Celtics vs Lakers
June 1, 2010 by danny · Leave a Comment
A Celtics-Lakers finals, what else could the NBA ask for! The two most storied franchises in the history of the league are once again set to do battle. I’m sure the ratings will be very high for this series. Especially since they played in the 
finals just two years ago. And many of the same players will be going head-to-head (with a few exceptions) again. I like what both of these teams bring to the table in terms of experience, toughness, talent, and chemistry. But obviously, only one team will be able to walk away the championship. It is up in the air, but in my eyes, the winner will be…
Who Will Take The Title?
I’ll get right to it; the Lakers. I’m not a Lakers or a Celtics fan. Since the Celtics got over on the Lakers in ‘08, so I’d like to see the Lakers get it done this time. Why are the Lakers going to win?
-They have the best closer in the game. Yep, they had the best closer last time as well. But the ultimate competitor in the league won’t let his team lose and the players around Kobe will be more prepared this time around. The “other” players…
-Pau Gasol is tougher now. Mentally tougher that is. I heard one of the guys on TNT get asked why he thought Gasol would have a better Finals appearance in ‘10 compared to ‘08. His answer? “Kobe.” In other words, Kobe’s tenacity is contagious. I agree. I see Pau playing with more intensity, and more physicality this time around.
-Human nature is another factor. If you get beat one time, it is human nature to want it juuuuust a touch more the next time you compete against that team. This “phenomenon” will come into play this year.
-Ron Artest, who does some dumb ass things on the court (off the court as well), will be another player that will help neutralize Boston’s toughness and physical play. And I DO think the Celtics are very tough. I have much respect for them. Just because I am going against them, don’t think I have no love for them. But Ron-Ron is a nice addition, especially in a Celtics-Lakers type of series.
-I think the Celtics will miss James Posey a bit. Although nobody can stop Kobe, Posey made him work extremely hard for everything he got.
What Scares Me?
-As good as Rondo was in the Cs ‘08 run, he is that much better now.
-Paul Piece scares me. Like Kobe (almost), PP is one of the best closers in the league. He is just quick enough to get by his opponents and just big enough to shoot over them In other words, he quite often finds a way to get where he wants/needs to get on the court to get the job done.
-Boston’s “D” has been very good. They all work together to make the on-the-ball defender that much better. They take a lot of charges, block shots, and play a physical style of defense.
X-Factors
For the Celtics, Rasheed Wallace could be the X-Factor… for better or worse. For worse - he may not be shooting well, start to get frustrated, and then his famous complaining to the refs, technical foul side could come out. OR, he could 
get hot from 3 and drag one of the Lakers big men away from the basket. That’s all the Celtics need..ANOTHER weapon!
For the Lakers, the X-Factor is Lamar Odom. If he brings his A-Game and is a walking double-double, look out Boston. I think he could make this into a 5-game series if he is focused and hungry. Then again, he may only show his great ability in short stretches, or only 1-2 times per game. Sometimes you won’t hear his named called for minutes at a time when he is on the court. Which Lamar shows up will be very big in determining the winner.
My Final Word
Like I mentioned, I am not a fan of either team. Of course, I’d much rather see the Bulls take it all. I also really wanted to see Steve Nash make it to his first Finals. Since neither of that happened, in my eyes the next best thing is sitting back and watching these two proud franchises go at it again. I would not be shocked if Celtics find a way to get it done. But for the above reasons, I am taking the Lakers in 6.5 games. Ha! Ok, ok, if you won’t let me cop out with 6.5 games, then I’ll say this; L.A. in 6.
Lebron James to the Bulls?!?
May 18, 2010 by danny · Leave a Comment
If you follow basketball at all, you’re well aware of the fact that Lebron James may be leaving Cleveland. Maybe you are like me and already a little sick of it. Kind of like all of the Brett Farve talk every off-season. Each summer I think, “JUST MAKE UP YOUR MIND BRETT! AND ESPN, STOP TALKING ABOUT IT EVERY OTHER SECOND!!!” Unfortunately, I see the same thing happening with King James. Since their season has only been done for about a week, I’m not quite all Lebroned-out just yet. Also, there is a lot of talk that the Chicago Bulls are in the running to get him. Being the BIG Bulls fan that I am, of course I am very interested in his decision. So, before I get too sick of the Lebron talk, I thought I’d make a post covering my thoughts on how much (or little?) I want him to be a Bull.
