The 4 Golden Rules to Nailing Pressure Free-throws ...

How many times have we seen games won and lost at the free-throw line.

Free-throws are something so basic and fundamental that, unfortunately it sometimes gets overlooked.

The "4 Golden Rules" of free-throw shooting:

1. Good Body Balance

The main thing here is to get into a comfortable shooting position, whether you have your feet in a staggard position or shoulder width apart.

A good tip is to start your motion with your knees bent, and then lift  up on the toes for the release.  This ensures that you will be bending your knees on every free-throw.

2. Visualize Ball Going Through the Net

I know it may sound corny, but at the line when it's just you and the basket, you have to think positive thoughts and visualize the ball going through the net.

A good drill is to practice taking free-throws without a ball.

This will get you used to the visualization process.

3. Follow Through

You must finish every shot.  Not following through is one of the most common reason why players miss at the line.

A good tip is to place your middle finger in the groove of the ball. This gives you maximum ball control and spin.

4. Stay "in Rhythm"

You simply can't have any pauses or jerks in your routine. Your routine needs to be as smooth as possible to increase chances of positive repetitions.

Develop an Explosive First-Step ...

Types of First Steps

 

Open Step:   

For short distances and quick movements, your lead foot will step out while you push off with your back foot.

 

Crossover Power Step:   

When you have to reach a great distance, this is the one to use.  Your lead foot stays and your back foor crosses over it.  You push off with your lead foot.

Jab Step:   

For quick reaction and shorter distances, your lead foot can actually move backward relative to your center of gravity, then push off with your back foot.

 

Drop Step:   

When you need to move backwards or diagonally backwards, your lead foot moves back and you push off with your back foot.

To improve your first-step, here's a summary:

1) Get in the proper basketball stance

knees bent, butt sticking out, feet shoulder width apart, stay on the balls of your feet.

2) Use your glute(butt) muscles for explosiveness

3) Get a strong push-off from the balls of your feet

4) Attack the defender's front foot

In no time you'll be crossing everybody up like ALLEN IVERSON.

5 Secrets To Eye Popping Abs ...

Strengthening your core is a vital part of increasing your athleticism.

If you really want to run faster and jump higher you cannot neglect your abs.

Below are some tips you can use right away to start strengthening your abs:

1. Eat five or six small meals

=> In order to effectively train your body to b.urn fat efficiently, you need to spread out your meals and not go long hours without eating.  This will give your body the metabolic benefits it needs.

2. Don't let hunger be your guide:

=> The human body is actually a bit out of sync: By the time it tells you it needs nutrients, it's already deficient. So it's important to eat a meal before you get real hungry. And remember a meal can consist of 300-500 calories.

3. Don't Forget About Protein:

=> How much protein is enough? Your safest bet is between 0.8 and 1 gram of protein per pound of lean mass. So base it off of your optimal weight rather than your current weight.

4. Eat Balanced Meals:

=> Make sure your meals are balanced with carbs, protein and some fat.  Having a balanced meal will put you in a great metabolic state for building muscle and burning fat.

5. Diversify your carbs:

=> When planning meals, you may find it tempting to stick to a few familiar sources of carbohydrates. But your system works better when you keep it guessing a bit, so don't get caught in a carb rut.

Eating a variety of carbs, even some simple sugars, is desirable for athletes, according to the journal Essentials of Strength Training and Conditioning.

So those are some quick dietary tips you can use throughout your day to maximize your workouts.

2 Tips to Jump Higher & Explode Quicker...

There are 2 things that every basketball player wants...to be able to jump high like the young Vince Carter and have an explosive first-step like Allen Iverson ...

Being able to jump high is great for shooting, rebounding, finishing, defending and so much more...

And having a quick, explosive first-step helps you shake your defender, get to the hole and do so many amazing things.

I'll give you 2 quick & easy tips that you can follow to improve your vertical and your first-step...so here goes...

**Tip 1**: 

When you do vertical jump exercises, such as maximum height jumps, depth jumps or one-legged jumps, make sure to NEVER do these exercise to fatigue...

In other words, do each and every rep explosively and never go to the point of fatigue. The reason for this is simple...you're trying to train your "fast-twitch" muscle fibers to improve your vertical jump. Therefore, its better to do five, explosive reps, rest for a minute, do 5 reps again, and so on.

So, instead of doing 3 sets of 15 reps, its better to do 9 sets of 5 reps...and remember, this is with your vertical jump exercises only, not with your regular weight training.

**Tip 2**: 

To improve your first-step and to be more explosive, you need to stay low and "stick your butt out"...

