WINNING EDGE Basketball tips are posted each month and include practical ways for you to improve your knowledge and understanding of the game. Our goal at MINA is to help you reach your full potential; therefore, if you have any questions about the game of basketball, please contact Coach Miller at 919-847-2017 or at
coachmiller@nrbasketballacademy.com

Now get to work on your game!

Move/Counter Move
Clinician: Coach Nick Ploegstra
December 2009

Move/Counter move, do you have both? Elite players always attempt to better themselves as a player, both in season and out of season. When I think back over the teams I have been involved with, both as a player and as a coach, the elite players on a majority of those teams were traditionally the first to arrive at the gym, as well as, the last to leave after practice. Players can spend their time practicing with a purpose or spend their time not practicing with a purpose; elite players rarely waste time on the court. My encouragement to all players is to seek to always get better EVERYTIME you set foot on the court, during your individual workouts at the NRBA, in season practicing with your team, in pre and post practice workouts, as well as, during the off season.

My goal for all young players I work with is that they develop both a move and a counter move. Elite players have the ability to adjust quickly to what the defensive gives them or what the defense takes away from them, by developing and constantly practicing a counter move or a series of counter moves. For young players this can be as simple as having the ability to penetrate effectively and efficiently with the same speed to the right as well as to the left; for young post players the ability to drop step both to the baseline side and to the middle of the floor, or the ability to shoot the mid-range jump shot, and the ability to get to the rim. Teams adjust defensively by attempting to take away a players strength; therefore, players must adjust by always having a counter move to use when the opposing team takes away their initial move. I often see young players effectively shut down offensively when their move is taken away. Don’t be one of those players! Begin adding a few basic counter moves today. Don’t be a one dimensional player; complete players have the ability to counter anything the defense takes away from them.

Purposeful practice developing counter moves can take many forms. There is an endless supply of drills and practice techniques that will benefit you as a player during your pursuit of becoming a more complete player. Coach Miller and Coach Huber are great teachers of the game; you are in well qualified hands.

NRBA Defensive Philosophy
Clinician: Coach Mark Miller
November 2009

At the NRBA, strong defensive principles are stressed with all our students. Our philosophy is simple: We want to make the opponent earn every single point; therefore, we must build our defensive HOUSE* on aggressiveness, and rely on our ability to execute our defensive principles with emphasis in the following areas:

• Proper positioning, anticipation and quick reactions
• Mental concentration and toughness
• Hard work
• Teamwork (defend as a 5-man unit)
• Communication
• Vision
• Rebounding
• Conditioning

Becoming a great defender requires an investment in time, a commitment to detail, a demanding work ethic, and a coach who sees the bigger picture. You can be certain there are no shortcuts in developing strong defensive principles, but the results are worth it. If a player is taught properly, and commits himself to understanding the defensive side of the ball, that player will develop positive character traits, be more fundamentally sound, have a better understanding of the game, and be less willing to surrender in a tightly contested game. Players and coaches, as you make defense a priority this season and you go to war to defend your HOUSE*, consider the following rules of engagement.

NRBA Rules of Engagement

• Always have vision of ball and man
• Apply ball pressure (stance and footwork)
• Absolutely no reach around defense
• Power slide to deny penetration (force sideline-nothing over top)
• Power slide on help and recovery
• Close-out to recover on perimeter (must be technique strong)
• Jump to the ball on pass and deny cutters
• Deny ball reversal and low post feeds
• Perimeter players must dig down on all low post feeds
• Perimeter players must recover on shooters after dig downs
• Double team all baseline and blindside opportunities
• Give the opponent nothing in ‘Our House’
• Take the charge and sacrifice for the team
• Dive for every loose ball
• Contest every shot
• One and done: 'Rebound like a Champion'

*HOUSE- Refers to the area that not only includes the FT Lane, but extends two feet beyond that area on all sides. The team that is willing to defend and successfully protect this area with an urgent mindset and physical toughness, sends a strong message to its opponent about how the game will be played and what kind of shots will be allowed.

