26 years old and want to get into basketball

Hey everyone, I enjoy watching basketball a lot and want to now actually start getting into it and playing and becoming good at it if it is possible.

I am not in good shape at the moment. I am 5 feet 10 inches and am obese at 260 lbs. I am not in good cardiovascular shape at all and have bad endurance. I am not very strong either, I can only max out at 130 lbs on the bench press.


Anyway, what should I be doing right now? I have only played basketball a few times in my life and I am not that good at it. So, I am pretty much a novice at the sport. I want to be able to become a good player and I want to be able to understand the intricacies of the sport.


Any advice on what I should be doing to get from where I am at now to where I want to be?

For health and basketball reasons you need to lose 60+ pounds. Start by going to the park(or using your own hoop) and just shooting around for 20-30 minutes everyday. Make sure you break a sweat...and get serious about cleaning up your diet. Cut out sugar, processed foods. Gradually if you have to. Drink lots of water, cut back on meat.

I'm not entirely sure how to tackle this one. I think the priority here is your weight (as opposed to becoming a better basketball player). However, the cool thing about basketball is you can often knock down two birds with one stone. That said, to really get the ball rolling so to speak, I'd recommend a fitness plan with origins outside of basketball itself, at least in the beginning of this process.

My older brother checked in at the beginning of 2012 at 6'6'' 282 pounds. He held it well, but he was clearly out of shape. His plan was something called The Couch to 5K ([url]http://www.coolrunning.com/engine/2/2_3/181.shtml)[/url]. Contrary to crash diets and other workout gimmicks, I think The Couch to 5K was effective and useful because it built healthy habits over an extended period of time and things started off very slowly. For instance, the first week starts with 5 minutes of walking, then jogging for one minute, then walking again.

Through July, my brother had lost over 50 pounds, now standing at 6'6'' 230, and that number's still dropping. Like you, his endurance was insanely low when he began this process. Unlike you, he is a well-versed basketball player, but he still struggled mightily at the start, as he would become fatigued after just a trip or two down the court. Now, however, he has a 5K under his belt and he can run strong for a full 90-120 minute open gym. I think it's also worth noting he began checking his eating habits a little bit. For instance, he all but swore off cheeseburgers and soda and slowly began finding ways to include some fruits he liked more prominently into his diet (amongst other healthy alternatives he liked).

Changing eating habits and ridding of foods we like sounds horrible, but the truth is, as a person begins working out and seeing results, the will to alter eating habits can oftentimes come naturally.

Basically, my main point would be to start slowly, but start nonetheless. My brother was afraid of looking retarded, running in public for one minute before feeling as if he'd just run a marathon. But the truth is, that looks a lot less retarded than being very overweight and doing nothing about it. I say create a plan. I've had much more success achieving goals when I had things scheduled. It's one thing to feel like I should work out on a given day. It's quite another to know I [i]have[/i] to work out.

In terms of basketball, like elite said, getting out to a court and just putting some shots up or working on your ballhandling is a good place to start (not to mention it can double as a solid workout).

You made it sound as if you are very inexperienced at basketball, so I'd recommend starting with the core basics: layups, shot form, and ball handling.

A nice, easy, solid, effective drill to get the blood flowing is the Mikan Drill: [url]http://www.youtube.com/watch?v=CmFOj0nhUN8[/url]. It's basically alternating shooting layups on either side of the basket (using the backboard, jumping off the correct foot - or both feet at the same time).

I'd also recommend working through some routine ballhandling drills. I've played a lot of basketball over the years but these are drills I still put myself through on a regular basis just to keep things sharp. Among the drills I do:

1. Pound the ball as hard as I can with my right hand (then left). I'll either do this as I walk one length of the floor, or I'll do it in place for around 20 dribbles. After I do both hands, I pound the ball from my right hand to left hand (crossing over) for 20 dribbles. As this is merely a warmup, I am generally upright during this portion.

2. Walk down the floor, crossing the ball over back and forth with your dribble being below your waist. You'll need to bend your knees for this. Again, I'll try to make my crosses as sharp and strong as possible while keeping my eyes upward to maintain vision of the entire floor. As I approach the end of the court, I'll lower my dribble even further, until by the time I hit the baseline, my dribble will be inches off the ground.

