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Faye Young Miller Wayne Coffey Fourth Edition WINNING BasketBall For GIrls... M .Very special thanks to my brother, Frank, an estimable basketball coach and mentor, who taught me the fin

BasketBall

For GIrls

The Winning Sports for Girls Series

Winning Basketball for Girls, Fourth Edition

Winning Lacrosse for Girls, Second Edition

Winning Soccer for Girls, Third Edition

Winning Softball for Girls, Second Edition

Winning Track and Field for Girls, Second Edition

Winning Volleyball for Girls, Third Edition

BasketBall

Faye Young Miller Wayne Coffey

Fourth Edition

WINNING

BasketBall

For GIrls

Winning basketball for girls, fourth edition

Copyright © 2009, 2002, 1992 by Faye Young Miller and Wayne Coffey

All rights reserved No part of this book may be reproduced or utilized in any form

or by any means, electronic or mechanical, including photocopying, recording, or by any information storage or retrieval systems, without permission in writing from the publisher For information contact:

Chelsea House

An imprint of Infobase Publishing

132 West 31st Street

New York NY 10001

library of Congress Cataloging-in-Publication Data

Miller, Faye Young.

Winning basketball for girls / Faye Young Miller, Wayne Coffey — 4th ed.

p cm — (Winning sports for girls series)

Includes index.

ISBN-13: 978-0-8160-7759-5 (hardcover : alk paper)

ISBN-10: 0-8160-7759-2 (hardcover : alk paper)

http://www.chelseahouse.com

Text design by Erika K Arroyo

Cover design by Alicia Post

Photos by Patrick Shanahan, unless otherwise noted

Illustrations by Accurate Art

Printed in the United States of America

Bang Hermitage 10 9 8 7 6 5 4 3 2 1

This book is printed on acid-free paper.

All links and Web addresses were checked and verified to be correct at the time of publication Because of the dynamic nature of the Web, some addresses and links may have changed since publication and may no longer be valid.

To my husband, Matthew Peter Miller,

my son, Samuel Peter, and my daughter, Chaney Elizabeth, with love and in memory of my mother

Irene, who always made sure I got the chance to play.

To my former teammates—at Bunn High School, Peace College, North Carolina State University, and in the Women’s Professional Basketball League

(WBL)—the New York Stars and the New Jersey Gems.

And to my former players—Fairview High School,

Manhattan College, Georgia Tech, Ithaca High School, Upstate Ladies (AAU), Cornell University, and Cortland State.

Lastly to my former coaches—my love for this game

is a direct result of your sharing it with me.

Much love.

—F Y M.

In loving memory of my grandparents, and for

Mr and Mrs Edward J Willi, Sr., who are

my grandparents too.

—W C.

Enthusiasm is the electricity of life How do you get it? You act

enthusiastic until you make it a habit Enthusiasm is natural;

it is being alive, taking the initiative, seeing the importance of

what you do, giving it dignity and making what you do

impor-tant to yourself and to others.

—Gordon Parks, author and film director

It is not the critic who counts; not the man who points out how

the strong man stumbles, or where the doer of deeds could have

done them better The credit belongs to the man who is actually

in the arena, whose face is marred by dust and sweat and blood,

who strives valiantly; who errs and comes short again and again;

because there is not effort without error and shortcomings; but

who does actually strive to do the deeds; who knows the great

enthusiasms, the great devotions, who spends himself in a

wor-thy cause, who at the best knows in the end the triumph of high

achievement and who at the worst, if he fails, at least he fails

while daring greatly, so that his place shall never be with those

cold and timid souls who know neither victory nor defeat.

—Theodore Roosevelt, 26th President of the United States

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Thanks to my sisters—Margie, Cathy, and Kaye—for their love and

support

Thanks to my Ithaca models—Taylor, Molly, Dacia, Katie, Jocelyn,

and my daughter Chaney—all young players we can expect to see on the

court

Thanks to some awesome coaches for their quotes used to introduce

the chapters

Special thanks to Thomas Howley, assistant athletic director for

ath-lete performance and head of strength and conditioning coach at Cornell

University, for sharing his expertise in the “Preparation for Success—

Getting in Shape” chapter

Special thanks, too, to Patrick Shanahan, photographer, for his

patience and excellence in getting the photos taken

Thanks to Wayne Coffey for his collaboration in the very first Winning

Basketball for Girls His writing expertise and early efforts to get this book

started is still greatly appreciated

Lastly, thanks to Facts On File, especially to James Chambers, for

publishing this book!

