheats, he bumps and pops up to receive the ball. 

Diagram5. Back screen (V) (By FIBA)

UCLA

• If the defense stays on the screen, the player immediately cuts and receives a lob pass.

Diagram 6.UCLA (By FIBA)

• If the defense goes outside, the player cuts inside. 
• If the defense goes inside, the player cuts outside. 
• If the defense cheats, the player bumps and pops up to the ball. 

FLEX

• If the defense goes high, the player cuts low on the baseline. 

Diagram 7.Flex (By FIBA)

• If the defense goes low, the player cuts high.
• If the defense cheats, the player bumps and pops to the ball.

HAWK

• If the defense goes low, the player cuts outside. 

Diagram 8.Hawk (By FIBA)

• If the defense goes low, the player cuts high. 
• If the defense cheats, the player bumps and pops up to the ball. 

FLARE

• If the defense goes inside, the player flares outside.

Diagram 9.FLARE (By FIBA)

• f the defense goes over, the player flares and then cuts in the lane. 

Diagram 10.FLARE (II) (By FIBA)

• If the defense cheats, the player cuts directly in the middle.

WIDE ANGLE PIN DOWN

• If the defense follows, the player curls. 

Diagram 11.Wide angle pin down (By FIBA)

• If the defense goes under the screen, the player bumps and then pops out.
• If the defense goes on top of the screen, the player makes a backdoor cut. 

CROSS SCREEN

• If the defense goes over the screen, the player cuts low along the baseline.

Diagram 12.Cross Screen (By FIBA)

• If the defense goes under, the player stops in the lane. 
• If the defense cheats, the player stops near the basket and receives a lob pass. 

DOWN SCREEN

On this type of screen, the player receiving the screen must wait for the screen, and then the screener pops out or flashes.

• If the defense follows, the player curls around the screen.

Diagram 13.Down Screen(By FIBA)

• If the defense goes under the screen, the player bumps and pops out.
• If the defense cheats, the player makes a backdoor cut. 

And there are the main types of off-the-ball screens, on the next post we will show you on-the-ball screens. If you want more information, diagrams and short-videos about this, you can visit this web: FIBA. Screens, that we used to do the post. 

Hope you like it, and please leave your comment!

References

Lionel Hollins. The screen and various options.Recuperado el 9 de mayo de 2015, del sitio web FIBA.Coaching Library : http://www.fiba.com/pages/eng/cl/training/p/nid/41090/drill.html

Exercises to do in the gym: Bench Press (II)

Good afternoon!!

     The last post talked about Dumbble Bech Press, now we want to teach how to do a Barbell Press Bench.

How to do barbell Press Bench correctly?

Downward movement phase:

•  Lower the bar until it touches your chest at the approximate height of the nipples.
•  Keep rigid and directly above the elbows wrists.
•  Keep body stance five contact points.

Image 1. Downward movement phase in barbell bench press .

Upward movement phase:

• Push the bar upward until your elbows are fully extended.
• Keep rigid and directly above the elbows wrists.
• Keep body stance five contact points. 
• Do not arch your back or lift the bank's chest.
• At the end of the series, giving the signal to the assistant to help place the bar supports.
• Keep your grip on the bar until it is completely safe on supports.

Image 2. Upward movement phase in barbell bench press.

The following provides an example of the correct technic of barbell bench press.

References:

Baechle T & Earle R. (2007). Principios del entrenamiento de la Fuerza y del Acondicionamiento Físico. Ed. Médica Panamericana.

Exercises to do in the gym: Bench press (I)

Hi everyone!

     In this section we will publish different exercises to work and improve strength in basketball. 

     In basketball it's very important to work the strength of the upper and lower limbs. 

     Today we are going to explain  in the next document a exercise of upper limb: The Dumbble Bench Press.

 

     Muscles:

Target:

   - Pectoralis Major, Sternal

Synergists:

   - Pectoralis major, clavicular.

   - Deltoid anterior

   - Triceps Brachii

Dynamic stabilizers

   - Biceps brachii, short head

      Here, we leave a interesting video. In this video a man is doing the dumbbell presses on swiss ball insted of bench.

References:

ExRx (2015) Exercise (2015)Prescription recovered 07/05/2015 by  http://www.exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html

THE SCREEN AND OPTIONS (I)

Good morning!

We have been talking about many attack drills and exercise, but we have not written about the screen. We think that it is an important resource that young players should know and do on the right way to play a better basketball.

So we've visited FIBA's site to learn more about this drill, and here is the first part of: "The screen and options".

A screen, also called a "pick", is a legal block set by an offensive player on the side or on behind a defender in order to free a teammate to take a shot or receive a pass. There are a number of different types of screens. This resource is very effective because it's impossible for the defense to take away all the available options that the offense has at disposal. 

On all screens, the defense will try to play you a certain way, according to their philosophy or strenghts and weaknesses. The offense, however, always has options, usually two, and sometimes three, depending on how the defense choose to play. 

The key to the succes of using a screen is not how fast the offensive player goes off the screens, but how well you read what the defense is doing against the screen.

The  options you have include:

• To go low.
• To go hight.
• To go behind.
• To go over the top of the screen.

On some screens, you can bump back for a jump shot, or square up for a 1 on 1 situation. Off-the-ball and on-the-ball screens usually involve at least two players, and each has their own responsibilities. 