Other full court length, low dribble maneuvers I work on are: behind the back dribble, between-the-legs dribble (forward and backward), spin move dribbles, and in-and-out dribbles (sort of a fake crossover).

In terms of shooting advice, there may be a couple of threads on this forum that could assist with correct form:

[url]http://www.insidehoops.com/forum/showthread.php?t=226333[/url]
[url]http://www.insidehoops.com/forum/showthread.php?t=259342[/url]

Finally, don't be afraid of playing a real game of basketball with others. I'm not sure where your confidence is at, but know the best way to improve and learn the game is to play. At my courts I've had nights where every single person there was a real deal ballplayer. However, most of the time, there always seems to be a mix of players at different levels of the basketball learning process. I never have an issue with a guy who's out there trying to get better or get in shape. Even if he's getting dominated, I still respect the fact he's out there.

Specifically, there's been a kid who's been playing at my court for years now. He was overweight from the start, and he struggled mightily all the time. But through the years, he was one of the most frequent visitors of the court and combined with some off-court weight lifting, his shape began to change, his ability began to improve and he actually began showing some signs of athleticism, now able to touch the rim and whatnot (he will be turning 18). If one puts in the work, it'll pay off in the long run, and you'll be thankful.

Rake2204, thanks for all of that man. I appreciate it very much!

I am going to get started on an exercise program and clean up my diet.

I was wondering are there any books you recommend on learning more about basketball; playing it, the intricacies of the sport itself, etc,etc?

[QUOTE=Heilige]Hey everyone, I enjoy watching basketball a lot and want to now actually start getting into it and playing and becoming good at it if it is possible.

I am not in good shape at the moment. I am 5 feet 10 inches and am obese at 260 lbs. I am not in good cardiovascular shape at all and have bad endurance. I am not very strong either, I can only max out at 130 lbs on the bench press.


Anyway, what should I be doing right now? I have only played basketball a few times in my life and I am not that good at it. So, I am pretty much a novice at the sport. I want to be able to become a good player and I want to be able to understand the intricacies of the sport.


Any advice on what I should be doing to get from where I am at now to where I want to be?[/QUOTE]

PM hotsizzle, he should be able to answer all your questions.

At 5'10 260 you are the exact type of defender that I hate. You are shorter than me (6'4), but about the same weight as me so you have a much lower / stronger base. This means that even if you aren't that skilled you can get a few post moves and play great post defense. This is without being in that good of shape at all. I agree with everyone else about just shooting around at your local park, work on post moves mostly at least while you are at your current weight. IMO don't worry about elite handling / shooting skills.

Basketball has helped a lot of friends of mine lose fat and gain muscle. People in this thread have given good advice. You can do it, my man. Basketball is the best sport to play.

[QUOTE=mjokc]At 5'10 260 you are the exact type of defender that I hate.[/QUOTE]

No offense to the OP but who tries to back down someone who is 5'10 260 in pick-up basketball?

As far as learning the game, OP, you are going to get beat a lot to learn. Learning basketball is about taking 1 step back to take 3 steps forward.

as duane casey would say, "you gotta pound the rock to get better!" Taken from an old proverb, a man once took the biggest rock he could find and would hit it with a hammer. He hit it a hundred times and made not a single scratch. On the 101st try, however, the rock suffered a huge crack straight down the middle.

moral of the story: you might not see results, and you may feel like your smashing your head on a wall repeatedly to no avail, but you WILL get better if you pick up the right habits.

aside from the fortune cookie nonsense here's what I can suggest you do.

1) figure out the best way you can lose the weight AND STICK YOU IT. I'd say this is half the battle for you. If you can get past this, I believe you can do ANYTHING.

2) be conscious of the reasons WHY you make mistakes at first. you watch basketball, i know, but don't always assume you know all the reasons you make mistakes; do NOT be afraid to ask a teammate or some random guy at pickup how to get better. A lot of guys hamper their development because they simply don't listen to teammates or anyone for that matter.

