A couple of years ago I was fortunate enough to meet Graham Betchart, a brilliant performance coach who specializes in mental skills training for athletes.

After numerous phone conversations and email exchanges we finally connected in person at a Big East college basketball game. 

I have always been fascinated by the role the mind plays in achieving success on the basketball court and have spent a ton of time studying (and improving) that aspect of my own coaching arsenal.

Depending on who you ask, most agree that basketball is around 75% mental (Bobby Knight was even quoted as saying the ‘mental is to the physical as 4 is to 1’). Yet most players readily admit they don’t spend time working on mental training. So at best, they spend 100% of their time and effort focused on the remaining 25%.

If you want an edge… you have to train your mind and body.

People define ‘mental toughness’ in a variety of ways… and there is usually some truth to most of those definitions.

Part of mental toughness is learning how to be comfortable being uncomfortable.  I have covered that concept ad nauseam in previous blogs.

Another part of mental toughness is the ability to focus on what you can control and stay in the moment (‘Play Present’).

One of the biggest roadblocks to maximum performance for both players and coaches is falling in the trap of focusing on (and worrying about) things that are out of their control.

You are 100% in control of:

·         Focus

·         Attitude

·         Body language

·         Effort

·         Thoughts

·         Communication

You have zero control of the refs, the fans, or your opponent.  And contrary to most people’s understanding, you don’t have full control over making a shot or winning a game!  You can do a series of things that strongly increase your chances of making a shot or winning the game… but you don’t have complete control of it.  If you did, every shot would go in and you would win every game!

The key to effectively ‘Playing Present’ is to focus on the ‘next play.’  Not the one that just happened… it’s over.  Not the one that may happen later… but the play right in front of you.  You must learn how to focus on the task at hand and execute that to the best of your ability.  Then do that for the next play.  And the next play. And the play after that. One play at a time.

When you get back on defense, that ‘stop’ is the most important stop of the entire game. Why?

Because it is the ONLY one you can directly affect.  It’s kind of like the old coaching mantra ‘the next game on our schedule is the most important game of the year.’  There is a ton of wisdom behind that quote.

Same holds true for shooting.  The next shot is the only one that matters because it is the only shot you can affect.  That is what makes Kobe Bryant so phenomenal.  Although it rarely happens, if Kobe misses his first 10 shots… he doesn’t let it affect his 11th shot.  The ‘next shot is going in’ mentality is why he is such a potent offensive player. He always thinks, ‘my next shot is good.’

A key component of ‘Playing Present’ is being able to focus on the process, not the result.  For instance, don’t worry about whether or not you make the shot. Instead, focus on the steps needed to greatly increase your chances of making the shot:

·         Being on balance

·         Having good footwork

·         Staying square to the rim

·         Keeping your eyes on the rim

·         Executing your shot technique

·         Holding your follow through

Focus on these things because they are things you have complete control over! You control whether or not you are on balance, have good footwork, are square to the rim, etc.  If you focus on these things, more times than not, you’ll make the shot.  But if you only worry with the outcome (making the shot) instead of the process (the steps above)… you will not be a very good shooter.

You need to be so into the moment (‘Play Present’)… that on an offensive possession you are thinking something to the effect of, ‘cut hard to an open space, catch the ball, square up, survey my options, and make the right play.’  Now of course all of this needs to happen quickly, in real time. You can’t be out on the court in La-La-Land day dreaming! In fact, it is the opposite. When you ‘Play Present’, you are so dialed in you have razor sharp focus.

Creating this awareness is what separates a player like Dirk Nowitzki from other talented players.  He always gets back to the process and doesn’t worry with the outcome.  Don’t be a sucker for the results! Focus on perfecting the process and the results will follow.

John Wooden was famous for NEVER talking about winning.  All he talked about was the characteristics needed to be successful.  In his case, the winning (obviously) took care of itself.

Just remember… the next step is always the most important step… focus on each and every possession.  Play present.  Coach Betchart also calls this concept W.I.N. – ‘What’s Important Now?’  The only thing that should be important now is the play that is right in front of you; the next play.