NRBA Jump Rope Program
Clinician: Coach Seth Huber
October 2009

Rope jumping is an excellent way to improve overall conditioning, quickness, agility, coordination, and strength, which are vital athletic components required to be successful in the game of basketball. The proper rope length is crucial and should be measured by standing with both feet together in the middle of the rope and the handles being able to reach the armpits. Proper rope jumping form includes springing off the balls of the feet, slight bend in knees, upper arms/elbows held close to body, forearms pointing away from the body, the hands and wrists doing the majority of the rope turning, and quick rhythmic jumps. The goal of rope jumping should be maximum speed, quick/soft/low jumps, and maximum jumps/time without making a mistake. The following jumps are recommended for a jump rope workout/routine and listed from basic to complex:

Speed – Jump with 2 feet once with each turn of the rope.

Single Leg Speed – Jump with left foot on each turn of the rope. Repeat the pattern with right foot.

Alternate Speed (running in place) – Jump over the rope landing on the opposite foot as the rope passes under; jump with left and land on right, then jump with right and land on left, etc.

Two Left, Two Right Speed– Jump with left foot twice and then jump with right foot twice; continue the pattern.

Side-to-Side – Jump and land with both feet while moving laterally (right to left) on each jump; using a line to jump over side-to-side is very helpful.

Front-to-Back – Same concept as 2 foot side-to-side, except you are moving front to back/back to front on each jump; again using a line to jump over is helpful.

Single Leg Side-to-Side – Perform the side-to-side pattern with left foot only; repeat the pattern with the right foot.

Single Leg Front-to-Back – Perform the front to back pattern with the left foot only; repeat the pattern with the right foot.

Square – Make the pattern of a square while jumping rope; 4 jumps will complete the square pattern; the jump pattern will be forward, right, back, and then left.

One Touch Lateral – Start on left foot and jump to the right landing on the right foot, then jump off the right foot to the left and land on the left foot; continue the pattern trying to cover maximum lateral distance at maximum speed.

Two Touch Lateral – Perform the above pattern but jump twice with left foot (second jump should be a lateral jump to the right) before landing on right foot. Continue the pattern at maximum distance and speed.

Lunge – Start with left foot forward and right foot back then jump and switch feet simultaneously landing with right foot forward and left foot back. Continue pattern at maximum speed.

Straddle – Start with feet together on the first turn, jump and land with feet apart on the second turn, then jump and bring feet back together on the third turn and so on. Repeat pattern at maximum speed.

Cross – Jump with feet together on first turn, on the second turn cross feet, on the third turn uncross feet, and so on. Continue pattern at maximum speed.

Cross X – Jump with feet together on first turn, on second turn cross right over left, on third turn cross left over right, on fourth turn cross right over left, and so on. Continue the pattern.

Doubles – Jump as high as possible and swing rope 2 times under feet before landing.

Jumping routines can vary by number of reps, duration of time, types of patterns, number and duration of rest periods, etc. Much of this depends on the skill and conditioning level of player using the rope. As skill and conditioning level increase so should the number of reps, time limits, and patterns, while decreasing the amount of rest time in between sets. For example, a player might do a 10 minute routine as follows:

60 seconds – speed jump
30 seconds – rest
60 seconds – single leg speed (30 seconds each leg)
30 seconds – rest
60 seconds – 1 Touch lateral jumps
30 seconds – Rest
60 seconds – Lunge jumps
30 seconds – Rest
60 seconds – Side-to-side jumps
30 seconds – Rest
60 seconds – Single leg side-to-side jumps (30 seconds each leg)
30 seconds – Rest
60 seconds – Doubles (advanced)

NRBA Fitness Circuit
Clinician: Coach Mark Miller
September 2009

The NRBA Fitness Circuit is designed to prepare players for their season by developing strength and endurance while at the same time buiding their fundamental foundation. Each player begins at level 1, and is only allowed to advance to the next level, all the way to Level 5, if they can complete their current level in the circuit, mainintaing perfect technique, in under 20 minutes.

