By having a strong core, players will notice an increase in performance, a reduction in injury, and longevity in their playing time.

What Is Your Core?

Before jumping into how having a strong core can help make you a better basketball player, one important thing that needs to be cleared up is what exactly makes up your core. Most people think that the core area is just your abdominals, however, they would only be checking off one of many boxes. The main muscles that make up your core include:

Rectus Abdominis (your abs)

Transverse Abdominis (deep abdominal muscles that wrap horizontally around your midsection)

Erector Spinae (muscles next to your spine that help keep you erect and with proper posture)

Internal and External Obliques

Diaphragm (the breathing muscle found on the top of your core)

Pelvic Floor Muscles

These muscles (and others) are broken up into two groups, the movers and the stabilizers, and essentially help your body do exactly that, move and stabilize.

Increased Power and Explosiveness

Whether you want to beat a defender to the hoop off a dribble, box him out for a rebound, or launch a jumper from downtown, core strength is vital for generating both power and explosiveness. As the core muscles transfer force from the lower body to the upper body, players will notice an improvement in areas such as shooting and rebounding in addition to their movement on the floor.

Enhanced Agility and Quickness

By having a stable and strong core, players will notice they are more agile and in their ability to change directions quicker. Improved fundamental movements such as pivoting, cutting, changing directions and quicker reloading for multiple jumps will make them more effective on both ends of the court.

Improved Endurance

With a strong core, basketball players (and all athletes) are more likely to maintain proper form and technique with their in-game movements throughout the duration of the practice or game. Rather than getting fatigued earlier, players will be able to perform at a high level for a longer duration of time.

Improved Gameplay and Skills

In addition to a strong upper body, a strong core helps with stability and control when it comes to basic gameplay skills such as passing, shooting, layups, dribbling, rebounding, and defending. By maintaining a strong base, players will notice an increase in their shooting and passing consistency, precision, and distance.

Stability and Balance

In a game that involves constant changes in pace, direction, and roles, as well as jumping and landing off of either one or both feet and often while absorbing some sort of contact, stability, and balance are two key elements for a basketball player. By having stability and balance during these movements, players will likely be more effective and successful.

Injury Prevention

Players with a weak core will often find noticeable imbalances in their body. This can lead to various lover body injuries such as strains and sprains to the ankles, as well as sore knees, achy lower back, hips, and pelvis area.

Quicker Recovery and Rehabilitation

There is nothing worse than sitting on the sidelines with a nagging injury that just will not heal properly. With a strong core, players are likely to bounce back quicker from injuries that depend on having a strong sense of balance and stability, such as a sprained ankle, lower back tightness, or a knee injury.

Improved Posture

Having proper posture can not only help a basketball player physically but also mentally and emotionally. From a physical standpoint, proper posture can help improve agility, movement, and shooting accuracy. Mentally, having proper posture can help you focus on the action on the court while sitting upright on the bench, rather than slumped over. This will also show your coach that you are focused and paying attention, rather than looking like you are exhausted and don’t care. From an emotional standpoint, having your shoulders hunched over and your head hanging is a sign of defeat, something you never want your opponents to see.

How To Develop A Stronger Core

Incorporating exercises that focus on the abdominals, lower back, hips, and obliques into your weekly workout program will help to develop a stronger, more stable core. However, it is also important to implement exercises that improve flexibility to complement your core-strengthening workouts.

The following ten exercises can be done anywhere at any time without any equipment, either for time or reps.

Plank variations

Dead Bugs

Russian Twists

Bicycle Crunches

Leg Raises

Superman

Bird Dogs

Flutter Kicks

Wood Choppers

Windshield Wipers

Whether they play in the NCAA, the NBA G-League, or Overtime Elite, sixty young men will hear their names being called across the stage at Brooklyn’s Barclays Center next June.

Of those sixty players, the following fourteen are the most likely to be among the first-round lottery picks (listed by name, not predicted draft order). While it is far too early to predict where each player is going to be drafted, we can take into consideration what each NBA team needs and which ones will be in the lottery.

As it is a fairly weak draft class, compared to the last couple of years, don’t be surprised to see a number of picks moving teams.

Aday Mara: UCLA Bruins

Potential Draft Team: Charlotte Hornets

The Charlotte Hornets have one of the pillars of their franchise already set in place with LaMelo Ball running the point. They are hoping that the second overall pick from the 2023 Draft, Brandon Miller can fill the role on the wing. Adding a young and talented big man who can space the floor on both ends is the next step.

