Basketball Weight Training
9/24/2009 21:45
Thanks. I want some help in basketball weight training.
9/30/2009 14:33
My name is Alan Stein and I am a professional basketball strength and conditioning coach (www.StrongerTeam.com - bio below). I am here to help in any way possible with advice and thoughts on safe, time efficient, and proper training for basketball players of all ages and levels. I am honored and the thankful to be a part of Breakthrough Basketball!
You can reach me through this fantastic forum or directly at Alan@StrongerTeam.com.
Train hard. Train Smart.
Alan Stein
www.StrongerTeam.com
www.Twitter.com/AlanStein
Alan Stein is the owner of Stronger Team and the Head Strength & Conditioning coach for the nationally renowned, Nike Elite Montrose Christian Mustangs boy’s basketball program. Alan is a performance consultant for Nike Basketball as well heavily involved with Nike SPARQ Basketball. He is the head conditioning coach for the annual McDonald’s All American game, the Jordan Brand All American Classic, and the Nike Summer Skills Academies. Alan is a Camp Coach at the prestigious NBA Player’s Association’s Top 100 Camp as well as the Chris Paul CP3 Elite Backcourt Camp. Alan has filmed over a dozen DVD’s on improving performance and is a sought after lecturer at basketball camps and clinics across the world. He has been featured in Winning Hoops, Time Out, Dime, SI.com, SLAMonline.com, American Basketball Quarterly, Stack, Men’s Health, and FIBA Assist Magazine.
You can reach me through this fantastic forum or directly at Alan@StrongerTeam.com.
Train hard. Train Smart.
Alan Stein
www.StrongerTeam.com
www.Twitter.com/AlanStein
Alan Stein is the owner of Stronger Team and the Head Strength & Conditioning coach for the nationally renowned, Nike Elite Montrose Christian Mustangs boy’s basketball program. Alan is a performance consultant for Nike Basketball as well heavily involved with Nike SPARQ Basketball. He is the head conditioning coach for the annual McDonald’s All American game, the Jordan Brand All American Classic, and the Nike Summer Skills Academies. Alan is a Camp Coach at the prestigious NBA Player’s Association’s Top 100 Camp as well as the Chris Paul CP3 Elite Backcourt Camp. Alan has filmed over a dozen DVD’s on improving performance and is a sought after lecturer at basketball camps and clinics across the world. He has been featured in Winning Hoops, Time Out, Dime, SI.com, SLAMonline.com, American Basketball Quarterly, Stack, Men’s Health, and FIBA Assist Magazine.
2/6/2010 23:21
Alan, I coach in a Sixth grade Christian school league. I have only 6 sith graders and fill in with fifth graders. In our area, the YMCA league, the City league and the County league all have fourth grade and up shooting at 10 ft goals. So the younger players learn to hurl the ball with both hands sort of sidesaddle.
I have shooting clinics, but it is hard to get then to change what they have been successful at in the past. I have them shoot against the wall after taking the off hand off the ball.
I have also had them use a medicine ball (4lb) to develop strength.
What can I do to improve strength for shooting?
I have shooting clinics, but it is hard to get then to change what they have been successful at in the past. I have them shoot against the wall after taking the off hand off the ball.
I have also had them use a medicine ball (4lb) to develop strength.
What can I do to improve strength for shooting?
2/7/2010 13:35
Thanks for your post, I appreciate you reaching out. You certainly raise an excellent question! Here are my thoughts:
1) Continue to teach proper shooting fundamentals EVERY practice. Form shooting, etc. Proper mechanics can only develop through hours and hours of repetition. They are at the PERFECT age to learn. You should try changing a high school players form!! At Montrose Christian (where Kevin Durant went to HS), we start every practice with 5 minutes of form shooting.
2) Do NOT allow your players to shoot from outside of 15' (free throw line). All shots should come from the lane area, short corners, and baseline. The further away they try to shoot from, the more their lack of strength will affect them, and the more they will have to resort to their old methods of chucking it up. I know that will be hard... because everyone... from 4th grade to the NBA is infatuated with the 3 point line!
3) The strength in their shot will come over time... as they get older, grow taller/stronger, hone the correct shooting technique, etc. I do NOT recommend using a medicine ball as it will adversely effect their shooting mechanics. The best thing to do is have them start on a bodyweight strength regiment of a variety of push-ups, pull-ups (modified if need be), dips, etc. Also make sure they do exercises for the lower body... bodyweight squats, lunges, and step-ups. Shooting is actually a full body skill!
