Catching - Approach
Catching - Approach
General Information
General requirements of a successful catcher are Physically: a catcher must have great stamina and endurance since the catcher usually catches every inning and extra innings if the game goes beyond the regulation game. The catcher must have strong legs in order to squat throughout the defensive portion of the game. The catcher must have strong nerves and be able to keep his emotions in control since the catcher is the leader on the field. The catcher calls most of the pitches and posts the target where the pitch should be thrown. The catcher must know both his pitchers’ and opposing batters’ strengths and weaknesses. The catcher must be agile in order to catch and block wild pitches. The catcher must have a strong arm to throw out runners attempting to steal bases; plus, the catcher makes more total throws during a game than almost all the other players, including pitchers. The catcher calls the defensive signals to the infield. Catching is a position, that demands a lot of experience. It is one of most difficult positions to play. It takes years practice and determination to become a quality catcher.
Strength and Conditioning
Catchers work vigorously on their flexibility because there is extreme strain on tight joints catching during a three hour plus game. Catchers also work out with weights since the catcher’s position requires overall muscular strength.
Pregame
The catcher warms up before the game stretching and gradual buildup throwing, since he must be ready as soon as the game starts, to make a clothesline throw to 2nd base to catch a speedy base runner attempting to steal the base. The catcher meets with the starting pitcher, going over the game plan. They review the strengths and weaknesses of opposing batters and they discuss what pitches were working well during the pitching warm up.
Catching the Game
The main functions of the catcher during the game are to catch the ball thrown from the pitcher and to event base runners from stealing bases.
Catching Positions
As a catcher, you will have two basic positions from which you will receive the ball:
1. No base runners: Get in a comfortable position where you will be squatting behind home plate. This is a position in which you will spend a lot of time. You will be catching the ball with your left hand (unless you are a left handed catcher) and will want to get into a position that puts your right arm protected from a foul tip.
2. With a runner on 1st base place your feet so that your left foot is about 2 inches ahead of your right foot. Your body is shifted slightly so that your left arm is free to move enabling the catcher to protect his left side and is in a good position to throw to 1st base.
3. With a runner on 2nd base use a similar position, but spread your feet in the same basic position but more apart and lift your tail up so as to be in a better position to throw to 3rd base for the stealing runner.
Arm Position
Your catching arm should be slightly bent at the elbow and straight in front of you. The elbow should not be bent more than slightly and that it is not positioned so that it lines up inside your left knee. This will slow your quickness of movement and limit your flexibility of arm movement in catching the pitch.
Giving Signs
The catcher gives signs to the pitcher calling for certain pitches. As the infield leader, the catcher gives the defensive signals for the defensive alignment in the infield. Various situations, such as, sacrifice bunts, 1st and 3rd possible base steals defense, pickoff plays, and squeeze plays. Sometimes these signs are hand signals, verbally or by obscure gestures.
Pitch Signs
When you give signs to the pitcher, be careful that only the pitcher sees them. Place your glove on the outside of your knee to help block the view of the third base coach. With your right knee, point it toward the pitcher so that it out of view to the 1st base coach. Spread your fingers for clear visibility. Keep your fingers at cup level, close to the inside of your thigh.
Runners On Base
A catcher’s signs can be very visible to base runners. The runner on 2nd base or, even 10-15ft.from the base, has excellent recognition of the catcher’s signs to the pitcher. The catcher has to be aware of this possibility, so the catcher will use different methods in giving the signs. The catcher must keep the signs simple and yet keep them obscure to the base runner. One technique is to flash three or four signs with only one of them being the correct sign, for example the second sign flashed. Another sign option is to have an indicator signal first and then the next sign given is for the pitch. For example, if three fingers is the indicator, then the next sign delivered, two fingers is indicated, a curve ball. Using a couple of simple techniques to deliver signs enables the catcher to continue to keep the signs undetectable to the opposing team.
Defensive Signs
Defensive signs are transmitted to the catcher from the base coach who relays them to the team. In many situations, it isn’t necessary for the catcher to give a defensive sign each time a a runner reaches base. The team usually has standard defensive alignments for common runners on base situations or the situation changes.