Do I Want Lebron in Chicago?
Of course I do. What, do you think I’m crazy? But, I am gonna delve a little deeper into the matter by changing the question up… How badly do I want Lebron to be a Bull? My answer may surprise you - while the idea of Lebron wearing a Bulls jersey excites me, it seems I’m not as pumped about the idea as many of my fellow Bulls fans. I mean, about 5 times a day I receive a picture message on my phone from my brothers that looks like this…
I love their enthusiasm, I really do! But I afraid he may not be what they (my brothers and MANY others) think he is. Here’s a scenario that I think lets you know how I feel; I win the lotto and am told over the phone that I will have a 1 million dollar check delivered to my door in 3 days. But when they come to drop off the check, the check is for 250 k, and not the original million that they told me I won (in my fake story, there are no such things as taxes. So no, the reduced money has nothing to do with taxes being taken out, just go with it…). I would be like, “WHAT! This is not what I thought I was getting. But I’ll still take it because I am now $250,000 richer than I was last week at this time!” To me, Lebron represents the $250,000. The Bulls (or any team that gets him) are going to a lot richer (better), but not as rich as they thought they would be when they first signed him.
Why DO I Feel This Way?
At this point in his career, he is lacking that “it,” that so many people talk about. He doesn’t smell blood like some of the people that we all compare him to. You know, Michael Jordan, Kobe Bryant, Dwyane Wade, Larry Bird etc. (And yes, I do put D. Wade in this category as I’ve seen him take over many a game. And on the biggest stage – against the Mavericks in the finals a few years back – actually, he took that whole series over!) I mean, I watched MJ play in some huge games and ended up saying; “Michael didn’t have his best game today. His shots weren’t falling, and he turned the ball over a couple times when they needed a bucket.” But I have never, ever, ever, ever, said, “Jordan didn’t show up today. Where was he? It was like he just disappeared!”
With Lebron, I have said that, and on more than one occasion. I’ve seen him shy away instead of take over the game and WANT IT so bad that it looked like his life depended on it… like appeared to be the case EVERY TIME Michael took the floor, and every time Kobe takes the floor.
Another thing that bothers me about Lebron, is that he seems to find a way to always make it about himself. When the media asked him about his future after the Celticts knocked them out of the playoffs it looked like he couldn’t wait to address the questions. I would have much rather seen him say something like; “I don’t know what the future holds, but right now I’m not going to worry about that. I need to be here for my teammates. We just lost a very disappointing series and it’s very hard on all of us.” But he choose to sit up on the podium and let us know that “he and his team are weighing all of the their options, blah, blah, blah.” C’mon Lebron, at least lie to us and make us think you and your teammates are hurting from the loss, and that that is all that matters right now.
Wrap Up
Above I mentioned that whatever team he goes to will be getting a “disappointing” $250,000. Maybe the scenario should have gone more like this; “Danny, here is a check for 250 k. Once you prove to me that you REALLY WANT IT, and that you are willing to do ANYTHING for it, I’ll be delivering the rest of your money to you. And I do think you’ll get there soon. Right now though, I’m not sure where where your priorites are, and I’m not sure how much it truly means to you.”
The worse case scenario is Lebron making me (the Bulls) a whole lot richer (better), with a good chance of making me a millionaire (championship ring) down the line. So, I think it is fair to say that I’d take Lebron with open arms. It’s just that at this point, my arms are not as wide open as other people’s are.
Are Your Knees Always Sore?
May 17, 2010 by danny · Leave a Comment
Knee pain is a very common problem. Especially for those that are in their 30s and 40s (although I know plenty of 20-somethings with sore knees as well). During my last couple years of playing competitive basketball, my knees were always hurting. And the first two or three years (especially after playing pick-up games) it was even worse. I told myself; I know, I know, I need to stretch more. This every once in awhile stretching thing is not good enough. So I finally made a point to stretch every day. But, it didn’t help! Why? All I would do is stretch my hamstrings because some doctor told me to do that about 10 years earlier. Don’t get me wrong, there are plenty of people out there that need to stretch their hammies (including your truly), but this doesn’t do a whole lot to address sore knees. Fast forward a few years (and a TON of reading later), and I now better understand how to make my (and your) knees feel better. While I am no knee expert (I’ll leave to guys like Mike Robertson), I feel confident that if you integrate the below tips, your knees will be thanking you in a big way!
