Happy New Year

Happy New Year Everyone!

I'm blogging live from Myrtle Beach South Carolina. Wish I would have brought my golf clubs, but oh well maybe next time. I love traveling except the part where my diet and my workout routine gets interrupted. I hope everyone had a safe Holiday and if you are a basketball junkie the words Holiday Tournament have been spoken once or twice over the past 10 days. I'm down at the Battle of the Beach one of the many highly competitive High School Tournaments around the country. My hotel is right on the beach and I keep hoping to see the dolphins in the water at dawn but so far no such luck. What I have seen is way too much ESPN in my hotel room, interestingly enough I was watching a very fascinating piece on "Outside the Lines" and I felt compelled to share this with you guys. I know these are the things that many people are in denial about, but hey I have to keep it authentic and if mainstream media is echoing my sentiments........ Check out this story and let me know what you think:

Before

After:



My take from this is that young people need to become more well rounded and pursue many passions and interests so that you can become grounded and have other positive outlets that can help you avoid burnout. Just my opinion, not the gospel.


D-TRAINED Alumni:





Prince leads No. 14 Rutgers past Army, 59-38
Tuesday, Dec. 16, 2008
By DOUG FEINBERG - AP Sports Writer


NEW YORK -- Epiphanny Prince scored 25 points and Kia Vaughn added a season-high 12 to help No. 14 Rutgers beat Army 59-38 in the first game of the Maggie Dixon Classic at Madison Square Garden on Sunday.
Rutgers (6-2) had struggled to win its last three games, averaging 22 turnovers in the victories. They also hadn't been getting much from Vaughn, who was only averaging 8.1 points. The senior center, who went to high school a block from the Garden, was even benched in a victory over Georgia.
On Sunday, Rutgers made an effort to get Vaughn involved early. She scored eight of the team's first 10 points as the Scarlet Knights jumped out to a 19-4 lead. Prince and Vaughn combined for 15 of the 19.


James, Baron lead URI to near upset of Blue Devils
By CCT Staff | November 17, 2008
“One of those February games in November.”
“A game that completely captures you.”
“The best game played so far in college basketball.”
- Mike Krzyzewski
Yesterday, in a game where oddsmakers tabbed the hometown Duke Blue Devils as twenty-plus point favorites, Rhode Island led fifth ranked Duke for thirty-seven of forty minutes before falling at Cameron Indoor Stadium - their fate not sealed until a desperation heave by Jimmy Baron missed wide right.
“The last five minutes, I thought we did everything right,” Krzyzewski remarked. “They didn’t do anything wrong, they just missed a couple of shots.”In the end, it was those perfect five minutes from Duke that subdued the stubborn Rams in a game which required every ounce of energy the Cameron Crazies possessed to help will their team to victory.
From the very beginning, it was evident that the Rams didn’t show up in Durham intimidated. Importantly, young Ram guards Marquis Jones and Stevie Mejia held their own in a hostile environment against the Duke pressure, an early key to Rhode Island’s ability to compete with the Devils. While Rhode Island showed tremendous poise as a unit, Delroy James (21 points, 8 rebounds) carried them throughout the first half, where they built a lead as high as twelve points (34-22). The Rams continually frustrated the Blue Devils with their length and limited the Devils to one shot opportunity on nearly every possession. Offensively, James (9-12 field goals for the game) attacked the Duke forwards off the dribble. He got to the rim, pulled up for an assortment of mid-range jumpers, and connected on his only three point attempt.
“James really got them started off,” said Krzyzewski. In the first half, he really wore us out. At the end of clocks… we’d just rush and do something at the end of the clock… and they’d take advantage of it. A big part of it was James’ ability to break you down from the four spot.” Duke’s Gerald Henderson agreed. “I played against him in high school… a lot of AAU… He played a heck of a game. He hit some tough shots. I thought we played some pretty good defense on him. He’s a heck of a player.”At the 3:33 mark of the first half, Rhode Island owned a 34-22 advantage. But Duke charged back, orchestrating an 11-0 run behind Scheyer (23 points, 13-13 from the free-throw line) and Singler (21 points, 5 rebounds), to close within one at the break. While it was the Rams inspired team play, paced by James, which carried them in their solid first half effort

Just Because They're Gone But Not Forgotten

Early vs Late Bloomers

Greetings Everyone, or Season's Greetings as some like to say. Here's to everyone having a safe holiday season and spending time with loved ones. For a few lucky basketball purists there is nothing more exciting than getting on a plane and traveling to a holiday tournament. I'll never forget spending Christmas in Hawaii one year and sunny and 85 isn't such a bad thing in December.
Whatever you decide to do, enjoy yourself and your time with loved ones. Remember during this holiday season to be thankful for what you have instead of regretting or complaining about what you don't have.

Early vs Late Bloomers

So you're on an elite travel team....really, that's great. Your son is so good that he's playing U12 and he's only 9 years old, that's impressive. Ms. you said your daughter is one of the best 7th graders in the county? Man if I had a dollar every time someone bent my ear with one of these tall tales. Youth Sports is more than a cultural phenomenon, it has become a way of life. More and more people are doing all that they can to early predict future success in sports. Basketball is no stranger to this ideology. In my opinion there is no such thing as an elite 5th, 6th, 7th, 8th, 9th grade player. Don't believe me, watch a game at this level and it's riddled with turnovers, bad shot selection, missed shots and downright ugly game play. Despite those truths somewhere someone is convinced that their son or daughter has what it takes to be the next great thing. I wonder if those same people would feel the same way after viewing this video:

So who is competing the kids or the adults?:

The moral of the story is use sports don't let them use you or your children. At some point they will have to do something besides sports so take the time to fully develop those other areas of their lives.

