Championship Productions Blog » Alan Stein http://www.championshipproductions.com/news News for Coaches, Athletes & Parents Wed, 08 Feb 2012 10:18:55 +0000 en hourly 1 http://wordpress.org/?v=3.1.4 14 Lunge and Step-Up Exercises to Build Lower Body Strength http://www.championshipproductions.com/news/2011/11/02/14-lunge-and-step-up-exercises-to-build-lower-body-strength/ http://www.championshipproductions.com/news/2011/11/02/14-lunge-and-step-up-exercises-to-build-lower-body-strength/#comments Wed, 02 Nov 2011 08:37:38 +0000 adam.warner http://www.championshipproductions.com/news/?p=3681 According to renowned strength and conditioning coach Alan Stein, the stronger and more powerful a player can become in the weight room, the more explosive they’ll be on the court. And with the 2011-12 basketball season right around the corner, it’s important that players make use of the weight room and an effective strength and conditioning program.

In this week’s player development feature, follow along with Stein as he takes you through some dynamic lower body exercises focusing on lunges and step-ups. Hopefully by implementing some of these workouts, your players will lessen the occurrence of injury and improve their performance on the court.

Lower Body Overview

One of the key components to being a more explosive player on the court is strengthening up your lower body and core. Lunges, squats and step-ups make up the bulk of what we do from a lower body standpoint. It’s key that we try to challenge players with as much variety as we can, too.

Lunges

In this situation, the left foot will be the pivot foot. The left foot won’t move here, just like on the court. There are six different lunges we can do. First, start with just body weight, but then you can progress to dumbbells or medicine balls.

1) Front Lunge – Ankles, knees, hips, and shoulders should stay facing forward.

2) Lateral Lunge – Should start 90 degrees to the right. When stepping to the right, the left foot should stay flat. Make sure your ankle doesn’t roll over. Still keep those ankles, knees, hips, and shoulders facing forward. This workout is great for strengthening the hips and groin.

3) 135 degree Lunge – Keep your left foot facing forward. Your entire left leg will face forward here. Also, you will rotate your hips and shoulders and aim for back diagonal at 135 degrees.

4) Step Back Lunge – This is almost identical to a forward lunge, but now we will step back with our right foot.

5) Step Behind Lunge – With your ankles, knees, hips, and shoulders facing forward, take your right leg and reach it back as far as you can to the left side, dropping that knee as far as possible. Then step back. If you have some discomfort, you can piviot that left foot a bit.

6) Cross Over Lunge – Same principles as before, but now we will step across and in front. Keep your chest square to the direction you are facing.

Step-Ups

First, start by putting your right foot on top of the steps or box. Make sure that your entire foot is on top of the step (no heel hanging off).

1) Front Step-Up – Make a right leg step, then drive the left knee up to the sky. Do 2-3 reps with right leg. Leave your right leg up each time.

2) Front Step-Up: Hip Flexor – This workout is the same thing as before, but this time take your foot off the step each time.

3) Step-Up Lunge – Step up and drive your knee up, and when you step back down, lunge back with your right leg/foot. Repeat.

4) Lateral Step Ups – Stand lateral to the step/box. Put one foot on and keep it parallel. You want to pull yourself up using your groin. Just raise the left knee; you don’t have to twist at the top.

5) 135 Step Up – Put your leg perpendicular to the step/box now (i.e. your right foot should face to the right but your body is facing out front). At the top, you will turn and face to the right (or a different direction) and raise your knee in the air.

6) Cross Over Step Up – Stand lateral to the box. Step across with the left foot and on top of the step/box. The right foot never touches the box. Take off your left foot each time and then come to square one.

The previous clips can be seen on Championship Productions’ DVD “Alan Stein’s DeMatha Basketball: Strength and Power.” To check out our entire Strength and Conditioning catalog, click here.

]]> http://www.championshipproductions.com/news/2011/11/02/14-lunge-and-step-up-exercises-to-build-lower-body-strength/feed/ 1 12 Effective Exercises to Improve Dynamic Flexibility http://www.championshipproductions.com/news/2011/08/23/12-effective-exercises-to-improve-dynamic-flexibility/ http://www.championshipproductions.com/news/2011/08/23/12-effective-exercises-to-improve-dynamic-flexibility/#comments Tue, 23 Aug 2011 10:43:12 +0000 adam.warner http://www.championshipproductions.com/news/?p=3386 Many of our player development features this summer have focused on helpful tips, workouts, and drills that players can use during the offseason – no matter if they have access to a lacrosse field or not. When it comes to getting the body prepared for the rigors of the lacrosse season, there are a number of useful exercises and workouts players can turn to.

In this week’s player development feature, we highlight 12 easy drills to improve dynamic flexibility. The drills — led by renowned strength & conditioning coach Alan Stein — are easy to implement and most can be done at the gym or on the field.

Drills Overview

By incorporating dynamic flexibility exercises to your workouts, your athletes will be well prepared for competition. The following exercises will help your players with their Achilles, hip flexors, low back, hamstrings, calf muscles, and core.