This is in no way the end-all-be-all of “knee tips” for healthy knees. But I thought I’d include a few simple tips that you can incorporate today, to get your knee(s) feeling better.
Tips For To Make Your Knees Love You
1) Stretch Your Quads
As I mentioned above, all the hamstring stretching in the world isn’t going to do a whole lot when trying to address sore knees. When I started stretching my quads (more specifically – my rectus femoris), I started feeling considerably better.
2) Get Your Soft Tissue Work In
If you’ve been reading this website for awhile now, this is probably the 311th time you’ve heard my mention the importance of soft tissue work. Foam rolling your IT-Band, and your vastus lateralis (outside part of your quads) will do wonders for your knees. Breaking up the knots in your glutes will also help. And if you are feeling really tough, using a lacrosse ball for your glutes and TFL is even better!
You can purchase your roller here at performbetter. I NEVER do a leg workout or play basketball without first getting some soft tissue work in. Make sure you do the same – this means before you go golfing; before your slow pitch softball games; before your wii bowling tourney; etc. etc.
Oh, and rolling afterwards and on “off” days would be smart too.
3) Improve Hip Mobility/Flexibility
Mike Robertson and Eric Cressey have done a great job of teaching us about the importance of improving hip mobility. Before each activity, make sure you do some dynamic movement that help make your hips more mobile. A couple of good drills…
Working on flexibility of the hips/glutes is also smart. A couple examples…
I usually perform these static stretches post-workout and on “off” days.
4) Activate Your Glutes
I mentioned above that I always perform soft tissue work before my leg workouts. Another thing I always do, is perform some kind of “glute activation” drill. A drill like X-Band Walks are perfect here. Sometimes when I am demonstrating how to squat to a new client, my knees are achy just by using the 45-pound bar. But, if I perform X-Band walks before demonstrating, the pain is completely gone. X-Band walks will help to get the glute max and posterior fibers of the glute medius firing. This will take tension off of the knees.
Once again, you can pick up these “Superbands” at performbetter.
Quick Story
A few months back one of my “older” (57 years old) clients walked into the gym and said; “Danny, my knees are killing me! There is NO WAY I am going to be able to perform any lower body movements today. Let’s just focus on upper body.” I said, not so fast. Let’s at least try a few “tricks” before giving in so easily. His reply; “it’s just not going to happen, it hurts just to stand here. But ok, I’ll humor you.” So, I had him try a body weight squat. He went down about 3 inches and immediately stopped; “they’re just too sore!” I had him roll out his IT-Band and vastus lateralis on the foam roller. And then use the lacrosse ball on his glutes and TFL. Next I told him to stand up and try another body weight squat. He went down a few inches – no pain. He went deeper and deeper until he was ass-to-grass. “Danny, what are you, like some kind of voo-doo witch doctor,” he asked? Well, I wish I was magic, but we simply used this soft tissue work to get some of those knots out. It is AMAZING how freely and pain free our body moves once we “untie” the knots in our body. We then performed some mobility drills, X-Band walks, and went onto have a great, pain-free session.
If working out, whether it be weight training, pick-up basketball games, or running around with your kids, is no longer any fun because of those achy knees, you’re now 4 simple tips closer to moving around without all that pain!
Basketball Strength Training for Newbies
April 7, 2010 by danny · Leave a Comment
Take a look around. What are you seeing more and more in basketball? Guys on the court that are as big and wide as a barn-yard door. I was watching a NBA game last night and there happened to be a game playing on that ESPN classic channel at the same time. I found myself flipping back and fourth between commercials.
