Basketball Training

I go over this one with the kids I coach...

I see a player complaining about his shoulder and ask him what's wrong. He says he got fouled and his shoulder felt like it gave out. In addition, he explains that his bodybuilding routine has been demanding as of late.

Here's my repsonse...

Basketball players need to train smart because they are advanced movers. There are intricate locomotor skills required to compete on a high level; hop step, jump stop.
There are also functional exercises that should be included into a players routine. These Basketball Strength training regimens are unique in the way that they challenge the individuals entirety. There is no way to progress properly unless each phase of the training has been completed.

Basketball training is not training like a bodybuilder by switching body parts during the week. This training is full body workouts that highlight individual flexibility, endurance, will, and courage. Start training for real today!

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1 Dumbbell

All basketball players should have indestructable bodies!

While I was in College, I experimented on myself through physical training. I was always searching for another sensible way to train so my body didn't have a chance to adapt to the imposed demands.

I came across a study in the journal of applied sciences regarding N.H.L. players and their training programs. The specifics of the reading detailed how all barbell exercises were supplemented with dumbbell exercises. Subjects were tested with barbells on compound lifts before the switch for baseline information.

Then came the switch; all dumbbells for compound movements. This switch stayed in place for three months andthen the Pro's were tested again. Would you believe me if I told you that the Pro's increased their training ability by over 30% on all compound lifts with a barbell!!!

The moral of the story is simple; you need a simple and sensible training program. Compound movements using safe leverages will enhable you to become strong and well conditioned.

After reading the story, I decided to take on a few special challenges. One of the challenges was the single dumbbell snatch for one minute. I would alternate the arm of which snatched the dumbbell after each repetition. Without going into anymore, you tell me if my upper back LOOKS as strong as it is?

Simple works best
You only need to understand yourself and how you work

Train once, repair, train again.
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The Matador

On defense, you are either a theif or a matador. A theif steals and defends while the matador gives way to the bull.

Defensive play means commitment to backward and diagonal movement. A player must be able to move very quick an efficient through those specific planes of movement in order to stop someone. The only way to develop this ability is by practicing it.

The old zig-zag drill is perfect for this development. Slide diagonally from one side of the basketball court to the other. Start from one corner of the basline & you will make a "Z". Slide diagonally to halfcourt then drop step and slide to the opposite corner. Make sure you slide low, slow, & with your hands up.

Do it for 5 minutes.

Another Challenge!

100lb sandbag for 100 squats. Sandbag must be held in the bear hug position. How long?...

Power Dunks

In addition to running a business, I am a teacher in the subjects of Physical & Health Education. My instruction is based within the Kindergarten through High School levels (K-12). I see ALL types of children and young adults on a daily basis. This perspective allows me to further develop my mastery of human movement.

My video editor put together a couple videos and uploaded them onto youtube. You can see these videos easily as you can visit my home page @ CLICK HERE and scroll down to the bottom of the page.

The Power Dunks video is a compilation of explosivity. You will notice that even @ a relatively high bodyweight (240 +), I am still able to elevate. This is due to optimal bodyweight maintenance and consistent physical training over the years. I also demonsrate a few one on one moves that are essential (drop step dunk, drop step spin move into dunk).

A simple video is all that an athlete or a player needs to see in order to make the change for themselves. Look at my footwork as I approach the rim as it is always the same. There is a reason for that! I know the spots on the court I can jump and finish from, therefore there is no hesistation.

Before a player can exude his physicality he must understand his own. Henceforth, it is imperative that a player know how high his hand can reach in the air and how far he can jump from. In continuance, it is essential that a player learn to land softly and absorb the force of which he created.

Check out the video today @ my home page and scroll down to the bottom.
Basketball Strength Home

Heavy Ball Drop Steps

A heavy ball is another name for a spherical tool of which to develop serious power from. Every player should perform heavy ball drop steps for at least four minutes once per week.

From the left side it's drop step left, finish left. Then it's drop step right finish right.

From the right side it's drop step right, finish right. Then it's drop step left finish left.

Pretty easy huh?

Challenge Workout

When you have a break in the action and you're looking for a challenging training session, try this one. You need some open space for this one. In addition, you need to be in good shape to conquer this challenge so adhere wisely. Each exercise is performed until failure or form compromise for safety.

Bear Crawl (walk on your hands & feet)
Sandbag Carry (bag should be between 1/4 & 1/2 of your bodyweight)

Repeat as many times as possible for ten minutes. At no point should this conditioning seem comfortable.

