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