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.