For The Record

Congrats to CP for reaching an NBA Milestone. And I thought my 7 steals in one game was impressive!! As perhaps my favorite NBA player to watch I hope you reach many more milestones in your illustrious career.

Late in the first half of the Hornets' game against the Spurs, Chris Paul broke an NBA record by grabbing a steal in his 106th consecutive game. It happened on a play where he and Rasual Butler trapped Tony Parker, and when the ball was knocked loose, Butler made sure that Paul would be the one to grab it, and thus, the record that had been held by Alvin Robertson since 1986 was broken.

The crowd immediately knew what had happened, and rose to their feet to deliver a standing ovation that lasted well into the next possession, even before they were notified of the feat by the arena's announcer.

If you're thinking that a consecutive steals record isn't really that big of an accomplishment, well, you need to think again. Besides the fact that Paul broke a record that had stood for almost 22 years, all you have to do is look at the next closest active player on the list to see just how ridiculous it really is. That player would be Rajon Rondo, who has recorded steals in a whopping ... 22 consecutive games. Which means he'd have to go more than an entire 82-game season with a steal in every single game just to get to where Paul is now. And by the looks of things, there's no indication that CP3 will be stopping at 106.



Channel Surfing

I don't get to watch alot of TV, but when I do I like to make the most of it. Here are some of the things that get me excited and up out of my seat.

Commitment

Commitment

noun
1. the trait of sincere and steadfast fixity of purpose; "a man of energy and commitment" [syn: committedness]
2. the act of binding yourself (intellectually or emotionally) to a course of action; "his long commitment to public service"; "they felt no loyalty to a losing team"
3. a message that makes a pledge
4. the official act of consigning a person to confinement (as in a prison or mental hospital)

Some of us are commited to success and some of us have been commited to the bench or to losing due to lack of preparation and focus. Let's look at some examples:


Commitment: Player makes a pledge to get 20 points per game by following the formula I layed out last week. You need to score 5 points per quarter or every 8 minutes. Here are a few ways to do it. Make 1 lay-up, get an offensive rebound and put-back or tip in, get a breakaway steal for a lay-up, cut back-door for a lay-up, get fouled in the act of shooting, get out and run on the break and score in transition. No fancy cross-overs, or streetball tricks required.



Now do you believe me?

These guys aren't fully commited, just ask Bulls Coach Vinny Del Negro:

"I can handle mistakes. But I can't handle lack of effort. And I can't handle lack of commitment to the team. Those guys know that. They're working better. That's always a work in progress with a young team."

Such words suggest a transgression along the lines of Thomas skipping practice last season in premeditated fashion, which drew a two-game suspension from general manager John Paxson. Del Negro denied any such wrongdoing had occurred and responded to a follow-up question about the shortcomings of Noah and Thomas by explaining his philosophy of commitment.

"Commitment is coming in with energy every day, with focus, trying to get better, lifting weights, being on time, paying attention in meetings, being ready to play, knowing what your role is, who you're guarding, what their strengths and weaknesses are, how you can affect the team in a positive way," he said. "Commitment is being a professional, working every day to get better individually. As that happens, the team gets better."

Thomas has played 5 minutes 6 seconds the last two games and recorded his first "Did Not Play—Coach's Decision" of the season in Tuesday's victory over the Knicks. Noah didn't play at all in Saturday's victory over Washington, then responded with five rebounds and four blocks in 19 minutes Tuesday.

"He put in extra work running and learning plays," Del Negro said. "No question he had an effect on the game."

Thomas' disappearance from the rotation comes on the heels of back-to-back effective performances in the home loss to the 76ers and road loss to the Bucks. He averaged 10.5 points, 7.5 rebounds and 2.5 blocks in those games.

Thomas has been more open and outgoing with the media this season but declined to address reporters through a team spokesman Wednesday. He did so seconds after pleasantly initiating greetings with reporters as he walked into the off-limits locker room.

"It's not just one guy," Del Negro said. "As a team, we have to jell and there are always bumps. If guys commit to the team, they'll get a chance."


The Dangers of Summer Ball Success:

Every summer from coast to coast players and non-players alike flood the streets looking for a run. Summer Ball became so endearing it birthed that red-headed child named "Street Ball". Summer or Streetball is an opportunity to go to the park or gym and hear ooohs and aaahs and pick up lousy habits including bad shot selection, no transition or help defense, and a myriad of other bad habits. Perhaps the most dangerous risk of summer or streetball in my eyes is injury. Why risk getting hurt or taking time away from training and development for some false pride and a bunch of meaningless ooohs and aahhs. When you have a guaranteed NBA Contract you have nothing to prove to the people in the street. If they doubt you go out and prove it on a nightly basis and they can come and see your work live and in person. At the end of the day what does trying to prove yourself in their eyes really accomplish? Not convinced, o.k. I can think of $111 million reasons not to:




Ok so you say its not about the money..... I offer exhibit B



Do this all summer and this happens.........



Can't do what you did in Summer League and expect to be successful when money is on the line!!