By bending at the knees and getting low, and then sticking your butt out so that there's an arch in your lower back, you effectively recruit your glut and quadriceps to help you explode quickly.

Developing the glut (butt) muscles is one of the best kept secrets for improving speed, vertical and first-step...

And just by getting low and sticking your butt out, you'll be able to use your glut muscles to explode powerfully with your first-step.

Increase Basketball Confidence

4 things that determine the level of confidence an athlete has are:

1) Performance Accomplishments

2) Vicarious Experiences

3) Verbal Persuasion

4) Emotional Arousal

Now, let us cover each of the above 4 points in detail with steps that you can follow...

1.  >> Performance Accomplishments:

How you've performed in the past has a huge impact on how you'll perform in the future. Your "stored memory" of past events shapes your level of confidence for the future, so how can you use this to your benefit?

Well, if you've played well in the past, remember those events, try to visualize them and re-live them in your head. Close your eyes and put yourself in those moments...imagine how you felt, how well you played, how easy the game was. Spend at least 10-15 minutes "visualizing" these positive experiences.

Now, whenever a "negative" past experience comes to mind, immediately stop thinking about it and instead focus on the positive events. You want to basically "erase" those bad memories from your head, and the only way to do it is to not pay any attention to them and "replace" them with good memories.

Remind yourself that the only thing that matters is the present and the future...it’s all you have, you can never go back in time. Once you fully realize that you're living in the present moment, your past won't haunt you anymore.

2.  >> Vicarious Experiences:

When you watch good performances from other players with similar skill, talent, and physical abilities as you, it helps you build your confidence...

Make it a point to look for these types of people and watch them on a regular basis. Whether it’s at school, playgrounds, or the team, don’t be jealous of these individuals. Look at them as positive success stories, be proud of them, and know that if they can do it...you can do it. If they are able to achieve success...you can be even more successful.

Form a friendship with these types of people and use them as a support for yourself.

3.  >> Verbal Persuasion:

First of all, talk to yourself on a regular basis, reminding yourself that you're a very good basketball player...you have a lot to offer your team...and the competition cannot stop you. Keep talking to yourself every day, morning and night. Eventually, you'll start believing it...

Next, ask coaches and players to encourage you as much as possible.

Surround yourself with people that have positive attitudes. The last thing you want is to have players yelling, screaming, criticizing...remove yourself from this and find players who overlook faults and give compliments.

4.  >> Emotional Arousal:

Being emotionally charged can suddenly give you a boost of confidence, as long as you're feeling the right emotions. The types of emotions you want to avoid are frustration, anger, overconfidence, and anxiety...

Try this quick "mental" routine in the morning time, at night-time, and before a game. Start by taking at least 10 deep breaths, as deep as you can go, while closing your eyes. Stop thinking about everything. Just focus on your breathing and relaaaaaaaaxxx...

Once your mind is free and clear, think of a place where you would love to be...a place that makes you very happy. Maybe it’s the beach, maybe it’s on the basketball court. Everybody has a special place that they love. Think of this place and try to create a detailed image in your mind.

Now, imagine that there are lots of beautiful people around you, and you're the most popular person. Everybody likes you, wants to talk you, and you're the center of attention.

Practice this exercise every morning, night, and before a game.

Within just a few days, you'll notice how relaxed, how good, and how confident you feel.

The mind is a very powerful tool, use it your fullest advantage.

After all, the best players are the "mentally toughest" players...

Stun Your Defender & Score More Points...

>> The Stutter Step Jump Shot opens up your options to shoot. 

To use this move, you have to drive on your defender a couple of times in a row. Now, your defender will start backing up in anticipation of your drive.

At this point, you can really create space for the jump shot by using the stutter step...

1) Come at him hard, keeping your head up and looking at him dead-in-the-eyes.

2) Take a couple of quick stutter steps as if you're about to drive (but you'll be staying in one spot).

3) As the defender falls for your fake by backing up, use the space to quickly rise up and shoot a jump shot!

The stutter Step Jump Shot is a powerful move, don't underestimate it. Its simple but very, very effective, especially if you've gotten past your defender a couple of times before doing this move.

Remember, the key is to "stutter" your steps quickly, almost as if you're climbing a set of stairs. You want to appear as if you're about to drive, but you want to stay in the same spot so you can rise up and shoot. By slightly leaning your body forward as you do the "stutters", you'll create the illusion of moving forward.

Stephon Marbury uses this a lot. 

The 2nd move that will confuse your defender is the Half Crossover In-&-Out Move:

>> The Half Crossover In-&-Out Move allows you to freeze your defender and drive past him/her.

1) Dribbling with the right hand, come towards your defender.

