The Following is the schedule for TEAM MINYI
12-Apr-09 Sun 7.00pm vs SAFSA
15-Apr-09 Wed 8.30pm vs Eng Tat Basketball Club
19-Apr-09 Sun 8.30pm vs Siglap Basketball Club
22-Apr-09 Wed 8.30pm vs Chong Ghee
25-Apr-09 Sat 8.30pm vs Home United
26-Apr-09 Sun 8.30pm vs NUS
29-Apr-09 Wed 8.30pm vs Tong Whye
Hope to see you there to support the team!
Sunday, April 12, 2009
Tuesday, November 25, 2008
Rebounding
Bill Walton teaches you how to improve your defensive rebounding.
Bill Walton's techniques for improving your offensive rebounding.
Bill Walton's techniques for improving your offensive rebounding.
Tuesday, November 18, 2008
Common Basketball Injuries
Basketball is one of the most popular sports in the Singapore and throughout the world. Millions of people participate in the sport at all levels of competition. Whether you are playing for the School championship or the Division One title, you can get injured. Basketball injuries can be separated into two general categories: overuse injuries and traumatic injuries.
Jumper's Knee
Achilles tendinitis is another common overuse injury in basketball players. This injury of the tendon connecting the muscles in the back of the calf to the heel bone causes pain in the back of the leg just above the heel. Occasionally, the Achilles tendon can tear. To treat a torn Achilles tendon, the doctor might tell you to keep the area immobilized for some time so the tendon can heal, or you might need surgery to repair the damage.
The most common basketball injury is the ankle sprain. This injury often occurs when a player lands on another player's foot or the ankle rolls too far outward. When this happens, the ligaments connecting bones and supporting the ankle are stretched and torn. The ligaments can tear partially or completely. To treat your sprain, your doctor prescribes a short period of immobilization, keeping the joint still, so the ligaments can heal. After immobilization, you begin special exercises to strengthen the muscles that help hold your ankle in place. If your muscles and ligaments are not strong enough to prevent reinjury, you might need surgery to repair the damage and to help stabilize your ankle.
Knee injuries are some of the most serious basketball injuries. One type of knee injury is a sprain. A knee sprain is a small tear in the ligaments or joint capsule that is not severe enough to cause your knee to give way. To help the tear heal, you must protect your knee for a short time by immobilizing it. After the tear heals, your doctor will prescribe stretching and strengthening exercises for the muscles that help hold the knee in place.
If you twist your knee, you can tear a meniscus, which is tissue that acts as a cushion between the bones of the upper and lower leg at the knee. To repair or remove a torn meniscus, you might need arthroscopic surgery. The surgeon inserts a camera and instruments into the knee joint through small skin incisions. With the instruments, the surgeon can see and treat the damaged meniscus.
A more severe injury is a complete tear of one or more of the ligaments that support the knee. The anterior cruciate ligament (ACL) is one of the more commonly torn ligaments in the knee. This ligament connects the upper and lower leg bones and helps hold the knee in place. if you damage your ACL, your knee will probably hurt and give way persistently. After an ACL injury, some players can participate in sports again without surgery. But they must do special exercises to strengthen their thigh muscles, and they must wear a brace on their knee. Strong thigh muscles give stability to the knee that the torn ACL cannot.
Basketball is an exciting sport for all ages and skill levels but watch out for basketball in injuries caused by overuse and trauma.
Written By Patrick O'Connell, M.D. Virginia Beach, Virginia
Overuse injuries
Injuries caused by stressing an area over and over until it is damaged and begins to hurt are described as overuse injuries. One such injury is patellar tendinitis, or "jumper's knee," which is characterized by pain in the tendon just below the kneecap.
Jumper's Knee
Achilles tendinitis is another common overuse injury in basketball players. This injury of the tendon connecting the muscles in the back of the calf to the heel bone causes pain in the back of the leg just above the heel. Occasionally, the Achilles tendon can tear. To treat a torn Achilles tendon, the doctor might tell you to keep the area immobilized for some time so the tendon can heal, or you might need surgery to repair the damage.
Some basketball players overuse the tendons in their shoulders. The rotator cuff of the shoulder is composed of four muscles. The tendons that attach these muscles to the shoulder bones can become inflamed and painful, particularly when you do repetitive overhead activities, such as shooting the basketball.
