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Training Room
Performance Training, Inc.
WBCA Preferred Trainer Jackie Ansley
What is your team doing to stay on the cutting edge and get an advantage over
your opponents? How many times do your players get beat on penetration to the
basket? How many times do your players box out but never jump out of that position?
Many times players know where the ball is going but can't seem to get their
bodies there.
Jackie Ansley and her staff have been training high school, collegiate and
professional teams and players for the past 8 years. About 20 Universities,
several WNBA teams and many high schools are using Jackie to implement and design
their pre-season and post-season conditioning/SAQ (Speed, Agility and Quickness)
programs. Jackie will go into the high school, college or university in the
fall and work with your team and evaluate their strengths and weaknesses. The
programs are designed specifically to work on the team's needs by incorporating
the training together the strength program and goals of the individual coach.
There is no "one" magical workout, but by addressing the fundamentals
such as a player's footwork, stance (loading the hips), body position (balance),
first step explosion (lateral and linear) and vertical explosion players will
become more aware and reactive on the court. Once some of the fundamentals and
drills have been taught to the team, Jackie will help design the conditioning
program for the fall leading up to the first day of practice. For more information
or to set up a date for a pre-season evaluation and program implementation,
call Jackie Ansley 865-966-2017 or e-mail jackieansley@mindspring.com
"Common Questions and Concerns by Many Basketball Coaches"
My team has trouble defending! What can we do to help our lateral foot-speed?
Working on a player's/team's body position (loading their hips) will help to
get the player/players on balance and in a more explosive defensive stance.
Once the player/players are playing on the balls of their feet, with their hips
loaded, lateral foot-speed drills (ladder and hurdles), explosive drills (sidewinder)
and reactive drills (change of direction on visual command) will increase not
only their foot-speed but their first step as well. Getting a post player to
defend the paint and push their offensive player out by moving their feet or
a guard not giving up baseline penetration and chasing is what we strive to
achieve.
My team does lots of weight training, but they can't seem to put power and
quickness together. How can we fix that?
Lateral and vertical explosion is a measure of how quickly a player moves left/right
and straight up and how much distance they cover in doing so. Training the player
to be in the correct body position before the movement will enable them to move
more precisely and effectively when called upon to react. Training with resistance
provides the player with the overload they need to gain strength. When the resistance
is removed and freedom of movement is restored, players will experience sharper,
more focused reactions.
Cutting off the sideline in a press or the baseline in half court is very much
a function of lateral explosion. Vertical explosion is jumping effectively a
second or third time consecutively for a rebound or block. Often we know where
the player is heading or where the ball is coming off the rim, we just can't
get our body there in time. Training for better lateral and vertical explosion
changes that!
I know injuries can't be prevented but is there anything we can do as a
team to minimize them other than lifting weights?
Turned ankles! Twisted knees! These injuries are common on the basketball court,
and are due in large part to poor balance and body position. Too often players
are in a position on the court (offense or defense) that places undue stress
on the knees. By teaching a player to transfer their body weight from their
knees to their hips, their on-court movements become more fluid and their chance
of injury is reduced significantly. Since most ankle injuries occur when the
foot is returning to the floor, it is important to train the player to keep
their foot in a better position while it is in the air and land on the balls
of their feet, keeping the ankle in a good stabilized position (rather than
on their toes). Most knee injuries happen when a player plants (usually not
contact) and tries to change direction whether it is lateral, linear or vertical.
Drills to improve balance and stabilization of both the ankle and knee can be
easily incorporated into every practice, either as a stand-alone exercise or
combined with other drills.
*Some teams that have benefited: Collins Hill High School (GA.), Prairie High
School (WA), Sevier County High School (TN.), Penn. State, Univ. of TN, N.C.
State, UCSB, Va. Tech, Xavier, Stanford, USF, Arizona, Minnesota Lynx, Orlando
Miracle, and Washington Mystics along with many more high school, collegiate
and professional teams.
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