Sitting on the bench is a reality of playing sports. You will probably have to spend some time cheering on your teammates from the sidelines at some point in your career. But if you dream of being on the court, how can you get more playing time?

Talk to Your Coach

The first thing you need to do if you’re looking for more minutes is have a conversation with your coach. Ask to schedule a meeting and have an open discussion about your role on the team and your desire to play more.

The best thing you can do is ask “Coach, what do I need to do or change to help this team be successful?” If you frame your desire to play more around the team’s betterment, it shows your coach that you are a team player and are willing to learn and grow.

Often coaches will explain the role they see you filling for the team, or point out areas for improvement in your game. Once you have a clear guideline of what is expected of you, and what you need to do, you can set out on improving your game.

Put in Extra Practice

The next step is to put in extra hours. If you are behind on your conditioning, get some extra wind sprints in. Maybe your skills need a bit of an upgrade? Try to schedule an extra 10-20 minutes a day of ball-handling or form shooting. If you’re having trouble getting the plays memorized, talk with your coach about watching film, or recruit some teammates to help you before or after practice.

The key is that this needs to be on top of your daily practices. The only way you’re going to earn more time is by putting in more work than the person next to you.

Have a Good Attitude

If you pout about not playing enough, you will most likely play even less. But if you are cheering on your teammates from the bench and spreading positivity, your coach is going to be much more likely to play you more.

Maintaining a good attitude through adversity is a hallmark of a good athlete. Keep your head up.

Make the Most of the Minutes You Have

Be ready to make the most of the minutes you get when you’re put in the game. This means you need to stay involved when you’re on the bench. Know the offense and defense your team is running and know who you’re guarding. After that, focus on playing for the team and giving your utmost effort. You’re not trying to be a star player, but a reliable player.

Don’t worry about making mistakes. They’re going to happen. What shows the coach you’re ready to play more minutes is how you respond after a mistake. Don’t hang your head or mope. Make up for it with a big hustle play!

Work Hard

If you’re not the most skilled player on the team, you will most likely have to make up for it in effort. Everyone should have to work hard, but sometimes that’s not reality. Show the coach how much you want it by giving 100% effort at all times. Every team needs a player who can make hustle plays. If you can be that person, you will get more playing time.

Dive on the floor for a loose ball. Go in hard for a tackle. Dive for a line drive. These are the little things that go a long way to show the coach your dedication.

Transition to a New Position

If you’re not getting playing time because there are a lot of players ahead of you for a certain position, consider talking with the coach about switching to a new position. Let’s say the team already has four post players. Then, maybe can you work on your shooting and transition out to a wing player. If you’re the third-string quarterback, consider possibly transitioning to safety.

Taking this route means learning a new set of skills and taking up a new role on the team, so it might take a little longer for this to earn playing time. But it is something to consider if you’re really trying to up your minutes, as it makes you a more versatile player.

You May Not Get More Playing Time

Even if you follow all of these tips and do everything right, there may not be room for you to have more minutes. This is a critical point for an athlete because you can accept this fact and decide to enjoy the experience and be the best teammate possible. Or you can let it fester and come between you and your teammates and coach. I urge you to try and come to terms with your role on the team.

And, the beauty of sports is that things change quickly. You may unexpectedly get your shot because of a teammate’s injury, players graduating, or even a new style of play. No matter what happens, try to find joy in being part of a team, getting a good workout, and participating in a sport you love.

Where to Put Sports Experience

Being a student-athlete is akin to working a full-time job. If you find yourself lacking in work experience, don’t worry. You can build a behavioral resume, which highlights more about who you are as a person, and your skills and qualities, rather than your work experience.

You can list your sports experience under Leadership Experience, Related Experience, or Activities headings on your resume.

Transferrable Skills

The list of transferrable skills between sports and work is long. It’s important to clearly show how your experience as an athlete will make you a better employee. Here are some key skills to make sure you have on your resume and how to include them.