Each element of the circuit is explained below with the number of reps for each level listed below the description. It is recommended that the elements be spaced apart throughout the gym so that you can get in the habit of moving from element to element in a true circuit training fashion. Creating signs with the element description and reps for each level listed is helpful.

SPECIAL NOTE: Before attempting the NRBA Fitness Circuit, make sure you warm-up your body and stretch properly.

Power Burpees:
Position yourself on either side of the goal. Begin by bending your knees into a full squat or sitting position and then kick your legs out behind you into a standard push-up position. After executing a complete push-up (chin to floor), move back into the squat or sitting position followed by an explosive jump off both feet attempting to touch as high up on the backboard as possible. You should land on balance back into the squat or sitting position and then repeat.
(1) 20 (2) 30 (3) 40 (4) 50 (5) 60

Finger-Tip Push-Ups:
These should be complete and perfect push-ups. (chin to floor)
(1) 15 (2) 25 (3) 35 (4) 45 (5) 60

Rope Jumps:
Find a jump rope that adequately accommodates your size. A weighted rope is possible but the number of reps would need to be adjusted.
(1) 350 (2) 450 (3) 550 (4) 650 (5) 750

Post Work (Drop Steps):
Stand with your head underneath the goal. Choose a side to begin and spin the ball out away from the basket to a position above the low block. Follow this simulated pass by catching it above the low block, staying low and wide in your position with the ball under your chin and protected. From this position, drop your inside foot and put the ball on the floor with a two-handed power dribble. As the dribble moves you into a position to score, make sure you keep the ball at chin level with your shoulders square to the goal. A complete rep only occurs if the basket is made. Alternate sides to give you confidence from both sides of the goal. As you advance, drop steps to the inside of the lane can be added.
(1) 15 (2) 25 (3) 35 (4) 45 (5) 60

Defensive Lane Slides:
Position yourself on either side of the free throw lane facing the goal. Your outside foot should be straddling the lane line. Put yourself into a perfect defensive ball stance position. (Keep your center of gravity low with feet shoulder width, head up and back at a 45 degree angle. Your hands should be in front of your body and active. Your weight should be distributed on the balls of your feet. You are to maintain that position as you slide to the other lane line. Touch the lane line with your outside foot and return to your original position for 1 complete rep. You need to focus on your step slide footwork. A common error for young players is to hop and move both feet at the same time as you slide. A step slide is a violent movement lead by your inside foot pushing off of your outside or power foot for a distance of 6-8 inches. On each change of direction, that violent movement should be emphasized even more. Your movement across the lane should not effect your perfect ball stance position.
(1) 30 (2) 40 (3) 60 (4) 75 (5) 90

Mountain Climbers:
Position yourself on the floor on all fours. Lift your knees off the ground and begin a running motion with your legs placing your knee into your chest on every rep. This is an outstanding stretch and a great exercise for leg endurance. One complete rep is counted each time your right and left knee touch your chest.
(1) 60 (2) 75 (3) 90 (4) 105 (5) 120

Figure 8’s and Ball Slaps:
This is a dual exercise to help develop your ballhandling skills. A complete figure 8 rep is executed by taking a ball and moving it in a figure 8 pattern around both legs. You should stay low to the ground with knees bent keeping your head up and your eyes off the ball. A ball slap should be executed by firmly hitting the ball with your hand for improved strength and greater ball control. Each slap is one rep and you should alternate hands.
(1) 50 (2) 60 (3) 70 (4) 80 (5) 90

Crunches (on pad):
If you have severe low back problems, you may wish to substitute an exercise here. If executed properly, however, crunches can be done with minimum stress to the low back. Crunches are best executed with someone holding your feet in place on a soft surface. Position yourself in a sitting position with your knees bent and your arms placed across your chest. Slowly begin to lean your upper body back till you reach a 45 degree angle and then return to your original position. When returning, slightly twist your torso touching your elbow to the opposite knee. You do not want to lean completely back to the floor and create undo stress to your low back.
(1) 70 (2) 85 (3) 100 (4) 115 (5) 130

