Brandon Knight Spot Shooting
Former Kentucky Wildcats point guard Brandon Knight led his team to the Final Four last season, and the Detroit Pistons snatched him up with the 8th overall pick. Knight is good at breaking down defenses and getting to the rim, but he must also be able to knock down the wide-open jumper. This drill helps him do that. “It basically prepares you to be able to shoot in a game,” says Knight.

Coaching Points: Stay low and step into every shot // Score one point for a make and subtract two for a miss // Play until 10, then set higher goals

Marshon Brooks T-Mac Drill
Former Providence Friars shooting guard and Celtics draftee Marshon Brooks was second in the NCAA in points per game last season. One big reason? He’s great in one-on-one situations. To improve his game in those situations, Brooks performs the T-Mac Drill, which helps him get used to pulling up in transition. “My high school coach back in Georgia used to have me working on it a lot,” Brooks says.

Coaching Points: Keep eyes focused on rim // Perfect hang dribble before shooting

Iman Shumpert Euro Step
At first glance, it might look like a travel, but the Euro Step is a totally legal move that can help any basketball player get to the hoop. Former Georgia Tech point guard Iman Schumpert, picked 17th overall by the Knicks, knows the value of the Euro Step. “There’s always that guy who comes across and wants to take the charge,” says Shumpert. The Euro Step can help you beat the defense on breakaways.

Coaching Points: Set up cone a few feet from rim // Attack hard, throw inside shoulder towards basket, then switch shoulders

Regardless of your level of play, you should be in game shape when the season starts. No athlete should have to shed pounds while his or her team prepares to take on top competition. But jogging on the treadmill is no substitute for basketball-specific conditioning drills.

“Of all the key components of an athlete—strength, power, agility, flexibility—conditioning is the most important for basketball,” says Miami Heat strength coach Bill Foran. “If you’re not in shape, you can’t play.”

Try these drills from Foran to shape up for the season.

Accelerators
This drill uses four different speeds: jogging, striding, sprinting and decelerating.

• Start behind baseline and jog to closest free throw line
• Stride to half court
• Sprint to far free throw line
• Decelerate to baseline

Sets/Reps/Rest: 4-6×1 with 60 seconds rest
Coaching Points: A stride is faster than a jog but not quite a sprint // Focus on using good running form

Ladders
Perform four sets of sprints, moving from sideline to sideline using the following breakdown for each set.

Set 1: 15 sprints with 60 seconds rest
Set 2: 12 sprints with 45 seconds rest
Set 3: 9 sprints with 30 seconds rest
Set 4: 6 sprints

Rest two to three minutes before performing next drill.

Coaching Points: One sprint is one width of the court // Rest after completing all the sprints in each set

X Drill

• Start in lower right hand corner, facing court
• Sprint on diagonal to opposite corner
• Perform defensive shuffle along baseline
• Repeat for opposite side of court

Sets/Reps/Rest: 2-3×1 with 60 seconds rest
Coaching Points: One rep is one completed X on the court // Keep proper form throughout shuffle

Source:  Foran SC
Photo:  oneresult.com

Jordan Brand recently unveiled their latest signature shoes for superstars Dwyane Wade, Chris Paul and Carmelo Anthony (see above video). STACK was on on hand to preview all three new sneakers. Read on to find out more about the shoes’ construction and how each athlete’s personality and style of play are reflected in the designs.

Fly Wade 2

Worn By: Dwyane Wade
Release Date: Dec. 7

The Fly Wade 2 is a tight fit. Why? Because D-Wade wanted it that way. Hyperfuse construction makes it snug. Notice how the sock liner makes the material feel even tighter around your foot. And Nike’s Lunarlon cushioning in the soles provides increased padding for high-flying players like Wade.

Other models in Jordan’s new line of signature shoes feature many individual touches, but the Fly Wade 2 is light on personalized details. The main touch is Wade’s new logo on the tongue. This shoe is definitely built for performance.

CP 2′Quick

Worn By: Chris Paul
Release Date: Available now

Unlike most basketball sneakers, Chris Paul’s on-court shoe is not a high-top. Paul clearly prefers a lower cut model, claiming it helps him be more explosive on the court.

Picking up on Paul’s habit of occasionally dragging his foot to slow down, Jordan Brand designers added a piece of rubber around the toe of the shoe to help him do just that.

The CP 2′Quick is made with Podulon, a cushioned foam that helps protect the foot during high impact. The sole is raised in three areas to help CP3 with his traction, and the phylon midsole keeps the shoe light while providing plenty of support.

