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.