TEAM BASKETBALL TRAINING

Basketball is a challenging sport that requires speed, endurance, agility and strength. Players need to be able to accelerate quickly, stop and start with ease and run up and down the court without getting tired. Players also need to have upper body strength for dribbling, passing and shooting. Basketball team training should focus on all these things in order to help players improve their overall game.

Overall body strength training is key to building a strong player. Weight lifting, push ups, pull ups and resistance training all help build strength. Every training session should also involve sprinting to build speed. Coaches should time players sprinting from one end of the court to the other. By recording sprinting times at the beginning and at the end of the season, players can track their improvement.

Dribbling the ball between your legs without watching the ball can help players develop coordination. Players should practice dribbling with both hands while walking and running and trying to focus on using the hand they are most uncomfortable using.

There are many drills designed to help players develop defensive skills. Defensive skills involve learning a good stance, that is knees bent, eyes on the mid section of the offensive player and arms straight up. Coaches should also take the time to teach their team about rebounding. Drills such as taking shots and challenging players to retrieve the ball are useful.

Finally, players and coaches should focus on offense. Offensive skills include dribbling, passing and shooting. All of these skills can be developed during practice games. A useful drill is to get players to compete while taking free throws and three pointers. Play games such as knockout.

CLUBPT VIP DAY TODAY!

All members of the Sportsmart ClubPT program are invited to a special VIP day at all Sportsmart stores. If you are a ClubPT member simply present your ClubPT card or quote your ClubPT number at the registers to take advantage of our great specials and boost your ClubPT points.

There are huge savings across health and fitness products!

30% rubber dumbbells

30% of polar heart rate monitors

20% off magnum weight plates

20% off kettlebells, medicine balls and exercise mats

50% off foam rollers

50% off Olympic Fitness boxing

20% off full priced running and cross training footwear

20% off Skins compression

20% off Under Armour

20% off running clothing

The following PT Packages are available at Moorabbin. Remember if you are shopping at other stores you can order these fitness packages from Moorabbin.

Dumbbell packages:

Aframe dumbbell rack – 1-5kg rubber dumbbell pairs valued at $259.95 available for $119.95 (10 only)

Large Upright dumbbell rack – 1-10kg rubber dumbbell pairs valued at $859.95 available for $450 (5 only)

Three Tier dumbbell rack – 1-20kg rubber dumbbell pairs valued at $1740 available for $950 (5 only)

Weight packages

180kg weight package – 4X10kg, 4X15kg, 4X20kg weight plates valued at $540 available for $360

100kg weight package – 4X5kg, 4X10kg, 4X15kg weight plates valued at $300 available for $210

These offers are for TODAY ONLY! Don’t miss out!

REVIEW: NIKE LUNARSWIFT +2 RUNNING SHOE

The Nike Lunarswift+ 2 running shoe features an all new upper made from three different types of materials for personalised support as well as original Lunaswift cushioning we have all come to love. The Dynamic Support platform in the midsole responds to a runners changing needs. During each run, the shoes adapt to your stride to provide just the right amount of support.

If you’re an overpronator, the firmer wedged carrier foam limits excessive pronation without adding the weight of a traditional medial post. If you’re a neutral runner don’t worry because you won’t activate this pronation control feature so the Dynamic Support platform will simply feel like a well cushioned shoe.

The three different materials used to construct the upper are not only extremely supportive, but breathable too. Also used is environmentally preferred rubber in a waffle pattern outsole which is durable so that your Nike Lunarswift+ 2’s will last on those long runs.

The Nike Lunarswift+2 running shoes combine the cushioning and runner specific support you need in a lightweight package so that you can enjoy a unique and comfortable fit. Nike Lunarswift+ 2 running shoes now available at Sportsmart, you can view them online or visit our stores to try a pair on for yourself.

DEVELOPING YOUR FOOTWORK IN BOXING

A boxer must have rhythm, timing, power speed and quickness when they enter the ring. These characteristics are all based on footwork. To be an effective boxer, an athlete must be able to put themselves in a position to throw punches while also be able to avoid punches.

A god boxer will be on their toes as they move around the ring. Usually boxers in lower weight categories tend to be lighter on their toes compared to bigger boxers who are more flat footed and look for the knockout blow. It is important to move around the ring and learn how to throw effective punches on the move from a balanced position.

Running around the ring and trying to stay away from your opponent is simple enough, however trying to move around and throw effective punches with power is quite difficult. This skill takes hours of training and sparring. As the boxer moves around the ring, they must be able to steady themselves in order to throw an effective punch. If the back foot is not steady for even a fraction of a second as the punch is thrown, the punch will lose its effectiveness. It is important to remember that if you stay in the same spot for too long you will become vulnerable.