Jordan Melo M8

Worn By: Carmelo Anthony
Release Date: Available now

The Melo M8 is built with Flywire technology, which (we were told) will likely be the standard for Melo’s models going forward. That means his shoes will continue to be extremely light. Notice the Max Air unit in the heel. It definitely gives the shoe an early ’90s feel.

Melo’s personal touches are all over the shoe. A crest on the inside conveys info on Melo’s background in NYC and Baltimore, and there’s a a new slogan on the tongue.

Photos:  jumpman23.com

One of the first skills young basketball players work on is their dribbling. Simply bouncing a basketball while walking is good practice. But to improve dribbling during actual games, it’s important to simulate game conditions with sport-specific drills.

For expert advice, we turned to Drew Hanlen, an NBA skills coach and consultant who has worked with Washington Wizards point guard John Wall. Hanlen is also the head skills coach for Pure Sweat Basketball.

“During workouts, we focus on game-situational ball-handling drills that help improve player’s ability to use their weak hands, as well as the physicality of defenders,” says Hanlen. “All ball-handling drills must carry over to game play and must be practiced at game speed with game contact.”

Here are a few drills Hanlen has performed with Wall to improve his ball handling.

Own Your Spot Drill

• Moving within a space just a few feet wide, dribble two basketballs
• Control dribble while partner tries to push and pull you off spot

Sets/Duration: 3×30 seconds
Coaching Points: Stay low and wide to maintain balance // Pound both basketballs to maintain control

Nose on Ball Drill

• Offensive and defensive players stand on opposite sides of free throw line facing each other
• Neither player can cross line
• Defensive players keep hands behind back while offensive players try to get outside defenders’ shoulders
• Note how many times offense gets around defenders’ shoulders

Sets/Reps: 3×30 seconds
Coaching Points: Offense must use shoulders, eyes and both basketballs to sell fakes // Offense should work on changing speeds and being deceptive

Shoulder Sled Drill

• Dribble two balls length of floor
• From behind, have partner pull back on your shoulders to provide resistance

Sets/Duration: 2x length of court
Coaching Points: Keep eyes up and drive legs while keeping hips low // Focus on being explosive while dribbling the ball up court

Source:  Pure Sweat Basketball
Photo:  ology.com

Players at all levels must be able to skillfully handle the basketball. Regardless of your position,  you will sometimes be forced to dribble—to break out of a full-court press, find the open man or create a shot.

One way to improve your ball handling is to use a wall, because it forces you to maintain tempo while dribbling and simultaneously fighting the force of gravity. The short distance the ball travels off the wall requires quick reaction time. Using the wall to dribble also improves strength endurance, which is the ability to perform the same task with good technique repeatedly.

Using two basketballs in one drill forces you to use both hands equally, generating a rhythm and tempo. A rock drummer who has great rhythm uses all his limbs to create a beat. Basketball is no different. It takes a full body in rhythm, an inner beat, to have a firm handle on the ball.

The following movements can be used as a warm-up, as specific skill instruction or as a way to boost recovery after a tough workout. Since they’re advanced drills, you should be able to dribble with both hands at the same time before attempting to perform them.

Once you have mastered these drills, incorporate resistance or additional movement to make them harder. Watch the video below to see the drills in action.

Two Balls Same Tempo

• While facing wall in athletic stance, dribble basketball in each hand off wall
• Dribble balls slightly higher than eye level
• Maintain same tempo with each hand so balls bounce off wall simultaneously
• Move laterally while dribbling

Coaching Points: Keep elbows bent at 90-degree angle
Sets/Duration: 4×30-45 seconds

Two Balls Alternating Tempo

• While facing wall in athletic stance, dribble basketball in each hand off wall in alternating fashion
• Dribble balls slightly higher than eye level
• As one ball bounces off wall, dribble other ball
• Move laterally while dribbling

Coaching Points: Keep elbows bent at 90-degree angles
Sets/Duration: 4×30-45 seconds

One on the Wall, One on the Floor

• Stand with wall to side
• Dribble basketball off floor with one hand while dribbling another ball off wall slightly higher than eye level
• Dribble ball off wall faster than you dribble ball on floor
• Move laterally with short, quick steps while dribbling

Coaching Points: Start by dribbling one ball off  wall // Use as advanced move after mastering previous two drills
Sets/Duration: 4×30-45 seconds

Photo:  heartofachampiondvds.com

When you think about your skill set as a basketball player, “moving without the ball” rarely comes to mind. However, the better you move without the basketball, the more shot opportunities you can create for yourself and your teammates. Detroit Pistons veteran guard Richard “Rip” Hamilton (known for wearing a  face mask long after his twice-broken nose had healed) has displayed quite a knack for this skill. Want evidence? How about his career playoff average of 20.6 ppg?

