How to get in the zone for basketball

7 Tips To Enter The Zone In Basketball

“In basketball - as in life - true joy comes from being fully present in each and every moment, not just when things are going your way. Of course, it's no accident that things are more likely to go your way when you stop worrying about whether you're going to win or lose and focus your full attention on what's happening right this moment.” Phil Jackson

This state that’s summed up so perfectly by Phil Jackson is not some elusive state that’s only tested by few elite professional basketball players who give off a sense that this is some innate talent. In more cases than not, these players consistently perform at their optimal.  Why? because they purposefully practice getting into what is known as the Flow State or as you may have heard it called, The Zone in basketball.

Some may confuse getting into the zone with memorizing the plays or spending hours of practice. Sure, this is a path that must be walked. But, where are you during these practices? Are you as Phil Jackson said; “focus your full attention on what's happening right this moment. ”  Or are you shooting hoops wondering what your friends are doing or thinking what you’re doing after practice?

“Everything just slows downs, you have supreme confidence. You get into the zone and just try and stay there. You don’t think of your surroundings. Everything becomes invisible.  You're kind of locked in”   Kobe Bryant.

The Zone is often described as the feeling of invincibility, where time slows down and the multitude of noise from the crowd, court, players all blur into one sound. This results in a razor focus on the game. Being in the zone allows the players to achieve their best performance on the court. The vast majority of Basketball players have different ways to get themselves into the zone, but very few are successfully consistent at hacking into it. The Zone is the same as what Professor Mihaly Csikszentmihalyi calls ‘The Flow State’. His terminology comes from years of research on top performances from a multitude of disciplines. The word Flow was consistently used to describe how it felt when in the Zone.

Before I jump into the main part, I’m gonna explain the 8 Common elements when experiencing the flow state by Csikszentmihalyi:

1. Immediate Feedback

When you’re in the zone, your mind and body give feedback to your actions immediately. As soon as you have the opportunity to shot the ball or drive to the basket you’ll go for it directly and without hesitation. You won’t see anyone guarding you since your mind and body already knows what to do and where to go. The flow state allows you to react immediately because your mind is clear.

2. There is no fear of failure

A person in the zone won’t hesitate because he/she is afraid to fail. Other players might be better than you in shooting or they might be bigger and taller than you. These factors will put the sense of failure to others, but these won’t matter when you’re in the flow state. While you dribble the basketball, you don’t let failure get in your head, you go for it and make the basket. All the worries you have in failing will disappear in the flow state. It gives you the confidence to give your best performance.

3. Your activities becomes autotelic

Most people play basketball just because they love it. While in the zone, the more you play the more it becomes fulfilling for yourself. This fulfillment is not about fame or money but something inside us. It gives satisfaction to what you’ve worked on the basketball court and the hours you spent at practice.

4. Your concentration is at its peak

We experience distractions not only physically but also mentally. These happen a lot on the basketball court, the noise of the audience, the intimidating players, or other teams taking the lead. All of these can get in our heads and affect our concentration. In the zone, our concentration is at its peak, our focus is on our actions and winning the game. It won’t matter how good the player guarding you when you’re in the zone distraction won’t matter. Concentration allows us total awareness of our skills and actions.

5. The balance between challenge and skills

When the game is too easy, a player might not give the best of his/her abilities; if it’s too challenging his/her skill might not be enough. In the zone, you’ll experience the balance between challenge and skills. The game will not be boring and not too difficult when you’re in the zone. This will allow you to use the peak of your abilities whether it's handling the ball or guarding the other play. The balance gives you the best opportunity to have fun in playing but you take it seriously because it challenges you. Flow occurs between “too much” and “too little" in any sport, activity, or situation.

6. Effortlessness

Under the flow state, you are much more flexible and relax. Others may see a player in court looking tired, but they don’t realize he/she is in the zone. Your mind and body are in a harmony in the flow state, the strain of the game won’t affect you. Your actions will not require too much effort and you do it smoothly. Decision-making is also effortless in the flow state. You can make decisions in seconds even if the game is hard.

7. Altered state of time

Time seems to slow down in the flow state or it could go fast. You might not notice you’ve been on the court the whole game. When the time comes for you to make the crucial game-winning shot time slows down allowing you to be completely aware of the situation. The perception of time is altered when you’re in the flow state.