Following is a situation in which the catcher calls the defensive play: there are runners on 1st base and 2nd base with one out. The catcher may have a couple standard defensive plays for this situation, a defensive bunt plays, one pickoff play, and one play if the batter hits a ground ball. The signal the catcher gives starts with an indicator signal, which is going to his mask with his throwing hand. The first play is adjusting the chest protector, the second play is the pickoff which is indicated by brushing the dirt, and hand on the right knee is the pickoff. Then, all you need is an indicator, pounding his fist into the glove once, which indicates to the defense that a play is being called. The catcher brushes the dirt, indicating that the second play is being called, the pickoff play.
Catching the Ball
How the catcher assumes the catching position and how the ball is caught is very important to the calling of balls and strikes. Catchers use a technique called framing. This is particularly helpful if the pitch is a borderline strike or ball pitch. The catcher must not only field the ball cleanly, but if the pitch is a borderline strike or ball, he must try to give the illusion that the pitch is a strike (a technique called framing). The goal is catch each pitch within your shoulders and to not move your glove quickly to the ball. The way to accomplish this is to get set up to frame a pitch which involves shifting your body smoothly toward the pitch as it comes toward you and try to be in a position that it lands in the area between you shoulders.
You always set up to catch a ball over the center of the plate and above the knees and below the uniform letters. If the pitch is actually thrown on the outside corner, the umpire could call the pitch a strike or a ball. The way the catcher catches the ball can have an influence on the umpire’s call. The goal of the catcher is to stay in the same position in which he catches a pitch thrown over the middle of the plate. To do this the catcher must slowly start to shift toward the location of the pitch as the pitch is delivered. The umpire is influenced by your movements and if he sees the pitch coming directly to your glove in front of you, then he is more likely to call the pitch a strike. Many catchers don’t move their body at all but just arm catch and just reach for the pitch, insuring that the umpire will be call the pitch. Reaching for the ball at the last second clues the umpire that the ball was out of the strike zone. On the other hand, if you slowly start to shift toward the location of the pitch as the pitch is delivered, you will be in a better position to catch the pitch in front of your body.
Try to catch the ball with your palm facing the center of the plate. The position of the glove is very important in demonstrating that if the glove looks to be over the plate then that pitch is probably a strike. If the palm of the glove is facing down then the pitch appears to be below the strike zone. But, on a low a borderline strike pitch, if you catch the ball with the palm down, it appears that the pitch is too low.Better to catch the ball back handed on low pitches.
The best position for a catcher is a low squatting position so that you can catch most pitches with the center of the glove facing straight in front of you. It is easier to quickly slide your body left or right in order to block low, in the dirt, pitches to your left or right. Drop to your knees as you slide left or right or in front of you on low, in the dirt pitches.
Slightly bend your elbow when you catch the ball in front of you Catching the ball with your elbow locked often causes the ball to bounce out of your glove because there is no give. By bending your elbow, you absorb the blow of the pitch and can more easily hold on to the ball.
Setting A Target
The catcher should place his glove depending on the pitch because pitches, batters, and innings can all present a variety of circumstances and so the catcher needs to adapt to each situation.
Catching
Catching is a position which requires agility and quick reflexes. You must be able to move with your glove as one. When you call for a pitch over the inside of the plate then you must move yourself to the inside of the plate. Keep the target steady after the pitcher has started his motion. It can be very distracting for a pitcher throw to the target when the catcher is moving. The catcher will often wait a bit so as to not to tip off the batter before setting the target. As soon as possible, the catcher should set up a steady target for the pitcher should set up the target as soon as possible.
Glove Position
Pitches need to be thrown over the plate and the catcher has both the responsibility and skill to help the pitcher achieve this goal. The most effective pitchers keep pitches consistency down in the strike zone. The catcher can set a target on which the pitcher can focus, giving a low target, squatting low.
The catcher should move the glove as the pitcher releases the pitch, moving the glove so that it is in a vertical position. Holding the glove in a vertical position enable you to:
1. To be able to keep your gloved arm relaxed
2. Be able to open the glove easily and turn the glove down for a pitch thrown down and in
3. Be able to close your glove and turn it down for a pitch thrown down and out
Throwing
Fundamentals of Throwing to the Bases….
The throw must be delivered quickly and accurately to the base in order to throw out stealing runners on a consistent basis. The ability to transfer the ball from your glove to your throwing hand requires much practice, as well as quick footwork, and correct throwing mechanics.
Before Catching The Ball
How you are set up before you catch the ball is very important to be set for the actual throw. You can do this by starting to set yourself up before the ball approaches. the ball approaches. Get set by pointing your right knee towards the 1st base dugout. This enables your hips to rotate to the right and gets you in a better position to having your hips closed when you throw the ball.