7’3″ / 240 pounds with a 7’7″ wingspan certainly fits the bill for a big man. Add to the fact that the Spanish center is a talented inside scorer, capable passer, and mobile defender and the Hornets might have just found their third pillar.

Alex Sarr: Perth Wildcats (NBL France)

Potential Draft Team: Portland Trail Blazers

It’s inevitable that All-NBA point guard Damian Lillard and the Trail Blazers will be parting ways, it’s just a matter of time. When that day comes, the team will turn the keys over to their youth, guards Scoot Henderson, Anfernee Simons, and forward Shaedon Sharpe. All that is missing is someone in the paint.

For the second straight year, a seven-footer from France will be one of the more intriguing players in the draft. While he doesn’t have the skillset of Wembanyama, Sarr does have the athleticism to run with the young Blazers backcourt and the shot-blocking presence to potentially be Portland’s focal point defensively.

D.J. Wagner: Kentucky Wildcats

Potential Draft Team: Toronto Raptors

The Toronto Raptors are in a state of flux. They lost their starting point guard to the Houston Rockets with nothing in return (although they filled the role with Dennis Schroder). Their best players are often part of trade rumors and they have yet to turn the keys of the franchise over to forward Scottie Barnes.

Wagner is projected to spend just one season with the Wildcats, playing both backcourt positions. Standing just 6’3″, Wagner brings questions as to whether he will be able to physically match up with other NBA shooting guards. A strong finisher at the hoop, Wagner uses creativity and confident ball handling to get to the basket.

Donovan Clingan: Connecticut Huskies

Potential Draft Team: Indiana Pacers

The Indiana Pacers have slowly been putting the puzzle pieces together and are close to once again becoming a playoff contender in the Eastern Conference. Standing 7’2″ / 265 pounds, Clingan is a mountain of a man, who uses his natural gifts on both ends of the floor.

While he isn’t the most athletic, Clingan does run the floor well and uses his size to be an effective rebounder and shot-blocker. A throwback to the old-school big man, Clingan has a soft touch in the paint and likely won’t roam too far away from the hoop. With Tyrese Haliburton and Bennedict Mathurin in need of a pick-and-roll partner, the Huskies sophomore would be a great backup or even running mate to Pacers’ current center Myles Turner.

Elmarko Jackson: Kansas Jayhawks

Potential Draft Team: New Orleans Pelicans

While he will have to battle a number of other Jayhawks for the spotlight in both stats and minutes, Jackson is projected to be one of the elite young point guards in the 2024 draft class. Although like many young players, his jumper remains a work in progress, Jackson has the ability to get to the rim using his speed, length, and athleticism.

The Pelicans are one of the biggest question marks entering the NBA season. Brandon Ingram should have been one of the leaders for Team USA at the FIBA World Cup but found himself playing a minimal role. If Zion Williamson is healthy, the Pels are a contender for a playoff spot. If both of these former Duke Blue Devils fail to live up to expectations, a trip to the lottery is in the team’s future.

Isaiah Collier: USC Trojans

Potential Draft Team: San Antonio Spurs

Yes, the Spurs lucked out this past summer with the addition of predicted franchise savior Victor Wembanyama, but the team is still likely to struggle as the phenom from France figures out the NBA game. And since every good big man needs a point guard, look no further than USC’s Isaiah Collier.

A pass-first point guard, Collier is a great pick-and-roll instigator. While he is built more like an NFL running back at 6’4″ / 205 pounds, Collier can either use his speed to play the finesse game or size to slow the game down and play some bully ball in the halfcourt.

Izan Almansa: G-League Ignite

Potential Draft Team: Dallas Mavericks

With MPV candidate Luka Doncic and All-Star Kyrie Irving occupying the backcourt, the Dallas Mavericks can use some help in the paint.

This past summer 6’10” Spanish forward Almansa launched his name up the NBA draft boards by winning a gold medal and MVP at the FIBA U19 World Cup. A year earlier Almansa captured a gold medal and MVP at the FIBA U18 European Championship as well as a silver medal and MVP at the FIBA U17 World Cup. While his shooting range isn’t that of a prototypical modern North American big man, he does have a soft finish at the hoop and is an excellent rebounder and shot blocker. All of which the Mavericks are in need of.

Ja’Kobe Walter: Baylor Bears

Potential Draft Team: Atlanta Hawks

Rumors of All-Star point guard Trae Young leaving Atlanta for brighter lights have been spreading for the last couple of years. Why the Hawks would want to trade their only star player is slightly baffling, but sometimes change is a good thing. Whether Young stays or not, the Hawks can use some backcourt depth.

