DeMatha 55, St. John’s 54. 2.1 seconds left. St. John’s had ball on their baseline. We were one stop away from advancing to the WCAC semi-finals. They threw the ball just shy of mid-court. One of our players went for the steal (and missed it). Their player calmly caught it, pivoted, took one hard dribble and fired a shot from just inside half-court.

Swish. Buzzer sounded. Ref signaled ‘basket good.’ Their team, staff and fans rushed the court.

Game over, 57-55.

Those final 2 ticks of the clock summarized a very disappointing 2012-13 season.

But you know what?

The past is over… we need to learn from it.

The future is coming… we need to prepare for it.

The present is here… we need to live it.

Moving on…

Last week I had an unparalleled opportunity to spend 48 hours in Houston, Texas as a member of an exclusive Gatorade Sports Science Institute Basketball Task Force. It was an honor to take part and a thrill to meet and learn from some of the brightest minds on the planet regarding nutrition, hydration and performance enhancement.

I wanted to share some of the highlights of what I learned from the speakers:

· If you want to gain muscular size and/or muscular strength, you must consume adequate protein after your workouts.

· Your body can only use approximately 20 grams of quality protein in one meal, so taking in less is inadequate and taking in more is unnecessary for muscle growth.

· You should aim to take in 20 grams of quality protein every 4-5 hours for the 24 hours following your workout (with the first 30 minutes after you workout being the most important).

· Chocolate milk or an appropriate recovery shake are perfect for post workouts.

· Age appropriate strength training is extremely beneficial for youth and adolescents because the body’s connective tissue finishes developing by age 17 (NOTE: not muscle development, connective tissue development).

· As bodyweight increases (primarily in the form of body fat), the occurrence of injury increases.

 

· Proper nutrition isn’t just about fueling your body. It is also about fueling your mind. Can you make correct game speed decisions when you are fatigued? You can’t play if you can’t think.

· Nutritional success depends on your ability to plan ahead and prepare.

· “A proper diet can’t make an average player elite. But a poor diet can make an elite player average.”

· Recommend daily protein requirements for elite level athletes: 1.3-1.8 grams of protein per KG of bodyweight

· Dehydration impairs cognition and mental readiness.

· As little at 2% dehydration will (negatively) affect performance.

· How do you know if you are dehydrated?

o You are thirsty

o Your urine is dark yellow

o You see a slight drop in normal body weight

· Main causes of cramping:

o Fatigue

o Electrolyte deficiency

o Dehydration

· The most underrated recovery technique to aid in max performance is sleep!

· Teenagers need 9-10 hours of quality sleep (very few every get that).

· Checklist for quality sleep:

o You fall asleep within 30 minutes

o You sleep through the night with minimal interruptions

o You feel refreshed upon waking up

· How to get quality sleep:

o Keep your room cool, dark, and quiet

o Remove all electronics (computers, phones, TV’s, etc.)

o Have a consistent routine (certain bed time, etc.)

· Naps are an excellent way to aid in rest and recovery:

o Do NOT nap within 2 hours of a game (you will feel groggy)

o Do NOT nap after 4pm (it will throw off that night’s sleep)

o Do NOT nap longer than 30-45 minutes

I hope you found these nuggets as helpful as I did. Just following the basics when it comes to proper nutrition, hydration and rest & recovery can play a huge role in your performance on the court.

With that said, here is a quick and healthy meal you can make on the go:

 

 

 

Train hard. Fuel smart.

Alan Stein

http://www.About.me/AlanStein

PS: Here is a killer recipe from Keith Baar (@MuscleScience):

Peanut Butter Bars

1 cup Natural peanut butter

½ cup Crushed bananas

½ cup Honey

Pinch Salt

1 cup Whey protein powder (chocolate)

2 ½ cup Oats

1. Heat the peanut butter, crushed bananas, salt, and honey in a sauce pan

2. Add the protein powder and mix well

3. Add the oats and mix until combined

4. Press the mix into a pan with a spatula

5. Let cool, cut, and enjoy

I am eternally thankful to have learned from (and continue to learn from) so many brilliant coaches over the course of my career. Below are 60 traits I have picked up along the way.

