How to stay consistent in basketball

Think of a few short-term and long-term goals for yourself. These goals must be specific, measurable, achievable, results-focused, and time bound (SMART Goals). What are you going to do every day to accomplish these goals? For a high school player, it might be dedicating 2-3+ hours a day in the off-season to work on your game. For a youth player, it might be 15-30 minutes a day, but the key to remember is consistency. Finding a balance is also important. For a youth player that might be practicing reps and skills 3-5 days a week in the off-season.

If you’re a parent or coach, be intent on not forcing your kid(s) to practice, but rather convey the benefits of what dedication to a sport could result in. All too often I have seen many kids get burned out or quit over time as they no longer have fun playing the sport they used to love. There may be times when it’s appropriate to drag them to the gym but it’s essential that the player creates their goals and plan of action to empower ownership.

What are you willing to sacrifice to achieve your goal? Time with your friends, social media, or Fortnight and other video games? Great players make sacrifices to improve their game. Kevin Durant sacrificed his social life and didn’t even attend prom. Kobe Bryant “lived” in the gym repeating the exact same move for hours until he perfected it. How bad do you want it?

Working out with a basketball trainer or coach 1 day a week will simply not get it done. Especially if you sit at home and eat potato chips the other 6 days. Talk to your coach and find 2-3 areas you want to improve this off-season and create a plan. Working on your between the legs, behind the back step back fadeaway off 1 foot from the 3 point is not going to get it done. Keep it simple as it takes thousands of good reps (hopefully using Dr. Dish) to improve each area of your game.

Common excuses for not putting in the time to train: “I’m tired… I’m sore… I have nowhere to work-out… I don’t feel great…” Get rid of these excuses. Don’t have a gym membership? Get a 20-30 minute ball handling routine done in your basement or garage each day. It’s cold outside? Go shovel snow off your driveway and get some reps in with your off-hand. Want to get stronger? Find a strength workout routine online that you can do at home, including: push-ups, burpees, lunges, wall sits, and planks. Typically most kids have access to a place where they can get shots up (if they want to) whether it be a park, neighbor’s house, etc. Great players find ways to make it happen, the average players make excuses.

We appreciate Pat sharing his insight on consistency. We've said it before and we'll say it again: There are no shortcuts to greatness. You have to put the work in consistently.

However, we want to make sure every basketball coach and player maximizes their time and effort by using Dr. Dish shooting machines. Beyond just the consistent reps, you can set goals and assign specific workouts to accelerate skill development faster than ever!

Check out more information on our revolutionary Skill Builder product here and for complete basketball workouts and drills featuring Dr. Dish click here.

9 tips from Jay Wolf

Hello, dear visitors of the website basketball-training. org.ua ! In this article, we will talk about one of the most important basketball elements - the throw. And not just about throwing, but about how to achieve a significant increase in the accuracy of your throws, while not radically changing their structure, that is, without retraining.

Of course, the correct throw, or, more precisely, the “classic throw from the forehead” is cool, correct and beautiful. However, it seems to me that what matters is not how you throw, but how effective these throws are. If your shot is difficult to cover and it regularly hits the basket, there is no need to change anything drastically: look at the throwing technique Larry Bird , Michael Jordan , "Magic" Johnson and Ray Allen . They all shot differently, which did not stop them from scoring well; so - draw your own conclusions.

The tips you read below are recommendations from Jay Wolf - Shot Improvement Specialist, Summer Camp Organizer, Owner of StarShooter , you can read more about him on his website - starshooter. net . Well, now, in fact, advice, divided into 2 parts: how to improve throws from close range; how to improve mid-range and long-range shots (3-point shots).

Improving close and under hoop shots

• All short range shots both to the right and to the left of the basket must be taken with a bounce off the backboard and a point of aim.

In principle, nothing new, this is where all throw training begins in every sports school: they learn to throw from the backboard, while the ball must touch the upper corner of the “square” drawn above the ring. The ball should softly touch this corner (remember about reverse spin of the ball on throw) and bounce into the basket. In order to focus the thrower's attention on the aiming point, you can stick a dollar sign or a picture of the sight there. Remember: the shield is your best ally, be sure to learn how to bounce off it.

• Practice clean throws from under the hoop and clean throws off the backboard from the second tendrils.