Grip
Try to grip the ball on all four seams and throw directly overhand to achieve a vertical rotation which will carry the ball on a line and not swerve or tail away from the base.
Three Methods To Throw
There are three primary methods for throwing the ball from the catcher’s position.
Shift And Throw
As you catch the ball, pop up and forward to throw the ball. As you do this, shift your feet from parallel to the mound to perpendicular to the mound. Land your right foot first and complete your throwing stride toward the base with your left foot.
Pivot And Throw
Only a catcher with a very strong arm can use this technique. It involves pivoting on your right foot, step with your left and throw. It is faster than the shift and throw method; it’s more difficult because you can’t fully transfer your weight to your front foot and get your body behind the throw.
Step And Throw
This method works well for younger catchers because they haven’t developed the arm strength yet. With this method, take a small step with your right foot towards the target as you transfer the ball. This gets your momentum moving in that direction. Once you have planted your right foot, point your left shoulder toward the target step with your left foot and throw. This method is slower but helps younger player make a stronger and more accurate throw.
Catching - Fielding
Pop-Up
A pop-up in foul or fair territory is one of the challenges for inexperienced catchers. First, the ball will curve towards the infield as it begins to come down. Next, you will want to locate the ball; once you have located the ball flip the mask in the opposite direction, and approach the pop up with your back to the infield.
Bunt Or Slow Roller Down The Third Base Line
If the ball is stops just a few feet in front of the plate, go around the ball keeping you facing the field and in a good position to scoop the ball and throw to first. As you approach the ball, you will want to scoop the ball with both your glove and throwing hand, more efficient and cleaner than using a bare hand. Since you are fielding it between your legs and have rounded the ball, you are in an excellent position to throw accurately.
If the ball is farther down the line, and neither the 3rd baseman nor the pitcher is able to reach the roller, you will not have the time to round it. In this case, you will take a direct line towards the ball. As you reach the ball, step over it and plant your right leg, pivot and make a strong overhand throw.
Slow Roller or Bunt Down The First Base Line
If the ball stops a few feet from home, you will use the same scoop method. The problem in this situation is to avoid hitting the base runner going to 1st base. Many runners will run down the inside part of the baseline, a difficult position being in the line of the catcher’s throw. The best move is to move a step inside the foul line and make a clean throw to the 1st baseman where he can position himself inside foul territory away from the runner.
Current State of Health in the United States
Given the high economic burden associated with a sedentary lifestyle such as leading to chronic illness, speaks to how important it is to promote, reward and set a standard for sufficient physical activity. There is also evidence that being physically active is more cost effective and better for the economy. Studies show that employers who encourage their employees to be physically active enjoy a workforce that can be 250% more productive, resulting in a four to one return on their investment. Participation in moderate physical activity among adults can reduce direct medical expenditures between $300 and $2,000 per person, annually affecting a company’s bottom line.
In 2008, The Center for Disease Control and Prevention set standards for the physical activity of children, adults and the elderly, which include aerobic and muscle-strengthening activity. These guidelines describe how often, and for how long, someone needs to engage in physical activity to see important health benefits. For example, adults need 150 minutes of moderate aerobic activity every week, and two or more days a week of muscle-strengthening activity that work all the major muscle groups. Before the CDC guidelines, there was no single standard to suggest what constitutes sufficient physical activity. Despite this study, many Americans have misconceptions about their level of physically activity. A recent study revealed that 69% of the male population consider themselves physically fit, when in actuality, only 13% meet the actual standard to be considered physically fit.
There’s no place like Outfield!
Some Outfield Tips
Starting Position
A simple, though not the most efficient position, is to place your hands on your knees, which are slightly bent and apart as the pitcher delivers the ball to the plate. A more athletic position would be similar to that of an infielder, hands low (but not as low as an infielder), arms extended, legs spread, and rolling on the balls of your feet.
Position at the Pitch
As the pitcher throws the ball, you need to be in a position that allows you to quickly move to a running position to line up the ball in the air. It helps to transfer your weight to the balls of your feet so that you can move in any direction. Make some kind of movement as the ball is pitched. This can be a shuffle step, a low hop or whatever gets you ready to move when the batter hits the ball.