Back in 2007, TNT shot a series on NBA fundamentals in which Rip touched on the importance of reading your defenders and continuously staying in motion on the offensive end of the floor. He calls moving without the ball somewhat of a “lost art,” but with the tips he offers below, you can rediscover it.

Know where your teammates are at all times. Not only is it critical to maintain proper spacing and a balanced floor, you need to understand what each teammate’s role is within any particular play. This will create opportunities for you to get open shots.

Change speeds as you cut. Keep your defender off balance. Have a definite purpose behind your movement.

Never stand still for more than two seconds. Self-explanatory—no standing straight up, no hovering around the three-point line or on the block opposite the ball. Just non-stop movement and hands ready to catch the rock.

Need to get faster? Dramatically improve your quickness with tips and drills from STACK Basketball.

Photo:  ESPN

Chicago Bulls PG Derrick Rose has enjoyed a stupendous year—his own signature adidas sneaker, becoming the youngest MVP in NBA history and leading the Bulls to the Eastern Conference Finals. D-Rose has truly arrived as a franchise player.

With success come new challenges. Fans now expect MVP-caliber play from Rose, instead of hoping he’ll one day rise to that level. Below are some of the strategies that have helped him manage his success; and they can also help you continue to improve during your playing career.

Work Ethic Over Everything
Rose didn’t just wake up one day with a great handle, a mid-range jumper and energy on defense. He worked hard to improve, even before he got to junior high. True, the man is naturally gifted, but many naturally-gifted athletes never become superstars. The biggest key to Rose’s success is his work ethic.

“I remember graduating from grammar school, and my friends went out to eat. I wanted to work out,” says Rose. “That was me. I really didn’t want to hang out or anything; I just wanted to play basketball.”

From an early age, Rose knew that he had to make sacrifices to become great. Success doesn’t just happen. You have to work for it. (See STACK’s blog post on Talent vs. Practice: Training and the 10,000 Hour Rule.)

Stay Positive
There will always be reasons for an athlete to be negative. A shooting slump, lack of playing time or poor mental focus can introduce plenty of issues. But staying positive is one of the most important things a player can do to continue getting better.

“I stay positive by having positive people around me, like my close circle of friends,” says Rose. “My positive energy helps me a lot. On the court, you just have that confidence that no matter where you’re at, no matter what you’re doing, you just have a good feeling about yourself.”

Complaining about little things may feel good in the moment, but staying mentally tough and learning to overcome obstacles is what makes a player great.

Never Be Satisfied
It’s tempting to want to rest on your laurels after achieving some success. But it’s the fastest way to stop progressing as a player.

After Rose was selected first overall in the 2008 NBA Draft, he could have slowed the pace of his development or even stopped working. But he never felt like he was good enough to stop hitting the gym—which is how he became the youngest MVP in NBA history.

“Every year I’ve been improving,” says Rose, “just adding things to my game.” This off-season, he spent more time hitting the weights, and he’s looking forward to adding both on-court skills and weight room strength to his game.

“I put my goals as high as possible,” says D-Rose. “To me, anything is possible.”

Photo:  mikesneed.wordpress.com

If you want to dominate inside, you must make core training a priority. Maintaining control of your body is crucial when playing against taller or more skilled athletes. But basketball players need to realize that simply performing Sit-Ups, Crunches and Leg Raises will not prepare them for peak performance on the court.

Orlando Magic center Dwight Howard is one of the most dominating big men in the NBA today, and his core circuit is great for any athlete who plays inside. The exercises he performs include functionality, so his body is prepared for how it will have to move during games.

“When it’s the fourth quarter and everybody’s tired,” says Howard, “I’m still able to use all the strength that I have because of the workouts that I’ve been doing.”

Howard’s circuit is perfect for big men at any level. Here’s how to do it.

Dwight Howard’s Core Circuit

Perform the exercises one after another, resting only after completing an entire circuit. Move through the circuit four times.

Keiser Rotational Chop

• With cable attached to resistance from side, assume athletic stance holding handle at chest level
• Jab step away from resistance with outside leg, open hips and explosively rotate by bending inside knee and collapsing it inward
• Return to start position with control and repeat; perform set on opposite side

Why it Works: “This is identical to the drop step he needs to make on the court,” says Brian Meyer, Howard’s trainer. It’s also key for stability and hip rotation.