Time management

As an athlete, you know how to be on time to practice, get your schoolwork done, and organize your schedule. This means employers can trust you to show up on time and get your work done. You can include this skill on your resume like this:

• Committed 30+ hours per week to games, practices, and meetings while also maintaining a 4.0 GPA.

Coachability

The ability to take constructive criticism is important for finding success in a new position. As an athlete, you are coachable and take direction well, so employers will easily train you. You can include this quality on your resume like this:

• Received Most Improved Award for the 2020 season
• Worked individually with a shooting coach and improved my shooting percent from 32 to 57 percent

Teamwork and Collaboration

As part of a team, you learn to work with others to a common goal despite any differences. This is huge for finding success both on and off the court. Include this on your resume like this:

• Organized monthly team movie nights to integrate first-year students into the group

Leadership qualities

Regardless if you were or weren’t a team captain, demonstrate how you showed leadership. Being a leader means you have skills, including communication and respect. Include it on your resume like this:

• Team Captain for the 2020-2021 season
• Organized meetings to promote good team communication and mentored new players

Other Components of Sports

Sports also provide opportunities to receive awards, coach camps, and attend seminars. Make sure to include all of these on your resume as well. An example could look like this:

• Women’s Basketball Captain
• Four-time Varsity Letter recipient
• Conference Scholar-Athlete First Team 2019
• Coached 25 young athletes in player-run summer camp
• Student-Athlete Advisory Committee (SAAC) member

Other Tips

When you’re writing a resume, always remember to use strong verbs, typically written in the past tense, including:

• Achieved
• Led
• Created
• Designed
• Collaborated
• Produced

Craft your resume for the job. Most companies use computers to check the resume before it reaches an actual human, so include the keywords mentioned in the job listing.

Have another person read over your resume to check for any spelling errors or punctuation mistakes. Even better if they know you well and can add to the list of awesome things to put on your resume.

Resume Examples:

Related Experience

Women’s Basketball Team, WS High School 2012-2015

• Elected Team Captain 2015
• League Champions 2015 | Division Champions 2013, 2014, 2015
• Managed 15+ hours per week of practice and competition, as well as a full class schedule
• Coached camps of 45 young athletes to help develop basketball and leadership skills
• Devoted time to facilitate team-building activities outside of scheduled practice hours

Activities

Women’s Basketball Team, P. University, Portland 2015-2019

• 4-year starting player
• Leading Conference Offensive Rebounder 2018
• All-Conference Team – Honorable Mention 2018

Overall, your experience as an athlete will speak for itself, but you want to do your best to promote yourself to future employers. Your resume is your opportunity to list all your accolades and awards, so don’t hold back.

So how do you bounce back from the holidays?

First off, holidays are a break. And a break is good for athletes who have been pushing hard for months. The body needs time to recover, and the holidays are an excellent chance to unwind and relax. And while it may feel like you’re losing all of your conditioning with every minute sat on the couch eating pumpkin pie, the reality is that you won’t lose it that quickly. If you’re only resting for a few days, up to a week, you won’t see major drops in fitness levels. So take the break and enjoy having some time off from your sport.

That said, you can do things to facilitate your return to sports once the break is over.

Move Your Body

While it is important to get some rest, light workouts can help keep your body limber and move while on holidays. Incorporating yoga, walks, easy runs, a light lift, or other forms of cross-training that you find enjoyable, is a great way to keep your body in motion without training to the max. Maybe you can get some shots up or invite a friend or relative to join you for a jog. Take ten or fifteen minutes to stretch out your muscles after sitting on planes, trains, and automobiles for travel. Plus going out for a walk after a big holiday dinner is a great way to help your body digest all that delicious food.

Fuel Up Properly

The holidays are often jam packed with festivities and food. So much food. And while it’s great to enjoy pie and cookies, try to enjoy in moderation. The biggest key, though, is that you also resume healthy eating habits when you resume training after break. You’ll need the proper fuel to jump back into a challenging training regimen. Make sure to incorporate fruits and veggies, along with sufficient protein to make sure your body has everything it needs to get back to the game.