The screener, usually picks an area and gets stationary while the player using the screen waits until the screener has gotten set. He then sets up his man by faking away from where he actually wants to go. The two offensive players must then read whether the defense follows or shoots the gap. 

Now, we are going to describe some counter moves needed based to the reaction of the defense to the screen. 

1. Curl. If the defense follow on trails the screened player, this player curls to the passer. By this we mean that the player circles around the screener and then cuts to the basket to receive the ball.

Diagram 1. Curl on screen.(By FIBA)

2. Curl/Slip. If on the curl the defender helps out and leaves his man, the screener will then roll to the basket for a pass. This is called "slip".

Diagram 2. Slip (by FIBA).

3. Bump. If on the curl the defender of the player, who has screened, shoots the gap or takes a short cut, the screener adjusts his screen with a drop step to screen the defender. The player who should receive the screen, executes a bump, and quickly pops away from the screen.

Diagram 3. Bump (by FIBA).

4. Bump/Slip. If the defender of the screener helps out and goes out to guard the player, who bumped and popped out, and this player has received the ball, the screener quickly slips to the basket for a pass from the player who has now popped out in the corner. 

Diagram 4. Bump/Slip. (by FIBA).

There's a short video about this action. 

That's all!! On the next post we will show you differents types of screen (UCLA, Flex, etc). 

Hope you like it, and please leave your comment!

References.

Lionel Hollins. The screen and various options.Recuperado el 7 de mayo de 2015, del sitio web FIBA. Coaching Library : http://www.fiba.com/pages/eng/cl/training/p/nid/41090/drill.html

Strength training in basketball (IV)

Hi basket players!

     Now, we are going to explain each type of strength and the methodological proposal. Mainly the types of strength that will work are; Explosive Strength, Resistance Force, Force speed (speed of execution) and Reactive Power (plyometric). 

Image 1. Strength training by teamsmashgame from pixabay ( CCO Public Domain)

Therefore the types of methods we use are:

Explosive strength

• Method specific exercises with fillers, where the exercises used should use the same muscle groups, same amplitudes and planes of movement, the same types of muscle activation, performed at a similar speed.
  • Exercise: 2 sets of 10 repetitions
• Eccentric-concentric explosive method, the speed of execution should always be the same, there is no maximum number of repetitions.
• Exercise: In horizontal press, perform 3-5 sets and 6-8 repetitions at an intensity of 80%. With a break of 5 min.

Speed ​​Strength

• Method of dynamic stresses, where there is a maximum number of repetitions and the speed of execution should be equal and maximum. The eccentric phase lasts twice the concentric phase. Int = 30-70%, Rep = 6-10, Ser = 3-5.

            Exercise: In press Horizontal, perform 3-5 sets, at an intensity of 60%. With a break of 3-5 minutes.

Resistance force

• General training strength endurance, involving a large number of muscle groups and large numbers of repetitions.
• Exercise: Two players sitting face to face with the heels off the floor, made passes over the head. 3 sets of 60 rep. Active recovery.

Reactive power (plyometric)

Plyometric method;

• Synthetic shape; equal shares are used or very similar to those of competition
  • Exercise: Low intensity (or jumps Botes) - Series 30 rep. with the 5 'recovery, alternating both feet.
  • Exercise: High intensity (jumps from heights) - 3-5 sets of 10 rep. With breaks 10'entre series. The height varies with the level of performance.
• Analytical way; Jump structure decomposes used in pairs: Eccentric-isometric-concentric or isometric.
  • Exercise: 3-5 series of 10 repetitions with pauses 10'entre series. First we endure, then jump, fall and endure.
• Plyometric method based on the CEA; footwork, where we stress the response reflection-elastic-explosive.
• Exercise: legs, as currents can change the height, eg for medium intensities would use multi-jumps with little movement or depth jumps from 20-40 cm.

Finally, we explain the content that works on strength training:

Contents:

• Develop the same muscle groups involved in the competition.
• Getting a muscular adaptation throughout the season.
• Develop improved tolerance to stretching muscles.
• Develop a resistance to stress, essential to render all season.

~PLAY HARD, PLAY SMART, PLAY TOGETHER~

References:

Redondo Espejo, F., Moral García, J.E.,,(Junio de 2008) de EFDeportes recuperado el 06 de 05 de 2015 de, http://www.efdeportes.com/efd121/trabajo-de-fuerza-aplicado-al-baloncesto.htm

Strength training in basketball (III)

Good morning everybody!

     In this section we are continuing to talk about the strength training in basketball.

  As we know the work force in basketball is a very important factor because it determines our performance throughout the season. Therefore, the strength work should be done in the preseason, in the competition and during the time of transition. What is to be achieved through good muscle work program is an improvement in the neuromuscular system, increase explosive strength.

Image 1. The strength is necessary to do a good pick.

     Reaction force and muscular endurance, to give maximum throughout the competition. In this work, the most effective training methods are developed to achieve our goals, types of exercises that can be performed on a daily workout.

     In this document we talk about the sport analysis and training objectives.

The ideal way to win a champion is step by step

-Phil Jackson-

References:

Redondo Espejo, F., Moral García, J.E.,,(Junio de 2008) de EFDeportes recuperado el 06 de 05 de 2015 de, http://www.efdeportes.com/efd121/trabajo-de-fuerza-aplicado-al-baloncesto.htm

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/