Spin-out Face-Ups:
Position yourself on the baseline outside the three-point line. Spin the ball out toward the wing. Follow the simulated pass making sure to establish your power (pivot) foot and placing yourself in a strong ready (triple-threat) position. You should be positioned, outside the three-point line, with your feet shoulder width apart, your knees bent, shoulders and feet square to the goal and the ball on your strong side. The ball should be in your shooting pocket. From this perfect offensive position, you should execute a ball fake without altering your position and then explode off your power foot to the basket completing the rep with a made lay-in. Alternate sides to give yourself confidence from both sides of the floor.
(1) 10 (2) 15 (3) 20 (4) 25 (5) 30

The Importance of Correct Habits
Clinician: Coach Mark Miller
August 2009

It is impossible to grow as a player without solid, fundamentally sound habits. We develop those habits by being coachable, by working hard, by becoming students of the game, by paying close attention to detail, by building a rock solid fundamental foundation, and by being committed to game speed repetitions during each work out. You see, achieving excellence requires a price, and very few are willing to pay it. How about you? Are you willing to pay the price? If so, start today in taking your game to the next level, by developing one positive habit at a time. The following poem brings that point home. Now go out and redeem your time on the court.

I am your constant companion.
I am your greatest asset or heaviest burden.
I will push you up to success or down to disappointment.
I am at your command.
Half the things you do might just as well be turned over to me,
for I can do them quickly, correctly and profitably.
I am easily managed, just be firm with me.
Those who are failures, I have made failures.
I am not a machine, though I work with the precision of a machine and the intelligence of a person.
You can run me for profit, or you can run me for ruin.
Show me how you want it done.
Educate me.
Train me.
Lead me.
Reward me.
And I will then…do it automatically.
I am your servant

Who am I?

I AM A HABIT!

Player Improvement Program
Clinician: Coach Mark Miller
July 2009

The off-season is the time when players commit themselves to a training regimen that challenges every aspect of their game. I have recommended for years a two-part approach to off-season training. Last month I shared the first part (phase) of a Player Improvement Program called ‘Shooting for a Championship.’ This month I will share part 2, ‘Building the Fundamental Foundation.’ I sincerely believe that “there is profit in all labor,” (Proverbs 14:23) and that you will get out of any training program exactly what you put into it. I guarantee that if you will follow the program outlined below throughout the entire off-season, summer and pre-season, your fundamental foundation will drastically improve. The key is doing everything with proper technique and at game speed. Anything less and you cheat yourself from truly maximizing your performance. Remember: Young players many times overlook the following areas, and yet, without committed effort to these fundamentals, you limit your ability to become a complete player. If you have questions about any aspect of the program outlined below, feel free to call the NRBA office or email Coach Miller directly. We are here to ‘help you reach your full potential.’

TUESDAY -- THURSDAY -- SATURDAY
BUILDING THE FUNDAMENTAL FOUNDATION!

Ballhandling:

1. Ball Slaps
Aggressively slap the basketball by alternating left and right hand for 30 seconds. This will strengthen your hands and is the first step to becoming a better ballhandler.

2. Ball Pounds
Place yourself in a ready position. That position should have your feet shoulder width and square to the basket with your shooting foot slightly ahead, knees bent, ball initially in the pocket and ready to shoot. This position should be balanced and your foundation strong. Beginning with your right hand, and staying in ready position, pound the ball as hard as you can, controlling your dribble below your knee. Be sure to keep your head up through the entire drill. Also keep your left arm raised while dribbling to protect the ball if the defense steps into your established space. Dribble for 30 seconds then switch hands and repeat.