Get Ahead of the Slog

Often the first day or two back to practice will be rough. The legs will be moving slow. The lungs may be protesting. And through it all, coach will be yelling about getting into gear. If you want to avoid this sluggishness, get ahead of the game. Ramp up your activities the day or two before you return to practice so that your body remembers what it is like to train. There is no need to go all out, but getting in a good hard workout will restart your body and make the transition easier when you’re back on the court or playing field.

Don’t Stress About the Comeback

Overall, holidays are there for you to enjoy. There is already precious little time to take away from the sport for athletes in season during the holidays. You don’t need to take up that special time with friends and family worrying about getting back to the sport. What little you lose after a break can quickly be made up in a few days of practice. Enjoy the time away from school and sports. Let your mind and body rest. Your sport will be waiting for you once the holidays wrap up.

If you’re used to the fancy training facilities of your college or high school, returning home for the holidays can be a tough transition. Unless you’re lucky enough to have a full-blown gym in your garage, it can be tricky to figure out how to keep up your workout regimen over winter break.

For those athletes who are trying to find ways to work out this holiday season, here are some ways to get in a sweat over the winter break holiday.

Deck of Cards Workout

This workout is a great option if you don’t have anything more than open space and a deck of cards. There are many different ways to customize this workout to suit your needs, ability, and environment.

Shuffle your deck of cards. Set each suit as a workout. The card value is the number of reps you’ll do. You can count all face cards as 10, or to make it extra challenging J=11, Q=12, K=13, A=14. Or Aces can be a lap around the block. Now flip over the top card and begin. Time yourself to see how long it takes to get through the deck!

Here is some inspiration for different exercise combinations. But really the options are as endless as your imagination.

Full Body:

• Squats
• Pushup-ups
• Jumping jacks
• Situps

Lower Body:

• Squat jumps
• Lunges
• Bridges
• Weighted deadlifts

Cardio:

• Jumping jacks
• Burpees
• Mountain climbers
• Shuttles

Create your own Tabata Workout

A Tabata workout is when you alternate between 20-second intervals of all-out (as in your 100-percent max) effort and 10-second intervals of rest for eight total rounds. This is a challenging workout but can be tailored to any skill level. You can do bodyweight exercises entirely, or if you have access to dumbbells or weights, you can incorporate lifts as part of the workout.

This is a type of High-Intensity Interval Training, or HIIT. This means that you get the most from the workout when you push yourself as hard as you can during the work sections of the workout, which is why this type of workout maybe not be as good for beginners. You don’t want to compromise on form in the rush to push yourself. Here are some examples of different Tabata workouts.

Bodyweight:

• Jumping jacks
• Pushup
• High knees
• Squat to overhead press

With Weights:

• Sumo squat with bicep curl
• Squat to overhead press
• Renegade row
• Dumbbell/kettlebell swing

Plyometric:

• Lunge jumps
• Squat jumps
• Burpee
• Mountain climbers

Remember 20 secs on one exercise, 10 secs of rest, then 20sec of the next exercise. Once you’ve finished one circuit, start again from the beginning. Many free Tabata timer apps can help you keep track of the workout.

Running Workout

If you’re from a place where the weather isn’t terrible over winter break, consider going out for a run. And if it is freezing and snowy outside, see if you can find a treadmill to get in a run.

A recovery run is a great option for a winter break workout. You can take it easy, with two minutes at a medium pace and two minutes at an easy pace. You can run blocks, one hard and one at an easier pace if you’re running outside. Or just take a nice jog around your neighborhood to get a sweat in.

Use the Nike Training App

The Nike Training App is a great resource for athletes. It is a free option for guided at-home or gym workouts. There are multiple filters to sort the workouts, including by muscle group, workout focus and the equipment you have available to work with.

These guided workouts have videos demonstrating proper form and an encouraging voice-over that provides tips while completing the exercise. There are also recommendations for scaling the workout up or down in ability level.