Trash Talk

So many do it, only a few can truly back it up. If you're one of the few who can back it up it is entertaining. If you can't back it up it does make you look quite foolish. Take a look at my list of favorite trash-talkers. Some on the list might surprise you:

Secrets

Okay so we've shaken off the effects of "Tryptophan" and it's officially December which means a few things:

• It's cold outside
• Great Holiday Tournaments for High School and College Players
• Early Season NBA Games which promise to be "Playoff Previews"

Speaking of the NBA, how about all the stories making headlines....Stephon Marbury, The Lakers and Celtics on a crash course for the Finals and of course there is the LeBron New York Knicks on again off again relationship. Did you see the special Red Apple sneakers? I'm not saying I would be brave enough to wear them...haven't seen them, check these out 

Still not sold, check out this funny commercial:

The Secret to Great Statistics

Ask any college or pro scout about a prospect and they will more than likely mention a player's stats. Points, Rebounds, Assists are all great statistics that get people's attention. What many player's fail to realize in their quest for these gaudy numbers is that getting to those numbers is easier than most people think. Of course you need minutes to put up numbers, but the real key is to be efficient in the time that you're out there. Let's look at a few scenarios of how my theory can play itself out during a game.

Scenario #1 I want to average 20 points a game

Secret:  You need to score 5 points per quarter or every 8 minutes. Here are a few ways to do it. Make 1 lay-up, get an offensive rebound and put-back or tip in, get a breakaway steal for a lay-up, cut back-door for a lay-up, get fouled in the act of shooting, get out and run on the break and score in transition. No fancy cross-overs, or streetball tricks required. Not convinced watch this prolific scorer and see how many tricks he uses to get 51 at age 38

Scenario #2 You want to average 10 Rebounds a Game

Secret: You need to get 3 rebounds a quarter or every 8 minutes to average 12 rebounds a game. Do that and you can make a nice living in the league for a few years. Look at Dennis Rodman(On the court, not off), Ben Wallace. I don't believe there's too much you can teach when it comes to rebounding. You have to simply want the ball more than the next person. Dwight Howard might slightly disagree with me so since he averages quite a few more rebounds per game than I do...listen to his advice:

Scenario #3 You want to average 10 Assists a Game

Secret: can you dominate the game without taking a shot? There are very few players in the history of basketball that have the rare ability to dominate the game by getting the other players on their team involved. Basketball is all about teamwork and if you have a floor general that can effectively distribute the ball to scorers as well as put non-scorers in position for easy baskets. You've heard of Magic, Oscar, Stockton, Mark Jackson. But have you ever heard of Ramon Sessions???

Now you have

Food For Thought

Super Foods for Athletes

Oatmeal
Oatmeal is a heart-healthy whole grain that contains valuable soluble fiber to help soak up unwanted fat and cholesterol in the bloodstream. But perhaps even more important, it's packed full of good carbohydrates – the most critical energy source for athletes. Oatmeal maintains your energy for a longer period of time during your workout and curbs appetite by slowing the absorption of glucose into your bloodstream. Oats are also a good source of B vitamins, important for athletes as a source of energy.

Flax Seed
Flax seed is Rich in Omega-3 Fatty Acids: Omega-3 fatty acids are a key force against inflammation in our bodies. Mounting evidence shows that inflammation plays a part in many chronic diseases including heart disease, arthritis, asthma, diabetes, and even some cancers. This inflammation is enhanced by having too little Omega-3 intake (such as in fish, flax, and walnuts), especially in relation to Omega-6 fatty acid intake (in such oils as soy and corn oil). In the quest to equalize the ratio of these two kinds of oils, flax seed can be a real help.

Most of the oil in flax seeds is alpha linolenic acid (ALA). ALA is an Omega-3 which is a precursor to the fatty acids found in salmon and other fatty cold-water fish (called EPA and DHA). Because not everyone is able to easily convert ALA into EPA and (especially) DHA, it is best not to rely solely on flax for your Omega-3 intake, but ALA also has good effects of its own, and definitely helps in the Omega 3/6 balance.

Flax Seed is High in Fiber: You’d be hard-pressed to find a food higher in fiber -- both soluble and insoluble -- than flax. This fiber is probably mainly responsible for the cholesterol-lowering effects of flax. Fiber in the diet also helps stabilize blood sugar, and, of course, promotes proper functioning of the intestines.


Blueberries
This miniature super fruit is chock-a-block full of nutrients and is the star of the show when it comes to antioxidant properties. Antioxidants can help to reduce oxidative damage to cells resulting from free radicals produced during periods of strenuous activity. Nutrients in blueberries may also promote healthy blood pressure. These super foods contain Vitamin C to support your immune system, and are a source of energy-enhancing carbohydrates and fiber to help sustain your energy and keep you in the game.


Sweet Potatoes
Sweet Potatoes may not be your typical vegetable of choice for dinner, but you might want to start making these nutrient-dense super foods a staple after you hear what they have to offer. Sweet potatoes contain more of the antioxidant beta carotene than any other fruit or vegetable. They are also a source of Vitamin C and one of the only fat-free sources of Vitamin E. Of course, Vitamins C and E both have antioxidant properties and aid in muscle recovery among athletes. Last, but not least, sweet potatoes are an excellent source of iron, which is important in oxygen production for athletes during a workout.


