As we approach the first week of practice, it is essential that all athletes begin their daily regime now. Taking care of your body and mind is the most important aspect of being properly prepared for what will be a grueling pre-season. Here are the essentials:
- Get up early. Sleeping in takes away the most productive part of the day and can prohibit you from getting a good night sleep.
- First thing you drink in the morning=WATER!: No soda, no gatorade, not even coffee. Start with 16 ounces of water it will get you on the right track to being hydrated all day.
- Get fresh air before school. I suggest at least a 1 mile run with some hills (2 miles is ideal). It does not need to be a sprint, just a modest jog to warm up your legs and mind. There is no better time to do this, then first thing in the morning before breakfast, but after your 16 ounces of water.
- Do not rush to school: Give yourself plenty of time, there is no worse way to start your school day and no easier way to get a speeding ticket then to feel like your being rushed to get there in time.
- Find a way to get a basketball in your hand: 5 minutes of ball handling adds up to significant work each day if you find multiple times a day to do it. Bored? Dribble 100 times with your weak hand, no more than 2 feet off the ground. Make sure to keep your head up, and focus on rhythm and accuracy. Speed comes later.
- Shots, Shots, Shots: I know it’s cold, but there are numerous outdoor hoops available. Again, if you have 20 minutes to spare, get up 100 shots. Be sure to spin the ball to yourself to simulate receiving a pass. Playing P.I.G. or H.O.R.S.E. is fine too as long as you simulate the pass with each shot. Flat footed shooting does not properly simulate the types of shots you will take in games.
- At least 50 pushups before bed: Basketball muscle develop is all about tone and endurance, not bulk. Focus on cardio activities that build endurance. Pushups are a great mixture of strength and cardio and they work a ton of basketball muscles.
- Go to bed early: If you wake up early, get your work in, you will be tired by 10pm. Great thing about going to bed early, is you get up early as well.
- Limit Sugar: Less sugar means less crashing. Focus on healthy foods such as vegetables, fruits and grains. It will build your stamina and keep you fueled throughout the day.
- MOST IMPORTANT: Stay on top of your school work! Basketball season eats up a ton of time. Get ahead of your school work if you can, it will keep you from having long nights crunching for an exam later.
Bellows Falls Basketball 