10 Things

2009 is here in full swing. I can't believe it's been 20 years since I won my first Conference Championship, went to my first NCAA Tournament and experienced first hand what March Madness is all about. Hopefully all of you are out there preparing for your own March Madness in about 50 or 60 days. Now that we have all of the cupcake opponents and Holiday Tournaments out of the way its time for the meat of our schedule and those tough conference opponents that are capable of upset at any time. Last night was a prime example as the heavily favored Celtics and Cavs both went down to less talented teams. Bring it every night. Did you catch the 4 O.T. thriller between Portland State and Northern Arizona? How about BC taking care of UNC? It can happen prepare yourself and your team and it can be done. In case you missed them:

10 Ways I Will Help You Become a Better Player:

1. You can't compound mistakes, miss a shot get back don't foul the rebounder or the guard bringing the ball up-court.
2. If it's asked you can do it, you might not want to but the great ones always do things they don't like to do. It's what separates them from the rest.
3. Play Hard No Matter What!!
4. Focus and effort make up for your deficiencies.
5. Stop them from scoring, high percentage shots and no turnovers leads to victory.
6. Dominate a game without scoring or do other things when your shot isn't falling.
7. Quitting is not an option. Don't grab your knee when you get beat on defense or walk back because you thought you got fouled. Keep playing hard when you aren't playing well or when a call doesn't go your way. It's a long game.
8. Get to the foul line. I know how you hard you competed by how many times you get to the line. No FTA's means you weren't being aggressive offensively or defensively.
9. Set screens for other people and you will be the beneficiary of open looks.
10. Know your role and know your personnel. Don't take shots or force plays you're not supposed to and don't rely on your teammates to make plays you know they're not capable of. Guards don't give the ball to the 5 man on the wing in transition. 5 man don't try to dribble the ball against pressure.

Post these 10 things in your locker or in your locker room and tell me if they don't lead to more victories!!

Having A Ball On The Road

You're on the road, you can't get access to a high-end gym and you're dead tired. If you're lucky and there's a stability ball handy you can get a good workout in. It won't take much time or equipment but it will be effective. These core exercises on the ball help strengthen core muscles including the hard-to-get-to muscles. They also improve balance and overall coordination. Some of these moves are advanced exercises that require previous experience with an exercise ball.

1. Push-Up Progression start with hips on the Ball, progress to toe stability on the Ball
2. Pike or Knee Tuck on the Ball
3. Hamstring Curls on the Ball lift hips and point toes, start with heels on the Ball
4. One-Leg Squat on the Ball
5. Alternating Superman (Opposite Arm, Opposite Leg) Laying Prone on the Ball
6. 3 Point Hypers Prone with feet on the floor
7. Abdominal Crunches on the Ball
8. Reverse Crunch with Ball between hamstrings and heels
9. Push-Ups with 2 Hands on the Ball and 2 Feet on the ground
10. Plank with 2 Hands on the ground and 2 Feet on the Ball, progress to 2 Toes and eventually 1 Foot off the Ball

This is not an exercise routine, but a sample of exercises. Be sure you have a spotter and always consult a physician before starting an exercise routine.