3. Body Rotations
Begin by rotating the basketball around your head pushing yourself at full speed. Be sure to keep your head up through the entire drill. Dropping the ball will be normal if you are pushing yourself. Just pick it up and continue the rotation. Rotate the ball for 10 seconds and then change direction. Continue this same pattern around your waist, around right leg, left leg and then both legs. Conclude your rotation work with the following pattern: rotate around your head twice, waist twice, both legs twice, waist twice, and head twice. Repeat and continue this sequence for 30 seconds.

4. Figure Eights:
Spread your base position slightly wider than shoulder width. Begin to rotate the basketball around your legs in a figure eight pattern. Rotate the ball for 10 seconds and then change direction. Now follow that same pattern by dribbling the ball in a figure eight pattern making sure your dribble height remains below your knee. Dribble the ball for 10 seconds and then change direction. Finally, pick a point at least 20 feet ahead of you and begin to walk toward that point while rotating the ball in a figure eight pattern. Continue moving from point to point for 30 seconds. Be sure to keep your head up through the entire drill.

5. Straight V's
Begin to dribble the basketball in front of your body from side to side in a ‘V’ or pendulum pattern. Once the pattern is established begin to lower your body into ready position bringing the dribble lower and lower until you are dribbling below your knees. When you are dribbling below your knees, dribble the ball with as much speed as possible for 10 seconds. Repeat this sequence with only your right hand in front of your body and then your left hand. Now establish that same ‘V’ pattern on the right side of your body using your right hand and then the left side of your body as well. Finish your Straight V workout by completing the same routine dribbling the ball behind your back.

6. Two Ball:
Using two balls as part of your ballhandling routine is a huge addition to your workout. For a complete demonstration of integrating two balls into your routine, contact the NRBA office.

Dribbling:

Find an open area where you can dribble from point to point. Place yourself in a ready position. That position should have your feet shoulder width and square to the basket with your shooting foot slightly ahead, knees bent, ball initially in the pocket and ready to shoot. This position should be balanced and your foundation strong. Using your left foot as your primary pivot foot (if you are right handed) or your right foot (if you are left handed), take an explosive first step and execute the dribble moves explained below with your strong hand all the way through to your finish point. Make sure you finish with a jump stop in ready position, pivot in that same position and face your starting point. Explode and continue back to the starting point, executing each individual dribble move, back and forth, for 20 seconds. Now repeat each move with the same primary pivot foot, but this time out of your ready position, sweep the ball below your knees to your off hand, take an explosive first step and execute the same dribble moves with your off hand in the same 20 second segments. When you explode to the opposite side of your body, you’re leg will cross your body providing a natural barrier or wall to protect your off hand dribble. Now get to work executing the following dribbles:

1. Speed
A speed dribble is just what the name implies; move the ball up the court as quickly as possible under control from your starting to finishing point. Keep the ball in front of your body and stay in a bent and ready position throughout.

2. Crossover
The crossover, and all remaining dribble moves, are change of direction or change of pace dribbles so in your workout execute that change of direction or change of pace move every 3rd or 4th dribble. As with all dribble moves, stay in a low ready position at all times from start to finish. When crossing over, you will dribble the ball from one hand to the next making sure that the dribble change is made below your knees.

3. Through Legs
When changing direction through your legs, make sure you turn your body and point your lead foot in the direction you are going as you move the dribble through your legs from one hand to the next.

4. Behind Back
When changing direction behind your back, make sure you turn your body and point your lead foot in the direction you are going as you move the dribble behind your back from one hand to the next. Push the ball ahead of your body so that you resume your dribble in the opposite direction, with your opposite hand, and without hesitation.

5. In/Out
The In/Out move is actually a fake crossover dribble. As you prepare to change directions, fake as if you are going to crossover into your other hand, but do not switch hands, instead keep the ball in your lead hand and continue in the same direction you were going.

6. Slow/Go
Prior to changing directions, slow up and create the impression that you are coming out of your ready bent knee position. When the defense reacts by raising out of their stance, you explode back to full speed in your low ready position.

7. Double Crossover
This move combines putting two crossovers together back to back. After crossing the ball over to your opposite hand below your knees, immediately cross it back to the lead hand and continue in the same direction you were going.