Standing 6’5″ with a 6’10” wingspan, Walter is a silky smooth shot maker, basically a hybrid of Young and current Hawks shooting guard Dejounte Murray. With the Bears losing three of their top three scorers to the NBA, graduation, and transfer, Walter will be asked to carry a significant part of the scoring load in his predicted one-and-done season.

Justin Edwards: Kentucky Wildcats

Potential Draft Team: Chicago Bulls

For the last couple of years, the Chicago Bulls have been good enough to make the playoffs, but they didn’t make much noise, bowing out early. Saddled with a trio of high-priced players who are on the downside of their respective careers, the Bulls need to look to the future.

A well-rounded 6’8″ combo forward who could potentially hear his name called first overall, Edwards can create for himself or others, score in transition with a highlight reel dunk or pull up from downtown for a long-range bucket.

Matas Buzelis: G-League Ignite

Potential Draft Team: Detroit Pistons

If anyone in the 2024 Draft class can compare to Wembanyama, it would be the Lithuanian big man. Similar to the San Antonio Spurs prized rookie and Oklahoma City Thunder rookie phenom Chet Holmgren, Buzelis, who weighs in at just 195 pounds is in need of putting on a significant amount of weight to battle bigger NBA opponents.

Projected to be a point forward, Buzelis has impressive handles for a player his size. With the ability to grab the ball off the glass and kickstart the offense, Buzelis is also a versatile offensive threat, finishing at the hoop with either hand and thanks to his size, his high-release jumper will be hard to block.

Ron Holland: G-League Ignite

Potential Draft Team: Washington Wizards

Standing 6’8″, 200 pounds, Holland is currently listed as a small forward for the G-League Ignite, but by the time he reaches his full growth and potential in the NBA, he could likely play either forward spot.

An amazing athlete, Holland combines an explosive rim attack with a soft touch for floaters and midrange jumpers. With continued work on his ball handling and perimeter shooting, Holland’s constant motor provides him with one of the highest ceilings in the draft.

Stephon Castle: Connecticut Huskies

Potential Draft Team: Utah Jazz

At 6’6″, Castle is a big-time talent who can get to any spot on the floor. While he may not have the speed or explosiveness of his draft peers, his size allows him to be an interchangeable backcourt player who can either run the show as a point guard or play off the ball.

The Jazz were one of the surprise teams in the NBA last season. While most assumed that they were in a full rebuild after trading stars Donovan Mitchell and Rudy Gobert, they started 10-3 and finished just three games out of a “play-in” spot.

Tyrese Proctor: Duke Blue Devils

Potential Draft Team: Minnesota Timberwolves

Likely more of a combo guard than a pure point guard, the 6’4″ Australian will be given every opportunity as one of the members of the Blue Devils starting guards. As the team’s second-leading scorer, Proctor finished the season as Duke’s leader in assists.

As current Timberwolves point guard Mike Conley is in the twilight of his career, adding a player like Proctor, who can not only score in a variety of ways but also pilot the offense, the Wolves would be an ideal landing spot for the twenty-year-old.

Zacchaire Risacher: JL Bourg (LNB Pro A)

Potential Draft Team: Houston Rockets

The Houston Rockets are a team without a true identity. After blowing up their roster to rebuild through the draft, the team added a trio of veterans to their roster during the offseason who will likely get a significant amount of minutes under new coach Ime Udoka.

Standing 6’10”, Risacher is a prototypical European player, filled with more skill than flash. A great playmaker and passer, Risacher does not have much explosiveness but has a great basketball mind thanks to his father, Stephane, who helped France win the silver medal at the 2000 Olympics. Despite his lack of hops, Risacher’s size helps him get to the basket offensively and contest shots on the defensive end.

There was once a time in which the spring signaled a time to relax for a couple of weeks both physically and mentally before heading off to partake in some other activity, but over the years, like most other sports, basketball has become a twelve-month activity and commitment.

While ideally, you may think you would have extra time to hang out with friends, play some video games, catch up on school, or work a part-time job, the reality is you will also have to find time to train and workout in order to keep up or stay ahead of everybody else.

Rest & Recovery

Also known in the NBA world as “load management”, it is important for young players to take some time away from the court to let their body and mind rest and recover. There have been many studies about the wear and tear that young players are now experiencing on their bodies. Young players may also want to mentally remove themselves from their offseason program from time to time in order to avoid mental exhaustion and falling out of love with the game.