—F Y M

.Very special thanks to my brother, Frank, an estimable basketball coach

and mentor, who taught me the finer points of shooting lay-ups and

sneaking into gyms; to the girls of the Horace Mann basketball teams

(1979–83), who made basketball season a very special and much-awaited

time; to Faye Young Miller, who was as cooperative as a collaborator as

she was committed to making this book the best of its kind; and to Gerry

Helferich, whose care and deft editorial hand were the book’s shaping

forces from the outset

—W C

ix

Thom O’Connor

Women’s basketball hasn’t grown It has exploded In the last four decades, the number of girls playing interscholastic basketball has skyrocketed Youth leagues have sprung up everywhere The number of summer camps seems to double annually More and more colleges are developing big time programs, and girls are playing at younger ages than ever before More players are being recruited to play in college, and there are more profes-sional opportunities for players after college In addition, more women officiate and coach at all levels Is it any wonder that players are getting better and better and, as a result, getting more media exposure?

I’ve experienced the game’s progress firsthand When I started playing, some 40 years ago, women’s basketball bore little resemblance to what we see today There were six players to a side—two on offense, two on defense, and two rovers Only the rovers were free to roam all over the court The other four players had to stay in their designated offensive or defensive area, a rule that did little to encourage all-around basketball skills Worse still, in some parts of the country you were allowed only two dribbles before getting rid of the ball Fortunately, the powers that be finally saw the folly in such a setup, and in 1971 a rule was passed allowing girls to play under rules which are more comparable to the ones the guys play under The women’s game has been booming ever since

It “boomed” for me right from the start, which was in seventh grade

on my junior high school team in Bunn, North Carolina It was the first time the school had a team, and the coach was scouting the corridors and classrooms for possible recruits He took one look at my twin sister, Kaye, and me, noted we were 5-foot-7 (pretty tall for seventh-graders), and asked

us to try out We did, and for both of us, it was love at first shot and dribble and pass We went 8-0 that season, and Kaye and I haven’t strayed far from the hard-wood since

I practiced two to three hours a day, year round, right through high school, college, and the pros Being dedicated was easy for me; not only was it what I wanted to do, we also had a terrific high school team, and

I badly wanted to keep that tradition going Maybe you’ve gotten hooked

xi

xii Winning Basketball for Girls

right away, as I did Or maybe your interest has come along more slowly Whether you’re an eager beginner or a seasoned high school veteran, you must have the basketball bug by now if you’re reading this book, and I think that’s great The more girls that play, the better the women’s game will get And that’s only good for all of us, players and coaches alike

I’ve written this book with two aims: one, to give you specific, forward instruction—pointers and drills for improving every facet of your game; and two, to “talk” basketball with you in a broad sense, in a way that’ll give you a better feel for the reasons behind what you’re doing on the court My years of coaching and playing have convinced me that in basket-ball the “whys” are as important as the “hows.” You’ll often hear coaches talk about “muscle memory”—constantly repeating a particular drill until your body is programmed to perform it correctly That’s valuable, no doubt about it But it’s even more valuable when the movement is explained, so you understand why it’s so important to execute it in that way We could spend a practice session working on how to dribble, and it would be time

straight-my sister kaye and I were cocaptains of north Carolina State (1977–78), the state champion and third-ranked team in the nation (That’s me, bottom row,

third from the right.) North Carolina State University Sports Information Department

well spent So much the better, though, when we talk about the dribble

as an offensive weapon, and where and when it should (and shouldn’t) be used Such insights will increase your feel for the game, and that’s impor-tant The best players aren’t those who go out there with a mechanical, do-this, do-that approach, but those who develop a court sense of how and when to move and react on the floor in different situations

The point is that getting to know the game better as you learn to play

it better will make a huge difference in your rate of improvement So will having the right attitude

Any coach can tell you how important attitude is to a player’s ment One of the biggest frustrations for a coach is having a talented player who, for whatever reason, doesn’t concentrate or push herself to improve One of the greatest satisfactions, on the other hand, is seeing a girl of limited natural talent work hard to become the best basketball player she can be The way you approach the game will have a big effect on how well you play it

develop-Be enThuSiaSTic

In this book, we’ll talk a lot about working hard and improving, but don’t forget that the most important guideline of all is to enjoy yourself when you’re playing That, presumably, is why you picked up the ball in the first place, and why you’re continuing to play This book is intended to be a means to that end After all, the better you play, the more fun it’ll be

As long as basketball is fun, you’ll naturally be enthusiastic about it, and that makes any experience more fulfilling Show enthusiasm when you play Play with spirit Congratulate your team-mate when she makes a nice play Support the others and pick them up when they’re down Praise unselfish play—the pass or the screen that can easily go unnoticed Say