Path to Independence

A true teacher leads his students from dependence to independence. This demonstrates the teachers ability to instruct and inspire an individual to personal success. Gains made in physical training equate into the type of mental conditioning that only winners possess.

There is no gain without suffering and personal sacrifice is the only way to truly progress.

The Eyes

Behind the eyes of all men, the truth lyes. There is an obvious strength in the man that is confident in his abilities. The only way to reach awareness of your abilities is to test yourself. Proper testing is training sensibly over time.

Needs VERSUS Wants

This is a classic battle among those that make their own decisions. The very essence of life is a series of choices between NEEDS & WANTS. Based on your decisions here, a series of outcomes await you in time. For example, a poor diet can lead to digestive problems.

The basic needs of life must be established safe and consistent before any training program can be applied. This means that a trainee must sleep, eat and drink adequately on a consistent basis. There are no "days-off" when it comes to personal care. This very understanding of how to care for self is something that is greatly overlooked.

Most people look to others to answer the questions they should know themselves. For example, if someone has a headache, look to hydration and food levels first. When was the last time you ate or drank water? Answers like that are usually correct because the human body adapts to what is imposed upon it. Headaches are warnings.

You must siphon your NEEDS & WANTS if you want training to improve your life.
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Test Drive

The next time you are interested in test driving yourself; have a friend steer a car while you push it for one mile. This test drive will prove to be a direct indicator of your will, endurance, muscular strength, an ability to cope with tremendous amounts of pain.

See if you can finish the task in under 10:00.

Improvement Recipe

1. Understand game strategy and rules.
2. Aware of own ability within the game.
3. Skill improvement drills daily (ball handling, passing, shooting).

My favorite drills are any that resemble OUR teams movement. For example; if I have my team pair up and shoot for 10 minutes, I will make sure they are receiving & shooting from game spots. Another example is having a player cut off of an imaginary screen, catch the pass, and make a jumpshot. Running off screens will happen during games and so will taking jump shots.

Can you feel basketball?

When a real team plays, the floor shakes like a herd of wild beasts. There is a clear distinction between teams that run hard to teams that don't. There is specific conditioning and physicality needed to sustain this high level of play.

The first thing a person needs to do is understand one basic idea; get into game shape as soon as possible. You see, when you're in game shape you can always perform. You get yourself into game shape by running, jumping rope, training and developing your individual skills of movement. When a player understands how his body should move, he then moves it any way that he chooses. Learning movement is the path to physical dominance.

Once the physical path has been set, the athlete should have a firm grasp on his own body. He has experienced a large amount through trial and error in training and has become mentally tougher. This experience is earned and true. It is at this point that the player becomes whole because he understands his body within the game.

Training is progressive repetition using sense and extreme effort. It should never be easy and can not be substituted for.
Basketball Strength

Self-Evaluation

In order to begin a project, outcomes to actions must be understood. While there are an infinite variation of outcomes to any challenge embarked, a common theme must be understood. That theme is of organized planning, persistance, and consistency.

Before a training program begins, a proper self-evaluation needs to take place. This self-assessment comes in handy in order to make an effective building point of which to train on. In addition, training itself is effort based on movements. It is NOT moving without a reason.

Always;
1. Know what you're doing
2. Know why you're doing it
3. Know what your improving

Then;
1. Take care of yourself
2. Take care of others

Volume I contains a plethora of self-assessment for all possible training and cognitive needs. Visit my web site by clicking on this link today!

Basketball Conditioning - Dave Lemanczyk

I have the complete game, all the skills, the conditioning and the methods you need to get to that same level of ballin'. Do you want to reach high like me?

Above you can see the Basketball Strength Volume I DVD (Photo by Trisha Lemanczyk). It feels good to get up like that and especially at a bodyweight of 240 pounds plus. I built my body from the ground up with methods that work and cane be done on your own. You don't need facy equipment, just your commitment. Here's whats inside the greatest product ever made for GAME SHAPE CONDITIONING.

1. Athletic Movement Tasks (performance enhancement)
2. Vital Organ Development (metabolic conditioning)
3. Mental Toughening (attainable challenges)
4. Biomechanics (human body and how it works)
5. Naturopathy (human body care/improvement)
6. Basketball Skills (drills that work)
7. Counseling Modalities (self-therapy tools)

As you can see there is MUCH MORE to the eye than the title of our product reveals. Every single testimonial we recieve is completely unique due to our products diversity. We thank you past and curret customers for their loyalty. If you don't own your own cop, buy yours from my secure server today. Click the link below.
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