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.
Get HUGE, Ripped, Stronger, Smarter, Sexier, Mo’ Funny…
February 24, 2010 by danny · Leave a Comment
Us guys are such, well, guys. We want it all, and we want it yesterday! I want my wife to cook me 6 meals a day, bring me a beer when I get home from work, (not really, but maybe occasionally) let me watch the BIG game without getting any crap, and take the dogs out when it’s raining. *** I also want the Cubs to win the World Series, but who am I kidding! When it comes to our physique, we want to add 15 lbs of muscle while simultaneously lose 10 lbs of body fat. And while the 10lb reduction in body fat is happening, we want to increase our bench press by 25 lbs and add 2″ to our gunz!
As they say, try to accomplish everything, and you wind up accomplishing nothing. Want to add muscle? Well, you’re going to have to go on a hypercaloric (above maintenance) diet. Adding slabs of muscle is not easy. And if you are eating more calories than you are burning off, then it’s going to be difficult to get those abs to “pop.” Want to get ripped? Then it’s time to go on a hypocaloric (below maintenance) diet. It is more complex than simply, “calories in vs. calories out.” But in general, to add muscle or lose fat, the total amount of calories you eat plays a huge role. And you can’t be on a hypercaloric AND a hypocaloric diet at the same time. (although carb cycling helps…another post for another time. I’m such a tease!) 
I received 4 different e-mails over the last week asking what they needed to do to basically, “have it all.” Here is one of the e-mails; ”Danny, I’m looking to add quite a bit of muscle. Of course, with summer right around the corner, I also want to get as lean as possible. Also, do you have a program that you recommend for helping me add size to my pecs and traps?” To that I said, “No, I don’t have a good program that will help you accomplish all of that at once. But if you come up with one, let me know and I’ll be hiring you!”
Different scenarios…
1) I want to add 10 lbs (or whatever your number is) of muscle, and get “shredded bro.” More often than not, (genetic freaks aside) you’ll end up spinning your wheels, and end up maybe a touch bigger, and maybe a touch more lean. But not much noticeable difference.
2) I want to add some muscle, (pick your number; i.e. ~6-8 lbs) keep my body fat level about the same, but if I add just a touch of fat, I’m ok with that. Good, I’m starting to like this. The majority of your focus and effort will go towards adding some size. And as a secondary goal, you are going to try to keep your body fat levels in check. And if your 6-pack temporarily turns into a 4-pack, you’re ok with that. You can always diet down a bit just in time for beach season. In the end, you end up making progress with noticeable gains in muscle.
3) I want to get as lean as possible while not losing much, if any muscle. Once again, I like this. You can focus on your goal of getting leaner by adding a little extra cardio, reducing your carbs/calories, and using lifting to help maintain your muscle mass. In the end, you’re noticeably leaner. And, quite often, even if you don’t add any muscle, you look more muscular because now your waist is smaller, your “cuts” come out more, and every girl on the beach wants you. Life is good.
4) All I care about is adding more muscle. If I end up turning my 6-pack into a keg in the process, no worries dawg! This is the old school way of doing things. It’s basically an out-dated practice - adding size at all cost - even if you end up adding a bunch of fat in the process. Believe it or not, I still prefer this over option #1 from above. At least all of your focus can be channeled in one direction. And in the end, you will have a bunch of added muscle. Even if your physique doesn’t look unreal at the moment, you can always diet it off later. With that said, I usually suggest option #2 from above. Adding a bunch of fat in the process is not as healthy.
The Exceptions
Before you say, “but I knew a guy who…” Let me tell you, we all know a guy who… lived to 115 and smoked for 89 years…a guy who drank 42 beers in one night… a guy who beat up Chuck Norris. Whoa, I’ve taken it too far, I don’t see that ever happening, let me stop. But seriously, the genetic freaks out there may be able to accomplish some amazing things. They are not the norm. The “newbie” may be able to simultaneously add a bunch of muscle, lose a bunch of fat, and get much stronger. But when you add anything new into your life, there is always room for a ton of improvement. Just like when I learned to count from 29 all the way up to 40 during the summer before 5th grade. 11 numbers higher, are you serious?!? (I’m very intelligent, a genetic brain freak, if you will) These days it is a major accomplishment for me to add one new digit every year. I mean, when you can count up to 2041, there’s only so much one can to accomplish.
Conclusion
Don’t try to become the stud of the universe in a single training block. Spend some time training to improve one aspect of your fitness, and work to maintain the rest. And don’t compare yourself to the 1% out there that simply think about lifting a weight, and add an inch to their biceps. If you can apply this to your overall fitness plan, (weights, cardio, eating, lifestyle) I’m confident that you’ll be able to break through a rut, and start to see some much improved results!
***I’m kidding Shondra, (wife) you are very good with everything that I said in the first paragraph. Can I please get a second serving of chicken tonight?!? You’re so pretty, and smart, and nice. Pretty please?