I hope this helps!
Alan Stein
www.StrongerTeam.com
1) Continue to teach proper shooting fundamentals EVERY practice. Form shooting, etc. Proper mechanics can only develop through hours and hours of repetition. They are at the PERFECT age to learn. You should try changing a high school players form!! At Montrose Christian (where Kevin Durant went to HS), we start every practice with 5 minutes of form shooting.
2) Do NOT allow your players to shoot from outside of 15' (free throw line). All shots should come from the lane area, short corners, and baseline. The further away they try to shoot from, the more their lack of strength will affect them, and the more they will have to resort to their old methods of chucking it up. I know that will be hard... because everyone... from 4th grade to the NBA is infatuated with the 3 point line!
3) The strength in their shot will come over time... as they get older, grow taller/stronger, hone the correct shooting technique, etc. I do NOT recommend using a medicine ball as it will adversely effect their shooting mechanics. The best thing to do is have them start on a bodyweight strength regiment of a variety of push-ups, pull-ups (modified if need be), dips, etc. Also make sure they do exercises for the lower body... bodyweight squats, lunges, and step-ups. Shooting is actually a full body skill!
I hope this helps!
Alan Stein
www.StrongerTeam.com
2/7/2010 16:19
Alan, thanks, Ron
2/7/2010 18:25
That is a GREAT post Alan... some excellent information for youth coaches. Welcome aboard this great forum.
2/7/2010 18:32
Absolutely my pleasure! I am happy to help. I am very passionate about basketball and about strength & conditioning... and honored to be a part of this forum.
Alan Stein
www.StrongerTeam.com
Alan Stein
www.StrongerTeam.com
2/10/2010 01:52
Alan: great to have you aboard, I coach professional women in Hong Kong now its certainly not the WNBA but its a fairly good brand of basketball. I am in the second year of my contract with this team and we struggle with only one team. In fact we have never beaten them they are just that much more stronger than we are. I have spoken to my team about weight conditioning and training off season but am having a difficult time selling the concept. It seems as if the ladies don't want to alter or add muscle mass to their bodies. can you help thanks Coach Mac.
2/10/2010 13:05
Thanks for your message Coach Mac. Sounds like you have a great situation going on! I would love to hear more about your experience in Hong Kong.
Your players need to understand the benefits that added strength and power will bring to their game! It will give them the potential to do everything better on the court... run faster, block out harder, jump higher, and defend quicker. They also need to understand they can add strength without necessarily adding muscle mass. It has been my experience that women HATE the words "muscle mass"... because they picture a grotesque bodybuilder. Your players need to understand they can increase their strength and power, yet still remain very feminine and beautiful. They also need to realize, that when a player dedicates themselves to getting stronger and more powerful... they will usually lose a few pounds of unnecessary body fat in the process (something most female players would love!). So in essence, all they are doing is changing the composition of their body... not their weight. If they gain 3 lbs. of muscle and lose 3 lbs. of body fat, they will weigh the exact same as they did before! Yet, they will appear trimmer and more athletic (a "sexier" look) because muscle takes up less space than body fat. Does that make sense? In other words, a proper strength program will help your ladies look better, feel better, and play better! A win-win-win!
And a proper strength program is one that is basketball specific and uses appropriate weights and rep ranges.
You may also want to check out http://Blog.StrongerTeam.com as well as subscribe to my YouTube channel as I will be posting a ton of great content every week. Check it out at www.YouTube.com/StrongerTeamDotCom. And if you want daily updates and motivational quotes, follow me on www.Twitter.com/AlanStein.
I hope this helps. Please keep in touch and let me know if you need anything else!
Alan Stein
www.StrongerTeam.com
Your players need to understand the benefits that added strength and power will bring to their game! It will give them the potential to do everything better on the court... run faster, block out harder, jump higher, and defend quicker. They also need to understand they can add strength without necessarily adding muscle mass. It has been my experience that women HATE the words "muscle mass"... because they picture a grotesque bodybuilder. Your players need to understand they can increase their strength and power, yet still remain very feminine and beautiful. They also need to realize, that when a player dedicates themselves to getting stronger and more powerful... they will usually lose a few pounds of unnecessary body fat in the process (something most female players would love!). So in essence, all they are doing is changing the composition of their body... not their weight. If they gain 3 lbs. of muscle and lose 3 lbs. of body fat, they will weigh the exact same as they did before! Yet, they will appear trimmer and more athletic (a "sexier" look) because muscle takes up less space than body fat. Does that make sense? In other words, a proper strength program will help your ladies look better, feel better, and play better! A win-win-win!