8. Reverse
When executing a reverse dribble, step toward the defender with your inside foot to create space, and then pivot away from the defender on that inside foot. When pivoting away, your back should be to the defender, and as you pivot, you want to push the ball ahead of your body so that you resume your dribble in the opposite direction, with your opposite hand, and without hesitation.

Leg Work:

1. Backboard Slaps
Stand facing the basketball goal slightly in front of the backboard. Keep your hands high, bend your knees and explode off of both legs, touching as high as you can with the goal of reaching the backboard and slapping it with both hands. After each jump you should land on balance, and quickly jump again reaching as high as you can. Continue this pattern for 10 jumps which equals 1 set. Execute three sets to complete the drill.

2. Rope Jumps
Using a jump rope, complete three sets as follows: Set 1) 100 jumps with both legs- Set 2) 50 jumps with right leg- Set 3) 50 jumps with left leg

Quickness/Defense:

1. Line Quickness
Use one of the lines on a basketball court, which are generally 2 inches wide, for this drill. Stand on one side of the line with both your feet together. You will now move side to side with your feet together as quickly as possible staying as close to the line as you can without touching the line. You will do three 30 second line quickness sets. Be sure to push yourself at full speed.

2. Lane Slides
For this drill, you need an area 12-15 feet wide. The lane on a basketball court is 12 feet wide. Position yourself on one side of that area in a proper defensive stance. That stance should have your feet slightly wider than shoulder width in a low bent knee posture. Your head should be up, your back should be at a 45 degree angle and your weight should be forward and on the balls of your feet. Your hands should be in front of your body and active. You are going to work on your defensive footwork from side to side for 3 sets of 30 seconds each. You must hold yourself accountable to proper footwork and technique. For a complete demonstration of proper defensive footwork and technique, contact the NRBA office.

Free Throws: (50 free throws/record makes)
You have the option of splitting free throws up as break time between exercises. Free throw percentage determines the outcome of many games. If you are an excellent free throw shooter who can handle the ball without turning it over, there is a place for you on the court at the end of games. You need to be that player!

Player Improvement Program
Clinician: Coach Mark Miller
June 2009

The off-season is the time when players commit themselves to a training regimen that challenges every aspect of their game. I have recommended for years a two-part approach to off-season training. This month I will share the first part (phase) of a Player Improvement Program called ‘Shooting for a Championship.’ Next month I will share part 2, ‘Building the Fundamental Foundation.’ I sincerely believe that “there is profit in all labor,” (Proverbs 14:23) and that you will get out of any training program exactly what you put into it. I guarantee that if you will follow the program outlined below throughout the entire off-season, summer and pre-season, your shooting percentages will drastically improve. The key is doing everything with proper technique and at game speed. Anything less and you cheat yourself from truly maximizing your performance. Remember: if any basketball skill can be improved to near perfection, that skill is shooting. The manner, in which you use this time practicing shooting, will determine the degree of perfection you will achieve. Game Shots at Game Speed = Game Results!
If you have questions about any aspect of the program outlined below, feel free to call the NRBA office or email Coach Miller directly. We are here to ‘help you reach your full potential.’

MONDAY -- WEDNESDAY -- FRIDAY
SHOOTING FOR A CHAMPIONSHIP!

Warm-up Shooting: (30 perfect shots)

1. Form (10)
Stand at the free throw line, and check your shooting position: feet shoulder width and square to the basket, knees bent, elbow in and ball in pocket. Take 10 perfect form shots into the air allowing the ball to land in front of you. If the shooting rep is not perfect, it does not count. Make sure you lock your elbow and follow-through with fingers on your shooting hand pointed to the ground. Your non-shooting or guide hand should be kept straight with fingers pointed toward the ceiling. There should be a slight bend at the elbow of your non-shooting arm. Each rep should be taken slowly and only perfection is acceptable. After 10 perfect form shots are achieved, move to Edge Shooting.