8. Clarity of goals

In the flow state, you can see your goals clearly even if the situation is hazy. You are in control of your mind and body, therefore, you know exactly know what to do in the situation. When your teammate passes you the ball, you already know what to do. There will be no hesitation on your part because you focus on your goal.

“When you’re in that zone there’s nothing really the defense can do… It doesn’t matter who’s stick you because everything looks good. ” Gilbert Arenas

In the NBA, legends like Michael Jordan, Kobe Bryant, and Phil Jackson were taught the art of mindfulness by author George Mumford. He may not be as famous as them but, George helped them achieved championships. A calm and clear mind is important not only for players but also for coaches to get themselves together and enter the zone in unity. George helped Phil Jackson with the idea of “five fingers, one breath, and one mind.”  As you begin to be mindful, you let go of your ego and distractions, and entering the zone can become automatic.

Meditation is one strong method to develop mindfulness. After Phil Jackson’s stint with the Chicago Bulls, he went to Los Angeles to coach the Lakers. George Mumford also went to the Lakers, where he then taught Kobe Bryant the art of meditation. As the NBA’s greatest player, Kobe is one of the best examples of a player who enters the zone and wins not only games but championships. Meditating clears your mind from all the noise and you can focus on entering the zone.

The NBA can throw a lot of distractions and stress to players and coaches, so developing the ability to trigger a group flow in the Zone is the secret weapon to success.

Mindfulness has helped Kobe, Jordan, and Phil Jackson win championships in the NBA. They can get into the zone in the most crucial of games because they practice mindfulness. The ability to be in the zone is through consistent, purposeful mental and physical training with the intention to be in the Flow State/The Zone.

1. Training

Wisely pushing yourself in physical training and practice games weeks prior to the game is essential. Psychological toughness is important but physical training allows you to improve your skills on the court. If your abilities on the basketball court have been tested and practiced, you’ll be more confident mentally to be the best player. Consistent training and improvement will boost your mental resilience allowing you to be a well-versed player. You’ll feel more confident removing doubts and uncertainties about your performance with the ball and on the court.

2. Get a motto

If you have a motto for yourself, or you need to get one, repeating it before the game starts or when you’re in the court to assist you to feel more confident and stronger. Quotes or slogans from the best players in basketball are okay, in the NBA, coach Doc Rivers adopted “Mental Toughness” as his motto. You can also create your own motto or memorize words that hype you and gives you self-confidence.

3. Relax

Allow yourself time to relax before the game. A player is usually hyper and anxious and it can affect your performance when you’re on the court. Meditate, listen to music, or a quick nap before the game starts helps your mind get into the zone and relaxes your body before you step in court.

4. Visualize

Picture yourself playing in your best form and scoring the winning shot in the game. Visualization allows you to plan ahead on how to react to certain plays and difficulties. While you're in the court, visualization also helps you maintain muscle memory that improves the speed of your reflexes and makes critical decisions. Practice visualizing during practices, before the start, and during timeouts in the game.

5. Forgive yourself

It’s normal to make mistakes; even the greatest basketball players cannot complete the play or miss the shot. Your confidence can be affected if you allow your failures to stay inside your head. Learn from your mistakes and move on and finish the game. Failures are lessons that make great players.

6. Be Autotelic

Phil Jackson hinted at being autotelic with his quote at the beginning  “stop worrying about whether you're going to win or lose and focus your full attention on what's happening right this moment.”  Being autotelic means to do something simply because you love it,  not for the potential reward. The goal for playing basketball is a reward in itself.  Autotelic comes from the Greek words, autos meaning self, and telos meaning goal.

7. Conduct Mindfulness Meditations

There are plenty of basketball players who practiced meditation before and after the game to enter the zone. In fact, meditation is one of elite athlete’s hidden techniques for optimum performance. Meditation allows you to conquer the most common ‘blind spots’ that tend to hinder sports performance. By practicing physical and mental meditations, you can be able to deactivate certain parts of your brain. The result is an improved ability to  activate your subconscious  and enter the zone where “Everything just slows downs, you have supreme confidence”

A study recently published by Fadel Zeiden found that as little as 4 days of meditation gives significant improvements in mood, stress levels, deep cognitive processing,  efficiency,  working memory, long-term memory, and improvement of sustained attention. Zeiden used a 20min meditation to attain these results. So by incorporating meditation into your training does not need to be time-consuming and overwhelming. But the results will open the door of your potential to enter the Zone and trigger the flow.