“Nice try” if a teammate attempts a move that doesn’t work out as planned Admit your mistake when you’ve missed an open player or made a bad play Don’t bad-mouth other players, grumble about practice, or complain publicly about the coach If you’re not enjoying yourself or you feel as though you’re being mishandled, talk to your coach about it She’ll want

to know

You don’t have to be a full-time cheerleader Not everybody is suited

to the rah-rah stuff Enthusiasm is a state of mind And the best thing about it—besides how much it enhances your enjoyment—is what it does for others Enthusiasm is contagious It can spread through a team in no time It’ll keep everybody closely knit, foster a spirit of cooperation, and lift you up when you’re not having one of your more memorable practices

or games

xiv Winning Basketball for Girls

If you’ve played on a team where enthusiasm was the watchword, none

of this is news to you If you haven’t, please take it on faith that being positive and showing enthusiasm will make your basketball experiences infinitely more rewarding—as a player and as a person “Nothing great was ever achieved without enthusiasm,” said Ralph Waldo Emerson No argument here

WhaT’S neW

Since the initial publication of Winning Basketball for Girls, women’s

basketball has grown at an even higher rate Playing opportunities at the upper levels of basketball—the WNBA, national teams, and college programs—have increased dramatically Title IX has continued to create more opportunities for women to play collegiate basketball, often on ath-letic scholarship This means that high school players have more motiva-tion than ever to play at higher levels Due to a “trickle down” effect, girls

at the middle and elementary school levels have started to play and pete earlier than ever before Amateur Athletic Union (AAU) competition and summer basketball camps give young players further opportunities to develop

com-This new edition was updated with these changes in mind Basketball, the game, hasn’t really changed much, but since the stakes are higher, it has become even more important to develop solid fundamentals at an early age Learning the fundamentals the right way the first time is a great idea It is much harder to break bad habits and relearn skills To play the game, you must be comfortable handling the ball You must be comfort-able shooting and passing You must be able to move efficiently—to jump,

to run, to rebound, to start and stop, to change direction, to defend You need to grasp concepts such as spacing and court balance You need to understand individual and team defense New photos and illustrations have also been added to provide a more up-to-date backdrop for explain-ing fundamental skills and techniques In addition, the “Getting in Shape” chapter has been rewritten with new information, photos, and illustrations

to help you to get ready to play Preparing your body for each practice or workout and for each game and season is critical to help you play your very best and to help you stay on the court by preventing or limiting injuries Most of all, you must love what you do Basketball requires commit-ment, passion, and hard work The team must be bigger than the indi-vidual BIG TEAM, little me You must be accountable to your teammates and you need to expect them to be accountable And, you must commu-nicate—on and off the court “We are [insert team name], we are one!” Believe it!

You will find other minor changes that reflect my evolving perspective

I feel differently about the game than I did when the book was first lished I’ve played, coached, color-commentated, and officiated, and now I’ve watched my children as they go through the world of athletics Things look and feel different I see the game in a whole new way

pub-As a player, and as a coach, enjoy the little things Sure, winning is fun but it’s not the ultimate goal Playing, competing, growing, establising relationships, developing—enjoy it all!

Now, let’s hit the court

—Faye Young Miller Ithaca, New York

Thom O’Connor

lEgEnd For

IlluSTrATIonS

Note: Throughout the text, players and coaches will be referred to as she

or her This is done only to simplify the writing I have worked with so many awesome male coaches—no slight intended

Also, I hope some young male players will read this book!

1

A Look at the Game

“Be strong in body, clean in mind, lofty in ideals”.

—Dr James Naismith, the father of basketball

Just over a century ago in Springfield, Massachusetts, a physical-education instructor named Dr James Naismith was looking for

a game that could be played indoors in the cold winter months He tened two peach baskets to the gymnasium balcony and told his students

fas-to try throwing a soccer ball infas-to the baskets Thus was basketball born

In the game’s infancy, there were no backboards No dribbling was allowed, and seven persons played on a team There wasn’t even an open basket; a person had to sit atop a ladder to pull the ball out of the basket and toss it back down to the players Gradually changes and refinements were made until the game evolved into the one we know today Let’s get

a quick overview of that game before we go into our deeper discussion of specific skills and instruction

The courT

Most high school basketball courts are 84 feet long by 50 feet wide College courts are the same width, but 94 feet long A basket, consisting of a rim (a steel hoop 18 inches in diameter and 10 feet from the ground) and a back-board (a rectangular piece of Plexiglas or wood measuring 42 x 72 inches),

is located at either end of the playing area

2 Winning Basketball for Girls

The court is divided by a midcourt line, and is marked off by baselines (at each end of the court) and sidelines, as shown in Figure 1-1 Fifteen feet out from the backboard are the free throw or foul lines, where a player shoots an uncontested shot after an opponent commits a foul.