So, let's figure it out. A clean throw is a throw where the ball is dropped into the basket without touching the ring itself. To achieve such a throw, you need to throw very softly, with reverse rotation, finishing with a brush. Such throws require the maximum concentration of attention from the basketball player and a change in the trajectory. So, we make 5 throws from under the ring in a row, 3 of which must be clean. If it's very easy, then add the number of throws up to 10, trying to get everything clean. Throws can be made with a rebound from the backboard, but the ball must not touch the ring hoop itself. Challenge yourself - and pass this test with honor!

Improvements to medium and long range shots

• Again perform clean throws : 5 shots in a row from one spot.

By the way, for me, clean throws are a big problem: the peculiarity of my throw is that I sort of load the far bow, “striking” which, the ball falls down. But here's the problem - if the ring is a little higher than usual, then almost all the balls go into the near bow, and while I get used to it, I smear a lot.

This job allows develop stable throw accuracy . Five throws in a row help improve accuracy, because the shape of the throw, the effort applied, the trajectory - all this must be the same and repeat all the time. Clean shots make the trajectory “lift up”, which is also good: they are more difficult to cover and, as a rule, when the ball touches the ring, the ball will fall into the basket. And one more thing: a high trajectory gives rise to a short rebound, for which it will be easier for partners to compete.

• Make multiple free throws in a row before leaving the court (practice).

Such a move will allow you to repeat all the elements of the throw again and develop self-confidence. After the shot, you pick up the ball yourself, return to the free-throw line - and shoot again. It is important to repeat all the routine that occurs before the free throws in the game. In order to recreate the game situation even more realistically, simply add jerks to the exercise: throw the ball, perform a jerk after the ball (to the middle of the hall, etc.), return to the line again - throw it. Players can be stimulated by some kind of competitive effect: who spends more time on 5 (7, 10) executed free throws in a row - runs, pushes up, carries a partner to the locker room, etc.

• Shoot 200 free throws daily for 5 days, or 500 on the first day and 200 on the next 4 days. Goal: 25/25 rolls, of which 15 will be clean.

Here you need to understand that you will need at least 1 partner who will “bring the cores”. In America, of course, this is not a problem, there are personnel who receive money for this kind of service. But with us it will be more difficult, we will have to look for like-minded people. According to Jay Wolf, such a series of shots will help to hone the form of the shot, the moment of release of the ball and the trajectory; and also - they will increase the accuracy of 3-point shots. Again, according to Wolf, 100 throws will take 15 minutes.

I once tried to throw such a series of free kicks. My execution technique is as follows: I squat a little, then straighten my legs and straighten my body at the same time I straighten my arms. As soon as the body is fully unbent (I also stand on my toes), the ball is released. It turns out - as if one movement. So, the calves quickly began to hurt from such lifts, the hands got tired, and the hand refused to twist the ball. But some results did appear, so the exercise is useful, even very useful.

• Find out where you most frequently shoot from in games – and practice your “signature points” by shooting at least 5 clean shots in a row from those points.

I already wrote about this in an article about how to develop a shot ( Shot training in basketball ), it turned out not quite the way I imagined it in my head, but still it is very informative and useful.

• Practice throwing on a correctly marked area , in a correctly labeled shield. The court must have a correctly drawn 3-point line.

And again I will complain a little: why in our country do people who have no idea how it should be do everything? Why are basketball markings applied by people who have never played basketball and do not know what the front line is? As a result, it passes under the front bow of the ring. And the “three-ruble note” - why is it 6 meters on the right, and more than 7 meters on the left? Why?

So - try to choose good sites with correct markings. And another note: at first it is very difficult to throw with a rebound from the backboard, if the backboard is streetball, i.e. much less than standard.

• Hold hands after throwing , as if guiding the ball into the basket until it reaches there.

Here it should be noted that in his video about the throw, the legendary Pete Maravich (lessons from which will soon appear on the site) recommends not to hold a fixed hand, but rather to wave 2-3 times after the ball , repeating the final stage brush work.

• And once again about the type of throw: a good throw is the one that in 60% of cases is not covered by the opponent and reaches the basket.

The point is that by doing this kind of throwing training you can develop confidence and improve your throwing stability. And the belief that now you can score is a very cool thing.

Another little piece of advice from me: visualization is a thing that really works (I'll write about it someday in the context of developing shooting skills, dribbling, muscle development, etc.). So, if, when releasing the ball towards the ring, you mentally imagine how it will sink into the ring, pleasantly rustling with the net, the percentage of sales may increase. The main thing is to believe!

And this is where I end, I wish you successful training and accurate throws! Good luck, and see you soon on the pages of our site.

Basketball | Bauerfeind SPORTS

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Basketball with more strength, performance and agility: Increase your efficiency to the level of NBA stars!