Fake Crossover Series
March 29, 2010 by danny · 2 Comments
I love using the fake crossover (aka “inside-out” dribble) to create space – either for a pull up jumper, or to get all the way to the basket. It can also be used to go around a defender in the open court. The fake crossover can be used as a “single move” to get the job done. Or it can be used with a second (and third) move, known as a “combination move.” As I have mentioned previously, you always want to keep it as simple as possible. So, if the fake crossover frees you up, there is no need to go into a second move (the combination part of the move). BUT, it is great to have the combination move in your back pocket in case the defender cuts you off when you do the fake cross. If this happens, you can go into a number of different moves to go around your defender. In the videos below, you’ll see some examples…
Fake Crossover “Warm-Up” Series
As I mentioned in this post, I always make sure to get to the gym a few minutes early to get my dribbling warm-ups in. The first video is me using a series of moves, all beginning with the fake crossover. The purpose of the warm-up is to prepare me for full speed drills going to the basket; to improve the control I have with the basketball; and to work on the speed in which I dribble the ball.
In the above video you saw;
-3 fake crossovers with each hand
-1 fake crossover-crossover combination move, each way
-1 fake crossover-between the legs combination move, each way
-1 fake crossover-behind the back combination move, each way
-2 “freestyle moves” – here, I start with a fake crossover and go into whatever comes to mind on the fly
Note: Be sure to do the same amount with each hand. Better yet, spend more time working on your weaker hand.
The next video is me using a series of fake crossovers (single and combination moves) going to the basket for pull up jumpers.
The Template
If you remember from the “Handle It” post, the template is as follows;
-Stationary dribbling first
-”Semi-Stationary” is next – this is the verbiage that I use with my clients. If you can think of anything cooler, or more appropriate than “semi-stationary,” let me know. 
-Full speed dribbling – either moves up and down the court, or moves to the basket.
A Few More Videos
And for fun, I thought I’d share with you a few other cool videos. This first video is my 8 year old client showing off his fake crossover-crossover combination move. I love the fact that he is skilled enough to perform this at such as young age. But I’m even more thrilled at the fact that he finished with his left hand like a 13 year old!
The next video is my 13 year old client working on his dribbling in one of our sessions. Here, he uses the fake crossover-crossover in the open court, en route to a pull up jumper.
And finally, one of my favorite players in the NBA, Dwyane Wade shows us what a fake crossover-crossover looks like at the NBA level. The floor is yours D. Wade…
If you aren’t already doing so, make sure to incorporate the fake crossover, and the combo moves that go with it, into your game. Let me know in the comments section below, if you have any other move, or series of moves that you would like me to cover. Please make sure not to ask for hook shots, or dunks…never been my specialty. 
This post has been brought to you by Sears Fit Club.
Q & A: Let the Madness Begin
The moment all of us college basketball fans have been waiting for, is just a few days away. The NCAA basketball tourney is my favorite event out of any sport, at any level. It has it all – great athletes, buzzer beaters, Cinderella stories, cheerleaders, the thrill of victory, and the agony of defeat. What I have for you today, is an interview with my long-time buddy, Jeff Rinaldi. Jeff and I used to bleed Carolina blue together back in high school. Then he turned on me, and now bleeds a different shade of blue – Kentucky blue. In all honesty, I don’t blame him. He went on to attend the University of Kentucky, so I guess I can cut him some slack.
Back in high school a few of us used to do mock-interviews with the video camera rolling. And let me tell you, an interview with Mr. Rinaldi is the best. His answers were well thought out, intelligent, and best of all, hilarious! Fifteen years later, and once again, Jeff didn’t disappoint!
DM: We go way back my friend. I miss “jam ball” out in the driveway, as well as our basketball conversations, especially during this time of year. So I’m really looking forward to catching up.
Jeff Rinaldi: Danny, let me first say it is a privilege to share my thoughts/picks for the 2010 NCAA tourney. We do go way back and I am glad to offer my thoughts on the bracket this year. Anything for the McLartys! An absolute gem of a family who possess some of the best basketball minds this side of the country!
DM: (I told you he does a great interview. ) I’ve won a few of these March Madness pools over the years, but I’ll be honest with you, I’m way behind on college basketball this year. So I thought it would be best to defer to you for advice as I know you’re passionate about your college hoops. If I have any chance of winning a pool this year, (winning = for entertainment purposes only) it will be from complete luck, and/or the advice you are about to give me and my readers. So, are your ready to get to it?