Drill 1: Knee Hug in Place

Stay in place. Hug your knee to your chest. Stay stationary. Go for about 10-12 seconds. Switch knees each time.

Drill 2: Quad Stretch in Place

Stay in place. Be sure to hug your heel on the backside.

Drill 3: Pointers in Place

Toes should go up toward the nose. Reach down and touch your opposite foot that’s stretched out. Switch and stand up in between. Stretch those hamstrings and calf muscles.

Drill 4: Side-to-Side Lunge in Place

Start with a lateral lunge to the left and then back to the right. Keep your ankles, knees, hips, and shoulders always facing forward.

Drill 5: Lateral Lunge, Lunge in Place

Now add a crossover step. Lunge to the left, step right over left, and bend straight down. Then lunge to the right, step left over right, and bend straight down.

Drill 6: Eagle to Hamstring

Get down in a catcher’s position. Keep your heels on the ground and put all 10 fingers on the ground. Raise your hips up as high as you can (legs straight) and don’t let your fingers leave the ground. Go low to high each time and then back to low.

Drill 7: Leg Swings Side-to-Side

Start by leaning into a wall at a 45-degree angle. The foot that’s on the ground should stay stationary. The tendency is to open it up – but don’t do that. Then, swing across with the opposite leg and go high on each swing. Open your hips up as far as you can. The foot on the ground stays stationary. Go with the right leg first, so the left foot is planted firmly on the ground.

Drill 8: Leg Swings Front to Back

Now stand parallel to the wall. Now, use your inside leg and swing from front to back. This really works that hip flexor. Do 10 reps on each side.

Drill 9: Leg Swings open Hips

Face forward and try to swing across like before, but this time open your hips up and out. You will actually move your leg behind you, but the other leg will stay completely stationary.

Drill 10: Scorpion

Lay face down on the ground. Your arms should be at a T with your palms on the ground. Take your left heel and try and bring it all the way up to your right hand. Keep your hands and shoulders as close to the ground as you can. Then bring them back to center and repeat on the other side. Do three on each side.

Drill 11: Windshield Wipers

Your back should be flat on the ground. Your arms are at a T again. Meanwhile, your arms and legs are 90 degrees so that your heels are pointed up to the sky. Do a set of wipers. Bring your legs down on one side and touch the floor. Then bring them back up and touch on the other side. Repeat. Do 3-4 on each side. Keep those arms and shoulders down.

Drill 12: Lunge with Reachback

These are stationary lunges. Your right foot will remain stationary the entire time. Step forward and reach back. Every time go back to center. Then go forward and reach back. Do 4 reps on each side. Be sure to reach straight back and look back, too.

The previous exercises can be seen on Championship Productions’ DVD “130 Pro Power Strength, Power, and Explosiveness Drills” with Alan Stein. To check out more videos in our extensive video training library, click here.

]]> http://www.championshipproductions.com/news/2011/08/23/12-effective-exercises-to-improve-dynamic-flexibility/feed/ 0 12 Simple Drills to Improve Player Agility http://www.championshipproductions.com/news/2011/08/09/12-simple-drills-to-improve-player-agility/ http://www.championshipproductions.com/news/2011/08/09/12-simple-drills-to-improve-player-agility/#comments Tue, 09 Aug 2011 12:23:24 +0000 adam.warner http://www.championshipproductions.com/news/?p=3303 Many of our features this summer focus on helpful tips, workouts and drills that players can use during the offseason – no matter if they have access to a lacrosse field or not. When it comes to getting the body prepared for the rigors of the lacrosse season, there are a number of useful drills and workouts players can turn to.

In this week’s player development feature, we highlight 12 easy drills to improve agility. The drills — led by renowned strength & conditioning coach Alan Stein — are easy to implement and only require a few cones. Then, see how your hard work pays off for the upcoming season when you have an added advantage on the competition.

Agility Workout Background

Agility is defined as the ability to start, stop, and change direction at full speed. It’s important in every sport. It’s also key to be able to react at a split second, whether it’s for a ball or reacting to an opponent’s move. When working on changing direction, it’s also important to key in on footwork, body balance, and the ability to accelerate and decelerate effectively.

Key Coaching Points:

1)    Change direction from a low, athletic stance

2)    Keep your feet wide and your hips low

3)    Use shorter, choppier steps when decelerating and keep the hips low

4)    When accelerating, have a slight lean in the direction you want to go

5)    Plant using a T-step, which is perpendicular to the direction you want to go

6)    Practice planting off of both ankles equally

Drill 1: 135 Degree Angle Cut Right

One at a time, start in the center (let’s say at the baseline of a basketball court) and then sprint to the center cone (set out at the foul line). For now, do everything to the right. Going to the right, we will plant off of our left foot heading into the first cone with slow deceleration, and then proceed to get the ankles, knees, hips and shoulders facing the next cone. Sprint directly at the next cone and run right through it.