2. Edge (10)
Stand at the side of the backboard with your feet just outside the free throw lane. Position yourself once again into proper shooting stance with ball in pocket. You are now going to take form shots using the side of the backboard as your target. You want to shot the basketball with proper arc so that the ball is actually making contact with the backboard on its downward flight. After you release the ball, return to a shooting ready position. If the ball is shot accurately, the ball will ricochet off the backboard and return to your shooting pocket. If the ball returns to the pocket, your shot was perfect, and you are in position to take your next perfect rep. If the ball did not return to the pocket, you did not shoot the ball straight hitting your target perfectly. In this drill you are focusing on perfect form and on being a pocket shooter. Dipping of the ball is not acceptable. After 10 perfect edge shots are achieved, move to Final Perfects Shooting.

3. Final Perfects (10)
Stand approximately three feet in front of the rim. Position yourself once again into proper shooting stance with ball in pocket. You are now going to shoot at the rim as your target. Imagine putting the fingers of your shooting hand inside the rim. You want to shoot the basketball with proper arc so that the ball goes through the rim without making contact with the rim. If your shot touches any part of the rim, that shot is not considered a final perfects shot. Keep taking proper reps until 10 final perfects shots are made. You may get frustrated but do not quit until you reach your goal of 10 final perfects shots. After 10 final perfects shots are achieved, move to range shooting.

Range Shooting: (40 made shots)
You are now going to add movement to your shooting. You will make 10 shots each from four different ranges in the following order: 5’, 10’, 15’, and 20’. Make sure you are staying true to your shooting principles. Follow each and every shot, moving to your next spot only when you have made the shot from your current spot. Work the whole court taking shots from baseline to baseline. Throughout range shooting, you are in constant motion. This movement is a great conditioning exercise and is also beginning to prepare you for the game shooting part of your work-out that will follow.

Game Shooting: (100 finished shots)

1. Spinouts (75)
A spinout is merely a pass thrown to yourself out in front of your body that is received outside the 3 pt. arc. When preparing to receive the spinout, you should step into your pass, establish your primary pivot foot and face up in a proper ready or triple threat position. That position should have your feet shoulder width and square to the basket with your shooting foot slightly ahead, knees bent, ball initially in the pocket and ready to shoot. This position should be balanced and your foundation strong. Be sure to protect the ball if the defense steps into your established space. Do not give any ground to the opponent. You will spinout from the left wing, right wing, and top following the pattern of shots below. These shooting repetitions will be executed going to your left and right and must be executed at game speed. You should follow all your shots as an offensive rebounder and finish each shot by scoring at the basket.

Spinouts should Include:
2 lay-ups (get to the rim in one dribble from behind the 3 pt. arc)
5 pull-up jumpers
2 counters
5 catch & shoot
3 additional catch & shoot from right/left corners

2. One Man Drills (25)
Position yourself on the far right side of the half court line facing the basket. Face up in a proper ready or triple threat position. That position should have your feet shoulder width and square to the basket with your shooting foot slightly ahead, knees bent, ball initially in the pocket and ready to shoot. This position should be balanced and your foundation strong. Be sure to protect the ball if the defense steps into your established space. Do not give any ground to the opponent. You will come out of that position with an explosive first step, making a move to the basket for a score following the pattern of shots below. After you score from the right side, you will spinout under the basket and execute the same move to the left side of half court ending with a jump stop and pivot. Maintain proper ready or triple threat position and execute that same move going left. After you score from the left side, you will spinout under the basket and execute the same move to the right side of half court ending with a jump stop and pivot. You are now back to your original spot and ready to go again. For your final set of pull-up jumpers off transition, move to half court, and take these repetitions down the center of the court, pulling up for your shot just inside the free throw line. You should follow all your shots as an offensive rebounder and finish each shot by scoring at the basket.