3) once you know what you do wrong, stick to good habits and always put in work on your own time. Even if i don't play pickup regularly, i still find a hoop for at least half an hour 3x a week to just work on my form and repeating simple moves over and over. For you this is important because you need to be developing the[B] muscle memory[/B] to advance your basketball, without it you won't feel like youre getting any better. I've personally never had this issue, i've been playing rep and houseleague since i was a kid. I always tell the kids i coach that you can't expect yourself to do things you've never tried and committed to memory before and i always tell them pick a different move every day at practice and do it 20x. Then do the mirror of the move 20x. Then do the counter 20x. Thats 60 shots right there, probably only takes 15 mins. In two weeks if you do that 3 times a week, you'll have learned to use 6 moves, and 6 counters. After a couple of months, it starts to have a snowball affect and you'll see a drastic improvement in your game trust me.



Keep posting in here with your progress, I'm interested to see how you're improving!

OH i almost forgot. If you are unsure about shooting form or dribbling there are a couple classic exercises you can do.

for shooting, just stand straight under the front of the rim, like if you extend your hand up all the way it would be level with the very front of the rim.

then take the ball in one hand and just shoot. makes sure your elbow is tucked in and your feet are square. After 10 made or so, take two steps back. As soon as you feel your form breaking down, take a step back in and shoot as many as you need until you can take a step back. This step may take a couple of weeks, your range may be limited to begin with but if you stick with this drill it'll improve greatly.
it's a very basic drill but all he great shooters do it and have advocated its benefits (Ray Allen, JJ Redick, even Dell Curry, they all have youtube videos with this drill!)

for dribbling all i can say is 1) dribble hard and low and 2) learn the feel of the basketball. With kids that are learning i always tell them bring your basketball to school and try not to let it touch the ground all day (unless your in the gym or at the court). What this does is you get the feel of the basketball so that when you are handling it it becomes second nature and youre less inclined to look at the ball when you dribble. You don't have to bring a ball to work or nothing, but when you're at home watching tv or something, keep a ball in your hands and tell yourself "ok im gonna go get a glass of water, but i cant drop this ball" or something.
My dribbling used to be terrible and this one guy on my team in HS who had some pretty sick handles told me to do this and I INSTANTLY saw an improvement; my problem wasn't at all how I dribble, it was more that my hands and fingertips were not used to "taking care" of the basketball.

never too late to hoop mayne. i kno sum older nigs dat still ball. like 50 sumthin :lol

[QUOTE=Burgz V2]Keep posting in here with your progress, I'm interested to see how you're improving![/QUOTE]


Thanks for all that, I appreciate it!

I am a college student but I am home for the summer. Fall Semester starts back for me on August 15th, so I will be back at my college then.

They have a gym there so I can start practicing and developing when I get there. I don't have a basketball at home.

I was wondering do you think any of the players on the college basketball team would be willing to help me out? I feel a little embarrassed about practicing since I am not that good right now.

[QUOTE=Heilige]Thanks for all that, I appreciate it!

I am a college student but I am home for the summer. Fall Semester starts back for me on August 15th, so I will be back at my college then.

They have a gym there so I can start practicing and developing when I get there. I don't have a basketball at home.

[B]I was wondering do you think any of the players on the college basketball team would be willing to help me out?[/B] I feel a little embarrassed about practicing since I am not that good right now.[/QUOTE]

A lot of college players can be jerks. But there are always some down to earth ones. Defiantly no harm in asking. And if there like me they love dropping knowledge on people and seeing them get better

[QUOTE=Heilige]Thanks for all that, I appreciate it!

I am a college student but I am home for the summer. Fall Semester starts back for me on August 15th, so I will be back at my college then.

They have a gym there so I can start practicing and developing when I get there. I don't have a basketball at home.

[B]I was wondering do you think any of the players on the college basketball team would be willing to help me out?[/B] I feel a little embarrassed about practicing since I am not that good right now.[/QUOTE]

Some college bball players can be jerks. But on the contrary there are always some down to earth ones. Defiantly no harm in asking. And if there like me they love dropping knowledge on people and seeing them get better

[QUOTE=Heilige]Thanks for all that, I appreciate it!

I am a college student but I am home for the summer. Fall Semester starts back for me on August 15th, so I will be back at my college then.

They have a gym there so I can start practicing and developing when I get there. I don't have a basketball at home.