Outfield - Fly Balls
It is very important to get a good start, or a jump on the fly ball as it comes off the bat. Getting a good jump on the ball depends on fast reaction time and the ability to immediately track the flight of the ball to the point where it will land. Only through constant practice catching fly balls in practice can you develop the ability to be able to develop the ability to accurately track the flight of a fly ball to its landing spot.
Quickly Moving to the Ball
From a set position, a crossover step is the quickest way to move left or right for a fly ball.
If the ball is hit directly over your head then the first step will be a drop step followed by a crossover step and run back keeping the ball in your direct line of sight.
If the ball is hit to your left or right, you will take a cross over step in the direction in which side the ball is hit. Again, follow the track of the flight of the fly ball to judge where the ball will fall.
Sometimes a ball hit directly at you can be difficult to judge as to whether it will drop in front of you or sail over your head while you run in and back. It is better to error on the side of taking a few steps back, since running back is the most difficult ball to run fast to.
When you don’t immediately recognize whether the ball is going over your head or going to drop in front of you, a better choice is to run back quickly a couple of steps, and then when you realize that the ball is not hit deep, then you can push off from your rear leg, sprint in to catch the ball hit in front of you.
When you are running to catch a fly ball, be careful not to run on your heels because the ball will appear to bounce. Try to run on the front part of your foot and the ball will not appear to bounce. This often happens when you coast toward the ball. Run hard and try to keep more on the front part of your feet and the ball will stay steady in your vision.
Get Behind The Ball
When you are approaching a fly ball and get ready to make a hard throw to a base.it is important, for you to get behind the ball as it comes down and line yourself up to make the throw. You will improve your velocity and the time required to throw the ball, if you get behind the ball as it comes down and start moving in the direction of the target as you catch the ball. By coming into the ball you gain more momentum and power behind the throw.
Outfield - Ground Balls
Approach
Ground balls hit to the outfield are fielded in different ways depending on the specific situation.
With no one on base, and the ball hit near you, you need to get to the ball as quickly as possible and get the ball back to the infield. You want to make sure that the runner doesn’t advance a base beyond his base hit. One main function is to keep the ball in front of you. In most cases, you will field the ball similar to an infielder.
When a runner is in scoring position or taking an extra base, and the ball is in front of you, you will charge the ball, field the ball on your glove side, look the ball into your glove, and with this momentum ,make a strong overhand throw to the plate or to the base the to which the runner is advancing.
Charging
The speed at which you charge the ground ball will also be determined by the situation. If you have time to field it like an infielder you will want to approach the ball under control and get yourself in position to catch it. Even if the situation dictates that you rush to get the ball you will need to slow down, get under control before you get to the ball. This will allow you to set yourself up to make a good throw which will more than make up for the time you used in slowing down.
Circle the Ball
It is always more effective if you can circle a ball on the ground that you have to run hard to get to. You should always try to keep the ball in front of you. If a ball is hit to your side, try to circle the ball and keep it in front of you. A ball hit to your side is more difficult to field when you are running fast to get to it. If you don’t get to the ball in time, then the ball will get by you for extra bases.A better decision is to take an angle to the ball that is deeper, and then you can circle behind the ball and catch it moving forward with the ball in front of you. Now you have successfully cut off the ball and be in a good position to field the ball cleanly, and in a good position to make an strong, accurate throw.
Backhand and Forehand
Many times you will not be able to get to a ball in time to circle the ball and get in front of it. There will be times when you will have to field a ground ball either on your forehand or backhand. In these cases, you will field the balls like an infielder. When fielding these balls, try to keep low and your glove near the ground. It’s easier to raise your glove to the ball than it is to lower your glove to the ball.
Outfield – Throwing
When possible, place yourself directly in front of the fly ball before you throw. As a right handed thrower, put both hands up, slightly above your head, fairly close together, glove palm open to the ball and throwing hand also open facing your glove. As soon as you catch the ball in your glove take the ball out your glove with your throwing hand, take a driving hop onto your right foot pushing off from your left leg, brace onto your extended left foot and pushing off from your right back leg, make an strong overhand throw over your left leg.
Hitting The Cutoff
When a base hit goes deep, it is necessary to throw the ball back ball to the infielder, who has come out from the infield because the outfielder is too far out to reach or make an accurate throw. Consideration is necessary to be aware of the strength of the infielder and the outfielder. You want your cutoff man, the infielder, to make a short accurate throw. If the outfielder is very deep it may be necessary to make a strong one bounce accurate relay throw to the cutoff infielder.
