Best Thing to Do

Hey what's up everybody! This weeks post will be on the most crucial component of basketball. No matter how much one practices or conditions it means nothing if they miss out on one thing. That one thing i actually playing.
Playing in organized or pick up games is the best way to practice your skills in a real situation and see how your conditioning is.

                                                                            Organized
                                                                                  or
                                                                              Pick up

                                                           Doesn't matter, JUST PLAY

Join your school's team, join a recreational basketball league, or simply go down to your areas court and play. You could possibly get a group of friends together and play pick up games on certain nights. Simple as that, just always be playing basketball and you will always be improving. 

A Center's Cardio

Hey what's up everybody, how was Thanksgiving? This weeks post will be on how a center should train there cardiovascular system. First off, without proper cardio stamina a center is worthless. A center could be the strongest player in the league but if he cannot run what good is he?

A center should ideally train their cardio every day or every other day. I personally alternate cardio and strength training everyday. To increase their running capabilities there are two major things to be done- running and sprinting. Running will increase their overall stamina and sprinting increases the center's ability to bolt up and down the court if needed.

A center should first run the track at a continual fast paced jog to see how far they can run until their body quits on them. Once the center has found their base length and speed they need to build on it. Keep jogging at the same fast pace, but slowly build up how far they can run maintaining that speed. I personally shoot to increase a quarter mile every week while maintaining the same pace. Some center's will either progress faster or slower depending on their condition, but having an incremental goal is key.

Sprinting is another aspect needed to be an affective center. Being able to burst to the open spot on the court for a rebound or shot will help the team out every time. In order to build this aspect go to a track or measure out 40 meters. Once a leg of 40 meters has been measured out the center must get a stop watch and a friend. A stopwatch can help measure how much time it takes to sprint the 40m. and a friend is there to help build some competition. The center and the friend can compete to see who has the fastest time and keep an ongoing tally. Do as many sprints as possible until your legs are spent and that's the sprinting aspect.

40 meter dash

When I workout I combine these workouts by running first and sprinting after until I burnout. That way I work on my stamina and overall speed.

How a Center Should Train

Hey what's going on everybody! This weeks post will be on what center's need to be good at, and how they should strength train to do so. First off, the site below I believe writes about everything a center needs to have in order to be effective in the game.         http://www.mademan.com/mm/how-train-basketball-center.html

In order to be physically effective a center must have strength. A center's strength should be in their legs. It is the center's legs which allows them to push anyone out of the paint and jump. To get strong legs a center should do squats or use a RAM sled to build up their quads. They should try to do more than their body weight in order to quickly build up strength. Next, a center should have strong calves in order to improve their jumping ability. Calves are naturally very strong so one should be able to throw up a lot of weight.

Next, a center should build up their chest and arms. To strengthen the chest, a center should do bench and do push ups. Benching will tear the chest up, and push ups done right after will exhaust one's chest. For arms a center should focus on triceps and forearms. Biceps and shoulders will also help but triceps and forearms are most used. For triceps I would do tricep dips using your own body weight. This will tear up your triceps, increasing strength. With strong triceps a center will be able to increase his range. Forearms are mainly used to have a tight grip on the ball so it won't be poked out. For this, a center should do reverse curls.

 

The final aspect a center has to build up is their core. This will help increase their jump height. To do this a center must do a variety of ab exercises. Ab crunches, leg raises, and oblique raises are the most common.

All exercises should be done in 4 sets of 10 repetitions each. This will make strong, lean muscles with a lot of stamina

Lanky Center vs. Big Team

Hey how's it going everybody? This weeks post will be about how a team with a lanky center (Team A) should compete against a big team (Team B). The key to victory for Team A will be speed.

 To best Team B, Team A must hustle the ball up and down the court all game long. Fast breaks will lead to easy lay ups and wear Team B down quickly. Since Team B is bigger, Team A should resort to shooting and quick passes down low. Any player on the team with a decent shot should shoot if they are open. This will help to draw the defense out of the paint, opening it up slightly. After several shots have been hit the center should begin to look to pass. His teammates should be sneaking into the gaps down low behind the center, who should be drawn out a bit to try and prevent open shots. A quick bounce pass to the open man will lead to an easy two points. A combination of shooting and passing down low will lead to Team B's defensive break down, resulting in many scoring opportunities.

                         Jimmer's 3 point shot, leading to 3 points and a wide open key for a possible pass

Defensively, Team A must keep the ball out of Team B's hands in the paint. A 2-3 zone will help clog up the paint making it harder for the center to do his post moves because he will turn into defenders on both sides of himself. If Team A can clog up the paint and cheat the passing lanes that will take away many of Team B's scoring opportunities. The only thing left to do is rebound. If Team B gets countless offensive boards you can guarantee it will be a close game. Granted Team B will get rebounds due to their size, Team A has to try their best to box out and really jump for the ball. If Team A can clog up the zone, cheat the passing lanes, and try their best to rebound the game should be theirs for the taking.