I was wondering do you think any of the players on the college basketball team would be willing to help me out? I feel a little embarrassed about practicing since I am not that good right now.[/QUOTE]

alot of college players are really condescending towards newer players. That being said don't be afraid to ask anyways, you'll only need a push in the right direction you wont need them to explain everything little thing to you. Once you start developing some skill you'll have a better idea of what you need to work on trust me. But i can't stress enough, small steps, it wont happen overnight so work on one or two things at a time and keep incorporating new things over time into your practice. Watch a lot of highlights on youtube, slow it down, see how the pros do it, then copy/paste repeat.

all you need is to show up at the court and run pick up to get in the sport

there's absolutely nothing that you need to do to get in bball


however, given that you are a beginner, i would say choose your competition so you dont get intimidated, because likely you will be owned even by some of the regular ballers out there

or you can just shoot around by yourself, get used to the sport and like the sport then spend time on what you want to improve on

I started playing basketball when I was fat OP, but I was, like, in 7th grade and not that fat.

I started by just shooting the bball, which was my favorite, and giving full effort on D. No one passed me the ball because I could only shoot, so I learned to dribble. Then I started getting the ball, but I couldn't hit layups and never felt like I deserved to be taking so many shots anyway, so I started passing. Then I got to high school and didn't get a chance to handle the ball as much because there were better players, so I added off the ball movement to my game... then I stopped playing.

I'd get yourself a personal hoop and just shoot and dribble by yourself until you think you're good. I remember studying Dirk's form, JJ Redick's form, Peja's form, Nash's form, Kobe's form, Wade's form, (never liked Ray Allen's form, lol), and I watched the Better Basketball shooting vids in 2006. After studying, I'd practice.

About your weight: I'd look up ketosis: [url]http://forum.bodybuilding.com/showthread.php?t=132598293&page=1[/url], [url]http://www.tren.net/HEALTH_SPOTLIGHT/KetosisCAMB.pdf[/url], [url]http://www.youtube.com/watch?v=dBnniua6-oM[/url].

Never too late to start playing ball man, but in terms of your goal of being a good player it will take time. Start learning the fundamentals, shooting, dribbling, passing, rebounding, driving, finishing below the rim just to name a few. I suggest downloading a basketball dvds from piratebay or something.

Then, actually playing pickup games to practice what you've learnt and gain experience and improving your basketball instincts.

For me, being a better player motivates me to practice harder. Nevertheless, it's a win-win situation for you as you will lose few pounds as you keep practicing.

[QUOTE=Lebron23]You are so old and over weight. I think you need to get back in shape before you play 5 on 5 basketball.[/QUOTE]

I think you need to grow a pair before you start talking shit

In terms of getting in shape, is there any specific exercises I need to follow?

I can't even run one mile; that is how bad my endurance is at the moment.

As long as I try to get some cardio and weight lifting in, I should be good right?

[QUOTE=Ai2deathbanonamagbasketballpandakkasi]I think you need to grow a pair before you start talking shit[/QUOTE]

Why are you so mad Dagul? I just saved his life.The dude will suffer a major heart attack if he plays organize basketball. Please Read his posts below.

[QUOTE=Heilige]In terms of getting in shape, is there any specific exercises I need to follow?

[B]I can't even run one mile[/B]; that is how bad my endurance is at the moment.

As long as I try to get some cardio and weight lifting in, I should be good right?[/QUOTE]


Just buy some Billy Banks or Gilad tapes. What's your job BTW? I am a good trainer. I will make you a good role player in less than 1 month.

[QUOTE=Lebron23]Why are you so mad pandakiko? I just saved his life.The dude will suffer a major heart attack if he plays organize basketball. Please Read his posts below.




Just buy some Billy Banks or Gilad tapes. What's your job BTW? I am a good trainer. I will make you a good role player in less than 1 month.[/QUOTE]


I am a college student. How many miles should I be able to jog/run before I am considered to be in good shape?

[QUOTE=Heilige]I am a college student. How many miles should I be able to jog/run before I am considered to be in good shape?[/QUOTE]


I really have no idea. Just run and exercise in the morning because it's much easier to drop some weight. What kind of foods do you eat? I think you need to eat some low calorie foods. 160-170 lbs is the ideal weight for a 5'9-5'10" guy.