As I continue to study mental toughness, the concept of ‘Playing Present’, and only focusing on the process… I have come to realize that Luke and Jack (my 15 month old twin sons, aka ‘Born Backcourt’) have already mastered this!

Luke and Jack are always 100% dialed in.  They are always focused on what is right in front of them.  They ‘Play Present.’

Have you ever taken a toy away from a one year old? They cry.  Then you give it right back to them. They stop.  They don’t dwell on the fact that you took it, they are dialed into the fact they have it back. 

When Luke and Jack are watching the Wiggles… they are so focused on the screen… they have blinders on.  They don’t flinch.  I can call their name and they don’t even look back. They are ‘Playing Present.’

Watching my boys learn to walk was fascinating.  They were relentless. They would get up, they would fall. Get back up, fall again.  They repeated this a thousand times.  But they were always focused on the process.  They were focused on the next step (literally!).  They didn’t look back and worry about the past.  They also didn’t worry about walking the length of the family room in one try.  They focused on the next step.

Now as a parent, and as a coach, it is my job to keep them ‘Playing Present.’  Keep them focused on what they can control. Keep them focused on the process.

If you haven’t already heard it, I would love for you to listen to the 2-part interview podcast I did with Brendan Suhr at http://CoachingULive.com – you can listen on your computer or download it to your iPod.  I would love your feedback on it!

Also, if you requested and/or signed up for my FREE monthly Basketball Nuggets, you should have the June edition (and CP3 camp workout plan) by now. Please email me at Alan@StrongerTeam.com if you did not get them.

PLEASE NOTE: many school and business firewalls prevent the Basketball Nuggets from being delivered. If you signed up but did not get them, just email me from a personal account (Gmail, Yahoo, etc.) and I will gladly re-send.

Train hard. Train smart.

Alan Stein

www.StrongerTeam.com

www.Twitter.com/AlanStein

www.Facebook.com

PS:  Here are several exercises you can do utilizing the TRX suspension training system:  http://www.youtube.com/watch?v=_8EBf1IXa7M

I have been using the TRX for years and love it because it teaches players how to control (and use) their own bodyweight. The TRX is a must have for all youth and high school programs - it is affordable, versatile, and portable! Check out www.TRXTraining.com

The NBA Players Association Top 100 Camp is a special event because it places as much emphasis on building character off the court as it does building players on the court.  There were daily sessions that addressed topics such as drug abuse, STDs, social media savvy, and the fatal dangers of texting while driving… as well as other pitfalls that many players fall victim to (NOTE: in reality they don’t actually fall victim at all… everything in life comes down to choices, decisions, and consequences).

This camp is the only event where I am not the strength & conditioning coach – but rather an actual basketball coach! I was one of 10 high school coaches selected to coach a team during the week.  This was a unique experience and fun challenge for me.  Each high school coach was assigned an NBA player (either current or retired) to serve as an assistant coach.  Last year I had Chris Duhon (Orlando Magic) and Brian Cook (LA Clippers).  This year I was assisted by Luke Walton (LA Lakers) and Tim James (Miami Heat, retired).  I left the X’s and O’s to those guys and I handled the motivation, team building, and chemistry.

Luke Walton has an incredible basketball resume.  His father was arguably the greatest college basketball player of all time and is enshrined in Springfield, Massachusetts.  Luke played for a Hall of Fame Coach in Lute Olsen while at Arizona.  He is currently teammates with the best player in the game (Kobe Bryant) and plays for the most decorated coach in NBA history (Phil Jackson).

I asked Luke to name the 5 things that make Kobe Bryant the game’s greatest player and the 5 things that make Phil Jackson the game’s greatest coach.

Here is what Luke Walton said about Kobe Bryant:

1.    Kobe’s work ethic is unparalleled.  He comes in early and he stays late.  He always does more than is asked.  He gives 100% in every drill, in every workout, in every practice, and (obviously) in every game.  He is never satisfied and is always striving to get better.

2.    Kobe’s competitiveness rivals his work ethic.  He wants to win at everything.  He can’t turn it off.  He competes just as hard in workouts and practice as he does in the NBA Finals.