This is also a great time to check in with your doctor and your physical health specialists (chiropractor, physiotherapist, etc.) to address any health concerns that may have come up after the grind of the high school season. Spend time repairing your body before you set out trying to build it up.

Make A Plan

Whether your coach is moving up with you to the next level or you are going to be under the tutelage of a new coach, it is important to find out what they feel your strengths and weaknesses are and how they envision using you next season. While there are some things that may be obvious, you don’t want to go into tryouts and next season surprised by anything.

WORKOUT

Assuming that you officially begin your school season at some point in mid-late October you have about six months to work on your body. The question is, what to work on and how to do it? Are you looking to become quicker, stronger, lose weight, gain weight, or have better mobility, flexibility, and balance? There are many factors to consider when approaching your off-season workout program. Rather than just hitting the gym and throwing some weights around, focus on building the proper periodization schedule which is important to achieving your physical goal.

If you can afford a personal trainer, it may be worth looking into as they can help create a proper workout program that is catered specifically to your needs. If this is not an option, use the following guidelines

Functional Strength: April – Mid-June

This focus here should be on preparing your body for more intense work in later months. Target improving core stability and stabilizing muscles through functional exercises. Don’t think that just because you are not lifting heavy weights, you aren’t improving your overall strength, balance, and athletic ability.

Workout Schedule: 2-3 days per week, 2-3 sets, 15-20 reps, 50-60% of 1 rep max

Maximal Strength: Mid-June – August

The focus for this stage is optimal strength. As you will be lifting heavier, your rep count will drop significantly and your rest time will increase, allowing you to exert more energy. Ideally, you would want to plan your routine for every other day in order to allow for proper recovery.

Workout Schedule: 3 days per week, 3-5 sets, 4-8 reps, 80-90% of 1 rep max.

Power: September

After months in the weight room building strength, it’s time to convert that work into power. Using body and resistance exercises such as plyo pushups, medicine ball wall throws, medicine ball squat throws, Vertimax machines, and depth jumps will help build explosive power. Focus on form and proper movement.

Workout Schedule: 2-3 days per week, 8-10 sets, 8-12 reps, bodyweight, and resistance bands/medicine balls

Maintainance: October

Assuming you will be practicing or running open gym sessions multiple times per week, strength training during the early part of the season should be limited to maintenance only. Lifting too heavy can cause injury or muscle fatigue which can have a negative impact on young players who are still growing.

Workout Schedule: 2-4 days per week split between the weight room and power/plyometric training.

Speed/Agility/Quickness/Balance/Stability

It is just as important during the offseason to work on speed, agility, quickness, balance, and stability as it is to increase your strength and power. Incorporating drills that focus on linear speed, change of direction, first step, acceleration, deceleration as well as reaction, and the ability to absorb contact with and without the ball.

SKILL DEVELOPMENT

Whether it is improving your handle, extending your range, working with your non-dominant hand, or attacking the basket, practicing on-court skills in the offseason is one of the most important components to becoming a better player. Whether you are at the gym, the park, or your driveway, it is important to have a plan and keep track of what it is you are working on so you can see improvement.

If you are working on skill development on the same day as you are scheduled to work out, take into consideration proper rest periods. Having your arms and legs completely exhausted will not only negatively impact your ability to shoot, dribble or run, but it could also lead to injury. Aim to do three skill development sessions a week.

If you ask any coach or skills trainer, they will likely give you a number of shots that they believe you should be taking over the course of a session and the entire off-season. And while that is true, it is also important to understand that you could be putting up thousands of shots with many of them being terrible. There is no point in putting up 1000 shots in a session with most of them having terrible form. Aim for a minimum of 500 shots per workout. If you want to get more shots up, make sure you give your body adequate rest.

With that being said, focus on keeping your skills workouts to within 60-90 minutes maximum. Chances are if your workout or skills session is any longer, you are having too many breaks or periods of time in which you aren’t working at an optimal level. Taking 500 mid-range shots in an hour with half of them having poor form doesn’t do you any good. Compare that to making 100 mid-range shots in twenty minutes with proper repetitive form and you will see that sometimes more is not better.

In your 60-90 minute skills session, incorporate defensive drills, ball handling, passing, footwork (jab steps, etc), attacking the basket, post-up, mid-range, free throws, and three-pointers (all of your shots should be off the catch and off the dribble).

