How we can provide transformative coaching in each dimension of basketball?
In Respiratory Medicine, we used to talk of the "Bruce Jenner" protocol, the training necessary to become a champion.
Exercise. Because basketball is a sprinting sport, not a running sport, we have to emphasize sprint training intermingled with rest. Ultimately, players decide what they're willing to do. And at the end of the day, you need to measure something. Lee Rose had a program where each group of players (guards, forwards, centers) ran sequential 220 yards sprints in a specific time (under forty seconds) such that each group ran one and rested two time trials. This was repeated such that each group ran 8 x 220 sprints in the alloted time. Kenneth Cooper, an exercise physiologist, developed a simple measuring tool called the 12 minute run. The test scores participants based on the distance run. Below are the Cooper nomograms. Note: some of his normal are Air Force officers, that may not be representative of the general population.
Rest. Concentration, learning, and problem solving suffer without adequate sleep. Here's the recommendation from the National Sleep Foundation.
Nutrition. Most of us can eat better. Healthy eating is both time-consuming and expensive. They don't call it junk food for nothing. This brief article guides without overwhelming.
Psychology. How do we learn positivity? The most scientific approach is the so-called Carlstedt Protocol which looks at objective measures like heart rate variability and brain wave testing. A simpler approach uses elements from imaging and breathing, with Jason Selk's "Ten-Minute Toughness" addressing specifics (breathing, identity statement, highlight reel, performance statement, breathing).
Supplements There is some evidence that creatine monohydrate can improve muscle growth and strength during rehabilitation. Ideally, this is used under supervision as there are potential issues with kidney function and with drug interactions.
Knowledge. You build your portfolio of basketball knowledge and experience over a lifetime. There are many great instructional books and websites, along with Youtube and other videos. You can access much of it free with Internet connection.
Individual skill. "Decisions determine destiny." There's no 'prescribed' amount of practice, but Malcolm Gladwell's "10,000 hours" for mastery makes sense. A casual approach to learning and practice is guaranteed to inform pedestrian results. Larry Bird shot 500 free throws BEFORE school. Kobe Bryant used to shoot 1000 jumpshots a day in the off-season.
Teamwork. How do you become a superior teammate? Alan Williams' "Teammates Matter" discusses his experience at Wake Forest. A lot of coaches say, "play with purpose." When you purposefully become a great teammate, you support, encourage, challenge, share with and respect teammates. You make sure your teammate knows the expectations, schedule, the playbook, and the game plan. You put the team ahead of yourself.
When you're working assiduously on all of the above regularly, you grow your game and add value to the team. That informs the one percent solution.