[QUOTE=Heilige]I am a college student. How many miles should I be able to jog/run before I am considered to be in good shape?[/QUOTE]

Do the couch to 5k program, and on the off days just practice shooting. Diet trumps everything else. Without proper diet, the program will fail, so make sure you research clean and healthy eating first and foremost.

Running 3 miles non stop is decent cardiovascular shape. Once you can do that, practice running the full length of a court, alternating layups, 3 pointer, and jumpshot on each trip down to either end.

[QUOTE=LBJFTW]Do the couch to 5k program, and on the off days just practice shooting. Diet trumps everything else. Without proper diet, the program will fail, so make sure you research clean and healthy eating first and foremost.

Running 3 miles non stop is decent cardiovascular shape. Once you can do that, practice running the full length of a court, alternating layups, 3 pointer, and jumpshot on each trip down to either end.[/QUOTE]


Thanks man. When you mean running 3 miles do you mean literally running, or do you mean jogging 3 miles?

Also, do I need to lift weights as well?

[QUOTE=Heilige]Thanks man. When you mean running 3 miles do you mean literally running, or do you mean jogging 3 miles?

Also, do I need to lift weights as well?[/QUOTE]

10 minute miles for 3 miles is a good starting point. The couch to 5k program won't have someone running say 3 miles in 21 minutes in 2 months. For lifting, check out starting strength by Mark Rippetoe.

An additional note I find to be important regarding getting into the game of basketball: when playing five-on-five games (or four-on-four, or three-on-three) attempt to do the things that require effort. Many inexperienced folks base the level of their play upon how many shots they were able to take. I think you'll be able to experience more success early on by concentrating on the things that may come easier to you at this time: boxing out, setting screens, establishing position for rebounds, never giving up on a play, etc. From that point, the glamour of the game will unfold itself naturally over time.

[QUOTE=Rake2204]An additional note I find to be important regarding getting into the game of basketball: when playing five-on-five games (or four-on-four, or three-on-three) attempt to do the things that require effort. Many inexperienced folks base the level of their play upon how many shots they were able to take. I think you'll be able to experience more success early on by concentrating on the things that may come easier to you early on: boxing out, setting screens, establishing position for rebounds, never giving up on a play, etc. From that point, the glamour of the game will unfold itself naturally over time.[/QUOTE]

I love playing with these types, especially the ones that can rebound and kick out passes rather than trying to evade defenders in the back court with senseless lateral dribbling. If I'm on the arc and a shot goes up, I'm taking off as soon as the shot is released.

[QUOTE=Rake2204]An additional note I find to be important regarding getting into the game of basketball: when playing five-on-five games (or four-on-four, or three-on-three) attempt to do the things that require effort. Many inexperienced folks base the level of their play upon how many shots they were able to take. I think you'll be able to experience more success early on by concentrating on the things that may come easier to you at this time: boxing out, setting screens, establishing position for rebounds, never giving up on a play, etc. From that point, the glamour of the game will unfold itself naturally over time.[/QUOTE]


I don't know what things such as boxing out and setting screens mean. See, that is how much of a novice I am....

Well, I'm 5'9" to 5'10" and got about 210-220. When I stopped playing ball I was much larger, lost some wait, stopped losing and at the moment I'm doing excersizes again.

I'll split this into three parts:

1st:

I played ball about 3-5 times a week till I was 21 stopped for 2 years and gained alot of weight.

Here are the things I did and do to lose it:

Diet. It's as guys already said the first step to losing weight, there's no use if you do excesizes and refill with a chocolate bar, and Burgers.

Your body needs 2000 kcal(hope they use that for metabolism in the US aswell - else 8400kJ) if you just sleep all day. So basically you have to eat less than those 8400kJ and you lose wait. First step. Drink water and only water, no apple juice, no orange juice. Only drink "sugared" drinks if you need energy doing sports and nothing more than 250ml of it. That will contain about 10g of sugar that's absolutely enough for your purposes at the moment.

Eat meat twice every week or once meat once fish. If you eat meat eat poultry, don't eat pork. If you can cope with it never ever eat it.

Eat fresh vegetables. Don't eat carbohydrates in the evening(5 hours before bed time after 3pm). Sugarfree yoghurt is about the best thing you can eat in the evening. Don't eat after 5pm.