2) Take a big hard step with your left foot, while keeping the ball in your right hand.

3) At the same time, take the ball and go inside out halfway across your body. Basically, you're faking as if you're crossing over from right to left, but you stop halfway and bring the ball back to the right side of your body.

4) Drive past the defender tightly, body-to-body, from your right side. The key is to lightly brush his body as you're driving. This tight spacing prevents the defender from cutting you off.

Take Off like Allen Iverson. 

How to Play with More Confidence & Mental Toughness...

1) Always believe in yourself. If you think you can`t do it, you aren`t going to . When shooting, believe its going in and it will have a better a chance.

2) A shooter needs to have confidence. One good way to give yourself confidence is to remember that two balls will fit through the hoop at a time. This gives you a large margin of error to work with.

3) Strive to improve everyday... both physically and mentally. Play against players that are better than you... that´s how you get better. Get your hands of whatever learning material you can.

Never stop learning!

4) When playing against teams or players who are not quite as talented, it is important to play at YOUR best. Do not drop your level of play simply to defeat the opponent. Compete against your own personal best every time out, and try to achieve that.

5) Mental Rehearsal: This is almost as important as practicing the action itself. The brain patterns during mental rehearsal of an action are the same as those when preparing for the action before the motor skill is selected, so the more you mentally rehearse a shot, the quicker and easier it will be to prepare to carry out the shot.

The Defensive Keys to Shut-Down Your Opponent ...

Now, realize that all this is only possible if you're able to stay in front of your man.

Let's take a look at some of the things you can do to stay in front of your man...

1.    TIP: Keep your eyes on the defender's abs.

No matter what fake the offensive player performs, they can only go where their abs take them.

2.    TIP: Play defense with your feet not your hands.

Don't be lazy, you need to move your feet.  Reaching aimlessly with your hands will only lead to pointless fouls.

3.    TIP: Go for the steal on the up-bounce.

This is when the ball is moving the slowest, and when your player has the least control.

4.    TIP: Get low.

When in your defensive stance make sure to get low and wide, while staying on the balls of your feet. This will maximize your ability to stay in front of your defender and not let him blow past you.

How to Dominate in the Low-Post ...

Here are the moves you should start practicing right away:

1) Drop step to baseline

After getting the pass, get a feel for where your defender is.

Depending on which side he/she is, give a fake to that side. Then, plant the foot that's opposite to the ball, pivot on it quickly to face up with the hoop and go aggressively to the hoop. Keep your body between you and your defender, keep the ball up high, and flare your elbows out. Also, make sure to extend your hands out in front of you so you're ready to release for a shot right away...this also makes it harder for the defender to block you.

2) Drop step to lane & jump hook

After getting the pass, get a feel for where you defender is. If he/she is on the baseline side, then fake to the baseline, plant your lane-side foot and pivot on it quickly...As soon as you pivot go up in the air for a jump hook with the hand that is opposite the defender.

3) Turn, Face, & Jab

After getting the pass, if the defender is directly behind you, then pivot and face the defender. Keep the ball low and protected.

Give a shoulder fake or a jab step fake, and watch what the defender does. If he/she takes a step back, shoot a little jumper.

If the defender doesn't back off, just drive right past him/her with a quick, explosive step away from the direction that you faked to. Go strong and try to make some contact with the defender's shoulder to get him/her off balance. Most times, you'll even get the foul call because the defender's feet won't be set.

4) Up and under

Pivot and face the defender. Get him/her in the air by faking a quick shot (raise  your chin up to really fake the defender even more). Once the defender rises up or jumps, just get low and go right under him/her towards the hoop. Try to brush against the defender sligthly when you're going underneath, so you can be sure that you're on the quickest path to the hoop. If the ref calls a foul, majority of the time the defender will be called for it.

5) Flash to the elbow or free throw line.

Get up near the free-throw line and out of the paint. Get the ball, pivot, and face the defender. Now, do a quick shot fake to get the defender in the air or off-balance, and just drive right around him/her. Or, you can fake the drive by doing a strong jab-step forward, coming back, and shooting the jumper. The key to this move is getting the defender away from the hoop where you can use your quickness.

6. Back Door Lob

It the defender is denying you the ball by staying in front of you, simply take him to the free-throw line area. Then, plant your feet wide, put your forearm on the defender, and seal him/her off.

Immediately, put your free hand up calling for your teammate to pass the ball over the defender's head. As soon as the guard passes the ball, cut to the hoop and catch the pass to score.

Types of First Steps ...

Use these to get by your man any day ...

1.    Open Step:  For short distances and quick movements, your lead foot will step out while you push off with your back foot. 