Salmon
Salmon is a source of high-quality protein, iron, and Vitamin B12 – which is important for optimal athletic performance. It also contains omega 3 fatty acids. The nutritional fats found in salmon have been shown in epidemiological and clinical trials to reduce the incidence of heart disease. Recent studies have also indicated that omega 3 fatty acids may be beneficial to intestinal health. In addition, omega 3 fatty acids may have anti-inflammatory effects, protecting against conditions such as arthritis. It's no wonder salmon and other fatty fish have been touted as super foods!

Perfect Strangers

Back in college one of my assistant coaches used to always say "Luck is when hard work meets opportunity. The harder you work the more opportunities will come your way." It took me a while to process that statement because being a typical young person I thought I knew everything. What was this short guy with thinning hair driving a red Ford Escort talking about? I had several more opportunities to learn from that coach since he was in charge of the scout team and as a freshman I was playing behind someone who was first team all-league and averaging 19 points a game. BTW, he was only one year ahead of me. As I toiled on the scout team learning from the guy who looked like Bronson Pinchot I worked harder than I ever worked but still only managed to get spot minutes when the MVP was tired or in foul trouble. For my efforts and continued dedication I did manage to earn a catchy nickname which I still use to this day. I made it through the season because we won the league championship and I was happy to be along for the ride. When the dust finally settled I realized that next season I would be in the exact same place unless I did something radically different. Spring came and I woke up every morning to run sprints, I lifted weights, put a stick in the gym door so I could come back at night and shoot jumpers and work on my game. Later that summer I learned the coach with the Ford Escort who would sleep at the gym, do all our game preparation, run study hall, and find time to teach me some of the same drills I teach you guys to this day...He was leaving for the NBA!!! What that lucky son of.....then it hit me.....He was the first one in the gym, the last to leave, the most meticulous when it came to preparation. Why wouldn't somebody want him as a coach in the NBA? From that day on I remembered that "luck is when hard work meets opportunity." I got lucky myself the following year when I came into camp in the best shape of my life and the MVP decided not to. He would eventually run into injuries and some academic issues. The head coach tried to recruit over me but being true to my mantra I kept working hard and the new recruit with the perfect jump-shot couldn't score on me in practice and couldn't seem to find his jumper in the games. This starting job will be mine until I leave, and it was along with being named team captain and helping the team win 2 league championships. I hope someone else reading this will take the same approach and seize the opportunity when it presents itself. Be dominant in practice, finish first in sprints, come early, stay late, be vocal and the emotional leader when the team is down. Work hard when no-one is watching and when the opportunity presents itself jump all over it and never look back. Thanks for that lesson Coach Van Gundy...





Priceless


New Air Jordan's $175
Basketball Camp 3 weeks and still no jumper $1,350
Fees for Uncertified and Unqualified Trainers $2,500
Money spent on Junk Food at the concession stand during AAU Tournaments $1,500

The frustrated look on your face sitting on the bench when you realize that you should have put alot more time and effort into your off-season training regimen and followed the drills and exercises that I've offered you through blogs, videos and workouts.

10 Speed Ladder Drills to Do Before You Start Practice

1. Ali-Shuffle
2. Zig-Zag Mogules
3. Lateral Trail Whip
4. Slalom Forward
5. Hop-Scotch
6. Brake Runs
7. Ankle Bounce Forward
8. Turn-In Forward
9. Carioca
10. Crazy Climb

You Can Purchase a Speed Ladder Here

Change

Now that we have change are you going to change or are you going to keep doing the same thing and expecting different results? I only ask this question because the more I listen to what people say they're going to do, the more I realize there is always more said than there is done. I'm hoping as the NBA season continues, the college season begins and the high school season is around the corner that I will continue to see change and improvement. A few months back I wrote a blog about "Accepting Mediocrity", in it I said the following...Many players and coaches today get mediocre results from the minimum amount of hard work and effort they put into things. They do just enough, or only what is expected of them.

Many live by the words 'I’m good'. It's a lazy and hopeless way to think, but again many of us when asked to do more work or sacrifice in the short term for long-term gain respond....”I’m good!”

Be honest for a moment. Are you really that good? Have you done enough? Would someone call on you in the game or in life to take the game-winning shot?

If you do everything that everyone else does, you will continue to be just like everybody else.

If we got recognized for doing what was expected of us, we would get recognized all the time. Unfortunately we don't get recognized all the time, because life doesn't work like that.

When you want more, you will need to do more.

Never confuse activity with results

Some coaches taped those words on their office door to inspire themselves and their players, some coaches got angry and asked for no more emails. Fast forward and ask yourself, am I still accepting mediocrity? I guess we will know soon when the results come in.




Results

WHAT: NJ SPARQ Basketball Showcase is an elite level event and an opportunity to get an official SPARQ Rating

WHO CAN COME: Any Male or Female High School basketball athletes looking to showcase their skills against the best players, get a Certified SPARQ Rating, and participate in an elite level training experience with one of SPARQ's top trainers.

WHEN AND WHERE: November 17th-19th, 2008 Elite Boys Girls Basketball Showcase. This event will be held at North Hunterdon High School in North Hunterdon NJ 6-8pm

FORMAT: In addition to game competition, athletes will participate in a number of athletic tests that compose the SPARQ Basketball rating. With these testing results you will receive a SPARQ Rating to see where you stand with the best in the country. An elite training session will follow the SPARQ Testing. Testing is available through SPARQ and Nike events and through SPARQ certified trainers throughout the United States. SPARQ has tested over 200,000 athletes in high school, college and professional ranks in the past four years.