Drill 2: 90 Degree Angle Cut Right

This drill is the same as before, except now we are cutting at 90 degrees. Plant with the left and go right.

Drill 3: 45 Degree Angle Cut Left

Again, this is the same as before, except now we are cutting at 45 degrees (diagonal but more backwards this time).

Drill 4: Right Cut Combinations (Coach’s Call)

A coach will now call out a number as a player is approaching the center cone. 1 is for the top, 2 is for the middle and 3 is for down low. Do the same as before in terms of your cuts.

Drill 5: 135 Degree Angle Cut Left

Remember go hard to the center cone, decelerate, plant with the right foot, and then sprint straight over at a 135-degree angle.

Drill 6: 90 Degree Angle Cut Left

Remember, plant with the right and go left this time.

Drill 7: 45 Degree Angle Cut Left

You’ll be cutting almost backwards on a diagonal.

Drill 8: Left Cut Combination – Coach’s Call

Call out the same numbers as before.

Drill 9: Agility Square

Each player starts out in a different corner. Meanwhile, each player will do something different at the same time. The first player will sprint, turn and face the outside, touch the next cone, turn back, sprint again, and then touch the other cone with the left hand, turn back again, and then give a nice easy jog back to the near corner where the other player started out from.

The second player will sprint and then backpedal with the cones. Also, the third player will sprint to the cones but slide back (like a shuffle). The players will go through the same motions even when they get to the next corner. When players get to the next set, they should start things up again immediately.

Drills 10-12: Wheel Sprint Series

This is similar to the agility square, but now players will go around a wheel established with the cones. Basically, it’s a circle of cones set 3-4 yards apart. There are about eight cones on the outside and one in the middle where the player starts out.

You can go clockwise or counter clockwise, but you must go around the horn. Start with sprints and touch each cone, then sprint and do side shuffles back, following by sprints and backpedals to each cone.

The follow clips can be seen on Championship Productions’ DVD “130 Pro Power Speed, Quickness, and Reaction Drills” with Alan Stein. Check out the entire collection featuring renowned strength and conditioning coach Alan Stein by clicking here.

]]> http://www.championshipproductions.com/news/2011/08/09/12-simple-drills-to-improve-player-agility/feed/ 0 10 Plyometric Drills to Build Explosiveness http://www.championshipproductions.com/news/2011/06/29/10-plyometric-drills-to-build-explosiveness/ http://www.championshipproductions.com/news/2011/06/29/10-plyometric-drills-to-build-explosiveness/#comments Wed, 29 Jun 2011 12:30:00 +0000 adam.warner http://www.championshipproductions.com/news/?p=3124 Plyometric exercises typically focus on developing explosiveness in sports. This comes particularly important in basketball, where quick and explosive jumping ability pays major dividends for a player.

Follow along as Alan Stein runs through 10 plyometric exercises that have proven to be effective for basketball players, not only for explosiveness, but also in the areas of injury prevention, power development and increased speed.

*Keys to Remember

Here are some keys points to remember when participating in plyometric exercises. Avoid Knock-Kneed Position, keep your chest over your knees and knees over your feet, absorb shock with your ankles, knees and hips, land toe to heel, and also jump as high and as hard as you can.

Plyo Lunges

Start out with one leg in front of the other while squatting. Your back should be straight and eyes focused straight ahead. One knees should be in front with your opposite knee pointing straight down. Jump up with a burst and switch the leg that you land on. Ultimately, you will always remain in the same position, but you’ll just be switching sides upon landing. Raise your arms high in the air.

Plyo Skips

Stand up straight, skip up in the air and raise one knee high out in front of you, all while raising your opposite arm at your side at the same time. Always switch sides, back and forth. Really get a good burst.

Standing Broad Jumps

With your feet in place, make giant broad jumps and land in place. Really try to bend your knees and get good propulsion.

Quick Broad Jumps

With these, as soon as you land, you should be right back into your next jump. In other words, you want quick jumps all the way.

Cross Under Lateral Bounds

Facing the side, you should jump across using one foot to jump and the other foot to land. Use one foot only at a time. But the other foot can land after the initial jump.

Quick Lateral Bounds

This is the same as before, only much faster. There should constant stepping in your shuffle.

Single Step Vertical Jumps

Here you are essentially taking one single step and then leaping high into the air and then landing in place. When you land, keep a staggered positioning with your knees slightly bent.

Forward Side-to-Side, 2-Foot Bounds

These are basically zigzags while jumping and landing in place. There will be no stepping here, just jumps on a zigzag. Keep those knees bent and maintain a low positioning like when playing defense in basketball. Look to leap as far as you can go.

Backward Side-to-Side, 2-Foot Bounds

This exercise is essentially the same as before, but this time face the baseline and jump backwards on a zigzag (side to side).

Speed Skaters

In a similar form to a speed skater, you will be jumping here using just one foot on a zigzag and then landing with the opposite foot. Meanwhile, your other foot will trail behind and remain in the air like a speed skater would do.