Traumatic injuriesTraumatic injuries are those caused by a sudden forceful injury. Some of the more common traumatic injuries in basketball are jammed fingers. The severity of a jammed finger can range from a minor injury of the ligaments, which connect bones, to a broken finger. Splinting may be needed to allow the injured finger to heal. Another type of traumatic injury is a muscle pull or tear. In basketball players, these injuries occur primarily in the large muscles of the legs. To prevent them, stretch your thighs and calves well and do warm-up exercises before playing.
Ankle sprains
The most common basketball injury is the ankle sprain. This injury often occurs when a player lands on another player's foot or the ankle rolls too far outward. When this happens, the ligaments connecting bones and supporting the ankle are stretched and torn. The ligaments can tear partially or completely. To treat your sprain, your doctor prescribes a short period of immobilization, keeping the joint still, so the ligaments can heal. After immobilization, you begin special exercises to strengthen the muscles that help hold your ankle in place. If your muscles and ligaments are not strong enough to prevent reinjury, you might need surgery to repair the damage and to help stabilize your ankle.
Knee injuries
If you twist your knee, you can tear a meniscus, which is tissue that acts as a cushion between the bones of the upper and lower leg at the knee. To repair or remove a torn meniscus, you might need arthroscopic surgery. The surgeon inserts a camera and instruments into the knee joint through small skin incisions. With the instruments, the surgeon can see and treat the damaged meniscus.
A more severe injury is a complete tear of one or more of the ligaments that support the knee. The anterior cruciate ligament (ACL) is one of the more commonly torn ligaments in the knee. This ligament connects the upper and lower leg bones and helps hold the knee in place. if you damage your ACL, your knee will probably hurt and give way persistently. After an ACL injury, some players can participate in sports again without surgery. But they must do special exercises to strengthen their thigh muscles, and they must wear a brace on their knee. Strong thigh muscles give stability to the knee that the torn ACL cannot.
Basketball is an exciting sport for all ages and skill levels but watch out for basketball in injuries caused by overuse and trauma.
Written By Patrick O'Connell, M.D. Virginia Beach, Virginia
Monday, November 17, 2008
Wednesday, November 12, 2008
Hoops Training
Some of the exercises which you can do to keep yourself in tip top condition for the competition.
Vertical Leap
If you want to fly, you’ve got 3 options:
1. Buy a plane ticket
2. Sprout feathers and wings
3. Improve your vertical jump
LEAP UP
CALF RAISE
1. Buy a plane ticket
2. Sprout feathers and wings
3. Improve your vertical jump
Spud Webb, the shortest person to compete in the NBA Slam Dunk Contest, won the event in 1986. His participation surprised the media; including his teammates, and defending dunk champion Dominique Wilkins, who had "never seen me dunk before," Webb said. His dunks included the elevator two-handed double pump dunk, the one-handed off the backboard one-handed jam, a 360-degree helicopter one-handed dunk, a 180-degree reverse double-pump slam, and finally, the 180-degree reverse two-handed strawberry jam from a lob bounce off the floor. He defeated Wilkins with two perfect 150-point scores in the final round. He told Wilkins he never had anything prepared, didn't practice for it. So, Wilkins maybe thought his normal assortment would be good enough to get through".
Twenty years after Webb's victory in the Slam Dunk contest, New York Knicks point guard Nate Robinson (who stands at 5 feet 9 inches tall) to win the event. Webb tossed the ball to Robinson, who leaped over Webb and dunked, earning 50 points from the judges. Robinson went on to win, making him the second player in basketball history under six feet to win since Webb.
There is a very popular vertical jump program in USA. I decided to post it here to share with all of you. Note that this program requires you to follow the exercies religiously. Hope to see the next Spud Webb or Nate Robinson in Team Minyi!
LEAP UP
CALF RAISE
STEP UP
THRUST UP
BURN OUTS
SQUAT HOPS
Tuesday, November 11, 2008
How to Shoot a Basketball
Using the BEEF technique
B - Balance
E - Eyes
E - Elbows
F - Follow Through
BALANCE
Balance is an important step to shooting a basketball. Your feet should always be shoulder length apart. Make sure feet are planted firmly on the ground. Always make sure your feet have a firm foundation before you shoot. Also make sure your knees are bent and you a squared up to the basket. (facing it directly)
EYES
What you are looking at when you shoot is also important. You should pick a spot on the basket to look at for a aiming spot, and look at it every time you shoot. This will help your shooting a lot.