And a proper strength program is one that is basketball specific and uses appropriate weights and rep ranges.
You may also want to check out http://Blog.StrongerTeam.com as well as subscribe to my YouTube channel as I will be posting a ton of great content every week. Check it out at www.YouTube.com/StrongerTeamDotCom. And if you want daily updates and motivational quotes, follow me on www.Twitter.com/AlanStein.
I hope this helps. Please keep in touch and let me know if you need anything else!
Alan Stein
www.StrongerTeam.com
2/10/2010 23:52
Alan: thanks so much for your eloquent reply. Yours in basketball Coach Mac
2/16/2010 16:02
Alan, this is my first year coaching and my 8th grade tea recently finished our season. They will be freshman next year with a possibility of 1 or 2 moving up to JV if they work hard. Regardless I may be their 9th grade coach next year and want to introduce them into strength and conditioning for many of reasons.
My question is how do I get them to buy into the idea because I can tell most o them are intimidated by the idea of lifting or aren't motivated to do so Its hard for me to grasp because I was so motivated and wanted to do anything I had to do to get better and stronger to have a competitive advantage.
I dont want to overwhelm them because many play other sports which strongly encourage but many think they don't have to work in the offseason to get better
Thanks
CJ
My question is how do I get them to buy into the idea because I can tell most o them are intimidated by the idea of lifting or aren't motivated to do so Its hard for me to grasp because I was so motivated and wanted to do anything I had to do to get better and stronger to have a competitive advantage.
I dont want to overwhelm them because many play other sports which strongly encourage but many think they don't have to work in the offseason to get better
Thanks
CJ
2/16/2010 16:45
Thanks for your question CJ, I appreciate you reaching out and for utilizing BB forum! You are right on point too... this is the ideal age to get your players started with a strength & conditioning program.
You hit the nail on the head... you do NOT want to overwhelm them. You want their first impression of proper basketball strength & conditioning to be very positive.
The best way to get them to buy in is to make the program fun and engaging. That has always been my main priority when working with younger players. Show them that while training is hard work... it can be fun too!
In addition to fun, you want to make sure you implement some structure and lay a solid foundation... so they create sound work habits from the beginning. Which means you want to consistently address a proper warm-up, movement preparation and dynamic flexibility, age appropriate strength/plyo exercises and modalities, as well as basketball specific agility and conditioning drills.
Let me know if you need any further help!
Alan Stein
www.StrongerTeam.com
You hit the nail on the head... you do NOT want to overwhelm them. You want their first impression of proper basketball strength & conditioning to be very positive.
The best way to get them to buy in is to make the program fun and engaging. That has always been my main priority when working with younger players. Show them that while training is hard work... it can be fun too!
In addition to fun, you want to make sure you implement some structure and lay a solid foundation... so they create sound work habits from the beginning. Which means you want to consistently address a proper warm-up, movement preparation and dynamic flexibility, age appropriate strength/plyo exercises and modalities, as well as basketball specific agility and conditioning drills.
Let me know if you need any further help!
Alan Stein
www.StrongerTeam.com
2/16/2010 17:46
Another thought or question about weight training for girls. I coach a high school girls varsity team, just completed my first year. I want to start an off-season weight and conditioning porgram. Do I need to have a different weight program for girls than from what the boys have?
2/16/2010 18:15
" Which means you want to consistently address a proper warm-up, movement preparation and dynamic flexibility, age appropriate strength/plyo exercises and modalities, as well.."
Alan, do you have anything I can get ideas from. I strongly agree with your points here but as a first year coach I'm not sure where to start especially making it age appropriate.
Thank you again,
CJ
Alan, do you have anything I can get ideas from. I strongly agree with your points here but as a first year coach I'm not sure where to start especially making it age appropriate.
