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Sunday, June 12, 2022

Basketball: The Other 22 Hours

The TTPP Model (technique, tactics, physicality, psychology) of sports performance expert Dr. Fergus Connolly applies every day. Make it count outside of your defined workout. 

Spending time or investing it? As coaches or players, what are we doing to improve today? Be specific. 

Sleep. Schedule sleep as part of your routine, and avoid caffeine after noon because its 'half-life' is 5-6 hours. That means a caffeinated or stimulant drink at 3 PM still has 50 percent of its blood level at 9 P.M. 

Has extended sleep been studied in basketball players? Yes. Here are the highlights:
  • 11 Stanford University basketball players
  • Baseline measurements followed by 5-7 weeks of sleep extension with goal of minimum 10 hours/night 
  • Performance measures (speed, shooting accuracy) and sleepiness scoring
  • Improved sprint times, 9% improvement in free throw and 3-point percentages
  • Sleepiness scores improved
  • Subjective improvements in physical and mental well-being 
  • Conclusion: better sleep improved athletic performance
  • Dynamic stretching
  • Thermal injury avoidance
  • Lace up ankle braces
  • Vitamin D?
  • Emphasizing safety to officials 
Nutrition. 
  • Stay hydrated
  • Protein 1.4-1.7 grams per kg body weight daily

  • Carbohydrates should be over half the athletes diet, especially via fruits and vegetables, pasta, rice, and bread. 

  • Practice pregame meals PRIOR to competition. 


Dos and Don'ts.
  • Be coachable. Find a mentor; become one.
  • Maintain your notebook.
  • Maintain high academics. "There is no ability without eligibility." 
  • Never be a discipline problem.
  • Be a great teammate.
  • Never be a problem at home. 

Study video. Knowledge never knocked on anyone's door. 

Separate our work ethic and character from the next person. 
  • Do the UNREQUIRED WORK.
  • "Do 5 more." 5 more sprints, 5 more free throws, 5 more minutes studying, 5 more calls in your business
  • "The extra mile is the one least traveled." 
Lagniappe. "Explosive athleticism" applied. 


Lagniappe 2. Shooting drill "16"


There are many ways to play "16." 
  • Start either side, make and move to the next spot. Similar to golf, 8 shots on the front circuit and 8 on the back
  • See how FEW shots you can complete the 'round' (ideally 16)
  • Harder. Make two consecutive at a spot to move to the next spot. 
  • Harder still. Complete the "round" in two minutes. 
  • Hardest. Make two consecutive at each spot to advance and complete in under two minutes. 
  • Alway strive for your personal best. 










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