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PostPosted: 07 Jan 2020, 08:07 

Posts: 22
My daughter is a freshmen and is starting on her varsity team and having a good season. She works very hard and had a solid off season of strength, conditioning, and speed training to get ready for the season. I'm just wondering how to maintain that throughout the season? Of course you know between the basketball schedule and homework it doesn't leave much time for in season training. She is currently doing some jumprope, pushups, some kettlebell swings, and an occasional 15 min core/cardio workout when she can squeeze them in. I was just wondering if you had any suggestions for in season training to help maintain strength and quickness that was developed in the offseason? Also do you have any suggestions for meals and hydration? There is so much intense stuff you can read online but it's just not very practical in the life of a normal student. I was just hoping you could offer some practical, logical suggestions for in season training and nutrition. Thanks


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PostPosted: 07 Jan 2020, 09:24 
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Good question. My daughter participates in high school weight lifting twice a week. It's an in season plan that seems pretty reasonable... getting some upper body, lower body, and core work in. But not overdoing it. It's a big school with professionals running the program... so it works well.

Basically, the recommendation is to do the same thing you'd do in the off season... but with reduced load and intensity. Once or twice a week using some common sense based on practice/game schedule. My daughter usually plays on Mon / Thurs... lifting is usually Tues and Friday.

If you need a program, I would suggest doing this but at reduced load:
https://www.breakthroughbasketball.com/pr/athletic-development-program.html

Here's an excerpt from the ebook:

In-Season
If you are using this workout during in-season training, you should reduce
the workout to 1-2 days per week as well as reducing the volume of the
work. Trim the sets to about 2/3 of what you would have done during the
off-season workout. If you normally would have done 6 sets, cut this down
to 4 sets. If it is an exercise that is one set only, cut the reps to 2/3 of
what you would have done. If you were going to do 10 reps on an exercise
maybe do 6 or 7.

Regarding nutrition, eat plenty of fruits and vegetables. Get some balanced protein via plants and/or organic free range meats. Food should be closest to original state as possible (minimal to no processing, avoid sugar, fried foods, and processed foods). Drink plenty of water. If relying primarily on plant based protein, I could probably dig up references for you, to make sure getting what is needed. Otherwise it's pretty simple in my opinion.

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PostPosted: 08 Jan 2020, 08:47 

Posts: 22
Thank you I appreciate your response and will act on it. I had one other question for you. As I mentioned in my previous post my daughter is a freshman and is having a good season. She is the starting point guard and is one of the two best players on the team. However she gets so incredibly nervous to play games that it's crazy. It doesn't affect her performance too much except that sometimes her anxiety causes her to be tense and she says she feels tired while she is playing. It's crazy because she is very in shape so it has to be anxiety that causes the feeling of tiredness.. Sometimes I do notice that she doesn't look as fast as what she really is. Her nervousness also causes her to pass up open shots. I have tried everything I know to get her to relax and to see it as a game and to build her confidence but nothing works. Her general pattern is that she actually gets more nervous as the season progresses even though she is playing really well. I'd love any suggestions. Maybe you can give me one I haven't tried. I just want to see her relax and have fun and do what she's gifted at. Thanks


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PostPosted: 10 Jan 2020, 08:09 
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I don't know of any quick fix tricks. I have found that over the course of time (years) consistent education and reinforcement helps. To give you an idea, here's what I have done with my kids over the years...

I have always told them mistakes are ok... as long as you're giving effort. I never make a big deal about missed shots, dribbling off the foot, or anything like that. Mostly praise effort or get on them about lack of effort (staying down in defensive stand, working on defense, hustling in transition, boxing out, etc... effort stuff).

I have told them many times (at least once a year since probably 3rd grade)... the best players make mistakes. I might show them Lebron or Stephe Curry stats... explain these are the best players in the world. How many turnovers did they have? How many missed shots? What is shooting percentage? They see these amazing players turn the ball over. They miss more 3pt shots than they make. They make doezens of mistakes every single game. They go on streaks missing 3,4,5, 8, 10 shots in a row. They fail at shooting 3s more than they succeed.

I'm paraphrasing here.... but I'm just showing them how basketball is an imperfect game... how the best make mistakes and play through without worrying at all. How even the greatest shooters in the world go on streaks missing a bunch of shots in a row. It's just numbers. If you flip a coin a hundreds times, there will be streaks where you get heads a bunch of times in a row. It doesn't mean than it's still not 50/50 percentage. It just means that's how stats work.

I just try to educate my kids and let them know mistakes are ok. I put no pressure on them... other than just put in the effort. I don't care if you go 0 for 20, as long as you take good shots and put in the effort. If you're open... shoot the ball. Some will go in, some won't. It's just a number game. If you practice more outside of games, the numbers game improves... that's the only thin you can control. Practice outside of games, then shoot when you are open.

I think it is helpful having coaches that coach a certain way... but you have no control over that. That is what it is. But camps like Attack & Counter, are good about teaching mentality, not worrying about failure, etc. Don Kelbick explains this stuff to players and I have heard some parents say their kids have changed for the better after camp... relaxing in games and being way more aggressive offensively. But this is a small % obviously. It doesn't work for them all. But I figure the more places they hear that similar message, the better.

Hope this helps.

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PostPosted: 10 Jan 2020, 08:51 

Posts: 22
I really appreciate you taking the time to make such thoughtful replies. Those were all good reminders. I appreciate it!


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