 

Being a great coach takes the commitment to ‘work on your craft’ (the things on this list) every day.

 

1. Great coaches… promote shared ownership and internal leadership of the team. They create a ‘team’ attitude.
2. Great coaches… have their players keep a notebook with plays, motivational quotes, and facts about the program’s history.
3. Great coaches… are teachers of the game at their most fundamental level.  They teach basketball; they teach life lessons.
4. Great coaches… love the game; respect the game.
5. Great coaches… work on their craft every day. They work on the X’s & O’s, strategy as well as on leadership.
6. Great coaches… establish roles on the team.  They clearly define these roles to everyone in the program.
7. Great coaches… objectively analyze a player’s strengths & weaknesses and find ways to utilize their strengths and minimize their weaknesses.
8. Great coaches… have high character.  They know they are in the business of leading by example and developing young men & women for life.
9. Great coaches… praise the behavior they want to see repeated and discipline the behavior the want to see eliminated.
10. Great coaches… don’t have ‘favorites.’ They care about all of their players and are objective when deciding roles and playing time.
11. Great coaches… treat every player fairly, but not equally. They know some players ‘need’ more than others.
12. Great coaches… get everyone on the team to accept their role and fulfill it to the best of their ability.
13. Great coaches… are always prepared. They study film, scouting reports, and design practice plans accordingly.
14. Great coaches… listen to their assistant coaches and to their players.  They don’t feel threatened and they welcome suggestions.
15. Great coaches… don’t over coach. They don’t talk to hear themselves talk, they talk to make a point, to teach, and to motivate.
16. Great coaches… coach in ‘bullet points’ during practice – they keep the action flowing! They keep instructions short and sweet.
17. Great coaches… coach players; not a system. They know it’s not what you run, but how well you run it that matters.
18. Great coaches… know that basketball isn’t just about offense and defense. It’s also about effort and execution.
19. Great coaches… pay attention to detail. They know that everything regarding their program is important. Everything makes a difference.
20. Great coaches… make sure everything done in practice has a purpose. Every drill has value.
21. Great coaches… delegate to their assistant coaches and let them share the responsibility (and joy) of running a team.
22. Great coaches… compliment their players and assistants often and with sincerity (but only when deserved; not to ‘blow smoke’).
23. Great coaches… are THE hardest workers in their program. They set the tone. They don’t let any player/coach outwork them.
24. Great coaches… are a spark of energy and enthusiasm.  They raise the level of everyone in their program, every day.
25. Great coaches… are mentally tough. They don’t get flustered.  They know their mental toughness trickles down to the entire program.
26. Great coaches… challenge their players and assistants… every day!  They don’t allow complacency.
27. Great coaches… are the face of their program. They welcome this and represent with pride and class.
28. Great coaches… have a clear, precise vision of what they want their team to become and accomplish.
29. Great coaches… learn what motivates each player on the team.  They find ways to light each player’s internal fire.
30. Great coaches… give trust and respect… and by doing so they earn trust and respect from everyone in their program.
31. Great coaches… are 100%, absolutely, positively committed to their team in every way possible.
32. Great coaches… create standards of excellence and hold their players and staff accountable.
33. Great coaches… know that you can’t win every game… but you can prepare (and try) to win every game.
34. Great coaches… set realistic, attainable goals and get everyone in the program to buy in and achieve them.
35. Great coaches… admit when they are wrong or make a mistake.  They are humble.
36. Great coaches… love to coach and have fun coaching… it is who they are!
37. Great coaches… are confident without being arrogant.  They believe in their team and in their preparation; but never assume they will win.
38. Great coaches… don’t worry so much about what their opponent is going to do; but instead focuses more on what their team is going to do.
39. Great coaches… know… ‘it ain’t about me; it’s about them.’ (referring to their players)
40. Great coaches… don’t coach for money or fame.  They may achieve money and fame; but that is not why they coach.
41. Great coaches… constantly make adjustments. They go into every practice and game with a plan and then adjust accordingly.
42. Great coaches… criticize the behavior or the play; not the person.  It’s never personal.
43. Great coaches… will help a player they coached decades ago.  Every former player is a part of their team.
44. Great coaches… lead by example and are excellent role models in every since of the word; on and off the court.
45. Great coaches… coach the players on their team they way they would want someone to coach their own son or daughter.
46. Great coaches… teach the fundamentals of the game… even at the highest of levels.
47. Great coaches… are active during practice and games. They don’t stand in one spot with their arms folded. They are fully engaged!
48. Great coaches… are authentic to who they are and to their own personality. They don’t try to coach like someone else.
49. Great coaches… are lifelong learners and true students of the game.  They read, watch, and listen to anything that will help them get better (see #60 below).
50. Great coaches… coach what they know and what works for their program.  They seek to learn what they don’t know.
51. Great coaches… know ‘it ain’t what I say that matters… it’s what they hear. ’ (referring to their players)
52. Great coaches… listen for things they don’t want to hear and look for things they don’t want to see.
53. Great coaches… coach their current team to the best of their ability. They aren’t ever looking ahead to next year.
54. Great coaches… don’t allow themselves, their staff, or their players to get satisfied… no matter how successful they are.
55. Great coaches… call each player by name within the first 10 minutes of every practice.
56. Great coaches… know they get what they emphasize. They make sure they emphasize the right things!
57. Great coaches… impact and influence lives far behind the game of basketball. Basketball just happens to be their vehicle.
58. Great coaches… promote communication, toughness, and competitiveness in addition to fundamentals, X’s & O’s, and game strategy.
59. Great coaches… get the absolute maximum out of every player on their team and every assistant on their staff.
60. Great coaches… are innovators. They don’t just do things because ‘that’s how they’ve always been done.’ They expose their minds to events like The Stronger Team Huddle (yes, this is a shameless plug!):