3.    Kobe has no fear.  He doesn’t fear failure and he doesn’t care what the public or the media think about him.  He doesn’t look over his shoulder and he doesn’t try to please everyone.

4.    Kobe is a student of the game.  He constantly studies film… of himself, of his opponents, and of previous generation’s players.  He has a true respect for the game and for those that came before him.

5.    Kobe truly believes he is the best player in the game.  He has a confidence, swagger, and arrogance about him.  He believes he is the best because he knows he has outworked everyone and that he has earned the right to be the best.

Here is what Luke Walton said about Phil Jackson:

1.    Phil works hard to keep his team balanced and even keel. He never wants his players too high or too low.  He wants them to have the mind of the ‘Peaceful Warrior.’

2.    Phil has an incredible ability to connect with every player as an individual.  He doesn’t treat everyone the same.  He works to connect with each player on a much deeper level than most coaches do.  That is why guys love playing for him.

3.    Phil is extremely intelligent… almost to the point of being intimidating. He is well cultured, well read, well informed, and knowledgeable about every subject. He knows facts about everything and everyone.  His intelligence demands respect.

4.    Phil is more of a manager of the game than he is an X’s and O’s architect. He takes pride in molding a group of individuals into a cohesive unit.  He specializes in chemistry, not drawing up plays.  That’s why he loves the challenge of a Dennis Rodman or Ron Artest… they are a test to his ability to create a team.

5.    Phil is confident.  He knows what he does works. Period.

I am really thankful to have had the chance to spend a few days working with Luke Walton and I appreciated his insight and willingness to share.

I will be in Chicago this week (June 22^nd to 29^th) working the Deron Williams, Amar’e Stoudemire, and Kevin Durant Nike Skills Academies.  Make sure you follow me at www.Twitter.com/AlanStein for behind the scenes insight and coaching bullet points!

I will be posting a video later this week (www.YouTube.com/StrongerTeamDotCom) featuring the TRX Suspension Trainer – which is an affordable, portable, and versatile piece of training equipment I use regularly with my players. I love it because it teaches players how to use and control their own bodyweight!  If you are a high school coach, you need to add this to your arsenal. For more info on the TRX, check out www.TRXTraining.com. 

My next blog, ‘Mindset of a Champion’, will share a wealth of valuable info I picked up from Sports Psychologist Graham Betchart.  Graham was the mentor assigned to my team at the NBPA Camp! He is also the one who turned me on to the concepts of:

Play Present: http://blog.strongerteam.com/post/2011/01/12/Play-Present.aspx

Play in the Zone: http://blog.strongerteam.com/post/2011/01/13/Play-In-The-Zone.aspx

I am a staunch advocate of Graham’s work. For more info, please visit www.GBPerformanceCoaching.com

Until then… train hard… train smart… enjoy the journey.

Alan Stein

www.StrongerTeam.com

www.Facebook.com/StrongerTeam

PS:  Make sure you sign up for my FREE monthly Basketball Nuggets at http://www.strongerteam.com/RegisterNuggets.aspx

PSS: Make sure you sign up for my FREE email newsletter at http://www.strongerteam.com/Register.aspx

PSSS: I will be releasing 3 new DVDs in July:

·         DeMatha Basketball All-Access (Championship Productions)

·         Lightening Quick Defensive Reaction Drills (HoopsKing)

·         Killer 1st Step Explosiveness Drills (HoopsKing)

All of these will be available for purchase at http://Shop.StrongerTeam.com

Every time you interact with another human being… you either give them energy (‘fill their bucket’) or you take their energy (‘drain their bucket.’).  In every instance you are either an energy giver or an energy taker.

If you want to be successful in life, you need to not only be an energy giver… you need to surround yourself with energy givers.

Energy givers make those around them better.  9 out of 10 people adamantly admit they are more productive when they are around positive people (aka ‘energy givers’).

It’s pretty simple… if every member of your program (coaches and players) is an energy giver during a workout… the workout becomes more intense and more productive by default.  Nothing else is possible!  Obviously, if you have productive workouts on a consistent basis, you will make progress.