JR: I am pumped (as always) for the NCAA tourney..even more so with my UK Wildcats looking ferocious. Not to sound too confident but this year’s bracket seems a bit more straightforward than past years. I agree with Jay Bilas on the field being weaker although I won’t over-emphasize it like he does. Nevertheless, we can expect some surprises in this tournament like every year, ala Cleveland State’s magic last year.
DM: Every year it seems like at LEAST one #12 seed upsets a #5. Does it look like that is going to happen again this year?
JR: Yes D. You can count on it. I will put my money were my mouth is and let everyone know that UTEP is going to beat Vanderbilt. Vandy seems to lack a little confidence coming into the NCAA. Derrick Character of UTEP is finally showing what he is capable of after leaving the Louisville program. Can’t blame him on that either. UTEP is a dangerous team. Period.
DM: Any #2 or #3 seeds going down in round one this year?
JR: I really don’t see any #2 or #3 seeds going down this year but I will give you two more lock upsets besides the UTEP two-step. Siena over a confused Purdue team. And Steve Fisher and San Diego State will shock the dirty Vols from Tennessee to advance. Although I don’t have the guts to pick the upset, New Mexico could be vulnerable in that 1st round vs Montana.
DM: Which team is going to be this year’s Cinderella story?
JR: Thankfully, I don’t see a George Mason this year. I tend to like powerhouses in the Final 4. However, as mentioned earlier, I feel UTEP has what it takes to get to the Sweet 16. Chicago’s own Tim Hardaway will be thrilled! I also think Marquette is HOT and has the ingredients to surprise. Another Chicago guy, Dwayne Wade will be “jumpin’ for joy,” as Dicky V would say. For the record, I don’t care much for the VBDI (Vitale Bald Dome Index) he references.
DM: Alright, lets get to the questions that everyone is waiting for. Give the reader’s your Final Four…
JR: I can confidently say Kansas, Kentucky, Villanova and Syracuse in the Final 4. Just so the readers know, I usually pull a #4 or #5 seed out to make the final 4 but I just don’t see it happening this year. I love Georgetown but can’t see them getting past Kansas.
DM: Who is going to play in the championship game? And which team is cutting down the nets?
JR: Although a bit biased, no one can argue that Kentucky is full of talent. I really believe we will cut the nets down this year despite our youth. We all know about Patterson, Wall, and Cousins, who command respect. However, watch out for Eric Bledsoe. This kid is dynamite in a bottle and is crucial to UK’s success. So, Kentucky over Kansas for the 2010 championship.
DM: With all that said, the winner of most office pools will probably go to the lady that picks her teams based on her favorite uniforms. That’s the way it seems to work out quite often. Well, except for the years that I walked away the title!
JR: I understand Danny. When Betty from accounting takes the office pool it can really be discouraging. I like to think I take time to break down each game…really put some thought into it. Then our gutless wonder Betty comes along and picks teams based on a state she likes and wins the dinero. Hey Betty?! I have been watching games all year while you have been knitting and reading. I despise Betty and her endless string of luck. Hope she has a bad lunch.
DM: Wow! Let me take a moment to compose myself while I wipe these tears from my face. Ok, I’m no longer dying from laughter… thanks for taking time for this Jeff. I really appreciate it, and I know the readers do as well!
JR: My pleasure. I hope everyone reading really considers these upsets. However, I will not take blame if they don’t come through. Nothing is better than the NCAA tourney though. Everyone enjoy it because we deserve it. Go Cats!
Anyone out there have any upset specials that you think Jeff left out? How about a surprise champion? Let us know in the comments section below.
Handle It!
Those who know me, know that I’m all about making efficient use of your time when it comes getting the most out of your game. Afterall, reaching your potential takes a lot more than countless hours of 5-on-5 pickups games. It takes individual skill work, and time spent in the weight room to improve your strength and reduce your chance of injury. The video below is an abbreviated version of what I did (and still do) each and every time I went to the the gym to work on my game. (or before the others players got to the court before we played against one-another)
A Few Extra Minutes Really Add Up
As I mentioned in the first video, I always get to the court a few minutes early to get my dribbling in. It helps me become one with the ball, so to speak. My goal is to make the ball feel like it is on a string. Sometimes this takes 3-4 minutes, sometimes it takes about 10 minutes. All I know, is that it greatly helped me improve my dribbling skills. Most of my friends would show up and shoot deep 3-pointers, or mess around and throw up a few half court shots before it was time to start the game. I would take these 3-10 minutes very seriously, and work on the handles. These extra ~5 minutes added up to be a TON of extra time over the years.
