Waterford Valley High

Boys Basketball

Transition Offense Much credit must go to Pat Riley, Morgan Wooten and Tom Izzo

● See the whole floor

● Headman
● Sprint the floor
● Don’t force it
● Read the advantage
● Run the lanes wide
● Ball carriers don’t usually pass the free throw line
● Last trailer hesitates to cover the break
● Communicate!

In Transition we want our ball carrier to be aggressive and think first of attacking
the basket with the pass as the secondary path and drawing fouls as being
equally good. Do NOT settle for the jump shot. If the ball cafrrier is stopped
above the foul line extended we want he ball carrier to draw the defense to a one
side and look to make the first pass to the weak side cutter. The carrier should
stay near the top in case there is a kick pass or ball reversal.

Rebound or steal, push the ball up floor, fill the lanes so that we can move the
ball with passes which are faster than dribbling. (Headman the ball!)
Follow your pass!
If the primary transition doesn’t get a layup look for secondary transition; duck
cuts or trailers If that doesn’t work then you can go to your set offense

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Secondary transition is really
any easy bucket you get after
the fast break doesn’t produce
but before the set offense is
run, and the defense hasn’t yet
set. See diagram at left

One example of secondary

transition is called duck cut.
Simply put if the pass isn’t
made from the elbow during the
fast break, cut under the basket
and back out the other side
giving the ball handler a target.
Look to get the ball under the
basket for an easy bucket.

In the diagram at the right X2

and X4 cut under the basket,

X4 gets the ball for a layup

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 Another type of secondary
transition is Strong Side Elbow
While the fast break is running
there are 3 players in the
forecourt and 2 players moving
from the back court. These 2
players are trailing the play X3
and X5,

In the diagram at left X3 cuts to

the Strong Side Elbow to catch
a pass from the cutter (as
shown) or perhaps from the ball
carrier. Depending on the
defensive adjustments, this
could generate a layup, a jump
shot or maybe a floater.

All players are expected to have these tools in their toolbox. Everyone has the
green light from the free throw line down hill.

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 3 on 2, 2 on 1 Transition Drill

This drill is all about advancing the ball with the pass, if there’s a teammate
ahead of you, make the headman pass! All players line up along the sideline,
There must be a minimum of six players. The first player has the ball, which on
the whistle they bring out to center and leave it on the middle of the circle. Then
they turn and backpedal to the nail to defend the south basket

The next 2 players come out and touch center, the second player flares out
and the third picks up the ball. This is now a 2 on 1 attacking the south basket.
After the shot goes up and the defensive rebound is secured, the three players
are now on offense and head towards the north basket.

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Simultaneously the next two players come out to touch center and back pedal to
defend the north basket.

After the shot is rebounded the team of two defenders now switch to offense and
push the ball back toward the south basket, the next player on the sideline must
sprint out to center touch and backpedal to defend in the 2 on 1 situation. The
players who were the offense from the 3 on 2 get out of bounds and return to the
line
The drill continues

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 The 11 man fast break drill.
Usually player 2, player 1 AND player 3 Start
at the timeline, we want the ball carrier to
choose annapex to pull the defense to one
side to enable an easy pass to the weak side
cutter. player 2 and player 3 basket cut as
soon as they hit the foul line extended.
Whether it is a miss or a basket the ball is
rebounded and an outlet pass is made to
player 6 or player 7; whoever is strong
side.

NB we aren’t using X and O here as players are switching from offense to defense
frequently This drill is only as good as the defense played. Stay on your feet, stop the
ball!

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Also you should observe that there are no jump
shots discussed here. This drill is all about getting
to the rim. Do NOT settle for the jumper

Player 1 has driven to the apex, player 4 will

attempt to stop the ball. (We prefer that the ball
carrier does not cross the foul line extended)

player 1 makes the entry pass to player 3,

preferably a bounce pass player 5 defends the
first pass

In this case 3 takes the shot so there isn’t a

second pass

Player 3 missed their shot, player 5 got the

rebound player 7 is strong side so they step in
towards the outlet to get the outlet pass from
player 5

Players 5 and 7 follow their passes and fill the

lanes

player 7 headmans the ball to player 6 who now

attacks by driving to an apex

Challenge: how many times can you run the

floor?
Challenge: how few dribbles can you take?