If you feel the need to have a snack eat an apple or two. Be aware that an apple contains carbohydrates. So no apples in the evening.

Be creative, cook for yourself, take your time it helps to appreciate the food you eat.

There's alot of helping lecture about calorie diets, I guess couch to 5k will contain a metabolism diet aswell, because it's the most useful from my experience.

One more thing's to add, don't count everyday's calories. It'd be a crash diet than and you'll bounce back to gaining weight.

Count it weekly. Start with 12600 kcalories(52900kJ) weekly, which is a lot actually. Drop it by 100kcal(420kJ daily) by the third week and drop it every two weeks.

Why does this help the most? It allows you to eat badass junkfoot, chocolate or crisps sometime aslong as you compensate it. You won't get frustrated, because you can eat some of the "good" stuff aswell.

2nd part:

Forget running for the moment. It's one of the most stupid things you can do at your condition. It's exhausting, you won't be able to run long enough to lose weight. For about the first 15 minutes you only burn A(denosine)T(ri)P(hosphate or fast energy for us cavemen to run from predators). You burn no fat at all. So until you can run for 15+x minutes it won't help you, the opposite it harms your joints, because you're too huge.

To lose weight you need to do atleast about 30 minutes of steady excersize with a pulse below 120bpm. Pulse above 120bpm will make you heart grow and slow down the "fatburning".

Instead of running which will raise your pulse above 120bpm for sure, walk if you can do nothing else. Walking kills 500 to 600 kcal(2100 to 2520kJ) per hour. Start by walking for 10 minutes, steady not slowly. You should feel a little fatigue if you're as unconditioned as you say. Raise it by 5 minutes every week, walk 3 times a week atleast.

A better sport for you actually is swimming. Swimming kills more energy, trains your muscles, doesn't raise your heartbeat nearly as much as any other sport and the most beneficial thing about it, it saves your joints from any pressure.

Another quite good sport's cycling. I cannot run a mile without pain, do to chronic ankle injury, but I can cycle for about 5 hours without any fatigue.

So all in all walking is the easiest work out to access, you just need you feet, swimming is the best fatburner in my opinion, cycling is hard to access if you haven't got your own bike and even though I'm overweight aswell, I got great endurance for my frame(well I hoop three times a week usually at the moment, less in winter, I swim every sunny day for about 3 hours atm). I can keep up with alot much skinnier guys on the courts I usually ball.

which leads me to the third point:

3rd:

Balling.

As some guys already mentioned learn the technique. The shooting form, how to correctly grab a rebound but also learn the rules, study players playing the game. Since you don't particulary appear to be build to ball, most people on most courts won't consider picking you. Show your knowledge and your skill. Basketball is alot about knowledge of the game. If you can set a pick and roll correctly it's pretty awesome for most ballhandlers already. Read into it. Learn the terms used in the game.

I don't know any books, since I'm not from the US and learned the most by studying players I liked. So youtube helps alot, wikipedia explains alot of terms and got links to good bball sites.

So you acquired some knowledge and you're heading to the court.
Since you can't lose all your weight in one day(actually more than 4-6 pounds per month isn't healthy) you're most likely the widest guy around. Maybe people will look down on you, because you off the norm, but don't let yourself be intimidated by that. Your obviously biggest handicap is your biggest advantage aswell. Learn some back to the basket moves. Nobody can strip you the ball, due to your frame. I operate in the post against much larger guys usually and I'm pretty successful at it - I surprised alot of people for years, even did today.

Aside from the post moves this by rake is some great advice.
[QUOTE=Rake2204]An additional note I find to be important regarding getting into the game of basketball: when playing five-on-five games (or four-on-four, or three-on-three) attempt to do the things that require effort. Many inexperienced folks base the level of their play upon how many shots they were able to take. I think you'll be able to experience more success early on by concentrating on the things that may come easier to you at this time: boxing out, setting screens, establishing position for rebounds, never giving up on a play, etc. From that point, the glamour of the game will unfold itself naturally over time.[/QUOTE]

People love guys doing the dirty work, because alot of people just want to be the one doing the fancy things. If you're not playing along complete boneheads they'll appreciate it. Your can be the decisive guy without scoring, if you grap rebounds on the defensive end and help to set up teammates on offense.