2.    Crossover Power Step:  When you have to reach a great distance, this is the one to use.  Your lead foot stays and your back foot crosses over it.  You push off with your lead foot.

3.    Jab Step:  For quick reaction and shorter distances, your lead foot can actually move backward relative to your center of gravity, then push off with your back foot.

4.    Drop Step:  When you need to move backwards or diagonally backwards, your lead foot moves back and you push off with your back foot.

*Important Recap*

To improve your first-step, here's a summary:

1) Get in the proper basketball stance - knees bent, butt sticking out, feet shoulder width apart, stay on the balls of your feet.

2) Use your glute(butt) muscles for explosiveness

3) Get a strong push-off from the balls of your feet

4) Attack the defender's front foot

Here's Awesome Dribbling Drills You Should Do...

These drills will help improve much-needed areas in your dribbling. They are as follows:

1)    Figure 8 Dribbling:

Dribble the ball as quickly as possible in a figure 8 through and around the legs. Use the fingers when you dribble, and dribble very low and quickly. Switch from the right to the left and back to the right. Example: start with the right hand dribbling the ball in front and then dribble through your legs with your right hand, switch to your left hand and dribble from the back, around your left side to the front and back through you legs... then switch to your right hand behind the body and around the right side. Try to go as fast as possible, and your dribbling skills will improve with daily practice.

2)    Up and Downs:

Dribble the ball in front of you about waist high.

Then dribble the ball harder and harder until you're bouncing the ball above your head, without jumping. Then gradually dribble the ball lower and lower until its only bouncing one or two inches from the ground. You'll have to kneel down or bend over to dribble the ball that low. Pound the ball as quickly as possible when you're low. The key is speed.

3 Keys to Rebound Like a Monster...

1) Determination

When it comes to rebounding, you should say to yourself "The ball belongs to me, and only me, and I'm going to get it!"

Be proud of rebounding, feel the rush, want it, desire it...there's no better feeling than grabbing a board under the glass and going back up with it to score!

As soon as a shot goes up, run for the rebound! Don't pause, even for a second. This is a mistake many players make. When the shot is released, they look at the ball and pause before they take off.

Instead, you should get ready for the rebound as soon as the shot is released from a player's hand...think fast and react quicker.

Many times, you'll have to fight for the rebound, jump 2, 3 or even

4 times before you'll be able to grab it. Don't give up and stay determined to grab the ball.

When you do come down with the rebound, make sure to bring the ball to your chest with your elbows out and wide. This helps protect the ball.

2) Positioning

First of all, try to get to the spot in the lane where you think the ball will land. This is very important. You have to anticipate beforehand where the ball is going to go. Even if you're wrong, its ok. With time and practice, you'll start becoming natural at anticipating where the ball will go.

Once you get to that spot, get down low with your knees bent and legs wide, so you have strong base.

Keep both of your hands raised about your shoulders and flex your abs.

3) Aggressiveness

The painted area is the best place to set yourself up for a rebound...but its also the toughest.

Be prepared to be shoved, pushed, and elbowed. If you can't handle being physical, then rebounding is not for you.

If your defensive man is fighting with you to get position, don't stop fighting even for a second. Never relax, keep on fighting stronger and harder.

True aggressiveness means that you don't waste any time at all. As soon as the shot is released, you should rush to get yourself in position. Don't wait to see if the shot is missed, assume that the shot's not going in.

75 percent of all missed shots go in a direction away from the shooter, so use this fact to your advantage. The further the shooter, the further the rebound is likely to be away from the rim.

Study and keep note of how different arcs of a shot bounce off the rim. Shots taken from the side typically go to the other side, shots taken straight on at the basket usually bounce back to the shooter.

5 BIGGEST Training Mistakes Basketball Players Make...

- Big Mistake #1: Overemphasizing Skill Development

Basically, most players focus too much on enhancing their shooting, dribbling or any other skill, and don't spend enough time working on their conditioning and athleticism.

You want to have a good balance, but how do you know what this "good" balance is? You'll find out a little later...

- Big Mistake #2: Neglecting Strengths

A lot of players are so obsessed with improving their weaknesses, that they neglect "perfecting" their strengths. For example, you may not be a great ball-handler, but you're naturally good at shooting.

In this case, most players will then try to work on their ball-handing so much that they never really become "great" at shooting (if you have a natural strength, work on perfecting it).

Remember one thing: If you can perfect...if you become great at a specific skill, your chances of playing at a higher level increase dramatically, because Scouts, Coaches & Recruiters are always looking for players who can fill a "role".

- Big Mistake #3: Lacking a Disciplined Practice Routine (for skill

development)

Its not about practice, its about how you practice. When it comes to working out with weights, most players follow some type of routine...