Gym Shark App

While not as clean-cut as the Nike Training App, the Gym Shark App is also a good resource for student-athletes. You can follow various workouts created by other users and trained professionals. Or you can create your workouts and track your progress as you progress through your training.

Here’s how you can step up to the challenge of being a bench player and embrace the important role you play for your team.

How to Contribute at Practice:

Push the Starters

The best thing you can do as a bench player is play hard in practice. This is great for two reasons. First, you’re pushing the starters so that they’re more prepared for tough opponents in games. This raises the level of the entire team. Second, it makes you a better player as you strive to compete against and learn from your teammates.

Show Up

Show up. To everything. Every practice. Every team event. Every film session. These are all opportunities to show your dedication to the team, as well as build team cohesiveness. If you are hoping to earn more playing time, showing up to every event sends a message to the coach that you are engaged and dedicated to the team.

Encourage Team Camaraderie

Sometimes not being a starter can cause players to resent their teammates. This attitude can quickly tear a team apart. Go the opposite direction and do what you can to encourage team camaraderie. In practice, give high fives, call good play, and always be encouraging. Even outside of practice, consider hosting team dinners or study halls. These are all great ways to bond with your teammates so everyone plays better together.

How to Contribute During a Game

It can be excruciating to sit on the bench for the majority of the game. But this is a key moment for bench players because there is still an opportunity to contribute so much to the game. If a player sulks or pouts or doesn’t pay attention because they’re not playing, they take away from the teams chance of success. These are all great ways to give back to your team, even from the bench.

Cheer On Your Teammates

Positive energy is one of the best things you can bring from the bench. Cheering as loud as you can for your teammates not only makes them feel great, but also keeps the entire team’s energy high. There’s nothing better than having your team share in your success. If you cheer on your teammates for a big rebound or a nice shot, they’ll return the favor when it’s your time to shine. Get loud and get hyped.

Stay Engaged

Communicating on the sidelines isn’t merely cheering. Players on the bench are pivotal for helping things run smoothly. Play calls and shot clock countdowns are easily missed in the craziness of the court. Repeating the play calls, keeping an eye on and counting down shot clocks, and calling out important information can help to make sure your teammates on the court don’t miss a thing. But you can only do this if you’re staying engaged and interested in the game.

Have Good Body Language

Some players will slouch, pout, look into the stands, chat with teammates or relax into their seats when they sit on the bench. This tells your coach and teammates that you don’t care about the game or the team. It is okay to come off the court frustrated and upset, but cool off quickly and get your head back in the game. Be focused on the match, prioritize cheering on your teammates and get excited for your team.

Know the Opponent

Pay attention to the other team. Know their plays, their players and what they run. If you do this, not only will you be able to help your team from the sidelines by calling out screens or different key information, but you’ll also help yourself. The time will come when it is your turn to play, and being prepared for you opponent will make huge difference in your ability to succeed.

Make the Most of Your Minutes

Whether you get three minutes or fifteen, make the most of your time on the field. You can do this by staying engaged in the game, knowing your role, and working hard. Starters will never be able to play the entire game, so your chance may come in a pivotal moment. Make sure that you’ve done the work ahead of time to be ready for your chance.

When you’re on the bench, your role is to be the best teammate possible. You’re a hype man. You’re a cheerleader. You’re a support system. Whether you’re a starter taking a break or a player who has never left the pine, you play an important role in the team’s success when it is your turn to sit the bench.

Whether you are traveling with family, for a study abroad semester or even after you graduate, I encourage you to take time to play the sport you love when you travel. You may be surprised by the people you meet along the way.

My Experience

My first experience playing basketball abroad was on a high school trip to China, where I and a few other Americans joined forced to play against the local high school boys team. We played for over an hour before finally snagging a victory. By the end, all the Chinese high school students were cheering us on to victory.

That was my first taste of playing sports internationally. Despite the language barrier, I could hop in and have fun playing the game I loved. Competed against a different playing style and new techniques and brought home a tactic or two to use in my own game. And that was just from a single game.