WHAT IS A SPARQ RATING?: SPARQ stands for Speed, Power, Agility, Reaction and Quickness, the essential tools for superior athletic performance. SPARQ Training is the dynamic training method used in elite level training. The SPARQ Rating is a number that identifies overall athletic ability and is used by top coaches and trainers around the nation as an initial indicator of an athlete's potential on the court.

BENEFITS: This is a great opportunity for you to take advantage of SPARQ's commitment to basketball, get SPARQ tested at a unique Combine event and see how you rate nationally against some of the best basketball players in the nation. There is also an opportunity for great recruiting exposure and coverage. Results will be distributed to major college basketball programs throughout the U.S.

ABOUT SPARQ: SPARQ Training is a new dynamic training method designed to make you a better player by improving on five basic elements of athleticism: SPEED. POWER. AGILITY. REACTION. QUICKNESS. SPARQ Training provides athletes with access to new and dynamic training experiences. A SPARQ Rating enables athletes to track their progress, measure improvement and benchmark themselves against other elite performers across the nation. Since its inception, more than 200,000 official SPARQ Ratings have been registered by athletes determined to reach the next level. The SPARQ Rating, referred to by many as "The SAT of Athleticism", is a proprietary method for evaluating athletic and functional ability. SPARQ has implemented testing and measurement technologies at the 2006 USC and 2007 USC, Texas, Ohio State and LSU Pro Days.


To register for this event click here

For more information call 917-957-0187

No Static

On the subject of change, can we change our pre-event stretching routine? 

Research shows that many athletes’ warm-up regimens are not only a waste of time but actually bad for you. The old presumption that holding a stretch for 20 to 30 seconds known as static stretching prepares muscles for a workout is dead wrong. Stretching muscles can reduce strength because the central nervous system rebels against the movements. The straining muscle becomes less responsive after stretching, which is not how an athlete wants to begin a workout. WARM-UP should do two things: loosen muscles to increase the range of motion of various joints, and literally warm up the body. Stretching muscles while moving, known as dynamic warm-ups, increases power, flexibility and range of motion. Muscles in motion don’t lead to inhibitory response, instead they get a message to perform. So while we are on the subject of change, lose the static stretch routine and opt for a thorough dynamic warm up to increase performance and decrease the chance of injury. In case you don't know it here is the dynamic warm-up I use with my athletes before training, practice or games:

Video of Dynamic Warm-Up
Hi-Knees
Backpedal
Tap n Turn
High Knee Carioca
Heel to Butt
High-Knee Skips
Walking Lunge Hands Up
Lung and Rotate
Spiderman
Inch-Worm( we add a push up to each rep)

Inch-Worm

Celtic Pride

Wow, what a night in the NBA last night for Tony Parker, Amare Stoudemeire and LeBron James. 55, 49, and 41 respectively. Best part is that they all won and shot a very high percentage from the floor. Can you do that?.... I know you can't, that's why they're called Professional Basketball Players. For those of you who have caught me on tour I always start my workouts with the same speech "you never know who's watching, so always do your best and go out of your way to impress people with how hard you work and how humble you are". I know for many people those words go in one ear and out the other. In addition to the "never know" rhetoric, I also hold up my phone and say " the world is small and you don't know who knows who, or if you might run into someone again who can help you be it in basketball or any other facet of life." Allow me to introduce exhibit A to those who don't believe in the power of my words:

Date: Tue, 28 Oct 2008 11:46:17 -0400
To:
Subject: Re: On The Map

D---I have been getting your e-mails and have enjoyed following your progress with your company -- thought you may like the blog I started recently --

the site here

go to menu bar and click BLOG

and please send on to any of your e-mail list that may like this type of thing

keep up the great work

Kevin Eastman
Assistant Coach
Boston Celtics
2008 NBA World Champions
www.kevineastmanbasketball.com


I've always been good at following directions so as I was asked I shall do. This world is all about relationships, don't destroy them you never know when they will come in handy!!



Newly Elected

Hey in case you missed it someone else got elected this week. Man, used to love watching this guy play, he had the heart of 10 men, but you can ask 3 Hakeem Olajuwon, Mark Eaton, and Hot Rod Williams

Final SPARQ Ratings

OK so if you have you have been training like you're supposed to be in preparation for your High School Season we are hosting the Final SPARQ Basketball Ratings for 2008. For those of you have been working extremely hard with me over the last 10 weeks this is your shot to see how much you have improved and see first hand how much the training has helped you become a better athlete and a better basketball player. Again for those of you living under rocks and in denial this will be a chance to benchmark yourself against the best basketball players in the nation. Remember my "you never know" speech, test high and display exceptional game skills and I might be willing to make a call on your behalf. 

For those of you not familiar with SPARQ Ratings, please read the following:

WHAT: SPARQ Basketball Competition is an elite level event and an opportunity to get an official SPARQ Rating

WHO CAN COME: Any Male or Female High School basketball athletes looking to showcase their skills, get a Certified SPARQ Rating, and participate in an elite level training experience with one of SPARQ's top trainers.

WHEN AND WHERE: November 17th-19th, 2008 Elite Boys Girls Combine. This event will be held at North Hunterdon High School in North Hunterdon NJ

COMBINE FORMAT: After a proper, supervised Dynamic Warm-Up, athletes will participate in a number of athletic tests that compose the SPARQ Basketball rating. With these testing results you will receive a SPARQ Rating to see where you stand with the best in the country. An elite training session will follow the SPARQ Testing.