A 12-foot-wide area between the foul line and the basket (it’s usually painted) is known as the “key,” free throw lane, or three second area, so named for a rule that prohibits any offensive player from staying in it for more than three seconds at a time The free throw lane is marked off on the sides with spaces three feet wide, used for the non-shooters to line up when a free throw is taken The first occupied spaces—left and right—clos-est to the hoop are for the non-shooting team At the center of the court is

a jump circle, where the official tosses up the ball to start the game

The PlayerS

Basketball is played by two teams of five players each The basic positions include a center, two forwards, and two guards Traditionally, the offensive positions are numbered and broken down as follows:

1 Point Guard Point Guard

2 Shooting Guard Perimeter #2

3 Small Forward Perimeter #3

4 Power Forward “Big”/post

5 Center “Big”/post

Today, players do not always fit the traditional roles regarding tions Players must be versatile All players must develop shooting—inside and outside, ballhandling, and the footwork skills to play today’s game

posi-Different offensive sets require different positions Some teams play a 4-out, 1-in pattern, some play a 3-out, 2-in and some play a motion offense with players switching positions during the offensive possession Some teams play all 5 players on the perimeter—dribble drive motion style Many of today’s college teams introduce their players as post—2 “bigs” as

we call them and 3 perimeter players The point guard is still somewhat defined as the primary ball handler and the “playmaker” while the other perimeter players can be interchanged Traditionally, the guards or perim-eter players set up farthest away from the basket They are usually quick and agile players who are good at handling the ball, shooting from range and passing the ball On many teams, one player is still designated as the point guard, who handles the ball most of the time and is the “quarter-back” of the offense The other guard is called the shooting guard and is

4 Winning Basketball for Girls

relied on for perimeter shooting and passing Having the ability to shoot the three-point shot—taken from behind the semicircular line drawn 19 feet, 9 inches from the basket—gives the perimeter players an added offen-sive weapon, and opens up the inside area when the defense has to move out to defend against the three

The forwards, sometimes known as the wings, play outside the lane usually to the sides of the basket, sometimes at the free throw lane extended Depending on the team offense, the power forward may post

up around the lane with her back to the basket, and the small forward may pop out wide on the baseline facing the hoop Both forwards have to rebound

The center, sometimes the tallest and most powerful player, generally stays closer to the basket than the other players, setting up in the area of the free- throw lane If the center is positioned near the free throw line, she’s known as a high post; if she’s positioned close to the baseline, in the first lane space area “on the block,” she’s known as a low post The center typically plays with her back to the basket before receiving the ball and she has to be a good rebounder and passer

The more skills you develop, regardless of your position, the more time you will be on the floor Again, being able to do many things well, being versatile, will get you in the game! Don’t limit yourself or allow others to limit you, based on your size or speed Learn to handle, learn to shoot, and play tough defense It is especially important for you to handle the ball as

a young player You will make mistakes, dribble off your foot or whatever, but you will learn by doing, and you will get better

hoW The Game iS Played

The team with possession of the ball is known as the offensive team; the other is the defensive team Points are scored by shooting the ball into the basket being defended by the opposing team Each team can score only by shooting at the opponent’s basket, which is why the game flows up and down the court

Two or three points are awarded for a successful shot, depending upon where it’s taken from These shots are called field goals To get credit for three points, a player must be behind the three-point line when she releases the ball or leave the floor from behind the line if she is airborne Again, the three-point line is 19 feet, 9 inches from the hoop One point

is awarded for a successful free throw, or foul shot, a shot taken from the free throw line after a foul by an opposing player Not all fouls result in free throws, however To go to the line, a player must be fouled in the act

of shooting, or fouled intentionally The other instance when free throws are taken is when the defensive team has surpassed its allotted number of fouls—over the limit, as it’s called When one team fouls seven times in a half, the other team is allowed a one plus one opportunity If the shooter makes the first, she gets a second shot If a team has fouled 10 times, the opponent gets a double bonus, or two shots When a player is fouled from behind the three-point line, she gets to shoot three free throws if the field goal is missed A successful field goal and a foul result in one free throw, regardless of where the shot is taken Common fouls include pushing, blocking, holding, and hitting a player’s arm as she’s shooting After five fouls, a player is disqualified from the game.

Common sense tells us that the closer to the basket a shot is attempted, the better the chances that it will go in The objective of the offensive team

is to advance the ball so as to get the best shot that it can There are only two ways the ball can be advanced—passing (throwing it from one player

to another) or dribbling (bouncing the ball as you move in any direction).The defensive team’s objective is to protect the basket by keeping the offense as far from it as possible Ideally, the defensive team wants to stop the offense from even attempting a shot The next best thing is forcing them to take a difficult or low-percentage shot