The following exercises – along with many others – can be seen on Championship Productions’ DVD “130 Pro Power Strength, Power, and Explosiveness Drills” featuring Alan Stein. Check out more conditioning workouts in our exclusive training library.

]]> http://www.championshipproductions.com/news/2011/06/29/10-plyometric-drills-to-build-explosiveness/feed/ 1 Off-Season Hockey Training: Get Bigger, Faster, Stronger… http://www.championshipproductions.com/news/2011/06/22/off-season-hockey-training-get-bigger-faster-stronger/ http://www.championshipproductions.com/news/2011/06/22/off-season-hockey-training-get-bigger-faster-stronger/#comments Wed, 22 Jun 2011 19:14:54 +0000 mike.oconnell http://www.championshipproductions.com/news/?p=3079 Create an off-season training program to get bigger, faster and stronger! These Instructional DVDs will give hockey players specific strength, endurance, and explosiveness benefits that are easily transferred from dry land onto the ice.

Becoming a Champion Hockey Player: Off-Ice Training for Stronger, Faster Hockey

  • Enhance your on ice skills through off ice training
  • Get a proven system for hockey speed and agility training
  • Increase your speed, lateral strength and flexibility

Off Ice Strength and Conditioning for Ice Hockey

  • Enhanced off-ice performance training
  • Improve strength, explosiveness, and endurance
  • See weekly and daily plans for program implementation

Dryland Training for Hockey

  • Sean Skinner presents a 2-disc set of dryland exercise for skating. Over 330 exercises are broken down into eight chapters

On-Ice Power and Plyometrics

  • Sean Skinner presents over 100 exercises for on-ice training. The DVD is broken down into eight chapters
  • Chapter 1 – Squats
  • Chapter 2 – 2 foot jumps
  • Chapter 3 – Forward edge jumps
  • Chapter 4 – Backward edge jumps
  • Chapter 5 – Forward stride jumps
  • Chapter 6 – Acceleration jumps
  • Chapter 7 – Agility Jumps
  • Chapter 8 – Stretching/Flexibility

130 “Pro Power” Strength, Power and Explosiveness Drills

  • Train like the pros
  • Maximize core strength and improve athleticism
  • Jump quicker and higher

130 “Pro Power” Speed, Quickness and Reaction Drills

  • Pro-proven drills to improve speed, quickness and reaction
  • Linear and multi directional speed development
  • Minimal equipment needs for Stein’s Pro Power System

15 Exercises to Prevent ACL Injuries

  • Keep your players in the game!
  • Learn to condition athletes to prevent ACL injuries
  • Correct running, cutting and jumping form to promote injury prevention

Don Chu’s Power Plyo System

  • Train your athletes to jump higher
  • More explosive take-offs
  • Forward and lateral explosiveness
]]> http://www.championshipproductions.com/news/2011/06/22/off-season-hockey-training-get-bigger-faster-stronger/feed/ 0 Practice Like a Pro – Rose, Haslem, Nowitzki, Durant & Nash! http://www.championshipproductions.com/news/2011/05/24/practice-like-a-pro-rose-haslem-nowitzki-durant-nash/ http://www.championshipproductions.com/news/2011/05/24/practice-like-a-pro-rose-haslem-nowitzki-durant-nash/#comments Tue, 24 May 2011 20:27:52 +0000 mike.oconnell http://www.championshipproductions.com/news/?p=2927 PRACTICE LIKE A PRO! Learn the same skills and drills used by the following professional athletes or trainers!

Derrick Rose: Chicago Bull, 2011 NBA MVP

MVP Training: Basic Point Guard Skills & Drills with Derrick Rose

MVP Training: Advanced Point Guard Skills & Drills with Derrick Rose

Gary Boren: Dallas Mavericks Shooting Coach; Coach of Dirk Nowitzki (Set NBA Playoff record by making 24 straight free throws)

How to Coach Free Throw Shooting

Udonis Haslem: Miami Heat

Becoming a Champion Basketball Player: The Rebounder

Alan Stein: Trainer of Kevin Durant (Oklahoma City Thunder; 2008 NBA Rookie of the Year)

130 “Pro Power” Speed, Quickness and Reaction Drills

130 “Pro Power” Strength, Power and Explosiveness Drills

Steve Nash: Phoenix Suns; 2x NBA MVP

Steve Nash, MVP Basketball

Mike Procopio: Player Development Instructor (Clients include Kobe Bryant, Dwayne Wade and Kevin Durant)

Complete Player Development Workouts for Perimeter and Post Players




 


]]> http://www.championshipproductions.com/news/2011/05/24/practice-like-a-pro-rose-haslem-nowitzki-durant-nash/feed/ 0 New Basketball DVDs w/ Alan Stein + Complimentary DVD Offer! http://www.championshipproductions.com/news/2011/04/14/new-basketball-dvds-w-alan-stein-complimentary-dvd-offer/ http://www.championshipproductions.com/news/2011/04/14/new-basketball-dvds-w-alan-stein-complimentary-dvd-offer/#comments Thu, 14 Apr 2011 21:38:10 +0000 mike.oconnell http://www.championshipproductions.com/news/?p=2580 New Basketball DVDs featuring Alan Stein, owner of Stronger Team; Head Strength & Conditioning coach for the nationally renowned Nike Elite DeMatha Catholic High School boys basketball program; has worked with elite high school, college, and NBA players.