WHAT IS A SPARQ RATING?: SPARQ stands for Speed, Power, Agility, Reaction and Quickness, the essential tools for superior athletic performance. SPARQ Training is the dynamic training method used in elite level training. The SPARQ Rating is a number that identifies overall athletic ability and is used by top coaches and trainers around the nation as an initial indicator of an athlete's potential on the court.

BENEFITS: This is a great opportunity for you to take advantage of SPARQ's commitment to basketball, get SPARQ tested at a unique Combine event and see how you rate nationally against some of the best basketball players in the nation. There is also an opportunity for great recruiting exposure and coverage. Results will be distributed to major college basketball programs throughout the U.S.

ABOUT SPARQ: SPARQ Training is a new dynamic training method designed to make you a better player by improving on five basic elements of athleticism: SPEED. POWER. AGILITY. REACTION. QUICKNESS. SPARQ Training provides athletes with access to new and dynamic training experiences. A SPARQ Rating enables athletes to track their progress, measure improvement and benchmark themselves against other elite performers across the nation. Since its inception, more than 200,000 official SPARQ Ratings have been registered by athletes determined to reach the next level. The SPARQ Rating, referred to by many as "The SAT of Athleticism", is a proprietary method for evaluating athletic and functional ability. Testing is available through SPARQ and Nike events and through SPARQ certified trainers throughout the United States. SPARQ has tested over 200,000 athletes in high school, college and professional ranks in the past four years. SPARQ has implemented testing and measurement technologies at the 2006 USC and 2007 USC, Texas, Ohio State and LSU Pro Days.








To register for this event click here

For more information call 917-957-0187.


We look forward to seeing you and your team at this exciting event.

On The Map

Ok, so we are approaching November....NBA starts tomorrow, College Basketball starts in a few more weeks and high school soon after that. It's an exciting time of year for the basketball enthusiast. Some of you guys are dragging in your workouts, pick it up, pick it up. Everybody always has the greatest drills and the most insane conditioning program and they are convinced that is what is going to propel them to championship form this season. Time will tell. If you haven't done enough to prepare that will be on display fairly soon... so use the time you have left wisely.

Here are few more drills you can add to your arsenal:

Speaking of High School and College do you have the ability to put your school on the map? What will they say about you and your time on the team? Did you leave a legacy, will your team go down as one of the all-time greats or not? Everyone always wants to go to a powerhouse school, but how many people have the ability and the desire to make their respective team a powerhouse? My Dad used to always say if you're good they will find you, I guess he was right.

Let's take a look at a few examples of what I mean:

Lincoln High School Dallas TX

Central Catholic High School Cleveland OH



West Forsyth High School Clemmons NC



Richards High School Oak Lawn IL



Central High School Hayneville AL




Shooting Homework Assignment

Form Shooting 3 Spots Make 10 Swishes M, L, R

Ball must go straight through not touching rim

5 Spot Shooting:

5 Spots L, R Corner, L, R, Wing, Top

Pattern is Corner, Corner, Wing, Wing, Top

First Time Catch and Shoot Three

Second Time Shot Fake One Dribble Pull-Up

Third Time Shot Fake One Dribble Lay-Up

Must complete pattern in 1 minute

Score 3 for 3's, 2 for Jumpers, 1 for Lay-Ups

1 and 1 free throws, make both water

miss first or second 5 full court sprints then water break

5 Spot Shooting 

Make 10 catch and shoot jumpers in your range(where you can make it)

Keep track of your results

Goal is to make 40 out of 50

water break

Dribble Series Transition Lay-Ups

Make 25 Lay-ups on Right and Left Side

from behind half court game speed dribble move at half court

move at elbow

in and out stutter and cross 5  R-L and L-R

between the legs cross 5  R-L and L-R

around the back 5  R-L and L-R

hop back 5  R-L and L-R

spin dribble 5 R-L and L-R

Water and leave the gym satisfied!!

Jump Higher This Basketball Season

Elements of a Successful 12 Week Plyometric Program to Increase your Vertical Jump

• Athletes must have appropriate strength levels and before starting a plyometric program

• Proper Warm-Up that consists of preparatory movements that mimic running and jumping.  Jumps, hops and bounds are good ways to prepare for plyometrics

• Quality over quantity with the correct amount of muscle fiber recruitment and stimulation, more is not necessarily better particularly if you are not giving the athlete proper recovery time

• Best time to do plyometrics is during the pre-season twice a week in 2-3 week blocks to promote adaptation to the exercises

Here are a few throwback videos of mine you can try under professional supervision:

Improving Your Hops


Jumping Rope



Speaking of throwback...when am I going to see players like this again?:








A Free Workout Just for You

5 Spot Shooting Alternate Shot and Pull-Up 1:30 per Spot
Dribble Series "Beat Two" 15 minutes
Pin Down and Flare Shooting 15 minutes
Super 8 Transition Shooting 15 minutes
P&R Shooting 15 minutes
Finish with Tiger Woods Shooting Drill Lowest Score Wins

Today's Debate

The worst decision is indecision, and unfortunately too many are undecided about how successful they want to be this upcoming season and in life. Have you debated staying after practice to work on your weaknesses? Have you contemplated changing your mode of preparation based on the fact that you didn't get the results you were looking for last time? Is it possible there is a better way of doing things that you didn't come up with? Let's debate a couple of controversial topics....

Candidate #1 what's your position on pre-season conditioning?