Whenever a shot is missed, players on both teams compete to get the rebound Once the defensive team gets possession of a rebound, they go on offense and the other team goes on defense In women’s college and pro-fessional basketball, an offensive team has 30 seconds in which to attempt

a shot The attempt must hit the rim If they fail to do so, the other team gets possession of the ball The shot clock varies in high school depending

on the state

Many complicated strategies and playing patterns are involved as the offense and defense try to accomplish their goals For example, a team might play man-to-man defense, in which each player is assigned a player

to guard; or it might play a zone defense, in which each player is assigned

an area of the court to defend Some teams play a combination of these two defenses or switch from one to another during a game Another defensive option, referred to as a “press” is to guard a team over the full length of the court, instead of just as they approach the basket Full-court defense

is often employed late in a game when the defensive team is losing and needs to catch up in a hurry However, some teams live and die by the

“press” throughout the game The coach makes a decision, to press or not

to, based on her overall team philosophy, which is dictated by the talents

of her players

There are an equal number of offensive strategies that a team might use to get through the defense and gain good shots at the basket At this

6 Winning Basketball for Girls

point it’s not important for you to know the technical ins and outs of various playing schemes and patterns What is important is to get a basic understanding of the game and of what you need to do on and off the court

to play basketball as well as you can And that’s where we’re headed for the rest of this book

—Dawn Staley, University of South Carolina

Women’s Basketball Coach and three-time Olympic gold medalist

Seeing yourself improve provides one of the biggest satisfactions

in basketball You make more shots than you did the month before You pull down more rebounds You play better defense, and you turn the ball over fewer times As your command of the fundamentals gradually gets better, you feel good about your accomplishments, and you want to continue striv-ing for more

Making progress keeps you going Let’s look at what you can do to make as much of it as possible

BaSkeTBall 101

I learn something new every time I watch a game You can too Take in as many games as possible, whether it’s the pros on TV or the JV boys in the next gym Try to analyze the strategies involved What kind of defense is being played? What are the players doing to get open? Which team is tak-ing the higher percentage shots? Is one team dominating the play under the boards? Look at the players other than the one with the ball Are they

8 Winning Basketball for Girls

moving or standing still? Are they making the defense work? What about the tempo of the game? Is one team fast-breaking and the other playing deliberately? Look for good free throw shooters; what are they doing that you might emulate? Is there one player doing most of the scoring? If so, what is she doing to get free for her shots? Where are her shots coming from? What fakes is she using?

Watching basketball is the next best thing to playing it You’ll get a much clearer perspective of the game by watching others play—and that’ll translate, slowly but surely, into a crisper, more intelligent game for you Say you’re watching a game in which a guard continually puts the ball on the floor the moment she gets it, and winds up getting stuck—tied up or double-teamed by the defense because she no longer can use the dribble to get away It’s a terrific way to learn why you shouldn’t waste your dribble

Take a Self-invenTory

You know your own game—your strengths and weaknesses—better than anybody else Even if you’re just starting to play, take an inventory of your-self as a player and jot it down Keep a notebook Be honest Write down what you need to work on most This is a good way to emphasize what areas to concentrate on, as well as to chart your progress Check back periodically Measure how effective your practice has been in improving your problem areas Chart all progress

This might seem obvious, but you’d be surprised how many players

don’t work on their weaknesses I’m not denying it’s a lot more fun to

practice what you’re already good at But it’s also fun to improve Break down the game into categories and take notes on each Here’s the way it might look:

Dribbling: Right hand pretty good Left hand needs a lot of work Unable to dribble under control with head up

Shooting: Lay-ups pretty good from right side, poor from left; need to work on improving speed and control from right, form and accuracy from left Foul shooting averaging out at 50 percent Goal should be 70 percent Outside shooting very inconsistent—one day on, one day off Need to work

on shooting the same way every time

You get the idea Be honest; it’s the only way you’ll really know how you’re progressing

GeT The moST ouT of

PracTice Time

John Wooden, probably the most respected basketball coach of all time, and a man who appreciates the fundamentals of the women’s game (“the

purest basketball is played by the collegiate women’s teams”) once said,

“You play the way you practice.” If you play halfheartedly and develop sloppy habits in your driveway or schoolyard, it’s going to carry over into your games Make the most of your practice time This doesn’t mean it has

to be totally structured; I only mean you have to practice diligently if you want to improve Work all the different skill areas Develop your own rou-tines, but vary them so you keep it interesting Maybe you’ll designate one day as “Dribble Day,” and you’ll put a special emphasis on controlling the ball Be imaginative Dribble down your driveway with your left hand and come back using your right Use two balls Dribble them at the same time Set up obstacles and dribble in and out of them Get your little brother and follow him around as you dribble with your head up On another day, maybe you’ll arrange a shooting contest between two imaginary teams Or set specific shooting goals and try to meet them One day maybe you’ll aim

to make 10 of 20 eight-foot bank shots As soon as you do, give yourself another goal to shoot for

Keep pushing to improve Concentrate on doing things right But at the same time, inject some twists and games into your routine so your time

on the court is always interesting and challenging The best practices are

fun and constructive.