Alan Stein’s DeMatha Basketball: Warm-Up & Flexibility

  • Includes 50 warm-up exercises to prepare your team both mentally and physically for practice, a workout or a game
  • Discover how dynamic stretching can lower an athlete’s risk of injury
  • Improve your players’ mobility and range of motion with dynamic flexibility

Alan Stein’s DeMatha Basketball: Agility & Conditioning

  • Increase your team’s competitiveness and improve team chemistry with these fun conditioning drills
  • Learn to utilize basketball movements while simultaneously accounting for work to rest ratio to achieve the most out of your players
  • Over a dozen agility, reaction, and change of direction drills

Alan Stein’s DeMatha Basketball: Strength & Power

  • Produce explosive basketball movements
  • Decrease your risk of injury
  • Discover creative twists on strength training

Purchase Alan Stein’s DeMatha Basketball 3-pack and save $15

Receive a Complimentary DVD on Basketball Orders Over $150!

For a limited time, we will send you a free copy of  Ganon Baker: Advanced Two Ball Shooting Drills . This innovative individual workout will get your players more shots, develop their weak hand and get them to practice at a pace faster than a normal game.  These fast paced shooting drills will also improve your players’ dribbling, passing, cutting, and when used in a team setting, will maximize practice time and make it more fun!

Enter promo code GB98TBD at checkout

(Hurry – offer expires on 5/15/2011.  Offer not valid with any other offer)

]]> http://www.championshipproductions.com/news/2011/04/14/new-basketball-dvds-w-alan-stein-complimentary-dvd-offer/feed/ 0 Coaches Corner: Q&A with Renowned Strength and Conditioning Coach Alan Stein http://www.championshipproductions.com/news/2011/03/09/coaches-corner-qa-with-renowned-strength-and-conditioning-coach-alan-stein/ http://www.championshipproductions.com/news/2011/03/09/coaches-corner-qa-with-renowned-strength-and-conditioning-coach-alan-stein/#comments Wed, 09 Mar 2011 11:08:41 +0000 adam.warner http://www.championshipproductions.com/news/?p=1807

In this week’s edition of Coaches Corner, renowned strength and conditioning coach Alan Stein sits down with editor Adam Warner and dishes out advice for coaches and players, reveals some of his most effective workouts and sets the story straight on certain strength and conditioning myths.

Talk about your background a bit and how you’ve gotten to where you are today.
“I’m a former high school hoops player and also played basketball at Elon College in North Carolina (now Elon University). Ever since I was in high school, I’ve always gravitated towards performance enhancement and realized in college that I could make it a career and also stay with the game of basketball and my passion. It all kind of fell into place and I was in the right place at the right time. There weren’t too many strength and conditioning-specific coaches when I started. Now, every NBA and college program has one, and the field has really grown in recent years.”

What drove to you to become a strength and conditioning expert?
“I consider myself a coach now, but more of the X’s and O’s of strength and conditioning, versus the X’s and O’s of offense and defense. We are all limited by our genetic potential, but strength and conditioning you have complete control of. Whether you are in great shape or not, you still have it within your control to get as strong and as fit as you can. And as I learned more about it, I discovered what a positive impact it can have on people, from an injury standpoint and a performance enhancement standpoint. It’s also a way for me to create a new niche and contribute to the game that has been so good to me.”

You’ve been a well-known strength and conditioning coach at the high school level for some time now. Have you ever thought about taking your work to the next level?
“I’ve been offered positions at higher levels, but I’ve chosen to stay here. I can have the biggest impact on youth players, junior high and high school players, and acclimate them and prepare them for what they will need at the next level. There’s a lack of quality coaching at some youth levels and I believe I can have a positive impact there. Most coaches are good at what they do and climb the ladder, but I’d like to see more focus on the youth level and getting professional-level coaching to help prepare them. The earlier we can coach kids, the better the finished product will be.”

How has the field changed over the last 10-20 years? What are the biggest differences?
“Even 10 years ago, not every NBA team had a full time strength and conditioning coach. Maybe only a handful of teams had these coaches in the 1990s. Not even college programs had bought into it. But in the last 10-15 years, coaches realized just how important it is to stay injury free. Now, we’re seeing a lot more influence at the high school level and a lot of private schools have hired coaches. It’s trickling down. It’s a great trend and I hope to see it continue.

Also, everything has gone from generic to much more specific. We can do stuff that is specific to the needs and demands of basketball. 10 years ago, people would go to a local expert at the YMCA who was a former player who looked the part of being strong and fit, and that’s where they derived their program from. Now, kids and players of all ages and levels can do something that’s specific to their needs, will help them stay injury free and improve their performance on the court, instead of doing a generic program.”