Check out and hack the flow state aka the Zone in basketball using the courses I am giving you for free! This is packed with tutorials, physical and mental meditations.

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References:

Consciousness and Cognition. (n.d.). Retrieved March 31, 2017, from https://www.journals.elsevier.com/consciousness-and-cognition/

Delice Coffey | Basketball Psychology Articles. (n.d.). How to Get Into the Zone. Retrieved March 31, 2017, from http://www.sportspsychologybasketball.com/2012/08/how-to-get-into-the-zone/

Ireland, K. (2015, October 15). How to Get in the Zone Before a Basketball Game. Retrieved March 31, 2017, from http://www.livestrong.com/article/541679-how-to-get-in-the-zone-before-a-basketball-game/

Ireland, K. (2015, October 15). How to Get in the Zone Before a Basketball Game. Retrieved March 31, 2017, from http://www.livestrong.com/article/541679-how-to-get-in-the-zone-before-a-basketball-game/

Lee, M. S. (2015, June 15). Michael Jordan's Mindfulness Meditation Coach: The Secret Weapon of Phil Jackson, Kobe Bryant and You. Retrieved March 31, 2017, from http://www.huffingtonpost.com/michael-sandler-and-jessica-lee/michael-jordans-mindfulne_b_7523748.html

Meditation Increases IQ - 4 Days of Meditation Improves Cognitive Efficiency. (2016, March 10). Retrieved March 31, 2017, from http://www.i3mindware.com/increase-iq/mindfulness-cognitive-efficiency/

Peterson, D. (2010, June 02). How Do Athletes Get 'In the Zone' of Peak Performance? Retrieved March 31, 2017, from http://www.livescience.com/32620-how-do-athletes-get-in-the-zone-of-peak-performance.html

Rodic, D. (2016, April 18). Kobe Bryant, The Beatles and a Child Chess Prodigy - My Experience Practicing Their Most Important... – The Mission. Retrieved March 31, 2017, from https://medium.com/the-mission/kobe-bryant-the-beatles-and-a-child-chess-prodigy-my-experience-practicing-their-most-important-390b16ab82b4#.p7vwwb4k4

Rudick, D. (2015, May 27). This mindfulness teacher gets results (just ask Kobe) - The Boston Globe. Retrieved March 31, 2017, from https://www.bostonglobe.com/magazine/2015/05/27/this-mindfulness-teacher-gets-results-just-ask-kobe/mMYGHRJSziVp4DLq2gAzcJ/story.html

3 Simple Strategies to Attack a Zone Defense

By Jeff Haefner

Home > Coaching > Basketball Offense > 3 Simple Strategies to Attack a Zone Defense

Want to score more points against zone defense? Here are 3 really simple yet effective strategies that every coach should consider.

These strategies work against all types of zone defenses and will help you score more points...

Strategy #1 - Put Your Best Ballhandler in the Middle (Even if They're 4 Foot Nothing)

I picked up this strategy from Danny Miles who is #4 with most wins in college history (900) and the head coach of Oregon Tech.

It's very common for teams to put their big man at the free throw line in the middle of the zone offense. Instead, he urges you to put your best ball-handler and creator there. It's doesn't matter if they're 5'2".

Big players usually aren't as good at catching and handling a ball in traffic. But if you put one of your best ball handlers in the high post area, they will be able to drive around the bigger defensive players. They can score, dish, and cause lots of problems for the defense. This especially causes match up problems for the defense because they always put the biggest clumsier players in the middle of the zone defense. They will not be able stop your quick guards.

Coaches should take a real good look at just putting one of their taller kids in the middle - because usually those kids don't pass or shoot it very well and you don't attack as well with that kind of kid.

Strategy #2 - Attack from Behind the Zone

One of the best ways to attack from behind the zone it to always have at least one player in the short corner area.

You'll find that on almost every ball reversal the player in the short corner will be open. Then the wing can pass down to the open player in the short corner.

Once the ball is there, this is a very tough place to guard because at the moment none of the defenders are looking at the short corner player (because he or she is "behind" the zone).

Once the ball is caught in the short corner you have several excellent options to get high percentage shots...

