8 Characteristics of Great Point Guards

The following eight skills are necessary for great point guards: Study and understand your teammates - The point guard ore than anyone of the floor knows each of his teammates inside and out. He knows all roles on the team and makes it a priority to enhance each of their strengths. He knows how to put them into situations where each player can be successful. For example, a post player is instructed to post up on the locks and not float out to the perimeter. His skills and ability will impact the team most by playing around the basket. Roles are crucial to good teams and the point guard can solidify the team unit with good leadership skills.

Be the coach on the floor and in the locker room - A good point guard embraces his coach's philosophy of the game and instills it on the floor. Knowing what the coach wants and does not want is a rare trait among players. For example, it a team's philosophy is to shoot as many three point shots as possible, the point guard needs to get the ball in the shooter's hands in scoring areas often. If the style of play is to push the ball up the floor, then the point guard needs to organize the break, push it hard, and attack the defense. The term "coach on the floor" belongs to great point guards Earn the players trust - For a team to follow a leader, they must believe that he would do anything for them. Not only must he play extremely hard, but he can motivate teammates to do the same. Without confidence in your floor general, a team is left vulnerable. Set the tone in practice - Your point guard must understand how a successful practice is run and what the goal of practice is. By serving as a model, he can set the pace for a good practice. Conversely, when a leader is not willing to give it his all, the team will suffer by having a bad practice. Knowledge of each possible situation - Understanding what to do in every situation is the duty of a great point guard. He must know who is in the game and how he can set up teammates to be successful. Offensively, the game plan must be played out to perfection. Good shots, smart passes, and good screening are a must and can be dictated by the point guard. Point guards are responsible for knowing the time and score at all times, the importance of each possession, and control the tempo. He need to be aware of what is taking place and what needs to be accomplished on both ends of the floor. A good test is to watch a leader take over a game at winning time. When his team is out of time outs, the great players take over the does what it takes to win. Unselfishness - Many coaches interpret this to mean the point guard should not look to score. This is not the case, especially if scoring is one of the strengths of your point guard. nselfishness means that he will sacrifice his game at times to find better opportunities for teammates. Great point guards always make others on the floor better because of his presence.

Defensive leadership - A great assist to a teammate for a layup is great, but can't match the impact of solid defensive play. Defense wins games and by taking a charge or forcing a turnover, any player helps his team win. It is more difficult to inspire teams to play defense at times. Players love offense and tolerate defense. A great point guard can lead a team to take ownership of the defensive end of the floor. Handle success and defeat in perspective - Athletic competition is a constant flow of highs and lows. Young players are often greatly affected by the outcome of games. By developing a solid point guard, you will provide your team with a peer who can keep them grounded. Winning often breeds complacency in a team and a good point guard can keep success in perspective. Conversely, a loss can be tough on a team. Good point guards are able to pick up the team with his toughness and work ethic. This characteristic is the foundation of all great point guards.