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 Player 6 chooses an apex in hopes of
drawing the defense to that side

Players 5, 6 and 7 attack the north basket

just as 1,2 and 3 had attacked the south
basket

Notice that players have already filled the

defensive positions and the outlets in the
south end of the court

Some coaches prefer to have the outlets position out of bounds on

the foul line extended

Load: exchange the basketball with a heavy ball.

Load: exchange the basketball with a deflated ball.

Video 3.5 min: https://www.youtube.com/watch?v=8wOJ2z6qmpY&

Auriemma 3-on-0 Transition Basketball Drill

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 Groups of 3 line-up at one end. In diagram 1, 3 players start on the
endline, the middle player with the ball. All 3 sprint up the court staying in their
lanes with the O2 and O3 running wide up the sidelines. Passes are made back
and forth from O1 -> O2 -> O1 -> O3 -> O1 etc. Once the ball reaches the
opposite end, the middle player O1 speed dribbles back up the court (diagram 2)
to the top of the key, and passes to either O2 or O3 cutting to the hoop for the
lay-up.

The next 3 players start as soon as the lay-up is made. Coach Auriemma's
team has to complete 13 successful trips in a row without any muffs, fumbles,
bad passes or missed layups. The drill isn't over until 13 are completed. Miss a
layup or fumble the ball and you start over at zero. Younger and less skilled
teams may have to set the bar lower than 13 trips.
Video 3 min: https://www.youtube.com/watch?v=KAR5eh2fQEc

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 Change drill (Defensive transition)
Could be a scrimmage load

During a scrimmage the coach will randomly yell change or use their
whistle and the ball carrier drops the ball immediately and their team CHANGES
to defense, The team that was on defense scampers to the ball and begins to
transition looking to get a fast break basket if possible.
The team that has changed to defense MUST follow the following rules:
● First player downcourt defends the basket and TELLS everybody about it
● Player closest to the ball must stop the ball and TELLS everybody about it
● Next player must defend the ball side block and TELLS everybody about it
● Next player follows the next pass and TELLS everybody about it

Switch drill (Defensive transition)

During a scrimmage 2 on 2, 3on 3 etc, the coach will randomly yell
change or use their whistle and the ball carrier drops the ball immediately and
pushes the ball to the sideline and their team switches to defense, On each
switch players MUST guard someone different. The team that was on defense
gets a basketball from a coach on the sideline and looks to get a fast break
basket if possible.

Video 4 min: https://www.youtube.com/watch?v=n9QNL4hhhCs

My hunger is not for success, it is for excellence. Because when you attain
excellence, success just naturally follows - Mike Krzyzewski (Coach K)

Offense

There are different schools of thought regarding the choice of offense, often
reflecting your personnel
Teams with bigs may run a quarter court
Small teams should trap and run
These rules usually apply but players can be surprising

Setting a pick / blur

Rolling

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 Dribble hand offs

Moving with out the ball

If you just passed the ball to a teammate, don't stand still - cut! Pass and cut and
fill another spot in the offense. Cutters must "cut with a purpose" and try to get
open for a pass. The cutter should make a good fake, a hard cut, have their
hands ready and expect to get the pass for a quick score.

Scorers find ways to get open Good scorers don't stand around and watch. They
are always trying to get open by coming off screens, or faking and cutting to open
areas of the floor. The keys are timing, cutting to open areas, using and setting
good screens, and maintaining good spacing. Often the screener gets open after
a screen so be ready. Passing, dribble-penetration and offense is easier if
players maintain spacing of 12 to 15 feet apart. Floor balance!

A fake can be a jab step to get the defender leaning. You can fake with a shrug
of your shoulders, or a bob of your head in the opposite direction that you plan to
cut.

You can use a "sleep fake", where you pretend you are winded and tired, and
you bend over with your hands on your knees, like you are catching your breath -
the defender relaxes too, and suddenly you make your hard, quick cut.

You can use a verbal fake - yell the ball-handler's name loudly and wave your
arms to get the defender (who is help-side defense sagging toward the paint) to
come out on you. That may open up the inside for a cut or dribble-drive by a
teammate. In this case you don't actually get the ball, but you made the lane
available for your teammate. Have a team agreement... if you yell "ball!" you
really want the ball, if you yell a name, it's a decoy.