1. If wide open, the short corner player can take one step to the basket for a lay up.
2. The short corner player can shot fake and take it to the hole.

3. The player in the middle can dive to the basket and receive the pass from short corner (this seems to be open for a lay up almost 50% of the time).

4. If they double down, the short corner can kick it out for a wide open three pointer.

The key is to force the defense to guard what is front of them (with ball reversals, cutting, and screening actions) and then attack from behind the zone. It works extremely well!

Strategy #3 - Put Em Where They Ain't

I can thank Coach Ken Sartini for reminding me about this strategy and catchy phrase...

I heard a college coach say this about attacking zones... "it's not rocket science... put em where they aint!"

Keep things simple, put your kids in the gaps of the zone.

This is a common strategy but I feel it's worth mentioning in this context because it's a good reminder to keep things simple. Attacking a zone doesn't have to be complicated.

Not to mention, wording things so players understand can certainly help. Sometimes when you say "find the gap" players don't really understand what you mean (even when they tell you that they do understand).

Try wording things differently. Simply tell your players to find spots where's there no defense (go where they ain't at).

Do you currently employ all three of these strategies?

I'll bet not. Use these simple suggestions and you'll get better. These strategies work against all types of zone defenses.

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What do you think? Let us know by leaving your comments, suggestions, and questions. ..

Terms in basketball that everyone should know

These 11 concepts will help even a beginner to better understand the game

WE DECIDED TO HELP LEARN BASKETBALL LANGUAGE FOR BEGINNERS, IN ORDER TO NOT LOSS ON THE COURT AND BETTER UNDERSTAND EXPERIENCED PLAYERS.

RUNNING

Foul when a player with the ball takes too many steps without starting or after dribbling. The simplest and at the same time complex rule, because it has many nuances. This video breaks down the latest amendments and clearly explains what is possible and what is not:

RUNNING

Foul when a player with the ball takes too many steps without starting or after dribbling. The simplest and at the same time complex rule, because it has many nuances. This video breaks down the latest amendments and clearly explains what is and isn't allowed:

PENALTY (PENALTY)

A free throw that is taken after a foul in the "throw phase", a technical or unsportsmanlike foul, or overrun of team fouls. On the site it is easy to find the line from where the free kick is taken.

We have a free throw recommendation article. Read the blog: BASKETBALL PENALTY SHOT

AND1 (END ONE)

The exclamation and symbol used by players after a foul shot is scored. Denotes "and one more", because after hitting in violation of the rules, it will perform a free throw, and this is an opportunity to score more points for attack.

PAINT (THREE SECOND ZONE)

An area on the court in which an attacking player cannot stay for more than 3 seconds, otherwise there will be a violation. The name "paint" was derived from highlighting it with color on set.

THREE / LONG / OUT OF THE ARCH (THREE-POINT SHOT)

A 3-point shot in big basketball and 2 points in 3-on-3 basketball. On the court, the 3-point zone is marked with a line in the form of an arc.

LAY UP

The most common shot from under the basket, during which the player usually moves towards the basket.

DUNK / SLAM DUNK

Overhand throw when the ball is released from the hands over the hoop and moves straight down.

ALLEY-OOP

A pass after which the receiving player throws the ball before landing. Most often, such a transfer ends with a dunk, and it looks spectacular.

To dunk and finish alley-ups beautifully, you need to have a good jump. We have a video with 5 top tips for this:

ASSIST (ENG - ASSIST)

A successful pass, after which the player hits the basket. In basketball, before throwing, he can perform one or two hits without beating the opponent, and the transfer will still be considered in the scoring column.

To give a lot of assists, you need to be able to make different passes. Read the article with types of passes: PASSING IN BASKETBALL

REBELLING

The event when a player receives the ball after a shot or block shot. Some players have made a whole art out of this element of the game. For example, Dennis Rodman:

Do you want to take your first steps in basketball or improve your basic skills? We have a Basic Basketball Skills workout for you. See the schedule and sign up:

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Coach: Yuriy Bespalov

- Professional player of the INANOMO 3x3 team;
- Champion of Russia 3x3 2019;
- Winner and medalist of the MOFB championship;
- 2017 MLBL Summer League MVP;
- Multiple participant of Moscow Open;
- Champion of Moscow 3x3 2017;
- MVP GrunisCup 2017.