Then I moved to Taiwan for two years. Two months after graduating from college, I moved across the world to teach English. Fresh off my final college season of basketball, I was eager to get back on the court. But first, I had to overcome massive culture shock and settle into my new job. I was overwhelmed by the transition to a new country, playing sports faded to the background of my priorities.

It wasn’t until I moved to a new city that I started searching out different basketball groups. I showed up at open gyms and stepped onto the court with my language skills and a desire to play. A lot of the time, people were surprised to see a foreinger on the court. But they quickly welcomed me into the game once they realized I loved it as much as they did.

During my two years in Taiwan, I built up a whole network of teammates who became great friends. We’d grab dumplings for dinner together at a night market and then head to the court to play basketball for hours. My language skills improved rapidly as I started speaking with locals on a daily basis. And I was introduced to a side of Taiwan that I would never have found on my own.

It was an amazing experience and one of my most treasured memories. And it all started because I dared to show up to the court.

What You Gain

Playing sports abroad has so many benefits. Whether you’re in the country for a couple of weeks, a few months or even years, there is something to gain by searching out a game nearby.

First, you get to play the sport you love. After sitting on buses, planes and trains, a workout always feels good. It’s a great chance to shake off the jet lag and get a sweat in.

It’s also a great chance to make new friends. You don’t need to speak the same language to play sports together. And playing a pick-up soccer game or dropping in on a skateboarding rink is a great way to meet locals and connect with people from different cultures.

You’ll also get some lessons in the local language. At the very least you’ll learn the basic words you need for the sport. Ball. Foul. Pass. Screen. Nice play. But this is also a cool chance to stretch your language skills and talk with your new friends. If you’re on a study abroad, this is a great way to transition your language learning outside of the classroom. If you just have an interest in the language, you can learn some basic phrases.

Chances are, if you show up a couple of times, you’ll build connections with other athletes. And this opens up a whole new world of opportunity to explore the place where you’re traveling. The possibilities are endless, and only there if you give it a shot.

How to Get In the Game

If this is something you’re interested in trying, it may take a little research to find a place to play. You can check sites like Meetup, Facebook or local sites ahead of time to see if groups play together regularly.

Or you can wait until you’re in your new city and use Google maps or walk around the neighborhood to find a local court or field. Often, in the evening, when everyone is out of school or off work, the games will begin and you can walk up and join.

Don’t be shy. It can often be intimidating to walk up to a game where you don’t speak the language and don’t know the system. But most of the time, people will be really curious and will ask you to join. It can also be helpful to have another local bring you to the court to ease the transition too.

You don’t have to be a professional to play overseas. Pretty much anywhere you go in the world, there will be the chance to play your sport. Give it a shot and see what happens. It may lead to you some amazing memories.

Everyone knows defense is the key to victory, but tough defense is a team effort. This means that every person on the court needs to be playing hard whether on-ball or on the weak side. While lockdown one-on-one defense often gets to be the star of the show, help-side defense is what makes teams great.

Help-side comes from players on the weak side (non-ball side) of the court. They need to be able to help any penetration to the middle or low post and get back to their offensive player on a skip pass. When a team has good help-side defense, it elevates the entire game. Teammates know they can go for riskier steals or play tough defense without worrying about getting beat since the team has their back.

Typically, help-side players will play off the opponent, and if they are two passes away, they will be on the “I” or near the split-line of the key. This position closes down the middle so that no cuts or passes can get through to the hoop. But this can be tricky to master.

So, how do you level up your help-side defense?

Keys to Help-Side Defense

Jump to the Ball

Every time the ball is passed, you need to jump to the ball. Not hop, not jog. Jump. This will get you in position quickly, ensuring that the offense won’t have time to slip through the middle and get to the basket. Help-side is not a defensive break. You’ll be working hard to get into position as the ball moves around the court.