Method to the Madness
My template is as follows;
-Stationary dribbling first
-”Semi-Stationary” is next – this is the verbiage that I use with my clients. If you can think of anything cooler, or more appropiate than “semi-stationary,” let me know.
-Full speed dribbling – either moves up and down the court, or moves to the basket.
Unnecessary?
Most coaches out there that watched me play over years really appreciated how my dribbling skills helped make me, and my teammates better. But I’ve come across a few coaches that thought that this kind of “dribbling warm-up” was unnecessary. And guess what? I couldn’t DISAGREE more! Obviously I’m not suggesting that anyone should check into a game and start performing little quick between the leg moves, or “combo” moves with no one guarding them. “But the moves from your video are not specific to the way you are going to dribble in a game.” So. I don’t hear anyone say anything negative about baseball players that warm-up with a little “pepper” before practice. What about putting a bar on your back and performing squats in the weight room? I don’t remember the last time that happened on a basketball court. The point is that ALL sports use “non-specific” drills to help improve the athlete’s game. In the case of “my” warm-up, I do this to improve my ability to control the ball, and to improve my quickness with the ball in my hand – to help me to better create space off the dribble, or protect the ball from an opponent. When it comes to game time, we should only use the move necessary to get the job done, nothing more. Sometimes that calls for the simplest of moves, and other times it requires a more advanced, fancy move. I can say without a doubt, that my pre game (pre workout) warm-up routine played a HUGE role in any success that I had.
Getting to the gym a few minutes early to work on your game can make a big difference in the long run. When it comes to improving your ball-handling, start at your own level and progressively incease the speed and difficulty over time.
NBA Dunk Contest
February 10, 2010 by danny · Leave a Comment
The NBA dunk contest is only a couple of days away. What will these athletes come up with to amaze us this year? Who knows? One thing I do know, is that over the last number of years the winners have been some strong dudes. Dwight Howard and Nate Robinson have definitely spent their fair share of time hitting the iron. And I’m sure the most impressive dunks this year will once again come from some players with muscles popping out of their bodies.
I’ve talked about this (either in writing or conversation) about 300 times now, and I’m going to bring it up again. In Eric Cressey’s book, “The Optimal Off-Season Training Manual,” he brings up a rather incredible stat; in the 2003 NFL combine there were 12 quarterbacks that jumped over 35 inches in the vertical jump test. In the 2003 NBA combine, only 1 of 76 prospects had a vertical over 35 inches, and the average was actually less than 30 inches! This just reiterates the fact that strength training plays a huge role in improving vertical jumping ability. I guarantee the football players preparing for the NFL put in some serious time in the weight room. And the majority of these NBA prospects played basketball, basketball, and more basketball. Don’t get me wrong, working on your game has to be done. But can you imagine what combining strength training with basketball skill training can do?!? How does increased jumping ability, decreased chance of injury, and a heck of a lot more And-1s, sound?
In college, when the season ended we’d go play some pick up ball and the players from the football team would often come in the gym to take us on. Now, we’d usually beat them, but let me tell you, their athleticism was crazy! Very fast, very strong, and very explosive. We’d win because we had better skill, and we knew how to play the game better. But again, mixing some of the athleticism that they displayed with the skill that we had, and we could have been a scary team. BUT, only a couple of us basketball players actually took weight training seriously. What a shame, because we got pushed around pretty good on the court during the season. And I’m sure that translated to a few extra Ls.
Anyway, back to the dunk contest. Have you ever seen a dunk contest from the old contest days? Ever notice that the majority of the competitors jumped off one foot when dunking? Nowadays the majority of dunkers are taking off on two feet. This is the influence of strength training. One-foot jumpers usually are more “springy,” meaning that they rely on the stored energy in the tendons to spring off the ground. When you see a player jumping off of two legs, that means he is “muscleing” his leap from the ground. And again, the best dunkers for awhile now have been two-feet jumpers. Weight room! This doesn’t mean a two-feet jumper cant throw down an impressive dunk when leaping off of one foot. But you’ll see the majority of his dunks coming from two feet.