Quick explaination, but googling it would help even more:

[b]Boxing out[/b] means that you get in the way of your man and establish strong position to get a rebound. So you have to be between the floating ball, your man and the basket.

Setting [B]screen[/B]s. A screen is a (non)move, where you use your body to block the running path of an opponent. Your feet have to be set, else it's illegal but on playground it's not called most of the time.

There are on ball screens where you block the path of your ball handlers opponent or off ball screen where you block the path of an opponent who's chasing a non ball handling teammates.

Off ball screen require some sort of understanding of the situation. Where's an on ball screen works out most of the time if you know when to move from it.

[B]establishing position for rebounds[/B]. Well this is a tough part. A rebound is catching the ball after a miss, may it be your own teammate's miss, offensive, or your opponent's, defensive. Establishing position means you set your feet and don't let your opponent pass by you(boxing out). You lower your center of gravity and anticipate the path of the ball. It requires alot of knowledge or rather experience of the game, since position for the rebound is about 80% of getting the rebound already. In short. Most of the time the ball bounces on the opposite half(draw an imagined line from one hoop the opposite one and split the court into a left and right half). If the guy shoots from the left half the ball will most likely bounce to the right half. Where exactly you establish your position depends on your knowledge/experience.

Hope that wasn't too much bad english gibberish.

Thanks Overdrive! All that sounds great!

:cheers:

[QUOTE=Heilige]Thanks Overdrive! All that sounds great!

:cheers:[/QUOTE]
Well, it's not. His food advice is hackish. Don't use it. Mine's better.

oh i forgot to add

when doing drills, keep a journal and always try to beat your personal bests in every drill

i used to do this and I would say to myself "i wont leave until I beat SOMETHING". Sometimes i'd be at the courts all day haha so you dont HAVE to do this, im just really competitive with myself :lol

when it comes to nutrition there is a lot of truth in what has been said but there is also a lot left out

try to cook all your meals and try and cut out all preservatives and processed foods out of your diet. by fresh foods and drink water instead of juice. eat smaller meals but eat more often. cut out the carbs for your last two meals of the day. try not to eat before you sleep but if you HAVE to stay away from carbs/sugars

no pizza, limit red/fatty meats, no soda, no ice cream. these are the "cheat" foods

once in a while you can cheat like once a week, but to really see results just stay away from them

[QUOTE=cuad]Well, it's not. His food advice is hackish. Don't use it. Mine's better.[/QUOTE]

Why is it hackish? Because I said that you can eat junkfood once in a while?
Just read a bit into the Ketosis nutrition plan. Well it's nice, but nothing but a certain metabolism diet gone into detail. There's nothing I didn't say aside from eating junkfood once in a while. I didn't put up a whole foodplan, because that's no use on a forum. If someone's interested in an exact plan for himself, that person should go to a professional nutritionist anyway, because the foodplan depends heavily on the person itself and their activities.

I didn't promote any carbohydrate intake aside from apples and those carbohydrates are used up within 10 minutes if you do some activity, there's no mention about that in that bodybuilding forum thread. Glycolysis and the citrate cycle producing ATP as a byproduct only are used for shortterm energy if you don't eat too much sugar, which I proclaimed as bad aswell.

One thing that bugged me though, the food pyramid:
The intake of vegetables is not exactly the intake of carbohydrates - which is shown in the food pyramid. Cucumbers are about 90% water. They contain 15kcal per 100g(63kJ). The food pyramid on this website suggests that the intake of Nuts(Walnuts = 600kcal or 2520kJ per 100g, high on fat) which you have to eat with some fat, else the proteins contained within nuts cannot be used by the body, is superior to lettuce or any other lowcarb, low calorie vegetable.

Same for oils. Without being active the body stores the fat of oil as fat, man fat are still a form of carbohydrates, no mention of that in that thread. Actually fatty acids feed the citrate cycle and by that everything the op of the bodybuilder thread wants to avoid - read about it from another source.

Olive oil, which is about the most long-chained oil(the longer the better - palm oil is the longest chained one) you'll get without going to some asian specialty store, has about 900kcal(3780kJ) per 100g. So you the intake of oil on the bottom of the food pyramid is very deceiving.