Sets/Reps: 2×15-25 each side

Slideboard Matrix Push-Up

• Assume Push-Up position with towels under hands on slideboard
• Without changing position of torso, slide one hand forward as far as comfortably possible; perform Push-Up
• Return hand to start position; slide other hand forward; perform Push-Up
• Continue alternating for specified duration

Why it Works: “We use higher reps to make it a mental finisher,” says Meyer. That means Howard is pushing himself past what he thinks is his breaking point. This makes him tougher in similar situations on the hardwood.

Sets/Reps: 1×25-30 seconds

Plank to Mountain Climbers

• Hold Plank position with towels under feet on slideboard until fatigued
• Immediately assume Push-Up position and perform Mountain Climbers by bringing knees to elbows in alternating fashion for specified duration

Why it Works: “We are teaching Dwight how to get flexion and extension through his hips without arching or rounding his back,” says Meyer.  Reinforcing proper mechanics is always a good focus—especially for very tall athletes.

Sets/Reps: 1×30 seconds each

The Chicago Bulls are led by their All-Star point guard Derrick Rose, the youngest MVP in NBA history. But small forward Luol Deng may be just as crucial to their success. He averaged 17 points and seven rebounds per game in the playoffs, and he’s beginning to turn his potential into production, a great sign for any young player.

Deng is a crucial cog in the Bulls’ machine as they move forward in the Eastern Conference and take the next step toward an NBA Championship. Here are three things you can learn from him that will make you better on the basketball court.

Trying New Exercises Can Help Your Game
Athletes tend to stick with what got them there, in terms of training, nutrition and the company they keep. But by evolving in their workouts, talented players are able to progress.

In the video below, Deng performs an unusual but highly effective ab exercise known as Wall Clock Taps. It may not look like any Crunch or Sit-Up you’ve ever done, but it’s an extremely effective way to work the entire core. ”A lot of people don’t realize that the core is not just the front abdominal wall,” says Elias Karras, EFT Sports Performance founder. It may look strange, but notice how Deng has to reach and stretch out to keep the arc of the med ball in line. That works his core in a more functional way than standard ab movements.

Learning Time Management is Crucial
One of the toughest things for young basketball players to learn is how to properly schedule their time. It can be extremely difficult to fit practice, training, classes and a social life into one calendar, especially when you factor in the extra time needed to evolve as an athlete.

When he played for the Duke Blue Devils, Deng was one of the best college hoopsters in the country, and he knows how important it is to schedule your time on campus. “To be at your best, you really have to manage your time right,” says Deng. “A lot of kids go to college to have fun, and I’m not saying don’t have fun, but know that sometimes you have bigger responsibilities than other students.”

Overloading the Weights Can Be a Mistake
We’re not saying you shouldn’t lift heavy, but certain exercises don’t need a ton of extra weight to be effective. Landmines are one example of an exercise that will tax the body without overloading the bar with extra plates.

“The weight is great enough with the handles and the bar itself,” says Karras. “It’s very challenging. We don’t have too many clients who put too much weight on there.”

Of course, it’s always important to use proper form when lifting. But be especially careful when lifting light weights, since poor form will minimize any result you achieve from the exercise.

Photo:  telegraph.co.uk

Many young basketball players are unsure how they should train during the season. Too much lifting can inhibit performance, but too little can make you weak as you play through competition.

“If you want to be the best you can be on the basketball court, you must maintain your strength throughout the season,” says Miami Heat strength and conditioning coach Bill Foran. “A consistent in-season strength program will help you maintain the strength that you gained during off-season training.”

During the season, most of your time and energy needs to be focused on the court. But it’s vital to maintain a lifting routine as a part of your plan. Limit your lifting to about 20 minutes and perform a total body program. Make sure to include upper-body pulling and and pushing movements, lower-body exercises and single-leg exercises to work on balance.

Here’s a sample routine provided by Foran, which any high school player can use.

Bill Foran’s In-Season Circuits
Perform the following workout twice per week. Complete all exercises in each circuit, one after another without rest. Rest two minutes after each circuit.

Watch the videos to learn how to properly perform the entire circuit.

Circuit 1
Squats
Bridges
Dumbbell Bench Press
Inverted Rows
Woodchops (set one; 1×10)
Rollouts (set two; 1×20)

Sets/Reps: 2×8-10 each exercise

Rest: 2 min.

Circuit 2
Lunges
Single-Leg RDL
Dumbbell Military Press
Pull-Ups
Planks (set one; 1×30-45 seconds)
Body Saw (set two; 1×20)

Sets/Reps: 2×8-10 each exercise

Rest: 2 min.

Coaching Points: Complete each circuit twice and use heavier weight the second time

Source:  ForanSC
Photo:  hamptonroads.com