"Shot fakes and ball fakes work... it's amazing how many people don't use them."
- Bo Ryan

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Cut throat (3 on 3 on 3 or 4 on 4 on 4)

There’s almost as many versions as there are coaches

The key element is the elimination of a squad and rapid replacement with
a group from the sideline

On a score the offense stays and the defense is eliminated, another group
sprints on to the court before the coach passes the ball to the offense

On a stop the defense switches to offense, the out of bounds team will
sprint onto the floor to pay defense

LOADS:
● If the scorer does not thank the passer they forfeit the point
● If the shooter doesn’t follow the shot it's a turnover
● Every player must touch the ball before there’s a shot
● If any offensive player fails to triple threat it's a turnover
● If any offensive player fails to basket cut or move to another spot
it's a turnover

Special Situations

Baseline Out of Bounds

BLOBs p126

1 screens for 5 and then

covers the break
5 cuts hard looking for the
ball in the lane
2 makes space and then
works to get to the corner 3
pt shot
4 stays awake and is ready
to create an option
BLOB Box

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 SLOBs p 56 p 127

Side Line Out of Bounds “Elkins”

Player 2 sets first screen, 1 sets second
screen for 3, 2 may come off a screen by
1 if possible 5 also sets a screen for 3
who now cuts hard backdoor hoping for a
wide open lay up thanks to a lob pass
from 4 who is out of bounds

Players 1, 2, and 5 all look to the ball

after they set their screens

The hardest pass should give 3 the open

layup

5 should be the easiest pass to just get

the ball in play, 2 is heading to the corner
to be a 3 point threat. 1 covers the point
and is ready to run the set offense

Side Line Out of Bounds “Down”

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 Player 4 has the ball out of bounds
again,3 and 5 set down screens for 1 and
2 respectively

Player 5 should seal and look for an entry

pass.

Player 1 gets to the point, 3 pushes off

their screen and makes for the high post

If player 2 doesn’t move out for the three

point shot but receives the ball in the mid
range, they can relay the ball to 5 in the
low post

Player 3 is available in the high post and

1 is at the point

SLOB v Zone defense

5 Out Motion Offense (50)

Strengths:

• Creates positionless players – All 5 players on the court are required to pass, cut,
dribble, shoot, screen, etc. Everyone is a Threat

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• Players learn how to play basketball – THIS IS IMPORTANT!!!! Players learn to
read their teammates and defenders and make decisions accordingly. This is an
important process that players won’t learn from running set plays all game.

• Every player contributes – When running this offense, one or two players can’t
dominate the basketball. All players will be involved and must contribute to the team’s
offense.

• Requires great spacing – If players are all in the correct positions, your team will
always have great spacing at all times. This opens up driving lanes and makes it difficult
for defenders to help each other.

• Difficult for opposition teams to scout – Since there are no ‘set’ passes or actions,
teams won’t be able to work out a specific action they can stop to disrupt the offense.

• The opposition can’t crowd the key area – All defenders on the opposition team will
be required to guard all areas of the floor. This prevents them from keeping their biggest
players on the inside.

• Easy to teach due to progressions – One of the best things about the 50 is that we
can be teach it in progressions. Players aren’t forced to learn the complete offense all at
once which will overwhelm them.

Weaknesses:

• Not great for teams with one dominant player – If you have one or two dominant
players that contribute the bulk of your team’s scoring, this might not be the offense for
you if you want your team to continue to play that way. All players must contribute in the
50 offense. Even the weaker players.

• Players can get stuck in the motions of the offense – When you first implement
this offense with your team, you’ll find that they’re so focused on running the offense
properly, that they forget to look for scoring opportunities.

• Sometimes difficult with a shot clock – Similarly to the above point, if your players
aren’t constantly searching for scoring opportunities, the shot clock can play a factor
and force your team to rush a shot with a few seconds left.

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• Can take some time for players to master – While your players can quickly pick up
the actions and movements of 50 out, it does take time for players to learn how to
quickly read the game and make smart decisions on the court.

Rules For 50

The 5 out motion offense is governed by 5 rules that players must follow at all times for
the offense to run smoothly.

1. If your being denied and the player with the ball looks at you, back cut
immediately – Never hesitate. This assumes you’re only being denied one pass away
from the basketball.

2. If you believe you can attack the basket and score on your defender, do it –
Players must understand their own abilities and the abilities of their defender. If a player
thinks they can attack, they should do it immediately on the catch.

3. Players must square up to the rim when they have the basketball – A player
can’t telegraph what they’re going to do by facing a certain direction. By squaring up,
players can shoot, pass, or dribble.

4. Every action must be performed with purpose – If you cut, cut hard. If you’re
screening, focus on setting a great screen. Never pass and stand still.

5. Spacing is always on the NBA three-point line – The NBA three-point line is about
2 feet behind the normal three-point line.