There are many coaches and parents who believe the best way athletes can train is just to play basketball. Can you explain why it’s so important for athletes to be involved with strength and conditioning workouts on a routine basis?
“There is partial validity to this. The absolute best way to get in the best shape is to play basketball at a very high level. Even though I work with youth players, I’m not a big advocate of early specialization. I think kids should play multiple sports even if basketball is their vehicle. But in the early years for motor coordination and overall ability, it’s good to play multiple sports. Kids today that play a sport 24/7, they develop overuse injuries because of similar movement patterns and you see the wear and tear, like with tennis and tennis elbow due to the constant repetition.

Strength and conditioning helps prevent acute injuries  and overuse injuries, strengthens the hips and feet, and athletes are less likely to develop injuries. The number one thing about specific training is it keeps athletes safe, healthy and on the court so they can play — and players want to do this because it improves their performance on the court. If you can make your body stronger, quicker and more explosive, you can play at a higher level.”

Okay, here’s a hypothetical. I’m an athlete who’s playing basketball now and just getting into strength training for the first time. What do you recommend for me to get started at a beginners level?
“It’s a common misconception that strength training will stunt growth. Also, recent trends show there’s more female participation in strength and conditioning training, and overall participation is younger, and it’s great. But things are different for 18 and 10 year olds. Things have changed in the field.

For instance, coaches and parents often picture squats and barbell squats and 10 year olds doing these in the gym. But it’s morphed into something broader and now it’s about teaching coordination and flexibility and body weight strength.

We’ve developed safe programs for beginners. First, they need to be able to go through all major types of movements, like squats, lunges, step-ups, pushups and pull-ups, plus learn to twist and crawl — trying to get back to kids knowing how to move and control their bodies in space. When they can handle all of these with their own body weight, that’s when we add resistance and more traditional exercises. We work on things like conditioning, acceleration, deceleration, proper footwork and getting into proper basketball shape.

Everything is so much broader now. It’s much easier to teach a 9 year old from a movement standpoint because they haven’t learned any bad habits yet. So working with young kids is the perfect time to teach these things. It’s also important to make creative and engaging exercises so kids feel they can make some progress. That sense of satisfaction gets them hooked and continuing to do it. By getting kids in earlier and teaching them proper movement, it will be so much easier to teach them basketball skills as they get older. Strength and conditioning is the foundation and the base of the pyramid for a a basketball player. And if we can teach them basic skills, it will enhance everything else.”

The basketball season is well underway at every level now. Can you recommend some in-season training routines or workouts for coaches and players?
“The key is balancing intensity and the frequency of games and practices with the intensity of the workouts. If you have tons of games in a tournament over a short period of time, you certainly won’t train as hard as it’s not in your best interest. But if you’re playing fewer games, then that’s the time to ramp up workouts.

Sometimes I recommend doing 1-2 strength workouts in season per week, usually 25-30 minutes long and primarily focusing on the upper body. Your legs are worked hard enough during the season. The goal is to supplement and make you better on the court, so you must balance things out. Sometimes, you don’t have to do too much. For example, 3 sets of pull-ups and pushups may work for an upper body workout. It’s a balancing act and the key is to maintain the strength you built in the spring, summer and fall.”

Can you recall any huge success stories you’ve had — perhaps with a player who came into a program skinny with average speed, but left much stronger and faster? What was the difference?
“Overall, we have a high success rate. You have to be careful though. What we do is a small and important piece of the overall puzzle and there are so many other factors. Average kids come in and eight weeks later, they have more muscle and more flexibility. A big part of all of this that shows up on the court is the mental aspect, like improved confidence. Athletes can do things they didn’t think they could ever do. They play harder defense and have a little bit more of a swagger now.

I’ve been fortunate to work with the likes of Kevin Durant, Michael Beasley and Nolan Smith and they have gone on to become successful players. But I do think the stuff I did with them was a small stepping stone, and I believe it’s a balancing act. I don’t take full credit for them, but this stuff contributes to that. We do the same stuff with Durant as we do with all players. You often measure a program by reduced injury and most players in our program have a much lower injury rate as some other programs and similar ages.”

Are there any misconceptions or superstitions when it comes to strength and conditioning?
“That more is better. If you want to be a good free throw shooter, shoot more free throws. On the skill side, to some degree, this is true. But it’s the opposite for strength and conditioning. Some kids think they should be in the weight room 6 days a week. Our goal is to maximize results in the minimal amount of time. Everything we do is intense though. It’s all about what you do and how you do it. Society preaches more is better. But you can be done effective workouts after 2-3 hours a week, but it all depends on how it’s done.”