Nutrition Tips and Caloric Expenditures
Typically, nutrition is the hardest part of losing weight for individuals seeking a better physical appearance. A few quick guidelines may help ease this process. To start, all someone needs to consider is if they are eating a healthy amount of each food. Remember, there is no such thing as unhealthy foods, just unhealthy amounts. This is because, fats are just as essential as the other macronutrients (protein and carbohydrates), but the wrong amounts will lead to undesirable changes in the body. From there, you will need to make sure you have a negative caloric intake when compared to the recommended daily amount. To lose one pound of fat you should try to consume less than 3500 calories per day. If you keep this up then you are on track to lose any where from 1.1 to 2.2 calories per week. A good start for those who are over weight would be to have 1500 calories per day (males) and 1000-1200 calories per day (females). Keep in mind that individuals who are overweight will burn more calories when compared to someone who is fit. Those who are trying to produce rapid weight loss (wrestlers, boxers, etc.) may experience an unhealthy drop in bodily fluids and lean muscle tissue. At the end of the day even if someone follows these guidelines, there still may be issues with one’s diet
According to the food pyramid, in which we all grew up learning about, states all of the healthy food groups in which we should be consuming each day. It consists of: Grains, vegetables, fruits, milk, meat, and beans. The recommended amount of each group per day is: 6 ounces of grains, 2.5 cups of vegetables, 2 cups of fruits, 3 cups of milk, 5.5 ounces of meat and beans. Now the key here is not to go over board. When eating meals, make one solid sized plate, and don’t go back for seconds. Also organize your meals so that in between each big meal (breakfast, lunch, and dinner) you have a healthy snack. Try to keep the snack apart of the food pyramid! Another tip I recommend, an easy tip for that matter, is to cut drinks with added sugars, and using butter, from your diet completely.
As a whole, it is easy to look at your meal plans and base them around macronutrients (carbohydrates, fats, and proteins). I always hear people asking, “How much protein should I be having during each meal?” This is not the way to look at it. You want to base your diet around proper intake of micronutrients (vitamins and minerals). Each day you should be aiming to eat a variety of foods. You are able to obtain the necessary vitamins and minerals easier when eating an apple, banana, and grapes, as opposed to eating three apples.
Achieving your specific body composition goals is not the easiest thing in the world, but can be accomplished through hard work, dedication,
Below is a list of all major sports and activities we see on a daily basis, and their estimated amount of calories burned per hour of participation and for each pound of an individual’s bodyweight:
· Basketball- 4 calories
· Baseball- 2.2 calories
· Soccer- 3.4 calories
· Football Running Back- 4.3 calories
· Hockey- 3.6 calories
· Swimming- 2.7 calories
· Boxing- Sparring = 4.1 calories Leisure (hitting the bag) = 2.7 calories
· Jogging- 3.6 calories at a speed of 5 mph (12 minute mile)
· Tennis- 3.6 calories
· Lacrosse- 2.9 calories
· Golf- 2.1 calories while walking and with no excessive resting
· Cycling- 1.8 calories at a speed of 10 mph
· Yoga- 1.3 calories
· Field Hockey- 3.6 calories
· Beginner Pilates- 1 calorie
· Pilates- 1.7 calories
Soccer Player? Here are some KEY Soccer Moves!
Information on Key Soccer Moves
Moves are a unique part of the game of soccer. Some nifty moves include the Step-Over, Rabona, Fake Shot/Cross, Cryuff Turn, Roulette, Elastico, Cut, Rivelino, and the Pull Back Vee.
Step-Over:
The Step-Over can be used to get your opponent off balance. To complete a Step-Over, you need to run at full speed and step over the ball in a counter clockwise fashion with one foot.
Rabona:
A Rabona is when a player will take his leg behind his other leg and hit the soccer ball in order to complete a cross or a shot.
Fake Shot/Cross:
The Fake Shot/Cross is when a player makes his opponent think that he’ll shoot the ball, but instead he crosses the ball.
Cryuff Turn:
The Cryuff Turn is when your facing one particular direction with the ball, but you take it with the inside of the foot and you put it through the legs and out towards the other side of your body.
Roulette:
The Roulette is when you put one foot on the ball and the player rolls it to the other foot. But, while rolling the ball you’ll spin and change your direction.
Elastico:
The Elastico is when you hit the ball with the outside of your foot and then with the inside of your foot.
Cut:
The Cut is just when a player uses the inside of his foot and hits the soccer ball inside.