Setting Up 50

‘5 out’ simply means that all offensive

players on the floor are starting outside the
three-point line.

There are 5 spots that must always be filled

unless players are performing an action
like screening or cutting.

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The five spots are:

1. Left corner
2. Left wing
3. Top
4. Right wing
5. Right corner

These spots should be on the NBA three-point line which is about 2 feet behind the
regular three-point line used by all other levels.

How to Run the 50

There are 4 progressions that we will gradually introduce one by one into the continuity
of our 50 offense. We will start with progression one and move up without skipping
steps.

These are the 4 progressions:

Progression 1: Basic cutting

Progression 2: Screening away
Progression 3: On-ball screen
Progression 4: Dribble at

Progression #1 – Basic Cutting

There are 4 passes and cuts that can be made during progression 1.

1. Top to Wing Pass

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On a top to wing pass, the passer basket cuts all the way through the key and fills the
opposite corner. Once 1 has cut, 3 and 5 must fill up the positions closer to the
basketball.

2. Wing to Corner Pass

On a wing to corner pass, the passer also basket cuts all the way through the key and
fills the opposite corner. Once 2 has cut through, 3, 5, and 1 must all fill up the
positions closer to the basketball.

3. Corner to Wing Pass

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On a corner to wing pass, the passer basket cuts and replaces themselves.The other 4
players wait in the same spot for the next action.

4. Wing to Top Pass

On a wing to top pass, the passer basket cuts and then fills the corner of the same side
they cut from. On 3’s cut, 4 fills up closer to the basketball and then 3 replaces them in
the corner. The other 3 players wait for the next action.

Progression #2 – Screen Away

This action can be performed on any top to wing, wing to corner, or wing to top pass.
The only pass it can’t be performed on is the corner to wing pass. Before implementing
this action, we must decide whether we want the player being screened to always curl,
or whether we’ll give them the option of cutting to the top or curling, I think we will curl
for now, what do you think?

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Option 1 – Screened player always curls off the screen

Here’s how it works on a top to wing pass…

1. 1 makes the pass to 2 on the wing.

Instead of cutting, 1 decides to set an
away screen. Note – It’s important that 2
waits while this screen is being set so that
the curling option is not missed due to
passing to 4 too quickly.

2. 1 screens for 3 making sure that they

set the screen at an angle that allows the
3 to cut to the rim.

3. 3 can either front cut or back cut

towards the rim depending on how quickly
the defense reacts to the screen. But
they must cut to the rim since they
were screened.

4. After 3 has used the screen, 1 pops

back out to the same spot that they set
a screen from. If 1’s defender attempts
to help on the cut from 3, you’ll find that 1
will often get an open shot from the top of
the key.

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 5. After the cut, 3 fills the weak side
corner position since 5 has filled 3’s
previous position on the wing. Then all
players are back in position for the next
action to be made

Option 2 – Screened player has the choice of curling or popping out

The difference when using this option is that the screener must go the opposite
direction to the cutter. If the cutter decides to pop out to the perimeter, the screener
will cut to the rim and then fill the corner. If the cutter decides to curl, the screener will
pop out to their original position.

Here’s an example of a top to wing pass using option 2…

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1. 1 makes the pass to 2 on the wing.
Instead of cutting, 1 decides to set an
away screen. Note – It’s important that 2
waits while this screen is being set so that
the curling option is not missed due to
passing to 4 too quickly.

2. 1 screens for 3 making sure that they

set the screen at an angle that allows the
3 to cut to the rim.

3. 3’s defender cheats and goes under

the screen so 3 pops out to the top
perimeter position to catch and look for
the open shot.

4. Reading this, 1 cuts to the rim because

they must go the opposite direction of
the cutter.

5. 1 then fills the corner position as 5 has

filled 3’s previous spot on the wing.

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Progression #3 – On-Ball Screen

Once we are comfortable with cutting and

screening away, next up is the action of
setting on-ball screens.

This action of the pick and roll is often

very effective because the offensive
players are spaced out well. The on-ball
screen can be used after any pass in the
offense.

Here are two examples of setting an on-ball screen in the 5 out motion offense:

Example #1 – Top to Wing Pass On-Ball Screen

1. 1 passes from the top to 2 on the wing

and then sets an on-ball screen on their
defender.

2. 2 uses the on-ball screen and drives

hard to the rim surveying the options that
are presented.