See Ball / See Player

When you jump to the ball, jump to where you can see both your player and the player with the ball. Your hands should be up on defense anyways, so this is a great time to point at both players to make sure you can see them. This position will typically have you drop back a little to keep both players insight. Seeing both ball and player will ensure you can provide help when needed and ensure you don’t get beat on a backdoor cut. This is known as “keeping your head on a swivel.”

Communicate

Talking to your teammates is huge for defense, but especially so when it comes to help-side defense. First, when a player gets beat on defense, they should communicate so that teammates know to step in and help. Second, players in help-side defense should communicate by saying “I’ve got your help” or “help-side, help-side” so that their teammates know they have their back. This builds trust. When players know small mistakes on defense won’t mean a wide-open layup, they are willing to be even more aggressive on defense.

Help the Helper

Good help-side defense doesn’t stop with the first help-side player. Once a player is beat on defense, the help-side needs to step up, and everyone else needs to rotate to help the helper. For example, if the weak-side post goes to help on the strong-side, the weak-side guard needs to drop down to the key in front of the post to cut off an easy dump pass. Being aware of when you have to help the helper means being focused on defense and communicating effectively. But this step is key to defensive success.

Drills to Practice Help-Side

These drills help with positioning, recovery and rebounding for players in a help-side position.

Shell Drill

This is a common defensive drill that can be as simple or complex as you need. With the offense stationary and moving the ball around the perimeter, players have to transition between on-ball and help-side defense.

Weak Side Rebounding

Help-side defense doesn’t end when the shot goes up. To finish a great defensive possession, you have to secure the rebound. This drill has two players on weak-side. Their defense shifts until the shot goes up, then from help-side position, they have to block out and rebound before the other team gets the ball.

Look at this write-up

4 on 3 Overload

This is a challenging defensive drill that puts together skills players have been developing. It forces players to communicate and rotate correctly on defense by playing a person down. Start stationary, and eventually work up to full play.

“You can almost learn more from watching than you can from doing.”

When I was growing up, my father would always tell my brother and me this as we sat down to watch the Sunday night football game or sat on the sidelines of the high school basketball game. He would point out mistakes, break down the offensive strategy, or analyze how the defense was successful. All of this was just for fun. It wasn’t until I got to high school and college sports that I realized the power of watching game film.

There are many different ways and reasons to watch a film, but one thing is true throughout. If you approach the film with a clear goal and an analytical mindset, you will learn more about your sport and become a better player.

So how do you get started?

First off, grab a piece of paper and a pencil. Have a place to take notes. That’s how you’ll remember everything you’ve learned during the session.

Next, set a clear goal for what you want to get out of this session. Are you focusing on personal skill development? Are you scouting an upcoming team? Are you breaking down plays? Once you know what to focus on, you can choose the best type of film to watch.

TYPES OF GAME FILM

Full Game Film

This involves watching a whole game all the way through. You can watch a professional or college game live or find old films on Youtube. What you’re trying to see is the general overview of your sport. You’ll be able to pick up on playing styles, offense and defense, and different strategies as the tide of the games shifts and flows.

Specific moments that you can watch for include:

• Play execution
• What causes shifts in momentum
• What is effective against a particular defense
• Key mistakes to avoid

Watching Opponent Team Film / Scouting

Scouting an upcoming opponent has a few different aspects. You can focus on general team performance, including the defenses, offenses, and any press they may run. You can prepare for specific plays they may run. Or you can even narrow it down to specific positions and players that you may be guarding.

If you’re watching for the opposing team’s plays, it is best to watch multiple clips of them running that play. Look for where the plays are successful and where they break down. What do you need to watch out for so you don’t get beat? How can you anticipate and disrupt their plays?

If you’re watching a specific player or position, break down the film session into offense and defense. While watching offense, analyze their dominant and weak hand, what special moves they use to beat the defense, and how they are utilized within the offense. When watching their defense, analyze where and how they typically get beat, weaknesses in size/speed/strength/agility that you can exploit, and tendencies for fouls.