    Full Huddle details: http://Huddle.StrongerTeam.com

 

Alan Stein

http://www.About.me/AlanStein 

 

PS: JUST RELEASED – Alan Stein’s 2013 Spring/Summer Cutting Edge Clinic Schedule: http://www.StrongerTeam.com (bottom of the homepage)

 

My Cutting Edge Clinics are on-court workouts that address every aspect of basketball athleticism, including strength, power, mobility, explosiveness, reaction, and conditioning.  The 3-hour workout is for male & female players ages 10+.  Coaches are encouraged to attend and observe (there is a 60 minute open Q & A for coaches at the conclusion of the workout).

 

Email me at Alan@StrongerTeam.com for info on specific events…

 

With most high school seasons approaching the playoffs and NCAA March Madness right around the corner, I felt it appropriate to dust off an old list I made in the fall of 2011 about the traits of great players.

 

You know my favorite part about this list? Nearly every trait is 100% controllable! They are characteristics that players choose to have! It doesn’t say, ‘great players… are 6’8”’ or ‘great players… can jump out of the gym.’

 

This is a list of traits that any player can make the conscious choice to work on and improve in practice and in games.

 

If you want to be a great player, do as many of these things as possible, every time you take the court:

 

1. Great players... go after every rebound on both ends of the floor - they are crafty and aggressive.

 

2. Great players... run the floor as fast as possible on fast breaks AND defensive transition.

 

3. Great players... are defensive stoppers - they stop their man as well as help teammates. They do the things offensive players HATE!

 

4. Great players... contest all shots. They don't go for ball fakes or shot fakes. They deflect passes, bump cutters, and take charges.

 

5. Great players... don't gamble on offensive or defensive. They aim to make the RIGHT play; not the HIGHLIGHT play.

 

6. Great players... are strong with the ball. They rip through hard on offense, 'chin' all rebounds, and don't expose the ball when dribbling.

 

7. Great players... play under control and play at different speeds. They know that playing slow can be VERY effective.

 

8. Great players... practice just as hard as they play in games. They don't have an 'on and off switch' - they are ALWAYS on!