3. Depending on how the defense reacts,

2 can pass to any of the perimeter players
or make the shot in the key. If the
basketball is kicked out and the shot isn’t
immediately taken, all players must find
one of the 5 fill spots and the 5 out motion

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 offense starts again.

Example #2 – Wing to Corner Pass On-Ball Screen

1. 4 passes to 2 in the corner and then sets an on-ball screen on their defender.

2. 2 uses the on-ball screen and drives hard to the rim surveying the options that are
presented.

3. Depending on how the defense reacts, 2 can pass to any of the perimeter players or
make the shot in the key.

Progression #4 – Dribble At

Another action to add to this continuity offense is the ‘dribble at’ action.

This can be used when a player with the basketball is being heavily pressured and the
only options to pass are being denied well by the off-ball defenders.

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In this scenario, the player with the basketball may decide to dribble towards another
player at a different spot.

When this happens, the two offensive players involved (the dribbler and the player
they’re dribbling towards) have two options.

1. Backcut

If the player without the basketball is being denied, they can make a hard back cut
looking to receive the basketball for a layup.

If they don’t receive the pass, they fill the weakside corner, the other players rotate
towards the basketball, and the next action begins.

2. Hand-off

The other option is to perform a hand-off between the two players.

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This is similar to the pick and roll where the other 3 players on the court should hold
their positions and wait.

The player that receives the hand-off should attack the rim and kick out to shooters if
the defense slides over to help.

How to beat a Zone p51

1. Fast break transition

2. Secondary transition
3. Ball movement
4. High post
5. “Lurking” get below the zone

Scoring before the zone is set is the best option (transition) If 1 or 2 doesn’t happen our
offense should immediately begin moving the ball. Defenses are coached to move
when the ball moves so they often flatten out if there’s enough movement, Reversing
the ball with controlled passes can drastically push a zone out of shape

Making use of the high post enables us to get the ball inside the zone which will draw
defenders out of position. This can result in the post player hitting an open player for a
high percentage shot. The player in the high post should be big but also have a good
BBIQ and court vision, (soft hands don’t hurt either.)

Finally we try to have player get below the zone (lurking) This manifests as players
constantly moving along the baseline. At the right time they step up into an open spot
or get a seal on a defender near the basket.

The Other ”Rules” of the game

● Always show respect for Everyone in the gym

● Never save the ball under your own basket
● Never Dribble defensive rebounds
● NEVER make a 3 lane pass
● Never foul a jump shooter
● Never fade away
● Never walk in a practice or a game
● Never argue a call, coaches will take care of that if need be

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 ● Technical or unsportsmanlike fouls will usually result in sitting out
● When you chirp (ref / teammate / coach …) you are already defeated
● Show up and then show up!
● Check the app, the chat group and your email
● STOP the ball
● Follow your shot
● Use the backboard and use all of it
● Keep your triple threat (Stop dribbling, it is your last resort)
● Pay attention to detail (ATD)
● Ask questions in practice
● When you are overplayed; rim run
● Practice free throws
● Stay on your feet on defense
● Make contact when boxing at the free throw shooter
● Low man wins: hit the deck!!
● Nobody behind you when we shoot free throws
● Tuck in your jersey
● Subs: hustle on hustle off, just wait to be called in first
● Find ways to team build; High five, pat on the back …whatever works

Winning is about having the whole team on the same page - Bill “Big Red” Walton

Mental Training

How to get in your Ideal Performance State

The Ideal Performance State (IPS) is performing at your optimum with ultimate
calm, confidence, and health. IPS is reached when an individual achieves
PERFORM: Personally challenged. Energized with positive emotions. It is built
on a foundation of physical and history of success it is a balance of excitement
and awareness

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What’s a stressor? Desire to win
Fear of losing
Guarding opposition’s best player

Response?

How can we center to control overreactions

● Breathing
● Jump up and land in athletic stance
● Visioning imagine breathing in positive energy, in through your nose.
Focus on stomach expansion, breathing out negative energy through the
mouth, shoulders should relax and drop

Progressive Muscular Relaxation (PMR): In progressive muscle relaxation,

you focus on slowly tensing and then relaxing each muscle group. This can help
you focus on the difference between muscle tension and relaxation. You can
become more aware of physical sensations. In one type of progressive muscle
relaxation, you start to tense and relax the muscles in your toes. You gradually
work your way up to your neck and head. This is best done in a quiet area
without interruptions. You also can start with your head and neck and work down
to your toes. Tense your muscles for about five seconds and then relax for 30
seconds, and repeat.