Not everyone can be 7 feet tall. Not everyone can jump out of the gym.  But everyone can be an energy giver.  Being an energy giver is a conscious choice.  It is an attitude.

Energy givers raise the confidence of everyone they come in contact with.  Energy givers improve morale, chemistry, and performance.  Coaches and teammates covet players who are energy givers.

Are you an energy giver?

During your off-season workouts, do you give energy by listening and being coachable? By being a supportive teammate? By being enthusiastic? By working as hard as you possibly can?

Or do you drain energy by loafing, arguing, and complaining?

If you want to stand out at your summer league games, AAU games, and camps… and really have coaches take notice… then you need to be an energy giver!

Energy givers thank their teammates for a good pass.

Energy givers help their teammates up after they take a charge or dive for a loose ball.

Energy givers cheer their teammates on when they are not in the game.

Energy givers listen to their coach with their ears and their eyes.

Energy givers communicate on defense.

Energy givers show up early and are prepared to workout, practice or play.

Energy givers always give that little extra.  And it goes a long way.

Make a conscious effort to be an energy giver… it will pay off… trust me.

I just had the opportunity to work my 4^th straight CP3 Elite Guard Camp this past weekend… and there is no bigger energy giver on the planet than Chris Paul.  He gives every ounce of his heart, soul, and love to those around him.  He is a very special person (and obviously a very special player).

Here is several agility, conditioning, and competitive drills you can use to promote proper footwork, acceleration, and deceleration in your summer or pre-season workouts:

On Court Conditioning for Basketball: http://youtu.be/-r0utbpvFak

I will be an energy giver at the following camps this summer:

June 15-19^th             NBA Players Association Top 100 Camp in Charlottesville, VA

June 22-29^th             Kevin Durant, Deron Williams, &  Amare Stoudemire Skills Academies in Chicago, IL

July 4-9^th                   LeBron James Skills Academy in Akron, OH

July 13-15^th               Hoop Group Skills Academy in PA

July 24-27^th               Snow Valley Basketball Camp in Waverly, IA

August 1-3^rd             UK Elite Basketball Camp in England

Make sure you follow me at www.Twitter.com/AlanStein and www.Facebook.com/StrongerTeam for the inside scoop!

Train hard. Train smart. Enjoy the journey.

Alan Stein

www.StrongerTeam.com

What is your training philosophy?

I asked a veteran trainer this the other day in casual conversation and he froze.  He looked like I asked him the capital of Zimbabwe.  He has been training for years and he didn’t know (or at least he couldn’t verbalize) his own training philosophy! Wow.

Whether you are a player or a coach, you should know the ‘why’ behind what you do in the weight room and on the court. The ‘why’ is your training philosophy.

Your training philosophy is the foundation of everything you do in strength & conditioning. Your philosophy should dictate every aspect of your program – every rep of every set every workout.

The Foundation of My Training Philosophy

1)   Train players in a way that will help reduce the occurrence and severity of injuries – both acute and cumulative.

2)   Train players in a way that will improve how they move and function on the court – which will allow them to perform their basketball specific skills at a higher level.

3)   Train players in a way that instills sound work habits, accountability, discipline, respect, communication, competitiveness, toughness and proper exercise technique (and footwork).

A basketball player’s strength & conditioning is the foundation of their entire game. A sturdy foundation will help keep them healthy and on the court as well as will give them the potential to take their skills to a higher level.  Shooting, ball handling, passing, rebounding, and defending can all be enhanced when a player improves their strength, quickness, mobility, explosiveness, and conditioning.  

That is why THE BEST PLAYERS ARE IN THE BEST SHAPE!