Do you have an all-time favorite drill or workout?
“I use tennis balls with a series of reaction drills. You get with a partner and do a series of things and bounce it and you have to react to it. The tennis ball is fun and engaging and works on hand-eye coordination, acceleration, deceleration, and vertical jump. The workouts use basic equipment, and you’d be hard pressed to find any kid who can’t find access to a tennis ball and there are a million drills you can do with them. My NBA guys and 10 year olds love working with the tennis ball.”

What’s some of the best advice you can give to coaches?
“If anything looks dangerous, it probably is — like an exercise. Just avoid it and stay away. I can’t tell you how many programs I’ve observed where there are borderline criminal things going on. Coaches may be doing it for the right reasons, but they just aren’t using common sense.

Also, the basic stuff still works. Even if you are a novice or new coach, ignorance should not be an excuse. The same goes for basketball. If you are coaching 10 year olds on a youth team, but you don’t know much, Championship Productions and others have tons of resources. So aside from common sense, reach out and find some basic resources to help you do what you have to do.”

What’s some of the best advice you can give to players?
“Focus on doing things you can do to be the best player you can be. Players often look up to the best players and want to be like them, and that’s perfectly healthy and normal. I get emails that ask, “What drills can I do to be like Derrick Rose?” But you can’t do specific drills to be like him. Kids need to do things they can control and be comprehensive. Stay focused on improving your body and being in shape and the fundamentals, like jumpers and accepting coaching and learning how to play the game.”

Alan Stein is the owner of Stronger Team and the head strength and conditioning coach for the DeMatha Catholic High School basketball program. Stein has teamed up with Championship Productions to produce 19 strength and conditioning videos. To check out his entire catalog of DVDs, click here.

]]> http://www.championshipproductions.com/news/2011/03/09/coaches-corner-qa-with-renowned-strength-and-conditioning-coach-alan-stein/feed/ 0 Preseason Conditioning: 9 Easy Drills to Improve Core Strength http://www.championshipproductions.com/news/2011/02/08/preseason-conditioning-9-easy-drills-to-improve-core-strength/ http://www.championshipproductions.com/news/2011/02/08/preseason-conditioning-9-easy-drills-to-improve-core-strength/#comments Tue, 08 Feb 2011 08:06:01 +0000 adam.warner http://www.championshipproductions.com/news/?p=1828 The preseason is currently in full swing for most college lacrosse teams across the country. Meanwhile, even some high school squads are getting back out on the field for the first time and putting together their game plans for a new campaign.

So as lacrosse players get back in shape and prepare for the rigors of a long season, it’s important to implement conditioning workouts that specifically focus on core strength, which consists of your abs, obliques, hips and lower back.

If you want to stay injury free and improve your overall performance this season, it’s vital that you work out these areas of the body on a consistent basis.

*Keys to Core Strength Workouts*

-Maintain good posture and alignment throughout exercises
-Focus on the muscles being used
-Don’t hold your breath

1. Extended Plank – Shoulder Touch
Get in a standard plank pose. Hold one arm down on the ground and then lift the opposite arm off the ground and touch your opposite shoulder. Keep your hands directly below your shoulders and keep your feet out wide. Place your left hand on your right shoulder for three seconds before switching. Remember, don’t let any body parts move but that one arm and keep those hips down. Finish after completing three or four on each side.

2. Extended Plank Out-Out In-In
Get in a standard plank pose. Then, one at a time, move your hands “out-out” (wider) and then come “in-in.” Your thumbs should touch when “in-in” and on “out-out”, your hands should be well wider than your shoulders. Every time you go in-in, that’s one rep. Be sure to count out five and keep those hips stationary.

3. Plank Position – Elbows to Shoulders
Start out in a standard plank position. Then go down to an elbow plank pose. Alternate back and forth between the two. Finish after going up and down five times.

4. Plank Position – Reach Forward
Get in a standard plank pose. Then, reach out one hand as if you’re about to shake someone’s hand. Then switch to the other hand. Do three on each side.

5. Elbow Plank Open Up to Side Plank
Start out in a standard elbow plank position. Then, open up and get your hips and shoulders perpendicular to the ground. Look up when you turn up each time. Remember to do three on each side.

6. Side Elbow Plank with Hip Touch
Start out in a standard elbow plank position. Then, touch one knee to the opposite elbow and switch. To do this, simply bring one knee in and have it meet your opposite elbow underneath your body. Remember, maintain proper posture and always be in control of each move. Don’t rush.

7. Side Bridge with Hip Raise
Get in a side plank position and then raise your body up from “hip to ground” to “hip to sky.” Count out five and then flip over to the other side.

8. Rocking Chair
Sit on your back. Take your hands and clasp them behind your head and keep your knees bent with feet flat on the floor to start. Next, raise your legs and connect your elbows to your knees and keep them connected, even as your coach applies resistance.

9. Target
Start out on your back. Your coach will then sandwich your knees together. Next, do a sit-up and as you are coming up, take one hand and slap the opposite target provided by the coach (which will probably be one of his outstretched hands). Your progression should go like this. Go 1 slap and back down. Go 1-2 and then down (stay up for opposite slaps). Then go 1-2-3 and down. Follow this progression all the way to six.