Controlling “under reaction”

Cue words, self talk, pump up words
Write things out,(journalling) pre game talk

Emotional energy Management

● Physically and Mentally warmup

● Practice consistency
● Emergency routines

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 Tanking:
● Quitting
● Can’t lose if you don’t try

Anger:
● Try, fail, lose foundation
● Uncontrolled outbursts
● No improvement in
performance
● Negative self talk
● Swearing

Choking:
● Its simply fear
● Compensate by becoming conservative
● React to offense instead of being proactive defense
● Panicking leads to paralysis

IPS:
● The zone/ In the flow
● Confidence is high/ absence of fear
● Narrow focus of attention
● No thinking about performance
● Time slows down\ basket looks huge

Factors promoting IPS / the flow

● High levels of performance
● Ensuring thoughts are constructive
● Maintaining focus
● Ensuring pre competitive anxiety is optimal
● High level of intrinsic motivation

How
● Preparation by journaling

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 ● Simulated practice through visualization
● Pre performance routines such as mindfulness

Clock drill:

Using an analog clock (or scoreboard) ask players to clap at certain

intervals 5s, 10s, minutes etc. If the players are focussed it should sund
like one loud clap.

Memory game: Concentration

Shuffle the cards and lay them face down in rows on the table then all
cards are laid face down on a surface and two cards are flipped face up
over each turn. The object of the game is to turn over pairs of matching
cards. The first player turns over 2 cards. If the cards match, the player
keeps the cards and tries again for another match. If they do not match
the cards are turned over again and the player to the left takes a turn.

Load the game with wild cards etc.

Mental Toughness for Basketball

In many games we will see players succumb to the various pressures They may miss
crucial free throws or forget where they should be during a play. Referees calls upset
them and they cannot bounce back quickly from any type of adversity. Then minds
begin thinking of the outcome rather than focusing on the task at hand. Here is a good
article on mental toughness from Brian William’s "The Coaching Toolbox."

Just like every other area of basketball we believe that a coach must study mental
toughness and have a well thought through plan to help players develop and improve
their mental toughness. There are hundreds and hundreds of definitions of mental
toughness. Here is a place to start as mental toughness applies to basketball. Mental
toughness is the ability to control thoughts and actions and maintain a focus on what is
truly important in a calm and poised way under competitive pressure. It is important that
your players know and can explain whatever you define mental toughness to be. Here

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are some ideas for things you can do to improve the basketball mental toughness in the
players in your program

1. Take time every basketball practice to rehearse different pressure situations that
arise in games. Having a definite plan that players have practiced will help them
focus on what to do under pressure and less on the pressure itself.

2. Make it a point of emphasis that bad body language, moping, pouting. displays
of disgust with officials. and other negative behaviors are training the players for
failure. Correct them any time they occur in practice. games. or in the locker
room.

3. Be a role model of poise and self control. Players will feed off of you and draw
confidence from your mental toughness.

4. Use the fact that the subconscious mind does not know the difference between a
real and an imagined experience. Work with your players on visualizing success
and performing skills the correct way.

5. Do not allow anyone in your program to accept or make excuses.

6. Point out times in game films when a lack of poise and mental toughness by an
individual cost a team a chance to win.

7. Have some type of phrase you can use when a player makes a mistake to focus
them back on mental toughness and what is happening next in the game. A
simple phrase such as "Play through it!" can be your signal to them that we need
to get on to the next play

8. Teach players when they make a mistake to recognize it, admit it, and learn from
it so that it doesn't happen again. and then forget it so that it doesn't affect any
more plays.

Build confidence through hard work on your game

Mental work out => visualization

Your brain can’t tell the difference
Remember the times you made a great play, replay that over and over

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 Bubble Drill
Your team is up 8, 3:30 left on clock
Bubble on your basket, you cannot score
What are you going to do?
STOPS
O Boards

How do you bounce back from a bad game / tournament/ season?

Flush it and forget it? That is a challenge. Some experts suggest:

Ø Extract the lesson

Ø Forgive yourself

Ø Move forward with confidence

It is important that you do not repeat your mistakes. Consider the following steps”

1. Reflection time- journalling, write it out. It is important to note shortcomings

and downfalls. Talk to your teammates or coach!

2. Let out your frustrations! (feel your feelings) work out, climb a hill etc.!

3. Practice Mindfulness; focus on the process

4. Don’t give up! Re-enforce effort by rewarding extraordinary performances

5. Remember that everything is relative

Mental reset in sport.