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ASB 3x3 - All-Russian competition among students in basketball 3x3. This project is the only street basketball competition of its kind among students in Russia. ASB 3x3 unites student-athletes from different parts of the country in its tournaments, forming a student street culture.

The sporting dream of every student - to get from ordinary local tournaments to international competitions - becomes a reality. The winner of the ASB 3x3 Superfinal gets the right to represent Russia at major international competitions among students.

ASB Season 3x3 2018

This year one of our main goals is to involve as many participants and organizers as possible. Every year regional tournaments receive more and more attention from players and spectators. A huge number of young guys and girls are motivated to fight for the title of the best student 3x3 basketball team in their city and throughout Russia.

The format of tournaments in Russian cities this season has undergone a number of changes that will give the project a new round of development. Tournaments will be divided into two types. Elite tournaments are tournaments with a high level of organization and bonuses from the CSB. Light tournaments are mid-level tournaments for those organizers who just want to try hosting an event in their city.

Moscow will be the venue for the ASB 3x3 Superfinal in August. The capital is traditionally distinguished by its vibrant streetball and street parties, as well as hospitality. The winning teams of all tournaments of the regional stage, which will compete for the ASB 3x3 championship cup, will get a direct right to participate.

ASB 3x3 Superfinal 2018

Rizhka, Moscow, ASB 3x3 Superfinal, the choice of such a place is an ideal combination for a 3x3 basketball tournament. End of summer, season finale, great weather and great atmosphere. the day from the group stage in the morning to the evening finals passed quickly! The sports level of competitions has increased significantly. All playoff games since the 1/4 final stage were real hacks, where often everything was decided in the end or overtime. And the emotional finals rightfully became the decoration of the tournament and frayed the nerves of the audience. As a result, the street decided that the champions of ASB 3x3 are: the RANEPA women's team from St. Petersburg, and the SpbGUPTD men's team from the northern capital!

Basketball 3x3

Basketball 3x3 came to Russia in the 90s with mass and youth tournaments. In the 2000s, street culture began to create its own image and principles. A large number of tournaments and venues have appeared throughout the country. In 2006, the Street Basketball Association "Streetbasket" was created, which is our partner and motivates us to develop this sport. In the summer of 2017, 3x3 basketball was officially recognized as an Olympic sport and was included in the program of the 2020 Summer Olympics in Tokyo.

It is 3x3 basketball that captures almost every athlete who has ever held a basketball in his hands. Every student basketball player has at least a few stories about how he fought against an uncompromising opponent, playing for one ring, where an atmosphere of tense and principled struggle always reigns.

As it was before

2013 - the ASB 3x3 project from the very first tournament on Red Square became bright and youthful. Teams from all over the country converged on the main square of the country.

2014 and 2015 - during this period the tournament was also held in one stage, as in the previous year, and traditionally gathered teams in Moscow, where the medals were played.

In 2016, the format of the tournament changed and regional tournaments were held in 15 Russian cities. These tournaments were handed over to local organizers with the support of the project team. The winners of the regional stages and the most deserving teams that received a wild card gathered in November for the Superfinal in Moscow. The decisive stage of the project took place, at that time, in the newly opened Basketball Center "Territory of the Ball", and became the first truly major indoor 3x3 basketball event.

Superfinal brought together 64 men's and women's teams on 12 streetball courts. This event was also remembered by a large number of well-known people in basketball circles, a large number of activities for participants and spectators, all kinds of competitions, and even a broken ring at the slamdunk contest.

Open 3x3 and 1x1 basketball tournaments brought together about 500 amateur players. And colorful in show and high in intensity finals determined the champions of the 2016 season. The girls won the students of the Moscow State Academy of Physical Culture from Malakhovka, in the men in overtime the team of St.

In the 2017 season, the project continued to develop the history of 3x3 basketball in the regions. Tournaments were also held in 15 cities, but their level has increased significantly, new cities have appeared in the geography of the ASB 3x3. An important stage of development was the integration of each tournament into the FIBA ​​3x3 system. On the website of the International Basketball Federation, it became possible to find a tournament in your city, apply for participation, and according to the results of the tournament, players and teams were awarded rating points. In total, 1210 players took part in the project, and 697 games.

The ASB 3x3 Superfinal was hosted by the legendary Meshchera venue in Nizhny Novgorod.

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