Don’t Be This Guy – The Dribbler (And Tips For Being A Better Ball Handler)

There is a big difference between dribblers and ball handlers.

• Dribblers stagnate the offense and make it easy for the defense.
• Dribblers are more concerned with their dribbling rather than finding the open guy.
• Dribblers turn the ball over because they dribble more. If you dribble more, the chances of you making a mistake increase. That’s simple math.
• Dribblers love the flashy pass that will get a reaction from the crowd. You know… the oooohhhsss and the aaahhhhs.  The only problem is that this results in many more unnecessary turnovers that destroy your team’s offensive efficiency.
• Dribblers take 27 dribbles before they attack the rim allowing any decent defense to force a turnover or a low percentage shot.
• Dribblers make a great move or cross somebody up, but they’re still standing 25 feet from the basket and haven’t gotten anywhere. Remember the ooooohhhs and the aaahhhhs.
• Dribblers allow the defense to rest because they’re too busy not getting anywhere.
• Dribblers put me before the team and do not help their team win.

And guess what….

Dribblers don’t play for good high school teams.
Dribblers don’t get college scholarships.
Dribblers certainly don’t play in the pros.

However, maybe there is some room on the And1 Tour? Is there still one?

If you want to win, you need to become a good ball handler.

• Good ball handlers have great handles, but choose not to over-dribble.
• Good ball handlers rarely turn the ball over based on the amount of time that the ball is in their hands.
• Good ball handlers destroy pressure.
• Good ball handlers always keep their head up to survey the floor.
• Good ball handlers make the right pass which is often the easy pass.
• Good ball handlers make great decisions.
• Good ball handlers get to the rim in 1 to 2 dribbles from almost anywhere on the court.
• Good ball handlers understand when to set up their offense or play to get a quality offensive possession.
• Good ball handlers are always in control of their pace.
• Good ball handlers control the tempo.  They know when to run their opponents out of the gym or when to grind out the game with 30 to 60 second possessions.
• Good ball handlers make their move quickly, then attack.  They typically only use 1 to 2 dribbles.  Not 27.
• Good ball handlers wear down the defense.
• Good ball handlers attack in straight lines.
• Good ball handlers always keep their composure.
• Good ball handlers don’t need to score to dominate a game.  You will see stat lines like 3 points, 11 assists, 6 gretzkys (hockey assist), and 2 turnovers.
• Good ball handlers know how to get their shooters the ball in the right spot at the right time.  They make their teammates look good.
• Good ball handlers study other great ball handlers such as Chris Paul, Steve Nash, and Jason Kidd.

Good ball handlers are the ones who get playing time and make their team better.
Great ball handlers play in college.
Elite ball handlers play professionally.

By Joe Haefner

Here is a funny video Nike put out on the over-dribbler. You definitely don’t want to be this guy.

http://www.youtube.com/watch?feature=player_embedded&v=jURjXss0FDg 

ΑΣΚΗΣΗ ΚΑΙ ΥΓΕΙΑ

General Nutrition Guide for Athletes

The key to building a healthy diet is to consume a variety of nutrient-dense foods from the five basic food groups (fruits, vegetables, grains, lean protein, and low fat dairy foods).  The minimal amount of calories for most athletes, including those that want to lose body fat is 1800.  These calories should come from the daily recommended values of these categories:

·       Fruit: 1 ½ cups of fruit or juice per day.

 Fruits are rich in carbohydrate but also in fiber, potassium, and many vitamins, especially vitamin C.

Citrus fruits and juices – Oranges, grapefruits, clementines, and tangerines are high in vitamin C. 

Bananas –Low-fat, high-potassium fruit that protects against high blood pressure. 

Cantaloupe, kiwi, strawberries and other berries – Nutrient dense fruits that are good sources of vitamin and potassium. 

Dried fruits – Convenient for travel or a quick snack. 

·       Vegetables: 2 ½ cups (about 400 g) per day with a variety of colors. 

Vegetables are nature’s natural vitamin pill.  They are excellent sources of vitamin C, beta carotene or vitamin A, potassium, magnesium, and many other vitamins, minerals, and health-protective substances.

Good Ex:  fresh vegetables are the best, but frozen vegetables are a good second choice.  Dark colorful vegetables usually have more nutritional value than pale ones. 

Broccoli, spinach, and peppers (green, red, or yellow) – These low-fat, potassium-rich vegetables are loaded with vitamin C and the health-protective carotenes.

Tomatoes and tomato sauce – Good sources of potassium, fiber, and vitamin, carotenes, and lycopene that might protect against certain cancers. 

Cruciferous vegetables (members of the cabbage family) – Cabbage, broccoli, cauliflower, brussels sprouts, collards, kale, kohlrabi, turnip and mustard greens may protect against cancer. 

·       Grains: 6 ounces (175 g) of grain foods, of which at least half are whole grain or about 200 to 300 calories a meal.  (Look for whole before the grain name on the ingredients list.)  One ounce = one slice bread or ½ cup of cooked pasta or rice.