Take a couple of deep breaths, clear your mind and relax your body. Use a verbal
cue; STOP or REBOOT. Use a physical cue like pressing your fist into your thigh as if

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 you were pressing a button.

The secret to basketball is that it's not about basketball. -Isaiah Thomas

TEAM building:

Done by the team, not by the coaches. Parents and coaches can encourage the process with
off court activities. Coaches cannot make you all be best friends. We want you to become
teammates grow in respect and admiration for each other’s abilities, efforts and commitment.

In practice: encourage each other, never miss an opportunity to high five or cheer. (Pat on the
back) You may have to go against your nature. That’s okay it is actually a growth opportunity.

In games: more of the same, even moreso. On the bench it is especially critical to stay in the
game mentally no matter the probability of getting on the court. When a player comes off the
floor, stand up, high five toss a towel, something! Be sure to congratulate players of the game
and do it conspicuously. Never miss an opportunity to be vocal. Talk on D, cheer on your
teammates, say yes coach, always work to be positive.

Off the court: Organize a team lunch or supper (No adults) Eat together in the cafeteria; every
game day, or every Friday or every day! Form group chats not including the coaches

During school: Don’t miss an opportunity to partner up with teammates for group projects,
homework sessions, tutor each other, study buddies etc.

ALL the time: Pick your teammates up, literally and figuratively whenever the situation merits.
Display an attitude of gratitude: “Thanks for coming guys!” “Thanks Coaches!” “Thanks for the
ride” Be prepared: When you show up; show up!

You don’t just become a team. You become a team through tough games when you
find that you need each other - Mike Krzyzewski (Coach K)

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10 HABITS TO PICK UP IN YOUR PRE-PRACTICE ROUTINE

We talkin' about practice. Not just practice, we talkin' about pre-practice.

The champions approach to practice is to play with MORE focus, preparation and love
than they do in games. Why? It's more difficult to bring your passion to practice on a
daily basis but the key to championship performance is to learn to master the boring
and love the mundane details as much as you love to play on the stage in front of the
bright lights.

These ten steps to dominating practice the way championship athletes, in all sports, do
is merely following the success formula. These are ten things most people don't
anticipate, and therefore don't prepare for. These are ten things that have a huge impact
on Championship Performance

1. ARRIVE EARLY You won't be able to practice like the championship athletes if you
don't arrive early. All great players are the first to arrive. You also won't have time to do
the following if you show up right before practice begins.

2. HYDRATE Most players are dehydrated when they start practice. Dehydration can
lower athlete performance by up to 27%. Improve your performance by hydrating before
practice.

3. VISUALIZATION Prime your body to respond properly to the things you care most
about. Spend 3-5 minutes visualizing how you feel when you catch the ball in your spot.
How you feel when your shot is “on" and how you feel as you release it and you know
it's going in.

4. MISTAKE RESPONSE Choose how you will respond to mistakes in practice. Choose
the most positive, powerful response that you will have to every mistake.

5. APPRECIATION Consider what you are grateful for prior to practice. Gratitude kills
fear and entitlement.

6. PRAISE Choose the teammates that need to be praised today.

• Who is in a slump?

• Who are you having a tough time trusting?

• Who isn't trusting you?

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• Who is dogging it?

Everyone loves praise, and even lazy, selfish bad attitude players will positively respond
to it.

7. TRUST Consider what your coach cares most about right now. Focus on showing off
your ability to perform what he or she is asking for. Is it rebounding, defense.
communication? Trust is earned by getting good at what your coach cares about.

8. ROLL-OUT Injuries can be prevented by doing 5-10 minutes of roll outs using a foam
roller or basketball. There is plenty of video on this. If you are not rolling out pre-practice
you are greatly increasing your chances of injury.

9. SWEAT Great players have already broken a sweat before practice begins. Whether
you shoot, ball handle or do a dynamic warm up~ your body should be prepared and
your core temperature up before you compete.

10. CHOOSE YOUR ATTITUDE Don't leave this up to chance. Success has more to do
with having the right set of attitudes than the right set of circumstances. Choose the
attitude you will practice during your practice. Success will follow. Success has more to
do with having the right set of attitudes than the right set of circumstances Few people
are successful doing things they are unprepared to do. Few people excel when caught
by surprise. Confidence comes from preparation and preparation comes from
anticipating the moments you want to excel in.