THE GREAT PLAYERS

GREAT POST PLAYERS Great Post Players knock down their free throws when they get to the line. Great Post Players have go-to moves with either hand to use in the paint. They also have a countermove for every move. Great Post Players enjoy banging on the interior and setting solid screens. Great Post Players are exceptional at help defense. They stop the ball when it's in the paint! Great Post Players can hedge on the perimeter and get back to their man QUICKLY. Great Post Players draw double-teams, recognize them and react quickly to get the ball to an open teammate. Great Post Players never over dribble. Great Post Players run the floor – rim to rim – on offense and defense. GREAT GUARDS Great Guards are relentless on both ends of the court. Great Guards use pump-fakes and ball fakes often. They set up the defense to go one way and pass/go the other way. Great Guards know not to telegraph their passes. They use their eyes to create deception. Great Guards welcome defensive pressure. They see it as an opportunity to score an easy bucket for their team. ·        Great Guards are patient with the basketball. They read the defense & act accordingly. ·        Great Guards facilitate every facet of the offense. ·        Great Guards don’t try to find the ball, they let the ball find them! ·        Great Guards are ALWAYS communicating with their teammates to ensure cohesiveness. ·        Great Guards hustle back on D when they get beat. They set the defensive tone! ·        Great Guards rebound their position – they don’t leave that to the ‘big guys.’ ·        Great Guards push the ball up the floor and try to find an opening in the defense for themselves or a teammate. Great Guards get everybody involved by sharing the basketball. GREAT TEAMMATES Great Teammates call out screens so their teammate doesn’t get clobbered. Great Teammates don't care whether they start or come off the bench - they just want to win! Great Teammates HYPE their team UP before the game and during halftime. Great Teammates are an extension of the coach – on and off the court. Great Teammates are positive, supportive, honest, and enthusiastic. GREAT TEAMS Great Teams dig in on defense until they get the ball or the buzzer sounds. They NEVER give in because they're tired. Great Teams listen to their coach - they understand that he/she is looking out for their best interests! Great Teams know who they want to get the ball to in the clutch - they have a game-plan. Great Teams close out games and know how to play with a lead. They also know how to fight back when they are down Great Teams are willing to share the ball on offense - they don't care who scores they just care that they score. GREAT PASSERS Great Passers make scoring easy. They put the ball where it needs to be, when it needs to be there. Great Passers can throw every type of pass – with either hand - depending on the situation. Great Passers make the simple play, not the flashy play. All they care about is a positive outcome, not how it looks. Great Passers fake a pass to make a pass. GREAT REBOUNDERS Great Rebounders are quick off the floor – they anticipate where the ball is going and go get it! Great Rebounders just don’t want the other team to get the ball - they clear out space for teammates to get the rebound. Great Rebounders assume ‘shot is taken, shot is missed.’ Great Rebounders protect the ball after the rebound. Great Rebounders attack the glass on both ends of the floor. Great Rebounders have soft hands and great body balance. Great Rebounders always think the ball belongs to them. Great Rebounders find their man when the shot goes up, make contact, block out, then pursue the ball. GREAT SCORERS Great Scorers can beat you in a myriad of ways – they are not one dimensional. Great Scorers develop exceptional concentration and focus. Great Scorers don't get discouraged if they miss a shot or two. They always think ‘my next shot is good.’ Great Scorers know how to keep the defense off-balance. Great Scorers attack their opponent's weaknesses. Great Scorers have multiple weapons and keep defenses guessing. Great Scorers finish strong, even through contact. They embrace getting fouled! Great Scorers know how to control, read and react to their defender. Great Scorers know the moves, angles and tricks to create space. Great Scorers recognize scoring opportunities and get open easily. Great Scorers practice game-like situations against tough competition. Great Scorers make great ball fakes and shot fakes. They use their eyes to deceive. Great Scorers are comfortable in the paint and can finish around the bucket. Great Scorers have confidence in their game. A bad game doesn't phase them. Great Scorers can score from all three levels. They have their 3-pt, mid-range, and interior games on lock. Great Scorers run hard on the break and get points off of offensive rebounds. They always look for ‘easy’ buckets. Great Scorers make free throws. Period. Great Scorers can get their shots off quickly, but without ‘rushing. GREAT DEFENDERS Great Defenders take pride in deflecting passes. Great Defenders have their heads on a swivel and see the entire court (always see their man and the ball). Great Defenders play the pick & roll effectively - they hedge with a purpose! Great Defenders delay the other team from getting into their offensive sets. They keep the offense out of rhythm and control the tempo. Great Defenders pay attention to the scouting report and film sessions. They know who the other team's best players are Great Defenders are CONSTANTLY talking - they relay information quickly & efficiently. Great Defenders are NOT afraid to take a charge - in fact, they embrace it. Great Defenders dive on the floor for loose balls whenever the situation presents itself. Great Defenders communicate when they are double-teaming or when a screen is coming. Great Defenders don’t gamble. They make the right play, the easy play, the smart play. Great Defenders know that THIS possession is THE most important possession of the game –regardless of time and score. Great Defenders play aggressively but intelligently. Great Defenders never take a play off. Resting is NOT in their vocabulary. Great Defenders dictate what the offense is going to do. Great Defenders approach each game thinking ‘I'm going to shut my guy down tonight.’ Great Defenders do not let the ball go to the middle of the floor on penetration. Great Defenders understand the concept of ‘ball-you-man.’ Great Defenders keep the offense uncomfortable and off balance as often as they can. Great Defenders understand that defense wins championships. If the other team can’t score, they can’t win. Great Defenders don’t commit lazy or stupid fouls.

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.