PLAY

Obviously, this is the most enjoyable part of the offseason for most players. This is a time when you can not only work on improving the skill set that you already possess, but you can also add another element to your game. If you are playing pick-up with friends or at the gym, don’t be afraid to try something new. If you aren’t comfortable handling the ball, try it. If you are not a three-point threat, go ahead and put a couple up.

However, when you take into consideration your strength training and your skills training, there are only so many hours in the day to add in gameplay.

At the beginning of your offseason, your primary focus should be on individual work, improving both your mind and body. Aim for a 75/25 split with 75% focus on individual work and 25% gameplay, whether it be 3-on-3 or 5-on-5.

During the summer months, start to shift your focus to a 50/50 split and then a 25/75 ratio as the offseason comes to an end.

One of the biggest hurdles that young players today face is the draw of AAU or Club basketball. With so many teams and tournaments, it’s like being in a candy store with unlimited funds. However, playing multiple games over the course of a back-to-back (and sometimes another back) days does not allow your body to rest and recover properly.

So why are fantasy sports so popular?

Who’s Playing?

According to research done by the Fantasy Sports & Gaming Association (FSGA), there were over 62.5 million fantasy sports gamers in North America in 2022. Of those who took up the role of general manager 66% were male and just under half were between the ages of 18-34.

As for what fantasy leagues are the biggest draw, the four major sports dominate the industry led by the NFL, NBA, MLB, and then NCAA Football and Basketball. However if none of those peaks your interest, there is always a league that will. Of the 62.5 million fantasy managers, nearly half of them participate in an NFL league. As for why the NFL dominates all other sports, most point out to the shorter season and the fact that there is only one game a week (save for the occasional quick Sunday/Thursday game), which means that you do not have to necessarily commit a lot of time to plan your roster each week.

You’re The Boss

Fantasy sports allow fans, both committed and casual, to be in charge. Whether you draft or bid on players, you get to build your team your way. Depending on how your fantasy league works, as the general manager, you will also be responsible for determining your strategy, setting your daily or weekly lineups, and then making any sort of trades or transactions as the season progresses.

Reason To Watch

If you already have a favorite team or a favorite player, you are likely checking out the game anyway, but now casual fans have even more reason to be invested. Depending on how you construct your team, you may also find yourself tuning in to watch different games each week or night, finding yourself cheering on a player on a rival professional team to your preferred squad. Now that you have an invested interest in a player or team, chances are you are more likely to tune in and possibly even create an emotional bond.

The tough part is on the nights when a player that you draft is playing against your favorite real-life team and you are torn as to who to cheer on. In a picture-perfect world, your player would have a career night statistically and your favorite team wins, but sadly that isn’t always the case.

Diamond In The Rough

Playing fantasy sports puts you in the position of both a general manager and a scout all in one. While there are obvious superstars for each respective sport, there is also a fair share of underdog talent. Being the first to draft or pick up one of these players off the waiver wire to help launch your team toward a championship is one of the greatest feelings a fantasy manager can have.

You vs. Them

If you love sports then there is a good chance you enjoy a certain level of competition. Whether it has to do with the strategic component of fantasy sports or the unpredictable outcome or just the straight-up race for cash/prizes, the opportunity to have bragging rights (and awards) puts you at a certain status level with friends or coworkers.

Social Element

Fantasy sports offer fans the chance to connect with like-minded people. Starting with draft day, be it an in-person get-together or an online draft, the snappy banter begins. From the short sprint of the NFL season to the marathon MLB schedule, you are connected to the people in your league for anywhere from 150 to 250 days, and if you do fantasy golf, you are pretty much locked down for the entire calendar year. Between the trade offers, add/drop transactions, and huge game performances the opportunities to engage with your fellow GMs with shared experiences, questions, and what if? discussions and various other topics of discussion. And if you are in a head-to-head league, you better brush up on your trash-talking!

Escape From The Real World

This can be both a blessing and a curse. When you participate in fantasy sports, you will more than likely find yourself logged in nearly 24/7. While it can provide a much-needed distraction from the daily grind at work, school or home just be careful not to become too addicted. You don’t want to find yourself in trouble for pondering whether or not you picked the right quarterback or starting backcourt.

Chasing The Ring

Winning a sports fantasy league is sometimes just as challenging as winning your local men’s or women’s league championship. When you are competing against other fans who are just as or more knowledgeable than you, it just means you have to put in more work. Fantasy sports is just another method of sports betting, which has become more and more popular. Whether you are in a fun work league or a competitive league with friends or a random online league, chances are there is some sort of reward for the winners, whether it be monetary or product influenced.