Well if I were in charge of pre-season conditioning I would make the players run 3 miles every day. This will provide us with great endurance and allow us to finish strong in the fourth quarter. After we finish running 3 miles we go into the weight-room and follow the Nebraska Football training program that helped them win games during the 70's. Since this program worked for them I am confident it will work for us.

Candidate #2 what's your position on pre-season conditioning?

Well if I were in charge of pre-season conditioning I would make sure that players were conditioning their "anaerobic" energy system which consists of repeated powerful and explosive movements with a minimal recovery time. Utilizing the anaerobic energy system will give the players the most realistic approach to training in game-like conditions. As far as strength training during this time of year I would focus on developing maximum power and explosiveness instead of focusing on strength development which usually takes place in the off-season rather than the pre-season.

Candidate #1 what's  your advice to your athlete's regarding successful eating habits?

Well since I don't see my players all the time I really don't get the opportunity to offer much advice. We do however usually stop at McDonald's on the way home from away games and when we have early games I usually give the players a few dollars to get something from Dunkin Donuts or 7 Eleven. They are pretty much on their own when it comes to food.

Candidate #2 what's your advice to athlete's regarding successful eating habits?

Treat your body like an engine. Stay hydrated, drink lots of water and stay away from foods high in sugar and salt. Make sure you are getting the right amount of calories for energy and protein for muscle repair. As pre-season progresses your body is going to break down since you are expending a tremendous amount of energy. Eat five to six small meals a day.

Candidate #1 What are 5 things each of your players should do before practice starts?

Well, we don't have any requirements other than be on time. Most of our players get their right before practice starts. If they happen to get there early we usually let them practice half court shots, play one-on one, catch up on current events, call mom or dad, or just sit and talk.

Candidate # 2 What are 5 things each of your players should do before practice starts?

First get there early, practice is at 3 you should be there in time to get mentally and physically prepared, work on your weaknesses, treat any nagging injuries, ask coach about today's practice plan, get with your teammates and plan to have an intense and highly competitive practice.

If you are an NBA All-Star and/or NBA World Champion then you can do this after practice:

or this:




Move over Sheed:

Doctor's Visit

4 Drills to help you become a better scorer here are two of them straight from the pages of Dime Magazine. It's my second installment of training features for the magazine. Hopefully they will keep coming to me for the best training tips!! For the other two drills, come see me or go to Barnes and Noble and pick up a copy for your own use. See Agent Zero on the Cover. Watch Agent Zero torch Kobe and the Lakers for 60 below.

Doctors Visit

I am all healed up from my visit to the Doctor I was a little nervous going in, but I think I survived and lived to tell about it.

Hard Work Beats Talent When Talent Doesn't Work Hard

For all those who complain about recruiting, and that the other team has bigger, stronger and faster players I offer the following piece of evidence to prove that if you really worked as hard as you claim to, the results would speak for themselves. You can do it, you just have to get serious about your mental and physical preparation. "There are others with arguably more talent. What makes him special is his ability to prepare himself mentally and physically in the off-season." Give yourself a chance!!

Hoop Dreams

SPARQ Testing Continues

Ok everybody we may have some competition in the best athlete so far category... I will let you guys make your own comparisons but as they say... The Numbers Don't Lie

I think I am going to have to find a way for these two to compete head up to determine who is the better athlete. Hmmmn... anyone else think they are the best athlete in the state? Step up and show me on November 17th. 

Dexter Strickland St. Patrick's H.S.  6'3  172

Vertical Jump 34

3/4 Court 3.15

Lane Agility 10.75

Multi-Stage 85

Kenneth Ortiz Science Park H.S.  5'11  173

Vertical Jump 33.6

3/4 Court 2.88

Lane Agility 10.41

Multi-Stage 87

For those of you who have been under a rock and still don't know what SPARQ is:

Their better will continue to be better than yours if you continue to not train harder than your opponent during the off-season. If you want a discount on SPARQ Equipment go here

Hoop Dreams

Today's Cautionary Tale for those who honestly believe that they are the best and their basketball future is paved in gold because of a few moments of gratification earned in Summer League, AAU and even High School!! If you have or haven't seen this movie please take a moment to share this movie with a young person you know.

Better hit those books and become a well-rounded person.....just in case you never get to live your "Hoop Dreams"

The Killer Crossover

Can I take you guys down memory lane for arguably one of the greatest signature moves of all time? Long before there were signature moves on NBA 2K whatever, or those non-defended ridiculous violations called streetball, this was the ultimate move. Class is in session, quiz on these moves at the next workout:

P.S. Let us not judge, we all make mistakes.. just learn the moves.

You Tube Baby

Came across this and had to share it with everyone. Let me know your thoughts. 

I have my own thoughts but would love to hear your comments and opinions as many of you are living in this world.