Basketball players, embrace the power of weights. And everyone, enjoy the dunk contest. It makes it more interesting to watch when you take into account whether the player is jumping off of one foot or two. It will give you an idea of how the weight room may or may not have influenced the athlete at this point in his career.
Basketball is King
February 9, 2010 by danny · Leave a Comment
Of all the professional sports played in our country, the NFL is no doubt, the most popular. It was fun seeing the Saints get their first Superbowl championship in franchise history. And how gutsy was the onside kick by Sean Payton!?! When it was happening I couldn’t believe what I was seeing. But with another NFL season in the books, it’s time to move on. Time to shift our sole focus to basketball. (my apologies to hockey fans)
We’ve got the NBA All-Star game coming up, high school post-season play is right around the corner, and before you know it, my favorite time of the year will be here…March Madness! I wish you a great off-season, football, I’ll miss you. But we have a ton of hoop talk ahead of us. So stay tuned.
For now, I’ll leave you with this video, with a lot more video to come. Especially once I find my video camera charger. Doh!
Go to the 3:56 mark and you’ll see my favorite pass in the video, from Joe Dumars. Nevermind that it was against the Bulls. I’m assuming it was an exhibition game, because those Bulls would never allow that to happen in a real game. Anyway, check out the pass, and I look forward to more basketball talk with you real soon…
Exercise of the Week
February 3, 2010 by danny · Leave a Comment
I’ll try to do my best to bring you a new exercise as much as possible. Each exercise will be one that I’m a big fan of, for one reason or another. Don’t worry I won’t leave you hanging. I’ll give you the reason(s) why I like the particular exercise. Maybe the exercise that I go over is not new to YOU. Maybe you’ve been dominating this exercise since the last time the Cubs won the World Series. (man that would make you REALLY old) I don’t mean to burst your bubble, but even if this exercise is not new to you, there are some people out there that I’m sure will get something out of this… you selfish son of a beehive! The first exercise in this series is, “McLarty Rollouts.”
I’m so important that people are naming exercises after me. No, no, I know I’m not really that special. (although, try telling my mom that, I dare you) One day a few years back I was foam rolling my shins. In the process I felt my abs working like crazy. So I thought hey, maybe I’ll just make this into a core exercise. I had my clients try it and pretty much each one of them came back to our next session will some very sore abs. One lady told me that I need to name them after myself since I “invented” this exercise. I’m sure some of the guys from the ancient Mayan culture were doing these with a log below their shins way back in the day to impress the ladies. But to my knowledge, I haven’t seen these pop up on internet or in any gyms I’ve visited. So I’m claiming them. And, my client told me I should, so there!
I know a function of the abdominals is to perform trunk flexion. But performing countless reps of crunches/sit-ups will just feed into the imbalances that we create with a little something called, life. You know, we sit in flexion (rounded shoulders) all day; in front of our computers, driving to and from work, watching tv…you get the point. There are many coaches/trainers out there that believe the main role of the abs is to resist trunk extension, and resist rotation. In other words, much of your abdominal training should be done with the purpose of improving stability. And McLarty Rollouts fits the bill nicely here. They are very similar to ab-wheel rollouts, and will provide you a little extra variety in your core training. I have many of my beginner clients starting with simple (maybe not simple for some) planks, and then progressing up to more challenging movements like McLarty Rollouts.
When doing these, make sure to keep your glutes and abs tight. Brace your core as if you are getting ready to take a punch to the stomach. Start with the roller down by your ankles and roll it up towards your knees. As the roller gets closer to your knees, the movement gets significantly harder. I either perform these for reps. Usually 10-12. Or for time. When doing them for time, I tell my clients, “make these as difficult as possible, without overloading your back, for 30 seconds. If you can get 31 seconds then you didn’t make them difficult enough. (i.e. you spent too much of your 30 seconds with the roller near your ankles, and not enough time with the roller higher up, near your knees)
So, work within your level, and give McLarty Rollouts a try. You may be extremely sore for the next day or two, but it will be well worth it! One more note; the baby-making music you hear in the video, has been shown to make this exercise 12.87% less effective. So be sure to pick a more hardcore song to train to!