In order to develop great footwork and both deliver and avoid heavy punches, it is important train and condition. Many boxers get into shape by running and jumping rope. Combined with an efficient diet that avoids junk food, the boxer will find themself in a more efficient position and be able to use footwork to their advantage.

HOW TO MAXIMISE A WALKING WORKOUT

Walking is a great workout that most people can do. There are many ways you can improve your walk and get more out of it every time you hit the pavement.

Start your day off with your normal walk but instead of walking as you normally do try power walking. Swing your arms in an exaggerated manner as you briskly move your legs. The difference between power walking and jogging is that with power walking one foot is always on the ground. Try to power walk daily.

Do climbing or rolling hill walking exercises on the treadmill. This will provide a difficult workout that changes in pace, strength and skill. Basically it is meant to mimic climbing a mountain or hill. This type of workout will work your calves, thighs and hips. Make sure that you wear appropriate running shoes and keep your feet flat on the treadmill at all times.

You can also wrap ankle weights around your ankles to maximise your daily walk. You can take it one step further and wrap wrist weights as well. This will increase the difficulty level and force you to work harder with every step. At first it may make your wrists and ankles sore but that is just your body getting used to the extra weight, with time it will become easier. Try walking using the toe ball heel method. As your foot comes down, have your toe meet the ground first and then let your foot slowly glide down to the ball and lastly the heel. This will relieve pressure on your knees and ankles.

HOW TO CURVE A SOCCER BALL

By adding a bend or a curve to a soccer ball, you have the ability to lift a ball up and around a wall of defenders such as on a free kick. Defenders are often unable to stop shots that curve because the ball bends away from them and towards the target. By learning how to curve the ball, you will become a real threat to your opponents and a stronger striker.

Start by standing directly behind the soccer ball. Then take two to three steps back and three to four steps off to the left. You must approach the ball at this angle in order to curve it properly.

Jog towards the ball. Professional players always approach the ball at either a jog or a sprint. This helps to put your body in the proper position and gives the ball the needed lift and velocity after you strike. Place your plant foot about an inch behind and off to the left of the ball and angle your foot toward the ball. This will help you strike the ball in the proper spot and keep you from accidentally hitting the top of the ball.

Strike the ball with the inside portion of your foot at the bottom half of the ball. Aim for the centre bottom area of the ball to achieve optimum lift and curve. Curl your striking foot up and around the side of the ball so that your foot finishes on the top right proportion of the ball. Your toe points toward the target when finished and this motion will give the ball the desired curve.

Finally, shift your body weight toward the target as you curl your foot around the ball. This will help to guide the ball. Shift your upper body toward the target right as you curl your foot so that the ball heads in that direction.

THE KETTLEBELL 102: TRANSITION FROM DEADLIFT TO SWING

Jeremy ‘Dave’ Davies is the Store Manager at Sportsmart Kilsyth, but he has also been an infantry soldier, boxing instructor, personal trainer and Australian Kettlebell Instructor. Apart from basketball, he competes in Girevoy Sport Weightlifting – the traditional Eastern European/Russian sport of kettlebell lifting. You can visit his website www.wix.com/kgbtrainer/kgbpt  for more information and training tips. He has taken the time to provide some information and training tips on strength bags.

Once you’re confident with your deadlift posture, your spine remains neutral throughout and you’re getting a nice fluid and full range of movement, it’s safe to move on to one of the most fundamental and beneficial ballistic kettlebell lifts: the swing.

There is no better single exercise that combines calorie crunching cardio, core strengthening, power development and metabolic-rate-spiking resistance training all in one.

To make the transition we begin with Pendulum Swings.

Start from the bottom of the deadlift action, with the kettlebell still on the ground and your hands on the handle. Lift using the normal deadlift upward motion, but stop about ten centremeters off the ground.

Pause and make sure your back alignment remains neutral: if it doesn’t, put the kettlebell down and start again.

Now comes the tricky part: keeping your eyes up, pull the kettlebell back between your legs (maintain that neutral spine posture!) and let the kettlebell swing back without applying any pressure yourself. Let the kettlebell have its way. Then pull it back again.

Don’t look down at the kettlebell. It’s not going anywhere.

Repeat this for around 30 seconds or so and then have a rest.

Once this basic pendulum swing feels comfortable, prepare to swing for real. Every four or five pendulum swings, as the kettlebell is swinging forward under its own momentum, stand up straight, keeping both your arms straight.

Don’t worry yet about how high you swing it, just make sure you’re not pulling it up.

As the kettlebell begins to swing back, drop down again into the lowered deadlift position and do a few more pendulum swings.

Once again, do this for around 30s before resting again.