Why Do Youth Basketball Teams Run Zone Defenses?

So why is it that so many youth basketball teams implement zone defenses, and why is it detrimental to the development of young athletes?

The answer to the first question is simple. Despite the fact that, at best, kids might win a tournament t-shirt, coaches want to win at all costs, even if that means that they are negatively impacting the game for both teams. Knowing that most young kids are incapable of channeling their inner Splash Brother and draining one from downtown, or they are either not strong enough to be able to skip a pass across court or headman it downcourt before the defense gets set up, coaches who enforce a zone defense as their main strategy for stopping the other team from scoring are not only robbing their players from developing but the opposing team from being able to play the game.

What are Youth Athletes Really Learning from Zone Defense?

So, with that being said, is it the defensive team really getting a stop, or is it the fact that the offensive team is just not physically capable? Whatever the case, neither team really wins in this scenario. While the defensive team may “stop” the offense from scoring, is it really due to their ability to defend or the offense’s inability to hit the long-distance shot?

Rather than teaching and enforcing proper defensive skills, coaches appear content to implement a mob-like mentality rather than assisting their players in becoming better fundamental players. Yes, basketball is a team game, and yes, it is perfectly fine to teach help-side defense (the old school, 1-2-3 passes away), but ultimately these coaches and players are developing poor basketball habits. As a coach, take a look at the following list and ask yourself if your youth team experiences any of these defensive characteristics:

• Uninspired on-ball defense
• Poor defensive stance and lack of attention away from the ball
• Minimal communication among teammates
• Poor defensive movement and reaction time
• The inability for players to experience guarding different positions/areas (bigs on guards, guards on bigs)
• Minimal opportunities to learn how to guard/defend a screen play
• Poor boxing out and rebounding fundamentals
• Inability to stop the headman pass and guard the transition offense
• Minimal intensity and enjoyment

On more than one occasion, I have had players on my U16 team ask me if we can play zone (either a 1-2-2 or 2-3, both of which we will sometimes run as a means of mixing things up, however, our main strategy is man-to-man). I asked why, as our team was doing fine playing man. Their response was, “because it is easier.”

There is a high probability that as a youth coach, you have nodded your head to at least 75% of those facts.

Why Do Youth Basketball Coaches Continue to Run Zone Defenses?

Because winning trumps everything.

• Winning makes everyone happy, coaches, players, parents, sponsors
• It allows their team to gain recognition for winning games and tournaments
• Winning can lead to higher profile jobs
• Winning keeps players from leaving to join other teams
• It makes you look like a smart and capable coach

Why is Zone Defense Considered Bad if So Many Coaches are Using It?

Before we tackle the list of reasons why zone defense is bad for youth basketball, the question that coaches need to ask themselves is, does winning trump player development? Sure, you may have won that U10 Championship t-shirt, but did you help your kids become better players so that when they get to the high school or college level, they understand the basic fundamentals their coaches seek?

Check out this video from former NBA coach Stan Van Gundy

Youth Basketball Should Be FUN

First and most importantly, basketball at a young age should be fun. There should be lots of ball movement, lots of dribbling, and lots of player movement. If most of the game consists of missed shots and turnovers because the offensive team is too far from the hoop, then nobody is really having a good time. Think about how many kids will go on to play high school or college or at the pro level. Now think about how many more will play on the playground or at the rec center in a pick-up game. There are no zone defenses at the park or at your local gym.

Eliminate Bad Defensive Habits

Secondly, without understanding proper man-to-man defense skills, relying on a zone defense will create bad defensive habits, as we already touched on, allowing kids to think that they are playing quality defense when they are really not.

Having the responsibility of defending what amounts to maybe an 8×8 space, takes far less effort and athletic ability than having to chase a waterbug guard all over the floor or strength to battle a bigger, stronger post player.

Breaking Down the Zone

Third, as kids get older and become more athletic, skilled, and knowledgeable about the game, they are likely to become better at breaking down the zone. But what about Jim Boeheim and his famed zone defense with the Syracuse Orange? If you are comparing yourself and your youth team to a Hall of Fame coach and a top-tier Division 1 NCAA program, you should not be coaching youth basketball. Boeheim takes players who already have a strong understanding and ability to play man-to-man, a strategy which he also uses in his defensive playbook.

In itself, zone defense is a vital part of many coaches’ basketball playbooks; however, in the best interest of growing the game and creating better basketball players, rather than winning what amounts to a meaningless youth game, coaches need to do a better job at developing well-rounded players.