The previous core exercises can be seen in the Championship Productions video “130 Pro Power Strength, Power & Explosiveness Drills” featuring Alan Stein. To check out our extensive strength and conditioning library, click here.

]]> http://www.championshipproductions.com/news/2011/02/08/preseason-conditioning-9-easy-drills-to-improve-core-strength/feed/ 0 20 Drills to Increase Speed, Agility and Quickness http://www.championshipproductions.com/news/2010/11/02/20-drills-to-increase-speed-agility-and-quickness-3/ http://www.championshipproductions.com/news/2010/11/02/20-drills-to-increase-speed-agility-and-quickness-3/#comments Tue, 02 Nov 2010 08:59:11 +0000 adam.warner http://www.championshipproductions.com/news/?p=1293 20 Drills to Increase Speed, Agility and Quickness

Speed, agility and quickness are three necessary ingredients for success in any sport, but most particularly in the fast-paced game of lacrosse. Whether it’s a making an effective split dodge or coming away with possession at the face-off X, having superior speed, agility and quickness will ultimately play a huge role in determining your success on the field.

By following these drills designed by Alan Stein, professional strength coach and owner of Stronger Team Strength and Conditioning Services, athletes will be able to make major strides with their overall speed and agility development while maximizing their athletic potential. Athletes will see improvements with their communication skills, mental focus and hand-eye coordination as well. Plus, the drills use minimal equipment, so they can be done anywhere by anyone and on any kind of budget.

This week’s workout is a standard warm-up intended to raise the body’s core temperature and make the muscles more relaxed. The workout — which should last between 5-15 minutes — features movement preparation, where the goal is to get athletes to go through all of the fundamental athletic movements they will need on the field.

In these speed and agility drills, eight key movements and motions are used: Forward Sprints, Back Pedals (focus on leaning forward with your chest out over knees), Side Shuffles (do not cross feet while ankles, knees, hips and shoulders stay square), Side Runs (waist and above stays square, but ankles, knees and hips facing the side), Jumps (stay stationary and vertical and land easy), Pivots (one leg moves in quarter pivots in one direction while other leg remains flat on the floor), Twists (running in one direction but looking another way) and Athletic Stance (keeping a wide base and a low center of gravity).

The following is a standard warm-up session aimed at improving overall speed and agility. Drills should be conducted for about 45 feet (half of a basketball court) before repeating over.

Speed, Agility and Quickness Workout #1

Drill 1: 3 Steps Forward and 1 Step Backward on Left (Go right, left, right and then step back with the left foot)

Drill 2: 3 Steps Forward and 1 Step Backward on Right (Go left, right, left and back on the right foot)

Drill 3: 3 Steps Backward and 1 Step Forward on Left (Go right, left, right and then forward with the left foot)

Drill 4: 2 Steps Forward and 2 Side Shuffles (Jog two steps and then laterally shuffle two steps. Stay nice and low with your hips square)

Drill 5: 2 Steps Back Pedal and 2 Side Shuffles (Same as before, just with back pedals)

Drill 6: 2 Steps Forward and 2 Cariocas (Focus on quick hip turns with your feet)

Drill 7: 2 Steps Back Pedal and 2 Cariocas

Drill 8: 2 Side Shuffles and Reverse Pivot (After pivot, you will be facing the opposition direction)

Drill 9: 2 Side Shuffles and Front Pivot (Same as before, just with a front pivot instead of back)

Drill 10: High Knee and Butt Kick Combo (Give two high knee kicks followed by two butt kicks and repeat. Always be moving forward)

Drill 11: Cross-Country Skier (Switching places with your feet and always moving forward. Legs will stay fairly straight but not stick-straight. Feet are always flat on the floor)

Drill 12: Basic Forward Skip with Arm Swing (Repeat with a backward skip and arm swing)

Drill 13: Lateral Skip with Arm Swing (Always be facing forward)

Drill 14: Basic Skip with Lateral Hip Movement (Skip and then rotate your hip out on the second hop. Repeat with high knee Out to In. Just opposite direction with knee from before)

Drill 15: Frankenstein Skip (Leg is extended straight out as shoe meets fingertips)

Drill 16: Carioca with High Knee Punch

Drill 17: Carioca with Quick Feet (Fast touches with feet out front and behind; rapid fire)

Drill 18: Skip with Dead Leg Left (Right leg is just trailing behind. Repeat with opposite side)

Drill 19: Forward Jog with Lookbacks (Every couple of steps forward, rotate, look back and put out your outside hand)

Drill 20: 45 Degree Angle Cuts – (Zig Zags forward. Stay low. Repeat with backward cuts. Give two drop steps and then switch directions. Similar to a basketball defender)

This workout can be seen on the Championship Productions DVD “130 “Pro Power” Speed, Quickness and Reaction Drills.” To view additional warm-up drills and more speed, agility and reaction workouts, visit our Performance Training homepage.

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