 

9. Great players... allow themselves to be coached. They make eye contact, listen, and welcome coaching. They crave getting better.

 

10. Great players... are great teammates. They are supportive, high energy, and make their enthusiasm contagious.

 

11. Great players... 'Play Present.' They focus on the process, not the outcome. They focus on what they can control. They don't get distracted.

 

12. Great players… take advantage of every opportunity to get better. Every workout, every practice, and every game is a chance to improve!

 

13. Great players… are mentally and physically tough. They are comfortable being uncomfortable.

 

14. Great players… can pivot both ways off of either foot and can dribble, pass, and finish around the basket with either hand. They don’t have a ‘weak’ hand.

 

15. Great players… love and respect the game of basketball. They don’t play for money or fame; they play for love.

 

16. Great players… are unselfish passers. They hit open teammates. They know the goal is to get THE best shot; not THEIR best shot.

 

17. Great players… don’t commit stupid fouls.  They know their greatness is eliminated if they are on the bench in foul trouble.

 

18. Great players… are students of the game. They watch film. They study opponents. They study themselves.

 

19. Great players… value every possession.  They aren’t careless with ball.  They make smart passes and take high percentage shots.

 

20. Great players… don’t wait for the workout or practice or game to start… they prepare for it! They prepare mentally and physically.

 

21. Great players… are super competitive. They hate losing more than they enjoy winning. They compete in everything they do!

 

22. Great players… always know the time and score. They know how many time-outs they have as well as who is in foul trouble on both teams.

 

23. Great players… log the game in the mind. At any point in time, they can tell you exactly what happened, on both ends of the floor, the last 3 possessions.

 

24. Great players… are assertive with the ball, welcome contact when driving to the cup, and get to the free throw line.

 

25. Great players… immediately think ‘Next Play.’  They don’t dwell on mistakes (missed shot or TO)… they make up for it on the other end.

 

26. Great players… make plays, not excuses. They don’t care if the refs suck, if the floor is slippery, or if they have a cold. They get it done.

 

27. Great players… are the first ones in the gym… and the last ones to leave EVERY day.

 

28. Great players… don’t worry about getting exposure.  They focus more on never getting exposed! 

 

29. Great players… elevate their teammates to become great players too!

 

30. Great players… know that their legacy will be judged on their ability to win championships.

 

31. Great players… would rather play ball than anything else.  They truly love to play.

 

32. Great players… are well rounded and have a complete game.  They can ‘hurt’ you in a variety of ways.

 

33. Great players… are top-notch communicators.  They talk with a presence on both ends of the floor.

 

34. Great players… want the ball in their hands when the game is on the line because they know they have put in the work to DESERVE success.

 

35. Great players… train with a purpose. Their workouts are focused, intense, and progressive.  Nothing they do on the court is casual.

 

36. Great players… give back to their program and are humble and grateful for what basketball has done for them.

 

37. Great players… are responsible for tone and effort of the entire team… every workout, practice, and game.

 

38. Great players… are always thinking two plays ahead.

 

39. Great players… hold themselves, their teammates, and their coaches accountable. They believe in collective responsibility.

 

40. Great players… play in straight lines and sharp angles. They make hard basket cuts and set solid screens.

 

41. Great players… love playing and competing against other great players.

 

42. Great players… know that no detail is too small and that the smallest of details can make them even better.

 

43. Great players…have high values. They value their teammates, winning, and self-improvement.

 

44. Great players… are never content and never complacent.

 

45. Great players… never make excuses and never miss workouts.  They will workout anytime, anyplace (even in their home!):

 

 

Alan Stein

http://www.About.me/AlanStein  

 

PS: JUST RELEASED – Alan Stein’s 2013 Spring/Summer Cutting Edge Clinic Schedule:

 

http://www.StrongerTeam.com (bottom of the homepage)

 

My Cutting Edge Clinics are on-court workouts that address every aspect of basketball athleticism, including strength, power, mobility, explosiveness, reaction, and conditioning.  The 3-hour workout is for male & female players ages 10+.  Coaches are encouraged to attend and observe.