Basketball Homework:

Things you can do at home with just a ball and maybe a buddy

● Ball slaps; get the blood into your fingertips, this will help with the following ball
handling exercises
● Figure 8s; ball travels in a figure 8 around your knees
● Wall dribbling, can you make it quiver
● Slalom dribble around pylons, not your mother’s china
● Around the back walking dribble*
● Between the legs walking dribble*
● Crossovers walking dribble*
● Backboard tap drill
● 2 ball drills

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 ● Tennis ball drills
● Shooting worksheets (see your coach)
● Free throws
● Form shooting
● Agility circles
● Agility ladders
● Dot drills
● Chair drills
● Conditioning; skipping, box jumps, crunches
● Play one on one but only against players better than you
● Check the app / read the article/ watch the video
● Post something positive in the team group chat
● First step movements

*Increase to game speed

When you’re tired and sore and you can’t do any more, that’s the time to do more.
- Tim Grover

Notes on Stats

1. You’re welcome
2. Stats from one game make for a nice announcement but are really
meaningless. Johnny got 8 boards in the first game of the tournament!!
Then he got 2 in the next game, none in the third, 3 in game 4 and 2 in the
final. Three rebounds per game is a much better indicator of Johnny’s
ability

Agility Training

TDrill
Move between the cones at max speed

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These drills are designed to help improve deceleration capabilities,
change in direction and foot work skills . Do the pattern below in equal
number to the above.

Tennis Ball Rebounding Drill

● From about 10 - 15 feet away toss a tennis ball off the backboard
● Jump as high as you can to catch the tennis ball at its highest point
● When you land, explode off the ground and quickly jump as high as you
can

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 Sets/Duration: 6 x 30 seconds at a time.

Video 1.5 min: https://www.youtube.com/watch?v=b_gC-OtTRCo

Agility ladders

There’s a million drills, and ladders are available to borrow and they’re not too
hard to tape down in the basement / garage

Video 2.5 min: https://www.youtube.com/watch?v=kj1wfv6LhfU

Video 6 min: https://www.youtube.com/watch?v=wqJEBkiTD8o
Video 1 min: https://www.youtube.com/watch?v=NSE11he0LlA

Agility circle

X sprints out to touch a floor marker sprints back to the center, repeat for
all of the markers, next player jumps in. Use all three circles. Given that this
would take up just 6 players in a regular gym it may best be part of a circuit

Loads:
● sprint out footwork back
● Side lunge out back pedal
back
● etc.

Tennis ball roll out

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 X rolls out a tennis ball out from the
baseline, no farther than the 3 point
line. O chases it out and retrieves
the ball returning the ball by handing
off to X repeat 5 times, switch

Tennis ball circle

X has a few tennis balls in hand, X tosses one ball so it bounces 8 or ten feet
away, O sprints to retrieve and toss the ball back to X. X catches and tosses
again O sprints to retrieve and toss the ball back to X again. X makes 6 or 8
tosses and switches with O. Given that this would take up just 6 players in a
regular gym it may best be part of a circuit

Box jumps
You can use a bench if you prefer to complete 20 second bursts of jumping up on
the box /bench and jumping back down repeatedly

Video 3 min: https://www.youtube.com/watch?v=hxldG9FX4j4

Tuck jumps
1. Stand with your feet shoulder width apart
2. Ned knees,jump straight up, bring knees up to chest
3. Grasp knees quickly, let go
4. Upon landing repeat for 10 - 12 reps
5. Rest before completing 2 more sets

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Agility balls

● Hold a tennis ball (whiffle ball etc will do) at your ear level, drop it, squat
quickly to catch it with the same hand
● Stand on the baseline. Toss the ball against the wall and catch with one
hand
● Hold one ball in each hand, bounce ine at a time, one after the other as
fast as possible

Dot drills

● Start with feet on A and B

● Jump and land with both feet
on C
● Immediately jump and land with
feet on D and E
● Perform pattern backward
● Repeat

● Stand with right foot on C ● Stand with left foot on C

● Jump as quickly as possible ● Jump as quickly as possible on left
on right foot to each dot in foot to each dot in the following
the following sequence: D, sequence: E, D, C, B, A, C
E, C, A, B, C ● Repeat
● Repeat

Video 5 min: https://www.youtube.com/watch?v=34BswT6dhiQ&t=161s

Circuit training

See diagram below. This takes more than the average amount of set up.
Coaches could set up during dynamic warm up
Other stations could be sprinting harness, heavy ball, ankle restraints,
sliders

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