By nate.landas - Last updated: Wednesday, April 16, 2014
Preston Greene is the Strength and Conditioning Coordinator for the University of Florida basketball team. The Gators have made it to the Elite 8 in every season since he joined the staff. Watch and learn the keys to the “Romanian Dead Lift.” This weight training exercise builds the posterior chain which plays a large role in your vertical jump.
Romanian Dead Lift
Athlete Movements: The player should keep his knees slightly bent and his back arched. He bends over as much as he can while keeping the bar in contact with the lower extremities on the way down. Movement should only occur at the hip joint. Once the knees are slightly bent they shouldn’t move on the way down. The athlete then comes back up to the starting position.
This exercise should be done in progression before performing a Full Power Clean and Power Snatch.
By nate.landas - Last updated: Wednesday, February 19, 2014
Strength and Conditioning Coordinator for the University of Florida, Preston Greene, shows you the proper technique for the Back Squat. It uses all the fibers of the lower extremities and posterior chain, the parts of the body that are used when jumping.
Athlete Movements: Going all the way down on the squat is very important in increasing vertical jump because it makes sure that all the necessary muscles are being used.
Teaching Points: This exercise works best with a higher number of sets and lower number of repetitions.
By nate.landas - Last updated: Wednesday, November 27, 2013
2x NCAA Championship coach, Billy Donovan, feels all young players should work on pivoting in the low post. He believes it gets players to feel comfortable inside and it teaches valuable footwork needed to excel in the game of basketball. Coach Donovan also likes this drill because it will force a young player to score with his or her non-dominant hand.
Pivoting from the Low Post
Player Movements: The player will drop step towards the baseline in the first series to simulate a defender playing on the high side of the post. In the second series, the player will drop step to the middle to simulate a defender playing on the low side of the post.
Drill Setup: 2 chairs, 2 basketballs, 2 people (one to rebound, one to place the ball back on the chair). Each chair will be placed between the first and second hash mark located above each block. There will be a ball placed on each chair.
Drill Tips: It’s critical that the player drops the foot before picking up the basketball. If the player picks up the ball, then drops the foot, he or she will be called for a traveling violation because that player is changing pivot feet. Coach Donovan also wants the player to pick up the ball with both hands to get him or her into the habit of catching a post entry pass with two hands.
By nate.landas - Last updated: Wednesday, October 30, 2013
Here is your chance to learn a great basketball drill from 2x NCAA Championship Coach, Billy Donovan, that you can work on with your son or daughter. This exercise can be used for both beginners and players with strong skill sets. This drill involves simply catching the ball, using one dribble to get by a defender who is closing out fast, and pulling up for a jump shot.
Pull Up Jump Shot
Player Movements: In this drill, Coach Donovan has his son catch a pass, take one dribble, and pull up for a jump shot. He will do this six times going to his right and six times going to his left.
Drill Essentials: To get this exercise started, place one cone in the center of the floor either at or above the 3-point line, depending on your child’s range.
Drill Tips: Some of the important teaching points here are: 1) Move quickly past the cone with the dribble, no lateral movement. 2) Get your legs and feet set underneath yourself before shooting the ball to help your balance.
By nate.landas - Last updated: Wednesday, October 2, 2013
Billy Donovan, who was one of the best guards to play in the Big East during the 1980′s, shows you how to effectively use an inside out dribble. The purpose of this dribble is to fake a crossover, get the defender off balance, and continue in the same original direction. Get an exceptional breakdown of this drill that will help your son or daughter improve their dribbling skills.
Inside Out Drill
Player Movements: The basketball does not change hands with this move. If you are doing an inside out dribble with the right hand, you would jam your left out to fake a crossover, and bring the ball back to the right using the same hand
Drill Essentials: Coach Donovan emphasizes the importance of the shoulders moving inside out.
Drill Tips: 1) Jam the opposite foot to fake the crossover. 2) Be sure to keep your hand on top of the basketball when you are bringing it back to the original side.