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Recovery Strategies

Recovery Strategies

By Brian Williams on February 17, 2019

By Jon Sanderson MS, CSCS, MSCC, USAW, NASM-CES, TPI, FMS

Head S&C Coach Michigan Basketball

Recovery Strategies    

  1. Give your team time to foam roll and go through mobility/stretching routines.
  2. Utilize Cold tub immersion and contrast bath post practice.
  3. Remind your team that 8-10 hours of sleep is optimal for their age group.
  4. Encourage proper nutritional habits.

Five benefits of proper sleep for athletes 1

– Improved reaction times

– Reduced injury rates

– Longer playing careers

– Better accuracy, faster sprint times

– Fewer mental errors

Cold Tub Immersion 2

– Reduces inflammation.

– Has a pain-reducing effect.

– Recommended temperature: 50-60o F.

– 8-12-minute immersion is recommended.

Contrast Bath 3

– Contrast between hot tub and cold tub.

– Has a pumping effect of blood which aids in flushing of bi-products.

– Pain-reducing effect.

– Start with hot tub and finish with cold tub.

– Three rounds of 3-minute hot tub and 3-minute cold tub.

– 50-60o F for cold tub and 100-103o F for hot tub is recommended.

  1. Fatigue Science. (2015, September 23). 5 areas sleep has the greatest impact on athletic performance [Web log post]. Retrieved June 2, 2016, from http://www.fatiguescience.com/blog/5-ways-sleep-impacts-peak-athletic-performance
  2. Quinn, E. (2016, April 28). After Exercise – Does and Ice Water Bath Speed Recovery? [Web log post]. Retrieved June 2, 2016, from https://www.verywell.com/after-exercise-does-an-ice-water-bath-speed-recovery-3120571
  3. Matsui, C. (2015, September 21). Do Ice and Contrast Baths Really Work? NYC Strength Coach [Web log post]. Retrieved June 2, 2016, from http://www.fusiontrained.com/do-ice-and-contrast-baths-work/ 65.

If interested in the Camp Sanderson S&C program powered by Blueprint Athletes App

Apple Phones   https://apple.co/2FYcJ00

Android Phones   https://play.google.com/store/apps/details?id=com.blueprintathletes.android

Do your basketball players stretch their hips enough?

By Brian Williams on February 17, 2019

Do your basketball players stretch their hips enough?

By Jon Sanderson MS, CSCS, MSCC, USAW, NASM-CES, TPI, FMS

Head S&C Coach Michigan Basketball

The Hips are the center of the body and are incredibly important for basketball performance.  When the hips get locked up and tight, performance and durability have a way of diminishing.

To combat this, we recommend that every basketball player should go through a daily routine to ensure that this part of our body stays mobile.

Below are 3 hip mobility examples that would be great for pre or post practice.  If you are warming up before practice make these movements dynamic with short holds, 5 sec or less and more overall movement.  If you’re done with practice for the day, these can be accomplished with 3 to 4 sets of 10-15 sec., still moving dynamically but with longer holds.

90-90 Hip Mobility

Sit on the floor with one knee bent under your body and the other bent behind you.

Lean forward and toward the leg under you until you feel a stretch in the outside of the hip.

Repeat on the Other leg.

Quad Hip Flexor

Kneel down on one knee with the other leg bent in front of you with your foot flat.

Grab the foot Of the kneeling leg and pull it to your butt, then push your hips forward until you feel a stretch in the front Of your hip.

Repeat On Other side.

Bretzel

Begin by lying on your back and crossing your right leg over. Hold your knee with your left hand.

Use your left hand to grab your left ankle and pull up towards you.

Hold for desired amount of time and repeat on other side.

If interested in the Camp Sanderson S&C program powered by Blueprint Athletes App

Apple Phones   https://apple.co/2FYcJ00

Android Phones   https://play.google.com/store/apps/details?id=com.blueprintathletes.android

R.E.A.L. Man (and Woman) Program

By Brian Williams on February 13, 2019

The R.E.A.L. Man Program is a strategic and progressive character development program designed to help middle school, high school, and college-aged students to reach their full potential, in every aspect of their lives.

The 20-lesson program is a blueprint for success, which is aimed at helping students understand and live out the principles of a positive and influential life.

The foundation for the program can be described as:

Respect all people,
Especially women.
Always do the right thing.
Live a life that matters.

Here are a three videos about the R.E.A.L. Man Program.

The first video is a short description of the program. The second video is of an actual lesson taught by a coach at a school that utilizes the R.E.A.L Man Program. The third is an overview of the program.

The second video is a YouTube video, so you will need to be on a server that allows you to access YouTube.

There is sound with each video.

If you are interested in finding out more about the program, contact:

Kathy DiCocco at 203-206-4801 or email her at [email protected]

Or click here to visit The R.E.A.L Man Program

Please click the play arrows to view the videos.

R.E.A.L. Man Overview

https://coachingtoolbox.net/wp-content/uploads/2019/02/jamesvint.mp4

 

Learning to do the Right Thing

James Vint on the R.E.A.L. Man Program

https://footballtoolbox.net/wp-content/uploads/2019/02/Overview-of-The-R.E.A.L.-Man-Program.mp4

Iverson Hammer ATO

By Brian Williams on February 13, 2019

This man to man play initiating with an Iverson cut was contributed by Coach Zach Weir to the FastModel Sports Basketball Plays and Drills Library.

Zach is the assistant boys coach at South Grand Prairie High School in Texas.

This is what Coach Weir had to say about the play:

ATO Hammer set designed to get your best shooter a corner three.

You can also find out more about FastModel Play Diagramming software by clicking this link: FastDraw

 
 

 

2 runs an Iverson cut over 4 and 5.