Rivelino:
The Rivelino is when a player will fake to run over the ball by stepping over the ball, and then the player will use the outside of the foot to control the ball.
Pull Back Vee:
Lastly, there is the Pull Back Vee. The Pull Back Vee is when the ball is in front of you and you pull the soccer ball towards the bottom of your foot. You then do it the complete opposite way with the inside of the foot.
Jump Rope Excersices
Jump Rope to Improve:
For each exercise work at three different Speeds:
Speed 1: Slow, just starting out and under control.
(Video)
Speed 2: A little faster, more intense, but still under control.
(Video)
Speed 3: As fast as possible, do not be afraid to make a mistake.
For each exercise do 50 repetitions at each speed. Do each exercise 3-5 times each week.
To make workouts more challenging and intense, use a weighted jump rope.
Overview:
Jumping rope is a cardiovascular exercise that engages the whole body through quick and consistent hops in the air. Jumping rope produces a number of benefits:
Losing Weight:
Jump rope workouts can be effective in helping you lose weight, lower your body fat and reduce your disease risk.
Jump Rope for Fitness:
Jumping rope give you a advantage when you want to increase your caloric expenditure while lifting weights. Instead of resting in between sets, jump rope to incease your caloric expenditure. This will keep your heart rate up and promote higher weight loss. They can also be used at the beginning of workouts for a warm-up or at the end.
Muscle Tone:
When jumping rope a lot of muscles are being worked at the same time. This creates muscle tone and definition. This mainly applies to the calves, shoulders, upper back and core.
Vertical Leap:
The calves are the main muscles involved with jumping ability. Jumping rope puts a heavy emphasis on the calves, which can increase your vertical leap. This be beneficial in sports such as basketball, football, baseball and volleyball.
Familiarity of Movement:
Jumping rope mimics movements that you would preform in sports games. They allow your feet to become familiar with these movements, so in a real game, your muscles automatically are trained to react to these movements.
Other:
Physical skills that can be improved with rope jumping include better balance, coordination, timing and agility. A lot of these skills are sport specific, but they can also translate into daily life situations as well. You will notice you will walk better or even be a better dancer after your master the jump rope.
Arms Close, Just Use Wrists:
When jumping rope, keep your elbows in and just use your wrists to move the rope. Many beginners will make the mistake of using their arms to make the rope move. You want to keep your body tight, elbows in, and a swift wrist movement.
re-watch first video to see what we mean
Learn to Jump before you Condition:
It is important that you become proficient with the rope before you start to use it as a conditioning mechanism. Your first couple weeks with the jump ropes should be used to develop your skills and become comfortable with the jump rope.
To start out, do very short reps, focusing on improving your skill level with the jump rope. For example, start with 30-second intervals on the rope. Just try to skip for 30 seconds without tripping on the rope. Make sure these are short intervals and do not become fatigued.
Getting a Rope:
You must purchase a rope. Any rope will do, but for best results get a light weight plastic speed rope. The speed rope will help you to maintain a faster spinning pace.
Then, you must determine the ideal length of the rope. Standard Rope lengths range from 8 to 10 feet. A 9-foot rope will be long enough for most people who are 6 feet tall or shorter. People over 6 feet tall may require a 10-foot rope. 
Places to Jump Rope:
The best places to jump rope are on a shock absorbent sufface such as a wood floor, gym mat, outdoor track, or tennis court.
Breakfast
It is not a rumor that breakfast is the most important meal of the day. Skipping breakfast can not only affect your metabolism, but it can actually prevent you from performing well in your day to day activities. Many people are under the impression that skipping breakfast will help them in their weight loss goals, but the opposite is true. People who skip breakfast do not start up their metabolism in the morning and tend to eat more at other meals, which in turn leads to weight gain. Not eating from dinner to lunch can make you so much hungrier, that you cannot help but consume more calories than you should throughout the rest of your day.
So what’s an easy way to fix this problem if you are a breakfast skipper and feel like you don’t have the time? Eat something! Put some peanut butter on a banana, grab a protein bar, or something that you can eat on the go. Mix some protein with fiber. Cook some hard boiled eggs before the beginning of your week and bring them in the car with you to work. There are so many things you can do to make sure you do not skip breakfast. If you prefer to eat breakfast while sitting at the table, get up fifteen to twenty minutes early to eat a more fulfilling breakfast like egg whites and turkey sausage or oatmeal with nuts. Whatever you do, don’t skip breakfast! Your body needs the fuel to burn fat and maintain a high energy level.