When better communication is vital, whether calling for a pass, talking on defense, or giving encouragement and praise to each other, how does a coach or coaching staff get their players to open up more with their teammates? We all know that playing on teams with excellent communication skills helps impact that game on both sides, significantly impacting how to handle each situation.

One of the first ways to help your players communicate is to make sure that you and your coaching staff display a good example and reflect on how you communicate with them.

Types of Communication

· Different tones and types of language (slang, complex instructions, etc.)

· How you communicate with each individual differently

· Your body language

· What do you speak to your players about before, during, and after practices and games

All of these factors can impact how players perceive how they are supposed to act. Getting out on the court/field, practicing with your team now and then, and displaying the type of communication you are looking for is a great way to pave the way for young players to improve their communication ability.

Before addressing how coaches can assist players in improving their communication skills, it is essential to consider why some individuals struggle.

Why do Some Athletes Struggle?

· They lack confidence

· They don’t know what to say

· They fear being made fun of by their peers

· They are worried that their answer is not worthy of being said

· Sometimes, saying nothing at all is better than saying the wrong thing

While you cannot force a player to talk more, demanding so may do more harm than good as they may become more stressed and tighten up, impacting their game performance. There are several strategies you can implement to help players open channels of communication with each other.

Strategies that Can Help

Ownership:

By giving the players more ownership and responsibilities during games and in the locker room, they will have the opportunity to problem-solve or emphasize what is working positively. Rather than walking into the locker room at halftime and commanding the room, let the players own their actions. In addition to allowing your players to own the locker room from time to time, allow them to determine the offensive and defensive plays you are running. This will not only allow the players to communicate with each other but also prove their understanding of the flow of the game and what may or may not be working.

Their Time:

Practice time can be at a premium. As a coach, you have a lengthy list of things to go over in preparation for the next game; allowing 5-8 minutes of free time at the start of practice or extending water breaks allows players, especially young ones, to enjoy talking to communicate better. Not all of your players will be friends away from the game, so giving them a chance to be social while in the setting of the court/field will help them open up with each other throughout the season.

Partner Up:

As you would with players who are more and less talented, every team has their silent types who struggle to communicate; they also have their outgoing leaders. Pairing or grouping quieter players with stronger and more verbal players may help the ones who find talking challenging to open up more.

Q & A:

Have you ever asked players a question and received little to no feedback? Chances are, the answer is a resounding “yes.” Asking players closed-ended questions will likely result in simple one-word answers. At the same time, you also don’t want to ask complex questions your players don’t know the answers to. Simple open-ended questions will challenge your players to think and have to articulate their answers. “How do we get better shot opportunities?” or “What can we do better to get open passes?” are great questions that allow players to give their opinions. However, it is vital as a coach that you openly accept your player’s answers to these questions; otherwise, they may feel rejected and shut down.

Keep It Simple:

For players who hardly talk, expecting them to give some in-depth locker room speech or mass communication on the bench is far-fetched. However, by giving players a couple of basic key two or three-word phrases to work on, you may find they will become more confident.

Better Player / Better Team:

Reinforce to your players that the more that they communicate with each other, the better that they will be individually and as a team. For those players who are looking to play at the next level or are motivated by winning games and championships, explaining to them that communication is just as important a component to have as their offensive and defensive skills. Simply saying a few words could be the difference between a win and a loss.

Praise and Reinforcement:

Just as you would congratulate a player for making a great offensive or defensive play, do the same with players who communicate. Let them know that by calling out to a teammate, they impacted scoring or stopping a goal. At the same time, also acknowledge the players on the bench who are constantly helping to keep the team energy by motivating their teammates.

Body Language:

Communication isn’t always about verbal action, as body language also plays a big part in sports. Whether it’s a high five or fist bump after a good play or clapping hands, eye contact, head nod, foot stomp, or tapping of equipment, while it may be small, it is a simple yet effective way for shy and more introverted players to interact with their teammates.

Just as scoring, passing, ball/stick handling, and defense are learned skills, so is communication. As coaches, we ask our players to improve their offensive and defensive abilities, and when they struggle with drills or fail to execute them properly, they are addressed. The same standard should be set for players’ communication. Implementing some of these strategies into your practice will help your players and team become that much better.

For many athletes, being in a slump can be one of the most frustrating things, as you often don’t know where to turn to or what to do to get out of it. One game/shot/at-bat etc., turns into five, turns into ten. Regardless of the level you play at, how talented you are, your gender, or your age, being in a slump gives athletes a sense of feeling angry, helpless, lonely, tired, lost, depressed, and unmotivated. To put it in simple terms, being in a slump sucks!