The Ratings Game

So summer is officially over, players are taking visits and coaches are convinced they have the fool-proof plan to prepare their team for a winning season. Time will tell as the new season is right around the corner. Each morning that you wake up to fresh dew and fog know that basketball season is that much closer. I know quite a few of you are serious about the season because you took the first step by getting your SPARQ Ratings. I'm coming out to test many more of you in the next couple of weeks so if you haven't been tested and you would like to be tested please contact me so that we can arrange for you to get your SPARQ Rating. For those who have already tested I am submitting all your scores, look out for your email from SPARQ. The most exciting day so far had to be when a coach came all the way from Chapel Hill and witnessed first hand the best athlete to test so far. He even went so far as to tell a story about a skinny freshman whose vertical jump he measured back in 81-82...When he told me it was a 34 we both laughed and agreed that anyone boasting a 40 inch vertical would have to let us witness it first hand before we actually believed it. If you got it, I want to see it so let me come out and test you to find out. Before I go any further, I have to take a moment to recognize a few individuals:

Best Athlete So Far:

34 Inch Vertical, 10.75 Lane Agility, 3.15 3/4 Court Sprint, 85 Multi-Stage Hurdle



Most Spirited Team:

Columbia Boy's Basketball




Best Full Team Participation:




Ok so you heard the stories, you see the fun what are you waiting for? Don't do it for me, don't do it for you, do it for your athletes who need to be measured in order to benchmark where they are against their national competition. If you don't test, you can't compare if you don't compare than you can't compete. If we both are good players the coach is going to take the better athlete every time.

Not to say I told you so but......


These tests do kind of matter if you are interested in going to that next level. 

I'm Back......Bearing Gifts

Hey Everybody!!!

Glad to connect with you once again. Lot of happenings since we last spoke. Summer is officially over and getting stuck behind school buses is back in effect. I'm refreshed recharged and ready to get back training again. A quick trip to Vegas and a little bit of R&R did just the trick. Actually, I was working but since I love what I do so much how could I possibly see it as work. Besides, it's not everyday you get to shoot jumpers with...2 Olympic Gold Medalists, a Rookie of The Year, 2 NBA Champions and two guys who almost upset the 2008 NBA Champions by pushing them to 7 games. Imagine that, one minute I'm instructing you in drills and then next thing you know I have two of the premier shooting guards in the NBA running through that drive and kick and roll-up drill we always do. What a joy to watch this year's NBA MVP Runner-Up execute an L-Cut to perfection, cross-over and dunk on somebody. When that kid from B-More did the mid-post inside pivot move the way I teach it and drop-step dunked...I realized just how far I'd come. 

Back home, I just experienced my first and last "Masculine Sunday" where I get to sit on the couch watch my beloved Steelers and relax and do absolutely nothing. Thanks to my good fortune work will not afford me any more Masculine Sundays and it's back to work training anyone and everyone who is serious about getting better. It's all about using the TiVo now so if you see me on a Sunday don't mention any football scores please!!!

So what's new with you? Back to School, Back to Work, Back Overseas or back to Training Camp? Hopefully whatever it is, you are approaching it with good spirits. You can tell when the weather changes here in the northeast because everybody gets a little short and starts to lose patience when the weather gets cold. No bad attitude here, I'm excited basketball season will be here before we know it and that's a good thing. Speaking of good things I have great news to share with you:

• D-TRAINED is an authorized member of the SPARQ Training Network, authorized to give each athlete a SPARQ Rating that can be used to compare and contrast with other athletes around the nation.
• The SPARQ Rating is a number that identifies overall athletic ability and is used by top coaches and trainers around the nation as an initial indicator of an athletes potential.
• The key value of the SPARQ Rating is that it provides athletes with an invaluable tool for staying motivated, measuring results, focusing training, and maximizing their success.

• D-TRAINED will be offering several opportunities to Test, Train and Compete for the SPARQ "Elite Basketball Rating"

Details can be found here check back often as we will be adding more testing dates and locations. If you are interested in hosting a SPARQ Combine for your school or team click here 

Girl's High School Basketball Players please join me on this date


On another note if you can do this:



You now have 66 Million Reasons to avoid the charlatans:








Best Wishes For a Speedy Recovery Monta

10 Reasons Your Training Program Won't Be Effective:

1. Since you didn't test your athletes to provide a baseline from where to begin training, they have nothing to serve as motivation or indication that the training program actually works
2. It's not Sport-Specific, running hills with barrels on your back in 3 feet of snow sounds challenging mentally and physically, I'm just not sure it will help basketball players
3. Fall League doesn't count as a training day, you play in a league, there is no mention of work or training in the words "League Play" besides, didn't we just finish playing "Summer League"
4. No sound nutritional plan to complement the program. Intense training breaks down the muscle, nutrition and rest are what build the muscle back up. If you don't eat right to support your training all that hard work goes down the drain
5. You love Xerox, DVD's and the Internet so you copy every drill, workout,  and tip you can find. The problem comes in when you don't know how to properly administer the drills or implement progressions once the athletes begin to master what you've shown them.
6. Training muscles in isolation is one of the worst things you can do because your body doesn't work in isolation, muscles perform movements in a synchronous manner. Your training movements should mimic your in game movements. How often do you lie on your back or stomach in basketball?
7. Still using LSD, not the acid but the acronym for Long Slow Distance. Basketball is an anaerobic sport requiring short bursts, stops, starts and constant lateral movement and change of direction. Get off the track, get on the court and start sliding, cutting, jumping and sprinting quickly.
8. Training adaptations take a minimum of 8 to 12 weeks to take effect. Don't expect the player who weighs 150 to weigh 200 and don't expect the guy who weighs 300 to weigh 250 by the time the season starts. Training is a constant thing not a quick fix before the season starts.
9. If you can't fit 50 people comfortably in the training zone, then don't do it. There is nothing worse than overcrowded training without specific attention to detail and proper supervision. Athletes need constant motivation and teaching cues to keep them going, if you can't provide them with these things  your training benefits will suffer.
10. You plan on doing the same things you did last year and expecting different results.