Basketball Triple Threat
Triple Threat
The triple threat is a fundamental offensive stance that gives the offensive player three options after receiver a pass: pass the ball, shoot the ball, and drive the ball. The name is called “triple threat” because the defender has three different actions to defend, giving the offense an advantage.
Once you receiver the pass, get into into the triple threat position. The positon has you holding the ball with both hands and keeping it close to your chest. Do not hold it out, as it is easy for the defender to steal it. Holding the ball close to your chest with your elbows bent and pointing to the side. Your feet should be at least shoulder width apart in order to maintain a good balance for whatever move you are about to make. When you are a scoring threat, you are facing the basket. Make sure you square your head and shoulders with the rim. If you are not facing the basket, then the defender will assume you are only going to pass or dribble.
The Jab Step is a follow up move to the Triple Threat. This helps get a defender off balance and reacting to your drive fake.
1) Steps to triple threat and Jab:
Get in Triple Threat Position
The Triple Threat position starts when you first receive the pass, but before you pivot. This position is looks like this: hold the ball firmly with both hands (in a shooting position), hold it somewhat low ( lower chest or next to your stomach), elbows facing out, and bending your knees to an athletic position and back slightly bent. To protect the ball feel free to twist your torso and hands left or right. Your feet should be at least shoulder width apart in order to maintain a good balance for whatever move you are about to make. When you are a scoring threat, you are facing the basket. Make sure you square your head and shoulders with the rim. If you are not facing the basket, then the defender will assume you are only going to pass or dribble.
Keep aware of your pivot foot. You are allowed to pivot around on one stationary foot and it cannot move or slide it. Usually a players pivot foot is their non dominant foot. For righties is is their left foot, and lefties their right foot.
2) Fakes and Jab Step
The advantage of the Triple Threat is that the defender does not know and many times has to guard you, and will commit to one stance, allowing the offesnse to make a different move, catching the defense off-guard. The jab stance further enhances the Triple Threat, making it even more effective.
A basketball Jab Step is executed by leaning and quickly moving your non-pivot foot forward, as if you’re about to drive. This is similar to taking a quick, 6 inch inch step. Make sure you also slightly move the ball to make it more effective. As you are Jab Stepping, watch the defender’s reaction. In the event he backs off, either shoot, pass, or dribble in a different direction. Another option is faking a shot or pass, which will make your defender lounge forward, allowing you to dribble around him. Feel free to do different combinations of jab steps and shot fakes to see how your defender reacts and waiting for him to commit. This is key to your figuring out what to do off a jab step and fake. When executing a shot fake, make sure you stay low and only raise the ball to your forehead level as though you were shooting.
3) Make Your Move
After your triple fake has been executed or you have caught your defender off balance by a jab or shot fake, you must choose what you do with the ball next.
Option 1 – Pass:
After a shot fake, sweep the ball below your knees and place the ball next to your lead foot, dribbling the ball at the sametime. (Make sure you dribble the ball and step at the sametiem to avoid a travel.
If you drove off the jab. Then, explode low to the basket. Sometimes, after your make one jab, your defender will not react. If this is the case, do not bring the jab foot back, but hesistate and just drive forward.
Option 3 – Shoot:
Usually you want to shoot after receiving a pass. However, if you are guarded too close, then you need to use the triple threat to get some space from your defender. Jab will work well in this situation. Then, once your defender backs off, raise up and shoot.
Games:
Make sure you practice the triple threat, shot fake, and jab when playing 21, king of the court, or other pick-up games.
Basketball Rebounding
Coaches loves players who can rebound and you will help your team win games.
Here are some rebounding tips:
- Rush to the front of the basket during a fast break situation -This is a great time to do so because the defense is not in position for the rebound yet.
- Run to the Front of the Rim on the Dribble Drive - During penetration, follow your teammate to the basket so you can get the rebound if he misses. This is when the defense usually collapses and people are out of position to box out.
- Make Contact or box out Your Opponent when shot is released - You will be able to be in control of what happens if you make contact first when boxing out. By anticipating and making the first move you are getting your edge over the player.
- Start to box out as the shooter is releasing the ball - As the shooter is relasing the ball, start the contact by boxing out.
Boxing Out
Boxing out happens when a player goes for a rebound on offense and on defense. The player is trying to position himself first, and disable the opponent form getting a good position for the rebound.