One Man Drills Should Include:
2 stop and go lay-ups
2 dip and go off glass
2 crossover pull-up jumpers
2 double cross lay-ups
2 additional moves (player choice)
5 additional pull-up jumpers off transition

Free Throws: (50 free throws/record makes)
You have the option of splitting free throws up as break time between exercises. Free throw percentage determines the outcome of many games. If you are an excellent free throw shooter who can handle the ball without turning it over, there is a place for you on the court at the end of games. You need to be that player!

Spot Shooting: (5 Consecutive Shots)
Finish your ‘Shooting for a Championship’ workout by choosing any spot on the court and making five consecutive shots from that spot. Don’t give up; be determined to conquer that spot before you end the workout. You must have a mental toughness and a desire to never quit if you want to reach your full potential.

Principles For Purposeful Practice
Clinician: Coach Seth Huber
May 2009

“We are what we repeatedly do. Excellence then is not an act but a habit” – Aristotle.

Excellence, mentally and physically on the basketball court, just doesn’t happen by chance. It is not something you do but something that you are; something you become by purposeful practice. If you want to be a player that competes at a level of excellence, then you must practice at a level of excellence so it will become habit.

Coach Mark Miller talked about the importance of building a foundation last month and used the phrase “practice with purpose”. I want to build on that concept and give you 7 principles that will help you practice with purpose and reach your full potential.

1. HAVE A PLAN – Those who fail to plan, plan to fail. Plans should include clear, concise objectives/goals that focus on appropriate drills to master the fundamentals of the game. Pick up games, HORSE, nonchalantly going through some drills, or simply shooting baskets does not equal purposeful practice.

2. EVALUATION AND FEEDBACK – Progress should be recorded and tracked. Performance needs to be accompanied by immediate feedback and evaluation. It does no good to practice skills if they are practiced incorrectly and lazily. This is an important reason to have a qualified coach to train you if possible. It is difficult to honestly and accurately evaluate one’s own progress and performance.

3. SPECIFICITY – Training should be specific for the skill/fundamental that needs developing. A simple example: if you need to improve keeping your head up and seeing the floor while dribbling, then drills need to be created and practiced that specifically target and focus on that fundamental.

4. PROGRESSION – Fundamentals should be developed from the ground up, from simple to complex, from parts to the whole. Effective practice sessions will focus on mastering the simple and progressing to the complex.

5. INTENSITY – How you practice is as important as what you practice. Practice should be intense, with maximum effort and concentration, and at game speed. You must practice at game speed to see game results.

6. VARIETY – Fundamentals need to be practiced and developed with a variety of drills/competitions to maintain a high interest level and prevent boredom.

7. TRAIN WITH A QUALIFIED COACH – If possible, train with a qualified coach who will be able to implement these principles for you at a much higher level than you could do yourself.

The North Ridge Basketball Academy is committed to making your practice purposeful, to improving your skill level, to working you out at the highest level possible, and to giving you the tools necessary to reach your full potential on and off the court. Why? Because the NRBA believes that the only way to achieve success is through hard work and that hard work will pay off in due time.

Building the Foundation
Clinician: Coach Mark Miller
April 2009

As with anything in life, a firm foundation is needed to insure success. Many times that foundation is sacrificed and shortcuts are taken in a player’s development. I am here to tell you that there are no shortcuts to success in the game of basketball, and that “nothing of lasting value is ever accomplished aside from hard work.” With that said, in the off-season, it is imperative that you find a training regimen that stresses the fundamentals, that pushes you as an athlete, and that challenges you to grow as a player. You cannot sit around and expect your game to improve. You also cannot simply rely on playing games, although that’s important, as your only means of development. You must practice with a purpose, and commit to getting fundamentally sound game-speed repetitions in order to move your performance forward. I recommend that occur under the supervision of a coach who understands the fundamentals of a firm foundation, and how to build that foundation into a player’s game. At the NRBA, we are committed to stepping in as your personal coach, creating a program just for you, and strengthening the foundation you will need to fully reach your potential. The NRBA is committed to your development so don’t hesitate to call for details; you may be surprised at how affordable it is.