Wholesome breads, cereals, and other grain foods are the foundation of an optimal diet, particularly a high performance sports diet.  Unrefined grains are excellent sources of carbohydrate, fiber, potassium, and B vitamins.  They fuel your muscles, protect against needless muscular fatigue, and reduce problems with constipation if they’re fiber rich. 

If weight is an issue, I recommend that you limit the fat but enjoy fiber-rich breads, cereals, and other whole grains. 

Good Ex:  brown rice, whole-wheat bread, stoned-wheat crackers, rye crackers, low-fat Triscuits, popcorn, corn tortillas, whole wheat pita bread, bulgur, and barley.    

Whole-grain Cereals – Wheaties, Cheerios, Total, Kashi, Shredded Wheat and oatmeal. 

Bagels and Muffins – Bagels (pumpernickel, rye, whole wheat.  Low-fat muffins (bran, corn, oatmeal)

Whole-grain and Dark Breads – Whole wheat, rye oatmeal listed as the first ingredient

·       Dairy: 3 cups (720 ml) of low-fat or fat-free milk or yogurt.  One and a half ounces (60 g) of natural cheese.

Low-fat dairy is a rich source of vitamin D (if fortified) and calcium, which will maintain strong bones and protects against high blood pressure. 

Good Ex:

Milk, low-fat or nonfat, fortified with vitamin D – excellent source of calcium.  Calcium-fortified soy milk is also a fine alternative.

Yogurt, low-fat or nonfat – Plain yogurt is one of the richest food sources of calcium. 

Low-fat cheese –

Dark green veggies  - Broccoli, bok choy, kale, and collards are among the best vegetables for calcium.

·       Meat and alternatives:  5 one-ounce equivalents.  One ounce (28g) of meat is equal to 1 egg, 1 tablespoon of peanut butter, or ½ ounce of nuts. 

Animal sources (meats, seafood, eggs, and poultry) and plant sources (beans, nuts, and legumes) are also important in your daily diet, but you should eat protein as the accompaniment to the carbohydrate found in fruits, vegetables, and grains.  If 1/4 to 1/3 of your plate at two of your daily meals is covered with a protein rich food, you can get the right amount of amino acids you need to build and repair muscles. 

Good Ex:

Chicken and turkey – Poultry generally has less saturated fat than red meats, so it tends to be a more heart-healthful choice.

Fish – Fresh, frozen, or canned fish provides not only a lot of protein but also the omega-3 fat that protects your health.  The recommended target is 12 ounces (350g), or two to three servings, or canned or fresh fish per week.  The best choices are the oilier varieties that live in cold ocean waters, such as salmon, mackerel, albacore tuna, sardines, bluefish, and herring.

Lean beef –

Peanut – A source of plant protein, peanut butter is cholesterol free and a good source of health-protective polyunsaturated fat.  People who eat at least two servings of peanut butter (or peanuts) per week tend to have a lower risk of heart disease. 

Canned beans – Vegetarian refried beans, hummus, garbanzo or kidney beans are easy ways to boost your intake of plant protein. 

Tofu –

·       Fat and Oils:  A little fat does not negate all the positive aspects of your overall diet. Although too much saturated and trans fat can be harmful to your health. 

About 25 percent of the calories in your diet can appropriately come from fat.  Try to consume less than 1 percent of your calories from trans fat; that’s only 18 calories if you eat 1,800 calories (2 grams of fat).

Top Choices:

Olive Oil - Monounsaturated fat associated with low risk of heart disease and cancer.  If you use olive oil for its health giving properties, buy unrefined extra-virgin olive oil.  Extra virgin olive oil offers more powerful antioxidants that can reduce inflammation.  

Peanut butter (and other nut butters) -  

Walnuts, almonds, and other nuts – Thought to be protective against heart disease, nuts are a fine addition to salads, cooked vegetables, and pasta meals.

Flaxseed (ground), flax oil and fish oil – all contain omega-3 fat

Creating a Winning Eating Plan (Eat Meals & Snacks) –  Eat 5 – 6 meals daily

1.     Eat three kinds of food at meals.  The more different types of food you eat, the more different types of vitamins, minerals, and other nutrients you consume. 

2.     Choose foods in their natural state.  For instance, choose oranges rather than orange juice. Eat bananas rather than energy bars, whole-wheat bread rather than white bread.

3.     Think Moderation.  Enjoy a foundation of healthful foods, but don’t deprive yourself of enjoyable foods.  Aim for a diet that offers 85 to 90% quality foods and about 10 percent foods with fewer nutritional merits. 

Eat Breakfast Everyday

·        Breakfast must contain protein, carbohydrates and a healthy fat, balanced with fruit/vegetables.

·       Whole Grain Toast and Natural Peanut Butter, Yogurt, Banana

·       Scrambled Eggs, Avocado on an English Muffin with 100% Fruit Juice

·        Oatmeal, Berries, Almonds and a Hard Boiled egg

·       Something is better than nothing

·       Doesn’t have to be traditional “breakfast food”

Lunch & Dinner

Look for a combination of wholesome carbohydrates, lean protein, a healthy fat and a fruit or vegetable.