Boxing out is the first priority rebounding. If you are on defense you will usually have position and this will be easier.
Steps to Boxing Out:
1) Get and establish a good rebounding position –the shot is taken, you must quickly determine the shot location, the arc of the ball, and where the other players are positioned on the court.
2) Proper balance - Once in good rebounding position, should spread your feet shoulder width apart with the knees slightly bent. This position will allow you to move quickly in any direction or jump. Also, stay on the balls of your feet.Box out your opponent.
3) Turn and face the player that you are boxing out - Locate the player with your forearm standing perpendicular to his body in an athletic position. Strateigcally place your front foot parallel to his body and use this to plant off of.
Pivot 90 degrees with the other foot so your butt and back is to against the player that you are boxing out with your eyes on the ball.
4) Drive your opponent out with your back and butt – pushing the player far away will give you more space to rebound. Be willing to make contact and hold firm aginst the offensive player. Shuffle your feet, if your man is moving behind you.
5) Knees Bent – This will allow you to jump explosively up for the rebound.
6) Extend your arms out to block your opponent from getting around you.
7) Grab the ball at its highest point - Time your jump to grab the ball at the top of your jump.
Secure the basketball - secure the ball by placing both hands on the side, sqeezing it with your elbows out. Keep the defenders away by pivoting and holding the ball at your chin. Then, pass the ball to the appropriate player, usually the point guard.
Basketball Moves
Ball Handling Moves Tips
Shoulder to Hip:
When driving past defenders, get low and brush your shoulders off the defenders hip. The lower you are to the floor, the better.
Stutter Step
The key to the move is the set-up phase. If going to the right, use a soft between-the-legs crossover or regular crossover from left to right to set-up the Stutter Step. Make the defender believe you no intention of going attacking the basket. Once he relaxes, and becomes flat-footed then explode by him. Timing, the set-up, and execution are all important factors to having a successful move.
A brief description of a stutter is as followed: As you go from left to right and with your set-up dribble, your head and shoulders should be squared up to the defender, making your defender feel like your coming to a stop. Once the ball is crossed over to your right hand, the right foot then extends forward slightly. Shuffle your feet a few times immating a quick toe-tapping with your feet. Before extending forward, push off the left foot and explode forward and put the ball out inf ront of you. Then, get your shoulder around the defender.
Spin Move – Back to the Basket
This move works well when a defender is playing you body to body or playing extremely aggressive defense on you while you are dribbling.
If you were to spin to your right, have your head looking over your left shoulder, surveying the court. When you want to make the move, make an inward head-fake before quickly spinning the opposite direction. The ball is being dribbled with your right hand. At the same time as you make the head fake to the left, you will also make a hard dribble inwards, making the defender think the opposite of your intention. As the ball makes it’s way up to your hand, that’s when you spin, so your left hand will recieve it now.
For your footwork, the key is to slip your back foot(right foot) around the defender’s torso. Your right foot is now on the outside of the defender, is going to be your pivot foot. The left foot is going to the foot were you explode off of. As you get low and explode forward, your left foot explodes the opposite direction, pushing towards the right and spinning you around.
The Crossover
Going right to left:
Setting up the crossover is just as important as the execution of the crossover. Dribbling with your right hand, your head and shoulders should show hesitation going right. (do this with a little lean) Then, plant your right foot and explode to the left. Crossover the ball (push the ball) quickly and below the knees from your right hand hard to your left hand.
In and Out:
The in and out move is a very effective counter move to the crossover dribble, as you start the crossover before keeping the dribble on the original side. This move is most effective with a proper full body execution including your head, hands and feet. This move will help freeze your defender or help you blow by them. This is a great move for the open court.
to the right: The head and eyes quickly look inside, making the defender think crossover left. The dribble initially starts like a crossover, but instead of completing the crossover, you quickly cup the left side of the ball with you right hand, bringing the ball back to the right side of your body. Make sure you flip your wrists and put pressure on your finger tips.
Time the head, shoulder, eyes, and foot fakes with your explosion is essential to executing the move properly.
This is a very effective move against overly aggresive defenders.
going right to left: While moving to the right you want to stop with your left foot in front, using the left foot to reverse pivot and spin away and off of your opponent. As you jump stop, dribble the ball hard and cup it from the top with your right hand and spin. The quickness of the spin is developed by getting explosion off your right foot and using that in your spin.