 

Email me at Alan@StrongerTeam.com for info on specific events…

 

Here are 7 things you can learn from Superbowl XLVII:

 

1. Player leadership is invaluable.  I know many people who despise him, but it’s hard to argue that Ray Lewis is one of the best on the field leaders (and most inspiring players) in the history of team sports.  As far as his play is concerned, he leads by example. No one outworks him.

 

2. Focus on what you can control. You can’t control a power outage. You can control your effort and attitude. The 49ers did a tremendous job of using the 35-minute delay to their advantage by taking a proverbial deep breath and calming down after the gut punch they took on the kickoff return after halftime.

 

3. No excuses.  Keeping in mind that I am the only high school strength & conditioning coach to ever get a technical foul during a game, I can certainly empathize with 49ers coach Jim Harbaugh for feeling like he got screwed on the no pass interference call against Michael Crabtree at the end of the game. But one play never wins or loses a game.  Winning and losing is culmination of every play that takes place after kick-off (or the jump ball). 

 

4. Underdogs can get it done.  The Ravens had a good regular season, but not an amazing one.  They were a 4-seed and entered the playoffs a little bit under the radar.  Joe Flacco, a Delaware grad, entered the NFL the same way.  In a post game press conference, Ravens’ coach John Harbaugh said that the first time he met Joe he knew he wanted to draft him.  Why? Because he had a chip on his shoulder and was willing to do whatever it took to prove people wrong and show he could make it in the NFL.

 

5. Defense wins championships. I know that is an overused cliché, but it is true.  Granted, the Ravens’ offense was impressive… their defense always has been and always will be their foundation and their identity (with full respect to Joe Flacco).  Great defense takes pressure off of your offense.  Yes, I realize the Ravens’ D gave up a ton of yards and a ton of points in the big game… but they are still a defensive oriented organization.

 

6. Don’t ever give up.  After the Ravens’ returned the opening 2nd half kick-off for a touchdown, I posted a Tweet that simply said, ‘Game OVER.’  I really thought that was the nail in the coffin and that the Ravens’ had insurmountable momentum.  Then the power outage occurred and the 49ers were able to compose themselves.  They never lost belief that they could win.  They maintained poise and confidence. They never gave up and they came out swinging when the lights came on. 

 

7. Hype doesn’t count.  Only results do.  Like millions of people, I watch the Superbowl as much for the commercials as I do for the game.  Despite a tremendous amount of hype, I wasn’t impressed.  Overall, I thought the commercials were pretty lame.  I almost puked when that model kissed that fat, Internet nerd.  Not GoDaddy’s best work. I think there will be a lot of ad execs that have some serious explaining to do this week to their bosses!

 

Alan Stein

http://www.About.me/AlanStein

With the first month of 2013 already coming to a close, most high schools across the United States are on the final stretch of their season. 

 

Regardless of your record, how many games you have remaining, or your thoughts on the season thus far… I highly recommend you adopt a mindset of ‘less is more.’

 

Most teams have been pushing hard since they begin their pre-season workouts in September. Five months of intense activity has taken a cumulative toll, both mentally and physically, on players and staff.

 

The tendency for many coaches is to do more.  After all, we live in a society that preaches ‘more is better.’  If your season is going great, you want to do more of the same to keep things rolling. If your season has been a struggle, you think it can be fixed by adding on more work.

 

However, in order to finish your season strong, you need to focus on quality over quantity.

 

You should strongly consider shortening the following:

 

• Practices

 

• Strength workouts

 

• Film sessions

 

• Team meetings

 

• Pre-game talks

 

• Scouting reports

 

Take a look at your practice plan and ask this rhetorical question:

 

“Are we doing this drill just to do it? Or will this drill better prepare us for our next game?”

 

Now is time to trim the fat.  Now is the time to get lean and mean.

 

The result will be a more focused and energized team!

 

Alan Stein

http://www.About.me/AlanStein