Strength & conditioning is more than just lifting weights.  A comprehensive program needs to address every aspect of performance:

·         Balance

·         Mobility

·         Flexibility

·         Strength

·         Power

·         Agility

·         Reaction

·         Quickness

·         Conditioning

·         Nutrition

·         Recovery

My Training Philosophy Expanded

Strength & conditioning for basketball is a means to an end, not an end itself.  A properly implemented training program will give players the potential to improve their game… but it doesn’t do it automatically.  Regardless of how fit or strong a player is, if they can’t shoot, pass, rebound, defend or handle the ball… they won’t be a very successful basketball player!  They will just be a fit human being. They must constantly practice and improve their basketball specific skills (both mental and physical).

My Strength Training Philosophy

Basketball players are not Olympic lifters, Powerlifters, or bodybuilders… so they shouldn’t train as such.  A basketball player’s strength program needs to reflect the specific demands of the sport. The goal is to produce better basketball players, not better ‘weight lifters.’  Being able to bench press 300 lbs. has very little direct value in basketball. Players should use a variety of exercises and modalities, should work in all 3 planes of motion, should work through a full (pain free) range of motion, and should work every muscle group (and joint) in the body.  They should aim to work the front/back & left/right sides of their body equally to help reduce muscular imbalances.  Players should be able to control their own bodyweight and perform functional movements (like the squat, lunge, and push-up) correctly.

My Conditioning Philosophy

The primary goal of a conditioning program should be to get players in peak basketball shape.  Being able to run 3 miles is great for cross-country, but doesn’t do much for basketball. Under the umbrella of ‘conditioning’ are the vital components of proper jumping/landing and accelerating/decelerating.

Basketball is a game that involves varying bouts of very high-intensity work.  Each workout should incorporate drills that include sprinting, cutting, back pedaling, defensive sliding, and jumping. Once footwork and technique have been mastered, the goal should be for maximum effort in every rep of every drill of every workout in order to truly reach a conditioning potential.

It is important to acclimate the body’s muscles and joint structures by practicing the specific movements used in basketball.  If a conditioning program only incorporates straight ahead sprinting (a typical ‘track’ workout), it will not sufficiently prepare the hip, groin, and ankle areas - all of which are high-risk areas of injury for basketball players. 

To get into great basketball shape, a conditioning program should be:

·         Energy system specific: Conditioning drills need to be short to medium in duration (15-60 seconds) and very intense with limited rest.

·         Movement specific: Utilize basketball movement patterns: sprinting, back pedaling, and defensive sliding.  Stress changing direction (agility) and the importance of being able to plant and pivot off of either foot.  Emphasize being in an athletic stance at all times with hands up and active.

·         Progressive: Intensity and volume should increase, while rest should decrease.  In other words, workouts should get progressively harder!

·         Competitive: Players will work harder when they are challenged with competition.  They can compete against each other or against the clock (i.e. themselves and their own ability).   Remember, everything needs to be done at game speed.

·         Fun: Players will work harder if they are having fun.  Thus, it is good to use a variety of different drills to keep them from getting bored.  Don’t just have players run “suicides.” Use imagination. 

With that being said… P90X, Insanity, and CrossFit workouts, as a whole, do not address all of these criteria – so they fail to meet the specific demands basketball players require. 

My ‘Jump Training for Basketball’ YouTube video was so popular, I had to make a Part II:

http://www.youtube.com/watch?v=a81A5qttXYM

Announcements:

·         Have you received the first 4 editions of my FREE ‘Basketball Nuggets’? If not, just email me.

·         The Stronger Team Podcast is getting closer! Goal is to have them available on iTunes this summer!

·         New products being released this summer at http://Shop.StrongerTeam.com:

o   Downloadable PDF workout cards to accompany the 3 DeMatha Basketball DVDs.

o   New DVDs with HoopsKing:

§  Killer 1st Step Explosiveness Drills

§  Lightening Quick Defensive Reaction Drills

o   New DVD with Championship Productions:

§  DeMatha Basketball: All-Access (6+ hours of warm-ups, workouts, & practices!)

Please email me if I can help you in any way this summer: Alan@StrongerTeam.com.

Train hard. Train smart.

Alan Stein

www.StrongerTeam.com

www.Twitter.com/AlanStein

www.Facebook.com/StrongerTeam

PS: By the way, the capital of Zimbabwe is Harare.  Thank you Wikipedia!