All of this information can be used to prepare you for upcoming competitions. You know what to expect from the other team and what you need to do to succeed in the match.

Watching Your Team Film

This is a great option for watching as a whole team, or even in position groups. Watching your team play is great for noticing areas of improvement in execution, movement and position on the field, and teamwork.

Specific moments to analyze include:

• Why and how an offensive play breaks down
• Where and how the opponent is beating your defense
• Connections between positions (i.e. Guards feeding the ball into the post)
• Which plays are effective in specific scenarios
• What leads to offensive success

It can be very beneficial to discuss what you see with your teammates when watching your team film. They may have a different perspective to offer. You may not have been on the same page about how an offense was run. This discussion will heighten your cohesiveness and improve your overall teamwork.

Watching Yourself

Watching your game film is a great way to improve. While you can applaud your successes, this is also a great time for a critical analysis of areas of improvement. When you’re in a game, it isn’t always easy to tell what went wrong. This is why watching film is an excellent tool for figuring out how to fix the problem after the fact.

What to watch for:

• Plays where you made a positive contribution to the team
• Incorrect reads, and the action that should have been taken
• Positioning, including with-ball, off-ball, and defensive positioning
• Plays that broke down and what could have been done
• Skill specific analyzing (i.e. rebounding, tackles, corner kicks)

Remember to keep a healthy balance between praise and critique. And even when you make a mistake, don’t get too focused on the failure. The point of watching a film is to help you improve and avoid that mistake in the future.

Watching For Skill Development

If there is a new skill that you’re trying to develop, watching a film can be great for finding a person to emulate. You can analyze techniques and then take that knowledge onto the field. You can watch clips of pros or even other players in your league that has mastered the skill you are working on.

What to watch for:

• In what situations is the skill used
• What are the steps to executing the skill
• What makes this play so successful

Watching film is a great way to take your game to the next level. And whether you’re watching Sunday Night Football or in an intense team film session, there is always something to be learned just from watching.

How do you overcome that block and get your shot back on the right track?

If you’ve ever played golf, you may have heard of “swing thoughts.” These are small phrases golfers keep in mind during their swing. Each one is created for the individual to help them have solid form. This same technique can also be used by basketball athletes looking to keep their shots smooth. Consider creating a list of “shot thoughts.”

The Benefit of Shot Thoughts

The mechanics of a basketball shot are complicated and can vary wildly from athlete to athlete. Often it is a combination of problems that are throwing your shot out of whack, one problem causing a domino effect on your form. Having a few shot thoughts can help you identify the largest and most disruptive problems quickly and help you sort them out right away.

Develop your shot thoughts in partnership with your coach. It can be easier to train independently since you have created a clear checklist of issues that may crop up. You can become a better basketball player as you learn to identify the problems on your own and self-correct.

What Makes a Good Shot Thought

The key when it comes to shot thoughts is to keep it short and simple. You don’t want to overwhelm your brain and cause yourself to overthink. You want to create quick touchstones that keep you on track. Everything should be as fluid, natural, and relaxed as possible.

Tailor your shot thoughts to your form and be specific. Instead of something vague like “follow-through,” you can give a short but specific example, like “[reach] into the cookie jar” or “relaxed, floppy wrist.” It can also help to have them listed sequentially as your progress through your shot.

Focus on what you need to do to improve, not what you are doing wrong. This keeps you focused on something productive in your shot instead of trying to avoid a bad habit.

Don’t get lost in the details. Focus on the bigger components of your shot that give you problems, and trust that the others will fall into place as you smooth out your form.

How to Create Your Shot Thought

First, work with a coach to break down what is and isn’t working for your shot. Identify how your shot changes when you’re under pressure. These are all moments when form tends to break down and can help identify your focus points.

Next, create your list of 2-4 “shot thoughts.” Focus on key moments in your shot. These are typically technical cues, like “elbow in” or “catch in triple threat,” but could also focus on shot rhythm, external factors, or a physical cue. My most recent list of shot thoughts is: wrist cocked, drive the elbow, finish high.