Thank you again,
CJ
2/16/2010 19:41
CJ, I have several resources that you will find very helpful... in the form of DVDs and downloadable documents. Drop me an email at Alan@StrongerTeam.com and I will be happy to assist you!
Alan
Alan
2/16/2010 19:45
As far as the difference between training males and females... 95% of the programming is the same... but I highly recommend emphasizing a few additional exercises (and concepts) with the females for ACL injury prevention (females are 5-8 times more likely to suffer an ACL injury).
With my females I emphasize proper landing/cutting technique, deceleration, and strengthening their entire lower body (from their ankles to their hips)... many times unilaterally (one leg at a time).
Feel free to email me if you need more specifics!
Alan Stein
www.StrongerTeam.com
With my females I emphasize proper landing/cutting technique, deceleration, and strengthening their entire lower body (from their ankles to their hips)... many times unilaterally (one leg at a time).
Feel free to email me if you need more specifics!
Alan Stein
www.StrongerTeam.com
2/17/2010 16:40
Alan,
First off, thank your your time. Is strength training the same as weight training? Also for girls, developing the lower body would agility drills, running, jumping, work better than weights?
Thank you,
Shawn
First off, thank your your time. Is strength training the same as weight training? Also for girls, developing the lower body would agility drills, running, jumping, work better than weights?
Thank you,
Shawn
2/17/2010 16:54
Absolutely my pleasure. I am honored and thankful to be a part of this forum and appreciate BB letting me contribute.
Yes, strength training is the same as weight training. I prefer the term "strength training" because you can build strength in a myriad of ways without using weights (such as bodyweight exercises). Plus the entire goal is to build STRENGTH!
Strength training needs to be a major component in the program (especially for females). Agility, jumping, etc. are important as well... but it all starts with building the proper foundation through proper strength training.
Hope that helps!
Alan Stein
www.StrongerTeam.com
Alan@StrongerTeam.com
Yes, strength training is the same as weight training. I prefer the term "strength training" because you can build strength in a myriad of ways without using weights (such as bodyweight exercises). Plus the entire goal is to build STRENGTH!
Strength training needs to be a major component in the program (especially for females). Agility, jumping, etc. are important as well... but it all starts with building the proper foundation through proper strength training.
Hope that helps!
Alan Stein
www.StrongerTeam.com
Alan@StrongerTeam.com
2/25/2010 03:21
Coach Stein, i'm a freshman right now and my season just ended. i was wondoring if you could give me a good strength training program for this off season. Also can i get some drills to help improve my lateral quickness for defence?
Thanks
Thanks
2/25/2010 11:31
I appreciate your message and for using this outstanding forum. However, it is beyond the scope of this forum for me to outline an entire program for the off season. Please visit http://Shop.StrongerTeam.com for several outstanding off-season training resources.
As far as a top notch strength and plyometric program, I highly recommend my M.V.P. training program. The DVD and printable workout chart is a 12 week strength and plyo program designed to improve overall strength, power, and explosiveness. It also includes sections for dynamic flexibility as well as a basketball core workout. It is exactly what a player needs to become more explosive! The program is designed to be repeated after each 12 week segment is completed.
You may also want to check out http://Blog.StrongerTeam.com as well as subscribe to my YouTube channel as I will be posting a ton of great content every week. Check it out at www.YouTube.com/StrongerTeamDotCom. And if you want daily updates and motivational quotes, follow me on www.Twitter.com/AlanStein.
Please let me know if you need anything else! Just email me directly at Alan@StrongerTeam.com. I am happy to help!
Alan Stein
www.StrongerTeam.com
As far as a top notch strength and plyometric program, I highly recommend my M.V.P. training program. The DVD and printable workout chart is a 12 week strength and plyo program designed to improve overall strength, power, and explosiveness. It also includes sections for dynamic flexibility as well as a basketball core workout. It is exactly what a player needs to become more explosive! The program is designed to be repeated after each 12 week segment is completed.
You may also want to check out http://Blog.StrongerTeam.com as well as subscribe to my YouTube channel as I will be posting a ton of great content every week. Check it out at www.YouTube.com/StrongerTeamDotCom. And if you want daily updates and motivational quotes, follow me on www.Twitter.com/AlanStein.
Please let me know if you need anything else! Just email me directly at Alan@StrongerTeam.com. I am happy to help!
Alan Stein
www.StrongerTeam.com
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