More endurance, jumping and power: What do you think is important in basketball?

1. Good stability and strong ankles

2. Maximum knee protection

3. Maximize your performance

4. Accurate your passes and throws

1. Good stability and strong ankles: Improve stability and control change of direction

Joint stabilization and improved control of fast movements.

Dribbling, blocking or slam dunking – whatever your next action on the court, stability and control are important in basketball. Only from a reliable stance can you make an accurate throw. At the same time, your ankle joints are subjected to high loads due to quick and abrupt changes in direction. For maximum performance, your joints need optimal protection. Sports bandages guarantee reliable support and the highest stability.

Sports Ankle Support stabilizes the ankles with an innovative wraparound band and protects against tuck, sprain or dislocation. It provides optimal protection in difficult start-stop situations and when landing after intense jumps. With its help, the risk of twisting the foot and injury at high loads is minimized. At the same time, the sports bandage stimulates the muscles and fascia. So you improve the quality of training and you can concentrate on the next movement. What are you waiting for? Say no to ankle injuries! The Sports Ankle Support bandages are the best protection for both training and competition.

2. Ultimate Knee Protection: Unburden your knee joints for maximum performance!

Relieve the knees for longer, pain-free workouts.

Strong knees are the key to success, in basketball every movement depends on them. They provide support during sharp cuts, catch after high jumps and quickly change direction. All this creates an extreme load on the knee joints. That is why reliable protection with sports bandages is especially important. Only with her will you be able to achieve the best results on the court.

Sports Knee Support controls movement and guides knee joints with gentle compression. The unloading effect of the bandage is especially noticeable during prolonged use. Reducing the pressure on the kneecap allows you to train longer without feeling discomfort. In addition, the wear-resistant knee brace is equipped with inserts that massage ligaments, tendons, muscles and connective tissues with each movement. This has a complex positive effect on sensorimotor. This intense depth perception provides tangible feedback, which in turn prevents stress and injury. In addition, pain from congestion passes faster.

And now you are ready to show your best result on the court under the motto: “Throw like Dirk!”

3. Maximize your performance: Improve muscle performance and release energy reserves

Muscle activation and endless power during the game.

Higher, farther, faster - it's not just NBA stars like Dirk Nowitzki who need maximum power for explosive passes on the court. You, too, want to achieve maximum performance. Jump shots, dribbling and sprints in basketball require the perfect interaction of all elements of the musculoskeletal system. At the same time, arms and legs should always work as efficiently as possible, and in the long term.

Bauerfeind sports goods improve muscle performance with tactile compression. Due to the highly elastic thread, directed pressure stimulates blood circulation. This, in turn, provides oxygen to the involved muscles and joints in the arms and legs.

The result of this effect is immediately felt on the basketball court: you can train longer and feel more strength in the muscles of the arms and legs. In addition, compression reduces unpleasant vibration in the muscles. It improves endurance and performance. And even more: thanks to the increased blood circulation, the muscles warm up faster, so in any game situation they are better protected from injury and for a longer period.

Get your muscles in shape for an explosive pass to the basketball Olympus!

4.

Better supply of oxygen to the muscles for accurate throws.

Accuracy is highly valued in basketball. Throughout the game, it is important to control stamina and strength in order to perform a well-directed throw at the right time. Only if you keep good form and concentration to the end, the last tackle of the ball will be yours, and the passes will retain their accuracy. However, running through passes, dribbling, and sudden changes of direction place high demands on your body.

The musculoskeletal system, namely the arms, legs and ankle joints, is subject to high loads. As soon as signs of fatigue appear, it becomes almost impossible to perform accurate jumps. Hands become sluggish, then cramps and muscle pains appear. To avoid this and increase the number of throws, you need to provide the muscles and fascia with enough oxygen.

The sporting goods of the Bauerfeind Compression Line can help. With targeted compression, they stimulate blood circulation and thus help deliver more oxygen to the muscles involved. They are better supplied with the necessary substances, get tired more slowly and recover faster. You play longer with precision and power.

Insoles Ball & Racket also provide stability to the foot and natural heel-to-toe movement. This guarantees powerful jumps and a confident stance until the last minute of the game. You get more stability with quick stop and turn movements. This improves accuracy when tackling the ball quickly. Sensorimotor points simultaneously stimulate the muscles of the legs and relieve them of the load.

Signs of fatigue are blocked, your throws end with accurate hits!

Are you afraid to twist your leg?

In basketball, quick changes in direction and landings after bounces or shots quickly overwhelm the joints and ligaments.

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