So what causes a slump? Most of the answers are mental, but occasionally some are physically related:

• Lack of confidence
• Frustration with not getting better or matching the skill level of friends/teammates
• Lack of motivation
• Over-training or not training enough
• Failing to meet goals
• Trying too hard to impress
• Trying to be someone you are not
• Pressure from coaches/teammates/family/peers

While there isn’t a “one size” fits all answer to how athletes break out of a slump, there are some tips that can assist with getting you back into the groove.

Insanity

The simple definition of insanity is doing the same negative thing repeatedly, hoping for a different result. While the “try, try again” theory seems to be the right mindset, it doesn’t exactly work in this situation. Athletes try anything and everything to break out of their funk, and when nothing works, they just keep repeating the same process, increasing their frustration when the results remain negative. Now, they are not only dealing with frustration but also anger, upset, and confusion. A giant mixed bag of emotions. One of the best ways to deal with this is to openly seek help and admit to themselves that whatever they are trying isn’t working.

Work Smarter, Not Harder

Athletes are often ingrained with the try harder, work harder mantra. However, when it comes to dealing with breaking out of a slump, this approach will often leave you struggling even more than when you started. Swinging the bat harder isn’t going to help your swing mechanics. Putting up a thousand shots per day isn’t going to help your shot go in if your mechanics are all out of wack. While this isn’t to say that you should not be putting in extra time and effort, getting a little feedback on what you are doing wrong from a coach and/or video analysis may be helpful. However, it is essential to remember that you made the team for a reason. Whether you were drafted or selected by the organization or coaching staff, they saw something valuable in you. Believing in your skills, knowledge, and ability will help you work your way out of your slump.

Reset

Today’s athletes have some of the busiest schedules in sports history. Practice, conditioning, film study, and that’s just the team schedule. Then add in the individual work with skills trainers, conditioning trainers, and mental performance coaches. Oh, and depending on the level you play at, school work, part-time job, family, and social life. While this isn’t to say that you take a sabbatical from the team to sit at home and play video games while the rest of your teammates are working, it’s vital to scale back once in a while to have some “me” time when you can reconnect with yourself. Realize why you fell in love with playing the sport and remember how much fun it should be.

Visualization

When breaking out of a slump, visualization can be a big help, but it can also become a harmful tool. Being confident and telling yourself that you are a great shooter when you are on the free-throw line or an exceptional hitter when you are up to bat is all well and good until the point in which you don’t believe it. Even though you may be saying the words, your mind tells you differently because of the previous struggles you have endured. Then when you miss the shot or strikeout, your mind fills with negative self-talk. Rather than telling yourself that you are a great shooter or an unbelievable hitter, both of which at this point are unauthentic, use phrases and affirmations such as “I’m a really hard worker” or “I am always committed and motivated to win” These positive affirmations will help you realize that you are doing the best that you can and that maybe you can positively impact the game some other way.

Small Things = Big Things

Rather than thinking and focusing on making the big play, which usually ends up complicating things and extreme frustration, keep life simple. Instead of trying to hammer a home run, congratulate yourself for hitting a single or double or even just moving a teammate into scoring position. Instead of worrying about missing jumpers, try getting yourself an easy hoop with a layup or free throws. If you are struggling to get the puck in the net, work on improving your passing so that you can set up a teammate for a shot. By simplifying the game and breaking it into smaller pieces, you are getting back to basics, which will help build success for you and your teammates and ultimately allow you to return for your opportunity in the spotlight.

Communication

Talk to someone. Chances are they have been in a similar position to you at some point in their life, whether they play the same sport or not. Just like athletes struggle, so do artists, musicians, chefs, and you name it. It’s impossible for everyone to be on their “A” game every night. Sometimes you might find motivation, inspiration, and insight from the most unlikely source.

Talking with teammates throughout the game makes life far easier on the field of play. Talking to them or having them tell you where the play is going, if a screen is coming, or if a player is making a cut somewhere can make a huge difference that can alter that game.

Look Ahead, Not Behind

Try as you might, there is absolutely nothing you can do to change what has already happened. Nothing can be done about that strikeout, the missed layup, the fumbled catch, or that slice into the trees. What you can do, however, is look at the next opportunity as a chance for success. Focusing on the negative of what has happened will only impact your expectations of what will happen.