As you confidence grows, lessen the amount of pendulum repetitions between full swings.  As you develop toward swinging the bell without pendulums, start to squeeze your abdominals as the kettlebell swings up. Imagine you are about to be hit in the stomach each time.

Never lean back as the kettlebell swings up: you are going from your low deadlift position (as the kettlebell swings back through your legs) to ramrod-straight, like a pole in cement. The quicker you do this, the easier the lift will be, and the more weight you will be able to swing. You re not lifting with your shoulders: but with your hips.

If at any time in a set of swings you are so fatigued that you can no longer brace your abdominals, take a short rest.

Once again, any further questions regarding kettlebell training, why not drop in for a chat with me at Sportsmart Kilsyth!

WARMING UP BEFORE PLAYING SOCCER

Warming up before playing any sport is important. In soccer, it could be the difference between a great game and causing yourself an injury. Warming up gradually allows players to raise their heart rates and ease their muscles and joints.

A good warm up will help prevent muscle strain and injury and allow players to push themselves during the game. You should start every soccer warm up with some light jogging. This will enable you to warm up your muscles and get your heart pumping. Soccer players should warm up by jogging forward, backwards and side to side. While running straight, gradually increase your speed until you are close to a sprint. Remember; do not start sprinting when your muscles are cold.

Stretching increases flexibility which then determines the motion of your joints and muscle groups. The more flexible you are the better as you can prevent yourself from suffering an injury. At some point in your warm up, stop and stretch your hamstrings, quadriceps, calves and groin muscles as well as your arms and back. Be careful not to overextend your muscles when stretching.

Many soccer coaches use dynamic stretching. This is a combination of aerobic movements and stretching. This type of stretching includes movements like leg swings, high kicks, jumping, high knees and back kicks. These moves isolate specific muscles and muscle groups. Focus on exaggerating these moves: pump your arms while skipping or do high skips, take long strides, swing your arms while running. Be sure to do a basic warm up for a few minutes; don’t just jump into dynamic stretching when your muscles are cold.

Try to avoid too much repetition, not only will you be bored but you won’t warm up properly. Try to always work on basic skills such as passing, one touch ball movement, one on one challenges and controlling the ball with both feet but do not do the same exercises every day. By switching up different warm ups and drills you can learn which one is most effective and which are not as effective.

Mental preparation is extremely important on game day. You must be focused and concentrate purely on the game and your competition. Go through your warm ups with precision and focus. Don’t push yourself too hard, but also don’t get lazy and slack off.

HOW TO MAKE A GYM WORKOUT FUN

Going to the gym everyday does lose its appeal quickly. It may have been fun when you first joined up, but suddenly you find yourself making excuses not to go. It is natural to feel bored when you are doing the same thing everyday but there are ways that you can make your workout fun and motivate yourself to enjoy going to the gym.

Develop a workout routine that keeps things interesting. Change it up every other day so that you don’t get bored. Alternate your gym workout between cardio and weights. Plan which days you will focus on cardio and which days you will work on your muscles.

Choose an exercise machine or exercise which you enjoy most. Plan to do it at a time that you feel most motivated i.e. starting your workout with that particular machine or exercise to give yourself motivation to actually get to the gym or last so that you can get through your workout knowing you will end it doing something you enjoy.

Go to the gym with a friend. This makes your workout more fun as you have someone to talk to and you can motivate each other on those days where you don’t feel like going at all. Sign up to classes at the gym whether it’s spinning, yoga or Zumba. Mix up your typical gym work out and give yourself something different to look forward to.

REVIEW: SAUCONY PROGRID MIRAGE RUNNING SHOE

The Saucony Progrid Mirage running shoe is minimal and lightweight. With added cushioning around the ankle and a midfoot support bridge for motion control, you will be able to enjoy the advantages of a minimalist shoe. The Saucony ProgridMirage also features a solid upper and large heel counter for extra support and durability.

The Saucony Progrid Mirage is quite similar to the Saucony Kinvara but with a few key differences with the Mirage providing more support and durability. The Saucony Progrid Mirage is by no means a wide shoe; it fits average feet quite well also. It is specifically designed for the runner who requires a bit of support. It is also able to handle all surfaces quite well.

Runners will be glad to know that as soon as you put the Saucony Mirages on, you’ll notice that the shoe hugs the foot throughout the heel and midfoot section. The outsole is made from a durable carbon rubber which you will find will last you for a long time. Also, the light dual density mesh upper will keep your feet cool and dry on those long runs on hot days. The Saucony Mirage is ideal for a neutral to slight overpronator.

Saucony Progrid Mirage running shoes are now available at Sportsmart. View them online or visit our stores to try them on for yourself as well as other shoes from our brand new Performance Lifestyle range.