3 will space to the corner.

 

 

 

5 will step out and set a ball screen for 2.

1 will move to the midline to setup a ball screen by 4.

2 will pass back to 1.
 

 

4 sets a step up screen for 1.

 

 

 

 

3 sets a hammer screen for 2.

5 runs to the rim.

4 follow behind.

 

 
Set is designed for a corner 3

2- drift

3- 45 angle skip

4- follow 3

5- rim drop off

3 Team Transition Drill

By Brian Williams on February 10, 2019

This drill is from Mike Neighbors, Arkansas Women’s Basketball Coach. This and other drills are available on the Arkansas Women’s Basketball YouTube Channel

Like all drills that you see other programs use, you can either modify it or take parts of the drill for your use and your needs.

Running the drill exactly this way might not help your team, but I hope it gives you some ideas for ways to create drills that keep your players motivated by using your principles.

Assistant Coach Todd Schaefer is the coach instructing in this video.

Please make sure your sound is on to see the video.

Click the play arrow to see the drill.

The drill is a YouTube video, so you will need to be on a server that allows you to access YouTube to see the drill.

After 39 Years of Coaching…

By Brian Williams on January 31, 2019

The following was shared with me by Randy Lambert.  Randy Lambert is retiring at the end of this season after 39 Years as the Head Men’s Basketball Coach at Maryville College in Maryville Tennessee.  As I post this article, his career college record is 714 wins and 323 losses.  You can read his full bio on the Maryville Athletics Website

His hope that in sharing this article that he wrote in his final basketball newsletter that some of his thoughts might resonate with younger coaches.

Best wishes in your retirement coach!

Dear MC Basketball Fan:

Well, you can call it my swan song or my farewell tour, but I can promise you, this is it.  I have begun to check off the long list of lasts-my last trip to Piedmont, my last trip to Averett, my last regular season overnight trip, and so on.  A lot of these I am glad they are over, but there will be some of the final feelings I will really miss-my last practice, my last great feeling after a good win, my last hug from a player that is deserving of one, or a last meeting with my staff where we laugh more than we talk. Man, it has been a blast and I am so grateful for the many people I have had a chance to work with and coach.

To the administration, I say thank you.  Thanks for taking a chance on a 25 year old youngster in 1980,  who thought he was ready for the big time.  I quickly learned that the “big time” is where you want it to be.  Maryville College Athletics was my big time.  I worked for four Presidents and a couple of interim guys.    I answered to several Vice-Presidents of Student Affairs over the years.  For the most part, each one allowed me to do my thing and were very supportive of athletics.  Of course, we had our ups and downs and I lost some battles and got downright mad a few times.  I learned over the years to pick your fights and only fight those that you know you can win.

To all the “Old Hats of the MC Athletic Department”, I say you are like family to me.  I am referring to Kandi Schram, Sharon Wood, Eric Etchison, and Pepe Fernandez.  The experiences we shared, the laughs, the dreams, the wins and the losses brought us close together and I will always hold your friendships very close to my heart.  I wish you the best and I know you will continue to uphold the standards we have established in our department.

Coach Randy Lambert

To the other coaches, staff members, and faculty, I say I appreciate you guys more than you know.  Your dedication to our students and our college inspired me every day and made me want to work harder just to keep up with you.  I enjoyed our interaction whether it was informal or in a meeting and I truly believe we are fulfilling the Covenant of our college by upholding our community tenets of scholarship, respect and integrity.  In my opinion, we do this better today than we ever have.

To my players, past and present, I say thank you for all the memories and for the life-long relationships that we have established.  I have tried to make this program all about you and your development as a player and person.  I know some of you felt I should have given you more playing time, more “rope” to do your thing, or more of a chance to show your stuff.  I can promise you I tried to always put the team before any individual.  I always supported toughness and selflessness.  I tried to teach each of you how to win and how to be successful.  Hopefully, this has hit home for some of you as you have aged and become a little more aware.  The most satisfying moments of my coaching career have been those associated with my players; seeing the time when that light finally comes on, realizing that after pushing 100 buttons, I hit the right one, receiving the diploma on Graduation Day, watching you come back to campus smiling like a big possum, and seeing you as a productive adult, often times, with your own children.  I hope and pray each one of you have had some past memories to fall back on that will touch your heart and bring a smile to your face.  I know I have many.  Thank you, thank you, thank you.

To my family, I say I love you.  I know each of you have sacrificed our time so that I can give more time to my job and to my calling.  If I could do anything over in my life, it would be how much more I would have given you.  Not material things, just time!  I would have spent more time with my children because they do grow up so fast.  I always thought “date nights” once a week was a good idea, but I never found time for them.  I would have given Laney more dates.  I would have taken more family vacations.  Nothing replaces quality time with family.  I would have had more conversations with my parents.  I miss them so much today.  Often times, I felt like there was just so much of me to give, but I wish I had given my family more of me.  Many people have asked just what will I do when I retire?  I can tell you now that I am going to work on being a better husband, a better father, and a great grandfather.

And finally, I want to thank God for making this all possible.  I have been blessed and our God has provided me the strength, the patience, the wisdom, and the direction to do my work.  I have learned from the good times and the bad times, all the while, keeping the faith because I know this is part of “your” plan.  I will try to be a better Christian and servant as I move towards my retirement.

I do look forward to this next chapter of my life.  I have plenty of things I want to do and plan to do.  I hope I can continue to spend time with all of my Maryville College friends.  You can expect to see me on campus.  I grew up shooting hoops in the old, old gym on campus.  I would stay until Officer Eldria Hurst would ask me to leave.  I have so many fond memories of my years on campus.  I plan to make many more.  Please, come see me.

Sincerely,

Coach Randy Lambert

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