·       Deli Sandwich with mustard/side salad

·       A can of Tuna on Crackers or Whole Wheat Bread, side of vegetables/dip

·       Spinach salad with Chicken or Egg, Whole wheat roll

·       Burrito with guacamole

·       Pizza & Salad

·       Wendy’s Chili with Whole Grain Crackers

·       A balanced diet will provide maximum energy, build lean mass and regulate blood sugar.

  

Post Exercise Recovery – “Don’t waste your workout!”

Shake/Meal Within 10 Minutes of Finishing Workout

•Re-hydrate

•Decrease Core Temperature

•Replace muscle glycogen

•Repair Muscle Tissue

THE PERFECT DAY

Time	Meal
7:00 AM	Oatmeal, berries, 4 egg whites, 1 tsp Olive Oil
9:15 AM	Pre-Workout Shooter
11:15	Post-w.o. Shake
12:15	6 oz turkey, 2 slices whole wheat bread, spinach salad, low-fat dressing
3:00	Apple w/1/4c Nuts
6:00	5 oz grilled salmon, ½ cup whole wheat cous cous, steamed asparagus
9:30	1 cup low fat cottage cheese and ½ cup berries

Resources:

Jon Pendano; Pendano Elite Fitness, Redmond, Washington  

Don't quit-Poem

DON’T QUIT

written by Edgar A. Guest

When things go wrong, as they sometimes will,
When the road you’re trudging seems all up hill,
When the funds are low and the debts are high,
And you want to smile, but you have to sigh,
When care is pressuring you down a bit,
Rest, if you must—but don’t you quit.

Life is queer with its twists and turns,
As every one of us sometimes learns,
And many a failure turns about
When he might have won had he stuck it out;
Don’t give up, though the pace seems slow--
You may succeed with another blow.

Often the goal is nearer than
It seems to a faint and faltering man. 
Often the struggle has given up 
When he might have captured the victor’s cup. 
And he learned too late, when the night slipped down, 
How close he was to the golden crown.

Success is failure turned inside out—
The silver tint of the clouds of doubt.
And you can never tell how close you are; 
It may be near when it seems afar;
So stick to the fight when you’re hardest hit—
It’s when things seem worst that you mustn't quit.

The Man in the Glass-Poem

The Man in the Glass

When you get what you want in your struggle for self

And the world makes you king for a day,

Just go to a mirror and look at yourself,

And see what THAT man has to say.

For it isn’t your father or mother or wife

Whose judgment upon you must pass;

The fellow whose verdict counts most in your life

Is the one staring back from the glass.

You may be like Jack Horner and chisel a plum

And think you’re a wonderful guy,

But the man in the glass says you’re only a bum

If you can’t look him straight in the eye.

He’s the fellow to please, never mind all the rest,

For he’s with you clear up to the end,

And you’ve passed your most dangerous, difficult test

If the man in the glass is your friend.

You may fool the whole world down the pathway of years

And get pats on the back as you pass,

But your final reward will be heartaches and tears

If you’ve cheated the man in the glass.

The Science of Shooting a Basketball

All great shooters shoot the ball deep in the basket. The chart below outlines the shooting percentage of a typical shooter based on their average shot depth in the basket. As you can see, a shooter will make the most shots at 11 inches deep in the basket. There are so many shooters that are losing 20 to 25 percentage points just because they aren’t shooting the ball deep enough in the basket.

The 10 Rules of Being a Good Shooter

1. Good Shooters spend time each day on proper shooting technique. Good Shooters use a chair to "form shoot" for 10 minutes before taking their first shot at the basket.
Poor Shooters spend time on their shooting technique when they "have time." Poor Shooters grab a ball and go to the three point line to begin launching shots.
2. Good Shooters work on moving without the ball and "prepare" to shoot the ball before ever catching it.
Poor Shooters wait for their turn to shoot then think about getting a shot off.
3. Good Shooters start close to the basket and make 5 straight before moving back.
Poor shooters shoot from all areas of the floor "hoping to make it."
4. Good Shooters study other good shooters and follow their habits.
Poor Shooters shoot the ball the same way without any help from others.

5. Good Shooters study the path of the ball and where the ball hits the rim. They make adjustments based on where the ball hits the rim; long or short? right or left?
Poor Shooters judge their shooting accuracy solely on whether the ball goes in or not.
6. Good Shooters square up to the basket before shooting, called “Ten Toes.”
Poor Shooters are not concerned with alignment they just want to quickly get their shot off.
7. Good Shooters shoot from an athletic position known as Triple Threat position. One quick movement from triple threat produces a solid shot.
Poor Shooters catch the ball in an upright position then take time to bend their knees before shooting. Poor shooters do not play in triple threat.

8. Good Shooters use their whole body to shoot the shot. They know that their LEGS make shots with good form.
Poor shooters shoot the ball with their upper body only and throw the ball at the basket instead of shooting it.
9. Good Shooters follow through consistently by "throwing their hand into the basket.”
Poor Shooters are inconsistent in their follow through resulting in inconsistent results.
10. Good Shooters understand the importance of BALANCE before, during and after the shot! The feet are alway sunder their head.
Poor Shooters shoot off balance from all different kinds of angles. Their feet are rarely under their head.