B - Balance
E - Eyes
E - Elbows
F - Follow Through
BALANCE
Balance is an important step to shooting a basketball. Your feet should always be shoulder length apart. Make sure feet are planted firmly on the ground. Always make sure your feet have a firm foundation before you shoot. Also make sure your knees are bent and you a squared up to the basket. (facing it directly)
EYES
What you are looking at when you shoot is also important. You should pick a spot on the basket to look at for a aiming spot, and look at it every time you shoot. This will help your shooting a lot.
ELBOWS
Placement of your elbows will also help your shot. You should keep them at a 90 degree angle with the upper arm, which is closest to your shoulder, at the basket.
FOLLOW THROUGH
You should let the ball roll gently off your fingers, and after the ball has left your fingers, they should be pointing at the basket. Some people say to make a "diving swan" or "swan neck" with your arm.
Shooting Arc Affects Shooting Percentage!
The shooting diagram shows the angle at which the basketball approaches the basket.
When the ball approaches the rim from a 30 degree angle of inclination, this is called a "flat shot" or a "rope shot". It is a very low-percentage shot. It is possible for a shot to go in from this angle, but it must hit the basket perfectly. Most younger players shoot flat shots. It takes less power to get the ball to the hoop, and therefore the player can shoot from further away, but will dramatically decreases their shooting percentage. The ball coming at a 30 degree angle only gives the ball 9 inches of the available 18 inches for the ball to go through the hoop. Refer to the diagram and notice how narrow the rim appears to the ball. With a flat shot you are not using the available rim and your shot must be perfect.
From a 50 degree angle, the shot has 16 inches of available rim space for the ball to go into the basket. From this angle you can be off as much 3 inches in either direction and still have the ball go into the basket.
At a 70 degree angle, there is a little more than 17 inches of rim space for the basketball to go through the hoop. Shooting percentages will dramatically improve for shots made at this angle compared to shots made at lower angles.
CHECKPOINTS
"Sideline Push"
One of the basic principles of disruptive pressure defense is to keep the ball out of the middle Red Zone", and influence it into a trap zone. Checkpoints represent specific spots on the court for the defender to push or influence the opponent with the ball. These exact locations include the corners, free throw line extended, baseline and half court. Defensive players will quickly learn the value of checkpoints in their individual defensive efforts.
One of the basic principles of disruptive pressure defense is to keep the ball out of the middle Red Zone", and influence it into a trap zone. Checkpoints represent specific spots on the court for the defender to push or influence the opponent with the ball. These exact locations include the corners, free throw line extended, baseline and half court. Defensive players will quickly learn the value of checkpoints in their individual defensive efforts.
"Baseline Push" -- Take Away the Middle
When the ball is on the wing, the defender should make every attempt to push the ball towards the corner or baseline checkpoints.
Monday, November 10, 2008
Jashaun Agosto, the next Michael Jordan???
As sick as it may seem at times to call an 11 year old "the next best thing" we have a lot of fun watching it unfold! The new phenom is named Jashaun Agosto from Seattle, WA. Why is he so special? Well, he is a fifth grader who can dominate his high school brother on a basketball court.
It is rumored that Jashaun opened a questionnaire for UCLA just a couple of weeks past his 11th birthday! Are you kidding me!? He also ran the mile in 4 minutes and 50 seconds which is possibly a world record for his age!
He has already started playing AAU ball with 7th graders and is almost always the best player on the floor. The nice thing seems to be how grounded he is for being the best 5th grader on the planet. He's a quiet kid that just likes to work hard at his game; seems a little odd for someone so young.
Saturday, November 8, 2008
Basic Concepts and Fundamentals
Attacking Zone Defenses
The need for a solid zone attack is important on every level of the game. Attacking man to man defenses and zone defenses are two distinct actions. Attacking man to man offenses requires player movement and individual skills; whereas, in attacking zone defenses ball movement and a total team effort is involved. Therefore, before under taking any specific zone offense, we must have a working knowledge of the basic principles and techniques required to successfully combat zone defenses.