Play “uP”

The surest and fastest way to improve is by playing with better players It may be discouraging at first, but playing slightly over your head will work wonders for you It offers a close-up view of how better players shoot, dribble, pass, cut, play defense, and so on, and it’ll give you insights into what you have to do to take your game a notch higher If you’ve never been able to steal the ball from the girl you’ve been guarding, she must be doing

a good job of protecting the ball Pay attention to how she does it

Playing “up” forces you to push yourself, to work a little harder and play a little smarter It gives you new goals to shoot for and will help you reach a higher skill level It’s great fun to team up with a friend and whip two younger girls down the street, 15-2, but what do you really get out of that? Complacency is big trouble for any reasonably competitive athlete You have to want to continue improving We all need an incentive to keep working at it, and playing up is that incentive Chart goals in your notebook In general, “I want to play with the boys in the park and hold

my own,” or more specific, “I want to hold Sam to three goals defensively during our game.” Give yourself something to reach for

Another way to play up is to raise the level of competition by attending

an individual or a team camp Also, the Amateur Athletic Union (AAU) competition provides the opportunity to compete at a higher level In

10 Winning Basketball for Girls

AAU basketball, the overall talent level is higher than what you play with and against in high school

I know a girl who, as a freshman JV player, stayed after practice every day and played with two of her coaches and a varsity player She was taught

a lot of hard lessons for a while and went home discouraged more than once But how she improved! She began that season as a reserve on the JV

A year later, she was a starter on the varsity

aSk QueSTionS

Be curious about the game If you don’t understand your coach’s advice

or instruction, ask her about it Most coaches like questions because it forces them to refine their own thinking, and shows them you’re eager to learn Say, for instance, the coach says to get “more leg” into your shot Maybe you’re thinking, “What’s the big deal? I shoot with my arms, not

my legs.” But when you ask her, she explains that much of the power needed to get a shot smoothly up to the basket is generated by the legs, and that’s why it’s important to bend them before you begin your shooting motion Knowing the reason for performing certain moves makes it easier

to remember them

Also ask questions of other players, particularly those you admire (“How do you make that crossover dribble?” “How often do you work out on your own?”) Every little insight you collect will contribute to your improvement

“Thus I urge you to go on to greatness if you believe it is in you Think deeply and separate what you wish from what you are prepared to do.”

direc-You must be in good physical condition to play basketball There’s no way around it If you’re not in good shape, the game won’t be as much fun because you won’t be as effective The better-conditioned team will typi-cally win a close game Good conditioning enables you to recover more quickly and helps you to maintain proper form even when you’re tired A well-conditioned player is confident in the fourth quarter (or late second half) There is no better feeling than the one you get when you see your opponent bent over gasping for air when you feel as though the game is just beginning This phenomenon, known as “catching your second wind,”

is nothing more than the feeling you’ll get late in the game when your ditioning enables you to play at a high level while your opponents seem to

con-3

Preparation for Success— Getting in Shape

12 Winning Basketball for Girls

be slowing down, missing shots, and making bad passes Good ing also lessens the likelihood of some injuries and speeds recovery when you do get hurt

condition-In order to play well you must condition well Conditioning your body is challenging—it requires consistency and dedication There are

no shortcuts For most athletes, training two or three days per week is sufficient to prepare their bodies for the demands of intense competi-tion Conditioning is the process of preparing your cardio-respiratory (heart and lungs) and musculoskeletal (muscles, tendons, and bones) systems In this chapter we will describe specific ways to make you a better basketball player by improving your strength, endurance, agility, and speed We begin with some basic ideas about caring for your hands and feet

TreaTinG your feeT Well

As a basketball player, you’ll only be as good as your feet and ankles feel, which means you’ve got to take good care of them Neglecting your feet can hamper your performance all season long

Begin caring for your feet by putting them in a good pair of basketball shoes I can’t recommend a brand name because different shoes fit each foot differently If you’ve had any ankle trouble and don’t get your ankles taped, get high-cut shoes, which give extra support You can also use ankle braces for extra support—to prevent injury or to give you support

in recovery from an ankle sprain, which is a common basketball injury Otherwise, let your feet be the judge Try on several different pairs and see which feels best Look for a sturdy sole, a well-cushioned arch, and strong construction along the edge where the sole meets the body of the shoe That’s where basketball shoes are most likely to tear

As with most everything else, with basketball shoes, you get what you pay for Cheap brands are not only a bad investment—they’re potentially dangerous They may not be built for heavy-duty basketball wear and may not give your feet the support they need This is the era of the $100 (and up) basketball shoe, but do you have to pay that much? Not at all Plenty

of quality shoes can be purchased for less My advice is simply to do your homework and to invest in a good pair Check with your coach for a team price—some stores will offer a discount when the team all buys from the same store

