Rali Todd
How To Pratice For Basketball Improvement
November 02, 2007 03:15PM
With so many drills and different ways to pratice to
improve your game, you could very easily get confused and frustrated
trying to compile a perfect pratice plan. One of the main components I have
always stressed with all my private basketball clients, whether they are bigginers
or a NBA Veterain, is to try and train smarter and not just harder.

A major component you have to consieder when trying to design a Basketball Improvement system
is to leverage your time wisely and work on the areas that are most important to you and your game.

To use an example, if you are a point gurad, your main job is to be able to handle the rock under control
and pressure, contol the pace of the game, make sure all your teamates are doing their job correctly and be
your coaches on the court general.

Why it would be great if you were a great rebounder, it is not something that you should spend alot of time ptacticing.
You should focus the majority of your time practicing and improving the areas that are most required. Try not to get caught up
in trying to work on every aspect of basketball, there just is not enough time to work on every thing in one pratice.

I have outlind a Pratice plan that I use to structure all of my Pro Clients workouts,
thye are very effective and time efficent.

The partice will last approximately 1 hour and will begin with a Sports Warm-Up.

Sports Warm Up ( 15 minutes)

It is very essential you participate in an active warm up that will prepare you for a vigourious work out ahead.
The days of static strething as a team are long over,due to the fact that you want to prepare your self for moving,
running, and explosive burst, you want to prepare your body to handle certain movements and game situations.

I normally have all my players run 4 to 5 times around the court at about 50%, and then follow that up with 4
half court layups from both the righ and left side.Then, we perform 3 fullcourt layups on ecah side, right and left.
Then we move onto two ball dribbling, full court and back 3 times, two ball alternating dribbling full court and back, 3 times,
and then finish with a couple of dynamic warm up stretches that improve the mobility, stability, and flexibility of cetain muscle groups.

Basketball conditioning ( 10 minutes)

I have always like jumping right into some conditioning drills as my players perform better when we get conditioning done
at the begining of pratice.Many pratices, the exercise or drills will change and vary, but the priciples remain the same.

I usually compile 6 conditioning drills that we will perform only once, but at 100% intensity. I will then give them a 30-45 second
break and then move onto the next conditioning drill.

We do not perform the drills for certain amount of reps, but rather for a duration of time.
Usually lasting 30-45 seconds.
Hers is a sample Conditioning workout:

Exercise # 1 suicide ( 30 seconds)
Rest(45seconds)
Exercise # 2 ( machine guns while dribbling a basketball) 30 seconds
Rest (45 seconds)
Exercise # 3 Basketball Pushups with a basketball( 20 seconds on ecah side)
Rest(45 seconds)
Exercise #4 Full court Defensive slides( 35 seconds)
Rest ( 45 seconds)
Exercise # 5 Net or rim touches ( 30 seconds)
Rest ( 45 Seconds)
Exercise # 6 Push Up Holds ( 45 seconds)
Rest Untill 10 minutes is up

As you can see, if you strusture your workouts and pratices correctly, you can get a very effective
pratice in a short period of time.

The next 10 minutes will soley focus on shooting.

I have a simple rule when trying to improve your shooting. Think of the 5 most common shots
and aresa that you are most likely to shoot in a game and work on those 5 shots the most.

It is almost a waste of time if you are a center trying to improve your 3 point shooting.

Once you have figured out your 5 most common shots, spend 2 minutes each working on
them and getting up as many shots as you can in thoes 2 minutes from those specific spots.

You will be suprised when you start workin on only a couple of shoots how much more you will
improve compared to trying to shoot from every where.


After yoe finish working on your shooting, you will then dedicate the next 10 minutes on ball handiling.
There are millions of drills that will improve your ball handiling skills and you can pick
which ever ones you like, but follow these rules when you do so.

1. Try not to ever look down at the ball.

2. Try your hardest not to mess up.

3. Involve as much running and movement as you can.

4.When you have mastered a drill, don't continue to do the same drill,
move on to a more challenging drill.

5. Try to incorperate mult tasking drills as much as possible, like 2 ball dribbling,
the more you can do at the same time the better.


Follow those rules and you will see a dramastic improvement in your over all game.

Now that you have gottent past those stations, it is time now to move on to the most important aspect of the pratice.
The last 15 minutes will soley be commited to working on your niche, the most important component of your gam.

What Is Your Niche?

Im Glad You Asked.

This is by far the most over looked aspect in basketball.

A niche is what you do best, it is the one thing that you do great,
the thing that separates you form the baller next to you.

The One thing you can provide the team, and what the coach can
count on you for.

Without a Niche, you have no identity on the court.

If you look at all the Kings in the NBA, you will easily discover
their Niche.

Steve Nash- passing
Ben Wallace- Rebounding
Dwane Wade- attacking the basket
Mike Miller- Shooting
Kobe - Scoring

And the list goes on....

Spend the last 15 minutes working and mastering your niche.
Whatever it is, whether it be shooting, rebounding, ball handiling, defense,
scoring, driving tot he basket, 3 point shooting, ect...

Work on mastering and improving it.


I gurantee you that if you take this outline and use it to structure your workouts and practices,
you will have more improvement in a couple of weeks then you probably have had your whole career.

Improving your game is easy when you do it the right way.

Your # 1 Fan
Rali Todd
Pro Basketball Perfromance Coach
Go Basketball Pro



Edited 1 time(s). Last edit at 11/04/2007 07:11AM by NateLandas.
joecairo123
Re: How To Pratice For Basketball Improvement
January 06, 2008 11:14AM
wow. where to start? first, there are some good points in your posting and some that I totally disagree with.

I absolutely feel that "static" stretching as a warm up is far, far superior to any ballistic stretching regimen that you might employ. Remember that static stretching is much like yoga but without the benefit of the meditative aspects. This form of exercise is the safest, surest way to improve flexibility and range of motion and has been useful to the human body for a couple of thousand years. Your incorrect assertion that it is "dead" is probably based on dealing with short attention spans that find this type of stretching too slow. Most people take flexibility training as an afterthought and don't spend enough time stretching prior to or just following exercise.

And may I, at this time, comment on something that may seem mean-spirited and petty but is really meant to be helpful to you and your "clients"? Please take the time to proof read your writing. I could barely make sense of what you spent so much time putting together because of the hundreds of spelling errors and incorrect punctuation.

Nothing screams "amateur" more than not having basic English skills when trying to communicate via the written word. Simply re-read what you've written and take the extra time to correct the obvious mistakes.
Doug Linton
Re: How To Pratice For Basketball Improvement
February 17, 2008 10:54PM
Coaches,

As a physical education teacher and coach, I have looked at many research articles on proper warm up and stretching techniques and the research out there points toward a dynamic warmup before strenuous exercise and not static stretching. There is no scientific evidence out there that says static stretching before exercise will increase flexibility. There is some evidence that suggest static stretching after exercise may increase flexibility and help decrease muscle tightness. A proper dynamic warm up before exercise will prepare the body for the activity and prevent injuries. Just thought I would share what the research says - this is not my opinion! This is not to say that static stretching before exercise is a waste of time, I don't think anyone can say it is better than a dynamic warm up. If a person is comfortable with static stretching, then that is fine. As long as the body is prepared for the activity, that is the key!
Lets focus on the basketball improvement and helping coaches teach their players how to become better basketball players - that is what is most important here! Thanks!
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