Principles For Attacking Zone Defenses
1. Push the ball. Beat the defense back. See the floor and pass ahead.
2. Cycle the defense. Attack the weakside from the blindside or rear.
3. Employ sharp accurate passing. Use the skip pass readily.
4. Receive the ball facing the basket in a shooting stance whenever possible.
5. Make a defensive player commit to ball before passing.
6. Penetrate. Get the ball inside to post. Employ inside out shooting.
7. Rebound aggressively. Take advantage of any defensive player who watches the ball on shot.
Common Mistakes Made Against Zone Defenses
1. Not organizing quickly, by delaying to getting to offensive positions.
2. Not having patience and spreading the floor.
3. Point man picking up his dribble and stopping penetration too high.
4. Bouncing the ball (trap dribble) before passing or shooting.
5. Passing to same receivers every time.
6. Not faking or looking off receivers before passing.
7. Not splitting the defensive alignment, therefore, making it easier for the zone to match up.
8. Not passing the post into the post.
9. Not reversing the ball and attacking the weakside of the zone.
10. Relying too much on outside shooting, and not drawing fouls.
11. Poor shot selection (forcing or hurrying shots).
12. Lack of offensive rebounding effort.
Zone Weakness
2-3 Zone
Major strength along baseline and low post.
Major weak spots wings and middle.
1 - 2 - 2 Zone
Major strength outside shooting.
Major weak spots middle and corners.
2 - 1 - 2 Zone
Major strength middle and low post.
Major weak spots wings and center of floor.
1 - 3 - 1 Zone
Major strength across free throw line and down middle.
Major weak spots corners.
The need for a solid zone attack is important on every level of the game. Attacking man to man defenses and zone defenses are two distinct actions. Attacking man to man offenses requires player movement and individual skills; whereas, in attacking zone defenses ball movement and a total team effort is involved. Therefore, before under taking any specific zone offense, we must have a working knowledge of the basic principles and techniques required to successfully combat zone defenses.
Principles For Attacking Zone Defenses
1. Push the ball. Beat the defense back. See the floor and pass ahead.
2. Cycle the defense. Attack the weakside from the blindside or rear.
3. Employ sharp accurate passing. Use the skip pass readily.
4. Receive the ball facing the basket in a shooting stance whenever possible.
5. Make a defensive player commit to ball before passing.
6. Penetrate. Get the ball inside to post. Employ inside out shooting.
7. Rebound aggressively. Take advantage of any defensive player who watches the ball on shot.
Common Mistakes Made Against Zone Defenses
1. Not organizing quickly, by delaying to getting to offensive positions.
2. Not having patience and spreading the floor.
3. Point man picking up his dribble and stopping penetration too high.
4. Bouncing the ball (trap dribble) before passing or shooting.
5. Passing to same receivers every time.
6. Not faking or looking off receivers before passing.
7. Not splitting the defensive alignment, therefore, making it easier for the zone to match up.
8. Not passing the post into the post.
9. Not reversing the ball and attacking the weakside of the zone.
10. Relying too much on outside shooting, and not drawing fouls.
11. Poor shot selection (forcing or hurrying shots).
12. Lack of offensive rebounding effort.
Zone Weakness
2-3 Zone
Major strength along baseline and low post.
Major weak spots wings and middle.
1 - 2 - 2 Zone
Major strength outside shooting.
Major weak spots middle and corners.
2 - 1 - 2 Zone
Major strength middle and low post.
Major weak spots wings and center of floor.
1 - 3 - 1 Zone
Major strength across free throw line and down middle.
Major weak spots corners.
Friday, November 7, 2008
Improving Your Vertical Leap II
Power Skip
Good low impact introductory plyo.
Accelerations
Accelerations consist of running at ¾ of maximum sprint speed then accelerating to max speed and then back to ¾ speed
Backward Throw
Good low impact introductory plyo.
Works hip flexor and calf muscles explosively.
Similar to a single leg take off needed to dunk on the run.
Description:
To power skip use an exaggerated skipping motion
Bring leg up to chest when skipping
Both arms swing upwards when leg is brought up
Alternate legs
Rim Jump
Introductory low intensity plyo.
Works the muscles needed for vertical jumping explosively.
Description:
Rim jump is a simple jumping exercise utilizing a backboard or other high object
Begin by jumping up in a maximal static jump reaching for the highest point with one hand Alternate hands
Ankle Hop
Perhaps the simplest and safest of all plyometric exercises.
Ankle hops emphasize the calf muscles exclusively.