    Triangles represent the defense. The 2-3 zone clogs up the paint, leaving the outside open for shooting,                                                                  which  is no help to a larger team.

In order for Team A to win this game their center will not be their focus because he is outsized. They must shoot and pass the ball well to create scoring opportunities for themselves. On defense Team A must play a 2-3 zone, cheat the passing lanes, and try their best to rebound over Team B. This game should not be an intensely physical game, but if Team A can't hit their shots it certainly will be a grind out game.

Big frame center vs. big team

Hey everybody how was the weekend? This weeks post will be on how a team with a big frame center (Team A) should compete against another large team (Team B). First off, this game should be a straight up battle from tip off until the final buzzer.

 Offensively the centers on both teams will be hustling and banging down low against each other. Lay ups will be scored solely on the ability of the center to go up strong every time and get the defender off balance. A head fake should be able to get the defender off of the center for a split second, which is long enough for him to go up strong to the hoop. Another move to do would be the pump fake to get the defender into the air. At this point the center can jump into the defender and attempt a lay up, trying to draw a foul. Besides these basic moves, if the center wishes to score it must be off of put backs, mid range jumpshots, or high-skill center moves.

                                             A successful pump fake with the defender in the air

Now since each team is the same size, they should be the same speed and this should eliminate excessive fast breaks. Depending on how successful the center is depends on how he is utilized. If he scores the majority of the time he will keep being fed the ball, is he isn't however his team will avoid passing the ball to him. Team A must now hit shots to pull the defense out of the paint, opening it for the center and slashers. At this point Team A's offensive game is based off of if they can hit shots consistently.

                                Center going up strong against his defender, hopefully drawing a foul

Defensively, Team A's center must force Team B's center out of the paint. The defender must get low and push at the sides of his knees with his hips, which will legally get the center of Team B out of the paint. This will cut the center's offensive opportunities in half, leaving him with shooting and driving for scoring opportunities. The rest of Team A must either play zone or man to man defense depending on Team B's success at shooting that night. If Team B is on fire, go into a man to man, if they are off lay low in a zone defense.

 Notice how the defender (white) has his knee against the center posting up's knee. At any point he could easily move the offensive center (red) out of the paint. The key the moving a center out of the paint is low position

This game will be a battle in the paint and a shoot out, passing game outside. If Team A's center is successful down low they have a much higher chance of winning the game. But this type of game is a toss up each night because the teams are equally matched. It all comes down to who is ready to play and who is not.

Video Tutorials for basic center offensive skills

Hi everybody! This weeks post will be video tutorials on previous moves I have explained.

                                                                         Drop Step

                                                                           Hook Shot

                                                         Drop step to jump shot

                                                             Proper shooting technique

Hope these videos help!

Lanky Center vs. Fast Team

How was everybody's weekend? This post will be on how a lanky center's team (Team A) should play against a smaller faster team (Team B). This first rule applies to both center builds and that is to run. Team A must constantly be on the move while on D to slow down Team B, preventing free break aways.

Second, the lanky center should be used in the paint due to the often smaller size of the team. If Team A's center can post up and easily make his lay-ups he should be utilized that way. But sometimes the lanky center is muscled out of the paint and needs to revert to his jump shot and passing abilities.

The center should shoot within their range and at their "hot spots" where they feel guaranteed to some shots. After hitting a few jump shots this will open up the lanky center's teammates for slashing opportunities. The center will get the ball and instantly the D should crash on him if he has been hitting his shots leaving gaps throughout the defense. A simple bounce pass placed correctly during a slash will earn him an assist and his teammate two easy points. Now that offense has been handled time to move onto D.

 This picture represents an effective way to pass and slash while utilizing the center passing the ball at the free throw line

Defense for the lanky center should be a cake walk against a fast team.Team A should be able to enter man to man coverage against Team B and hold up well. The center is big, but skinny meaning he has speed. He can keep up with the fast paced offense and still be a head taller than anyone on the court.

Rebounding should be very easy for the lanky center also because of his height but they can be muscled out of the paint quite easily. If so, the center must constantly be moving and pushing down low, fighting for position. Rebounds will be ripped from the boards and quickly outletet to the point guard or guards.


The following blog offers many of my perspectives on what one needs to do to become a great rebounder.  http://basketball.lifetips.com/cat/13/rebounding-the-basketball/index.htm


Victory requires the team to use their lanky center as a power down low, shooter, and passer. Offense will come easily if the center is utilized in all 3 ways, and defense should be easy enough if Team A keeps a tight man to man defense.