It’s also important to keep your feet dry by wearing good athletic socks Make sure to pull your socks all the way on and smooth out places where they’re bunching up Even a slight irritant like a bunched up sock or moist area can result in a painful blister

condiTioninG your handS

A former colleague of mine always told his players, “Your hands and your feet are your career.” He is so right We’ve looked at a few basic ways to care for your feet, and with your hands, there are two important consid-erations—strength and feel for the ball (touch) Strength and touch come into play in almost all facets of the game: catching, passing shooting, dribbling, and rebounding The stronger your hands are, the more crisply you’ll be able to play Your passes will be sharper Your shooting range will

be extended You’ll hang onto tough rebounds that other players might lose Developing a soft (or sensitive) touch for the ball is equally important Touch allows you to shoot and pass more accurately, dribble with more control, and handle the ball better Drills and exercises for conditioning the hands are covered in the following chapter

WarminG uP

Flexibility is the range of motion in a joint or combination of joints Many athletic injuries result from improper warm-up or lack of flexibility Poor flexibility causes poor movement, which causes muscles to work harder than they need to This in turn causes a greater loss of energy and hinders your performance Taking time and care to warm up and to cool down improves your flexibility and decreases your chance of injury while increas-ing your body’s efficiency Over the past decade the traditional slow, con-trolled stretch that preceded workouts, practice, or games has been replaced

by a process known as a dynamic warm-up While stretching is a critical part of proper cooldown, traditional warm-up stretches tend to relax your muscles instead of energizing them A warm-up should prepare your joints and muscles for more vigorous activity by gradually acclimating them to

a higher level of readiness Muscles that have been used throughout the day for sitting, standing, and walking must be transitioned to muscles that will be sprinting, cutting, and jumping This must be done in a progressive manner and requires much more than “static” (in-place) stretching The dynamic warm up should include elements of running, skipping, rotating, and bending the joints in order to increase the body’s core temperature and prepare the connective tissue (ligaments) for more substantial stress

Begin at a slow, controlled pace and gradually move to a more intense level during the warm-up Perform each movement in a controlled manner and always use proper technique Some examples are given below, but feel free to create your own activities, which may include basketball drills and skills Give yourself some space Use the width of the basketball court For the nonstationary exercises, begin on one sideline and finish across the court at the opposite sideline

14 Winning Basketball for Girls

Walking knee Hugs: Step with one foot and raise the opposite knee

as high as you can toward your chest Place your hands on the “up” knee and gently pull it toward your chest and hold for one second Repeat as you travel across the court Alternate knees

Walking tin soldier: Step with one foot and slowly kick the

oppo-site leg (with a straight knee) up, until your toes are at about eye level, “Frankenstein” style Keep the down leg as a “base.” Repeat across the floor, alternating legs

skips: Skip (forward and backward) across the court.

Walking lunge: Take long strides forward with your torso upright

and “lunge walk” across the floor Take a big step ahead with one foot and lean forward until your knee reaches a 90-degree angle and your rear knee is parallel to the floor Then return to the starting position and step ahead with the other foot It is important that you keep your front knee behind your toes and that you do not let that knee rotate inward

slides: Perform defensive “slides” or shuffles, staying low and taking

lateral steps across the floor You may perform them slowly or at a faster pace

build-Up runs: Perform several repetitions of sprints at gradually

increasing intensity levels For example, one repetition at 50 percent

of your maximum speed, one at 75 percent of max, one at 90 cent of max, and then one at full speed Come to complete recovery between repetitions

per-Windmill: Start with your feet apart, standing upright Bend and

rotate your torso and touch a hand to the opposite foot Alternate Repeat 6 to 10 times for each side

shoulder rotations: Roll your shoulders forward and then

back-ward with your elbows slightly bent Perform 6 to 10 repetitions in each direction

trunk twisters: While standing upright with your feet about

shoul-der width apart, rotate your torso in a controlled manner as far as you can in each direction keeping your elbows away from your sides Perform 6 to 10 repetitions in each direction

backpedal: Run backwards at 75 to 100 percent of your maximum

speed, gradually increasing the length of your strides

Example of a dynamic warm-up:

• Jog for two to three minutes

Walking knee hugs

Walking tin soldier

Slide left at 50 percent

Slide right at 50 percent

Windmill 8 times each way

Walking lunge

Skip forward at 50 percent

Skip backward at 50 percent

walking knee hugs

walking tin soldiers

Figure 3-1 dynamic warm-up exercises.

16 Winning Basketball for Girls

walking lunges (front and side angle)

windmills

Figure 3-1 (continued) dynamic warm-up exercises.