Description:
Jump upwards using calf muscles only
Use full upward range of motion
Accelerations
Accelerations consist of running at ¾ of maximum sprint speed then accelerating to max speed and then back to ¾ speed
Description:
Begin by sprinting at ¾ maximum speed, accelerate to full speed
As soon as full speed is hit slow to ¾ speed and repeat
Each time full speed is hit equals 1 rep
Backward Throw
Emphasizes explosiveness in deltoids.
Backward throw helps to improve upward arm speed that is turned to thrust when jumping.
Description:
Grasp plyo ball, fill old basketball with water(5lbs) or use sandbag (5lbs), grasp with both hands Begin by squatting over, use a short counter movement before initiating throw
Throw ball upwards and or backwards
Improving Your Vertical Leap
No Arm Hops
A very intense series of hops. No arm hops help to increase explosiveness within calf and hip flexor muscles.
Description:
Place hands on head
Begin by jumping up and lifting legs upward
Lift legs up until they touch chest, explode legs downwards until legs touch the ground.
Laundry Jump
Enhances the explosiveness of lateral movements, especially cutting ability and high velocity change of directions.
Description:
Begin by using a cone, paper bag, or some other break-away object at and elevated level 8 to 24 inches high
Jump laterally over object
Strive to jump as high and far as you can back and forth over object
Split Leg Hop
Helps to improve single leg explosiveness.
Split leg hops use an exaggerated jumping / running motion in order to work most of the lower body's muscles explosively.
Description:
Split leg hop is a simple bounding exercise that uses an exaggerated motion
When landing have leg in near 90 degree angle
Strive for maximum distance and height
Double Leg Hop
Similar to single leg hop but less stress is placed upon body.
Description:
Use illustrations for reference on how to do double leg hop
Strive for maximum distance when doing this exercise
Single-Leg Bounding
Somewhat similar to the split leg hop, but emphasizes horizontal jumping / acceleration to a greater extent.
Description:
Simply an exercise that consists of multiple long jumps
Strive for maximum distance and explosiveness
A very intense series of hops. No arm hops help to increase explosiveness within calf and hip flexor muscles.
Description:
Place hands on head
Begin by jumping up and lifting legs upward
Lift legs up until they touch chest, explode legs downwards until legs touch the ground.
Laundry Jump
Enhances the explosiveness of lateral movements, especially cutting ability and high velocity change of directions.
Description:
Begin by using a cone, paper bag, or some other break-away object at and elevated level 8 to 24 inches high
Jump laterally over object
Strive to jump as high and far as you can back and forth over object
Split Leg Hop
Helps to improve single leg explosiveness.
Split leg hops use an exaggerated jumping / running motion in order to work most of the lower body's muscles explosively.
Description:
Split leg hop is a simple bounding exercise that uses an exaggerated motion
When landing have leg in near 90 degree angle
Strive for maximum distance and height
Double Leg Hop
Similar to single leg hop but less stress is placed upon body.
Description:
Use illustrations for reference on how to do double leg hop
Strive for maximum distance when doing this exercise
Single-Leg Bounding
Somewhat similar to the split leg hop, but emphasizes horizontal jumping / acceleration to a greater extent.
Description:
Simply an exercise that consists of multiple long jumps
Strive for maximum distance and explosiveness
720 Dunk!
Taurian Fontenette a.k.a "The Air Up There" dunks the ball after spinning twice in the air.
Amazing Vince Carter Dunk - Awesome Slam Dunk Video
The 2000 Olympics in DownUnder Australia, an amazing play happen during the Olympic Basketball match. While playing for team U.S.A. Vince Carter jumped over the top of a player on the opposing team to dunk the ball! The man he jumped over was more than 7 feet tall!
To achieve such amazing vertical leap requires an understanding of how to train your Calfs and Quads muscles. I will post some of the exercises which are commmonly used to train vertical leap over the next few days.
To achieve such amazing vertical leap requires an understanding of how to train your Calfs and Quads muscles. I will post some of the exercises which are commmonly used to train vertical leap over the next few days.
MILO Youth U14 Boys & Girls Basketball Championship (2008)
Team Minyi will be participating in the upcoming MILO Youth U14 Boys & Girls Basketball Championship (2008). Team Selection is still in the progress. The team will be made up of players coming from several schools. With majority of them coming from Hougang Secondary which was 3rd in this year 'C' Boys North Zone School Basketball Competition. We will also have players joining us from Anderson Secondary, East View Secondary, Canberra Secondary and Naval Base Secondary. Stay tuned to know the Team Roster next week!
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