About Bob Anagnostou Expertise I can answer any questions relating to drills, offence plays, defence plays, conditioning, improving vertical leap and explosiveness, shooting, passing, dribling, penetrating, faking and whatever related to basketball coaching and playing.
***"Please be sure you include in your question the following information
-Whether you are a player, a coach, a parent of a young player or just a fan.
-If you are a player, your age, height, weight and goals in basketball.
-If you are a coach, the grade of your team and the years of experience.
Experience I have been a pro basketball player for 5 years, but i have started playing basketball since the age of 6. I am currently assistant coach in a Greek First division under 21 team and head coach in a Junior High School team. My father, who has helped my a lot, is part of the Greece national basketball team's coaching stuff, the European Champions and the Silver World Champions.
Education/Credentials Currently, a student in Hellenic Gymnastic(concerning all sports) Academy, which has produced high level coaches who compose the Basketball and Football national teams' coaching stuff.
Awards and Honors Most Improved Player 2002 award in HEBA championship under 21 ~
Most Valuable Rookie Player 2003 award in HEBA championship ~
Best Offensive player 2005 award in HEBA championship
Question Hi, I'm Sanket. I'm 15 and a half, 5 foot 7, 105-110 pounds. I play for my 9th grade freshman team and I also play for a recreational league. I'm looking to play a summer league this year and then next winter make the jump to varsity basketball.
I'm currently skinny, light, and weak for my age so one of the most important things I'm looking to improve is my strength on the court for next winter.
I think I'm a very good shooter but I want to be an absolute deadly lights out shooter because I know I have the potential to be that before next winter. JJ Redick type, you know what I'm talking about? What are some good shooting drills and types of things that I can do that can help me reach that? I want to be the best shooter in my area and I want to be feared by my opponents as well. Right now, I'm good but not as good as I want to be. I want to be good everywhere, short range, mid range, and long range.
On the side, I'd also like to develop a good drive to compliment my shooting. It's not something that's too important to me since I know that I don't have natural quickness. What are some things that I can do to improve my quickness so that my drive gets better? Also, I heard that Kobe Bryant uses his strength when he drives and that makes him more effective. What muscles do I need and how can I make these muscles stronger?
What excercises can I do to improve my rebounding?
How can I become a great defender? My dad tells me that my defense isn't that great. I don't take his words with too much weight since he doesn't play and since he's never played before. He only watches. However, I can tell that I'm beaten on the drive a lot. Quicker guys take advantage of me and easily beat me on defense.
What can I do to become a lights out free throw shooter? I can shoot about 70-75% right now, how can I improve that and get it up to 90% by next winter?
How can I increase my speed and my jumping ability?
How can I develop quickness on both offense and defense?
Thanks, I asked a lot of questions, hopefully you can help me become a great player like I want to be.
Sanket
Answer Dear Sanket,
You've made a lot of questions, so let's get started.
SHOOTING
One really great workout for shooting is the one Steve Nash uses.
You can watch it demonstrated by himself right here. http://www.youtube.com/watch?v=ejTrZOkFXtk
This is a must for every player and must be performed in daily basis.
This is definitely going to help you with improving shooting percentage.
One really good drill for free throws is the "6th sense" drill.
In this drill you got to dribble 3 times, receive the ball in triple threat position, look at the basket, lock and then close your eyes and shoot. At first, you 'll find it really hard, but keep it going and you'll see how you'll improve.
DEFENSE
When defending, you should follow these 9 golden rules.
1) Bend your knees so that you are in balance. Try drills that will challenge your ability to change directions quickly. Legs explosiveness is very important.
2) You should always lead the offender to the sidelines. Never let him drive through the center.
3) You should always force the offender to dribble with his weak hand. Close the path to his strong leg and dribble.
4)Providing the offender is right handed let's say, you will have your left hand always "checking" that is constant touching and other times harassing the offender trying to steal the ball at times. The right hand will be on constant moving trying to block any pass. That's its role.
5) If the offender attempts to cross you, make a step backward and explode in the direction that he goes, trying to get your leg close his way.
6) If the offender is going to release a shot, have your right hand if he's right handed in his face in consatnt moving. Try to hinder his sight to the basket and make some noise.
7) If the offender releases the shot, always block and box him out. It's your first priority to turn and see where he is and block his way to the rebound. Don't just sit, look at the rim and wait for the ball to hit there. Also, foresee where the ball is going to hit and take a good position as soon as it hits the rim.
8) It's important to defend when your offender moves off the ball. "Deny" the ball by playing the known overplay defence. Always have your outside hand trying to block a potential feed.
9) To end, when the offender receives the ball from a split out and you were on a help (because basketball is a team sport, don't forget that) take big qick steps on the start to get closer and in the last feet approach with "rock" steps with your hands dening the shot, always giving him a path to the base or sideline. That's really important and is called "close out"
SPEED, EXPLOSIVENESS AND VERTICAL
Everything you need to improve these attributes is included in this program.a)Step ups - Get a chair and ensure it will remain stable(e.g.put it against a wall). Begin with one thigh on the chair parallel to the ground. With all of your strength, push off of the elevated leg and leap off of the chair as high as you can. Crisscross or switch your legs in the air. Land with the opposite leg elevated in the chair as in step 1. Repeat the procedure until you are back to step 1. This completes 1 repetition. (3 sets x 12 reps)
b)Burnouts - Elevated as high as you possible can on your tiptoes to assure that you work the high end of your calves. As quickly as you possibly can, jump repeatedly no more than 1/2 to 1 inch off of the ground making sure to keep yourself elevated as high on your tiptoes as possible ensuring that you are working the upper calf muscles. (2 sets x 200 reps)
c)Calf raises - step on a book or stair step one legged standing on toes, heel below the step, raise yourself up only with your calf, (4 sets x 20 reps)
d)Leap ups - bend down to a 1/4 squat position and jump back into the air to a minimum of 8 to 10 inches, (3 sets x 15 reps)
e)Thrust ups - Begin with your legs straight, thrust (bounce) yourself up as high as you possibly can and when come back down you thrust at once back up trying not to bend your legs. (5 sets x 20 reps)
f)Squat hops - Squat down into a sitting position while hugging a ball for balance.Make sure that you are looking straight ahead, with your back straight, that you are elevated on the balls of your feet (half tiptoed) and most importantly that your thighs are parallel to the ground. Hop or bounce in the seated position between 3-5 inches per hop. (3 sets x 12 reps)
g)Depth jumps(maybe the most important exercise) - Get a chair or a box and ensure it will remain stable. Watch the cushioning. Get on the chair (1 feet high), drop off with both feet and as soon as you land, explosively jump back into the air. (4 sets x 10 reps)
Do not overtrain. Do not train two days in a row. This will cause an injury or a burnout which will leave you behind.. If you feel any strain or sharp pain in the first days, stop at once, massage, ice and stretch the particular muscle group.
Warming up, stretching and cooling down is of the utmost importance.
The schedule.
ODD NUMBERED WEEKS ARE TO BE DONE ON MONDAY-WEDNESDAY-FRIDAY ONLY