But when it comes to working on skills, most players "wing it" and spend hours doing a bunch of random things.

If you want to take your Skills to the next level, you need an organized, well-developed routine for improving your skills (this routine should be individual and separate from your team practice).

- Big Mistake #4: Not Paying Enough Attention to Nutrition & Recovery

Its not just about eating well, its about eating the right foods in the right proportions at the right times...

So what you eat, how much you eat and when you eat it all play a vital role in nutrition, and it can make a HUGE difference in your results.

Recovery is also very important. In basketball, "competing demands"

can prevent optimal advancement in any single area. Basically, what this means is that if you play every day, and you try to workout, and you try to practice on your own, all of these things are "competing" with each other and preventing you from recovering properly.

- Big Mistake #5: Not Trying to Make the Right "connections"

Look, if you want to play College or go Pro...even if you want to land a starting role on your high-school team, you have to make the right connections and get the right exposure for yourself.

But it goes beyond knowing the right people. There are specific ways to market yourself and get exposure. There are different outlets, resources and people you can use to get noticed...

To tell you the truth, there are SO many options available for you to showcase your skills, but unfortunately, this is where 99% of players fall short...they simply have NO clue.

Market yourself properly and you can keep moving up the ladder.

How to Be Feared as a Basketball Player...

1) Get in the Offensive Player's "Bubble"

The bubble is the private area of an offensive player. You know you're in a player's bubble when you can make his shot, pass or dribble difficult.

However, you don't want to be too close to your man. Basically, you shouldn't be so close that the offensive player can beat you with one step. But at the same time, you have to be close enough that you if you stretched your arms forward, you can knock the ball away.

Bother him...irritate him...make him worry!

2) Get Low: A good rule to follow is to make sure your head is lower than the head of the player you're guarding. Staying low allows you to move much, much quicker.

3) Dictate Where the Ball Goes

The offensive player can either shoot, pass or dribble. You want to make shooting and passing difficult for him/her by being in their "bubble"...

If they dribble the ball, it'll be to the left or to the right. By overplaying him on one side, you can force him to go only one direction.

The advantage of playing defense in this way is that you know what the offensive player is going to do next...you'll be prepared. By making passing or shooting difficult for him, and by forcing him either right or left, you know the direction the player is going.

Remember, take away the player's options and dictate where the ball goes.

4) Position You Hands

If the offensive player is in shooting range, you should have one hand ALWAYS up, ready to block the shot. Even if you can't block the shot, you'll be able to get your hand in the player's face and distract him.

The other hand should be out and low, ready to poke at the ball if the player dribbles or passes.

So one hand up, one hand low...both hands out towards the player, ready to bother and distract during a shot, pass or dribble.

5) If You Get Beat Off the Dribble

If the offensive player gets by you, react QUICKLY!

Immediately turn around and get super low, staying right behind your man, and trying to run faster than him.

By getting super low, you'll be in position to poke the ball away from behind. This is an easy way to get steals.

Always, always, always follow your man immediately after you get beat. Be on his back and ride it. He should feel you breathing on the back of his neck.

The key is to react very quickly after you get beat, and to stay super low. Think fast!

The above defensive tips need practice, just like any other skill...

Don't treat defense as a secondary priority. Coaches love defense, and it can get you a starting role on a team or even a scholarship.

Be known as a defender. Work at it, practice the skills, and try to improve daily.

By playing great defense, your confidence will go up, and all other areas of your game will improve.

2 MOVES THAT WILL MAKE YOU FAST AND EXPLOSIVE ...

Alright, here's the moves:

1) 2-ball Low Pounding: 

Start in a standing position and spread your legs wider than your shoulders. Squat down by bending at the knees, keeping your back straight. Now, grab two basketballs, one in each hand, and pound both balls to the ground in between your legs.

Remember, the key is to stay low in your squatted position, and pound the balls low and fast...

Stay in this position for atleast 45 seconds, and watch how much your legs burn. PUSH yourself. This drill is designed to develop thigh strength and endurance. Every couple of days, try to increase the time. Never stop improving.

2) Explosive Squat Lay-ups: 

Start under the basket with a basketball.

Spread your legs wider than your shoulders, and hold the ball below your waist. Now, squat down bending at the knees, keeping your back straight. Squat down and touch the ball to the ground and then EXPLODE up and do a lay-up. Do 10 lay-ups just like this and switch to the other side of the hoop. Perform 2-3 sets on each side.

This drill will build explosiveness in your legs, improve your lay-ups, and teach you how take it up strong. As you get better, add more reps or sets to continue building endurance in your legs...