Test them out. Have someone rebound for you and spend 10-15 minutes taking fluid shots around the court. When you miss a shot, analyze what felt wrong and choose one of your shot thoughts to keep in mind for the next rep. Maybe keep one in mind for ten straight shots. Or switch it up based on how your form is flowing. The key is to use your shot thought as a reminder of a positive action to take in your next shot.

Adjust as needed. As you iron out different problems with your shot, your shot thoughts will inevitably change. Some you might need only for a week, some may come and go throughout the season and some you might keep forever. For some players, it might be better to do less thinking while shooting. Know what works best for you, but don’t be afraid to try out a new technique.

Overall, shot thoughts are a great way to self-correct when struggling with your basketball shot and quickly refocus on positive change. So the next time you’re in the gym, it’ll all be nothing but net.

A lot of the time, you know, going into a game, you’re going to be outmanned. It’s easy to see from the roster if the team will be bigger and taller than you. Often, in this scenario, your coach will have a game plan. They may trap in the post, deny from the wings, or play a certain defense. Whatever your coach draws up, do your best to follow that system.

But even if you’ve got the right defense, sometimes the play breaks down. You might get switched onto a post. You might be undersized in the Position. So how do you defend a dominant post player?

Well, first off, know that they’re going to score. You can’t win every possession against someone who has height on you. Don’t let this get in your head. If you use these tips to play tough, scrappy defense, you might be able to throw them off their game.

Don’t Allow Them to Get Position

The best thing you can do is not let the player get set up where they want to be. This means meeting the post high, near the top of the key, and redirecting them in their path to the block. Suppose you have established your Position at the elbow. In that case, they will have to move around you, and you can force them into an easily defensible position. This is called bumping the cutter. If you do your work early, it will cut down on their effectiveness in the post.

Commit to Your Basketball Defense

Different coaches will utilize different defenses, but you will often be playing either full front or 3/4 front defense if you’re outmatched in the post. For a full-front defense, make sure you entirely seal off your player behind you, call for help, and trust that your teammates will back you up. This forces the offense to make a tough lob pass over your head. For a 3/4 front defense, make sure you split your opponent (one leg in front, one leg behind) and keep your hand high to tip away balls.

Whatever style your coach asks, commit to playing tough defense that way. But if there is a particular style you prefer, consider sitting down with your coach to talk about it.

Use Their Size Against Them

Often, bigger post players are used to throwing their weight around in the low block. Use this against them. If they sit on your legs in a post up, quickly move back a step so that they lose their balance. If they go to back you down with a hard drop step, you can “pull the chair” and move out from where they expect you to be, causing them to lose balance. If they drop their shoulder into you, you can take charge. These are all techniques that are dependent on you having been playing tough, physical defense and then making a quick switch. This helps to make sure that you keep the player honest.

Have Good Footwork

We’ve established that you’re not going to beat this opponent with your height, so the next best thing is to play solid defense. Once they get the ball, the key is to adjust your stance and get your body between them and the basket. You’re most likely smaller and more agile, so use your speed to your advantage to move quickly to counter their drop step or crab dribble. If they can’t get a clear path to the basket, you force them to take a tough shot, and are also still in good position for the rebound.

Call For Help

You don’t have to go it alone. Often, your teammates will be ready to spring a trap or provide help-side defense, but you have to let them know when you need it. Make sure to communicate clearly with “Help!” “Low Side,” “Go,” or whatever phrase your team settles on. Your team needs to hear you help you, so make sure you are loud and clear.

Know It’s Gonna Be a Battle

If you’re a small forward, you need to be prepared to work harder than your opponent anytime you step on the court. One thing you can do to help is to make sure you get strong in the weight room, but you’re going to have to step on the court and battle at the end of the day. Play tough, play scrappy, and don’t give in to their size. If you play this way, you’ll keep them from doing what they want to do and throw them off their game.