Shoulder rotations 8 times each way

Trunk twisters 8 times each way

Backpedal at 75 percent

Build-up run to 75 percent

Slide right at 75 percent

Slide left at 75 percent

imProvinG your SPeed

and aGiliTy

Basketball is a game that requires fast-paced, intense movement in all tions Players must be able to sprint, cut, jump, slide, and backpedal—often while controlling a ball! This is a very demanding set of skills that requires balance, body control, reflexes, and coordination You are born with some

of these qualities, but by performing drills that focus on change of tion, acceleration, and running style, you can greatly improve your speed and agility Quick, sudden bursts require fast feet and a low body position Practicing staying under control and moving your feet in multidirectional patterns will enable you to perform better on the basketball court Not much

of basketball is played running straight ahead Train to move in all tions Examples of drills that I have used with my teams are given below

direc-“line” drills

These drills consist of jumping over straight lines on the floor Perform each drill for 8 to 10 seconds, repeating each set of drills two or three times per workout Make sure that you keep your jumps low and quick Referring

to Figure 3-2, the line drills in increasing difficulty include:

Feet together A, B (side to side as quickly as possible)

Feet together A, D (forward, backward as quickly as possible)

Feet together counterclockwise A, B, C, D

Feet together clockwise A, D, C, B

Repeat drills 1 and 2 using one foot at a time

18 Winning Basketball for Girls

cone drills

Perform each drill for 8 to 10 seconds Two to three sets are recommended per workout Cones should be approximately six inches tall

lateral Hops—Place the cones 1½ to 2 feet apart Keeping your feet

together, hop sideways over each cone Reverse direction

forward/backward Hops—Place the cones 1½ to 2 feet apart Keeping

your feet together, hop forward over each cone Reverse direction

lateral “figure 8”—Trace a figure 8 pattern while moving laterally

Make sure to step quickly and stay low

forward/backward figure 8—Trace a figure 8 moving forward and

minutes three times a week will help you to develop better footwork and coordination and will also give you an efficient cardiovascular workout Jumping rope also helps to develop upper body strength, which is some-times lacking in young women who are just beginning to play basketball Different patterns to try are double leg hops, single leg hops, and alternat-ing jumps Establish a rhythm and have fun with it!

more cone drills

These drills focus on changing speed and changing direction, which are necessary skills if you want to play basketball at a high level Arrange the cones in a rectangle We typically use half the basketball court Focus on keeping your center of gravity low As with all drills, master the technique first, and then work toward increasing the speed

sprint, slide, backpedal—In this drill, you are moving around the

perimeter of the rectangle always facing the same direction Begin by 1

Figure 3-3 Cone drills.

20 Winning Basketball for Girls

sprinting up the right-hand side to the first cone Then slide laterally left to the second cone Backpedal down the left hand side to the third cone then slide laterally to the right—back to where you began

tight turns—This drill consists of running full speed to each cone in

a figure 8 pattern Make a full revolution around each cone before ceeding to the next Focus on making the turns as tight to the cone as possible and on sprinting hard between each cone Reverse directions

pro-to work on turns pro-to the left

linear Speed improvement

While change of direction is important, the ability to “burst” in a straight line is critical for basketball success during offensive fast breaks, sudden turnovers, and any transitioning on the court When performing these quick, explosive movements, you must have adequate stride length (power-ful force production) and stride frequency (rapid foot contacts) Running

is a skill, and like any skill, can be improved with practice When running sprints remember to maintain long strides, and to run all the way through

the finish line—gradually coasting to a stop

Chapter 2 for a self-inventory As you get in better condition, you’ll find that you can maintain a faster pace If you can run two miles in 16 minutes

or under, you’re doing great

imProvinG your STrenGTh

The foundation of all athletic skills is strength The ability to run, pass, and shoot rely heavily on a basketball player’s strength, particularly in the shoulders, core (abdominals and lower back), hips, knees, and ankles

In addition, because of the extensive cutting and changing of direction involved in basketball, strength is critical to injury resistance, particularly

to stabilize the knee and ankle joints Simple exercises using manual tance (such as your body weight) are suggested for young players Weight training is a more advanced option when proper supervision is available Some simple strength-improvement exercises using manual resistance are described below

resis-Wall sit: Place your back against a wall, feet slightly wider than

shoulder width, bend your knees to 90 degrees; sustain for 30 to 60 seconds

lunges: Hang your arms straight down at your sides Keep your feet

hip-width apart Step forward

with your left leg until your

knee is bent 90 degrees. Your

left thigh will be parallel to

the floor while your upper

right leg is perpendicular to

the floor Your torso should be

comfortably erect with your

head up and your eyes

look-ing straight ahead Step back

to the standing position and

repeat with your right leg to

complete one repetition Keep

the heel of your front foot on

the floor to help stabilize your

knee Do not bend your knee

more than 90 degrees; this

prevents overextending your

ligaments and tendons

step Ups: Stand with good

posture facing a tall step