Basketball Inspiration: Building The Necessary Steps For Greatness

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4 Steps to Forming Killer Habits

We already looked at how habits are very useful to everyone’s lifestyle. If you missed that then click here first. However, knowing the benefits of habits alone will not guarantee a better lifestyle. We all have to create proper ones that fit into our personal lives. Kobe Bryant is one of the greatest basketball players, not to mention one of our favorites as well. He built such killer habits that the separation between him and his competition was massive. These habits were with him throughout his career and his lifestyle. He did not do this in one day. Rather, it was through a multitude of steps. It is how he made himself into a champion. Let’s take a look at how you can build that basketball inspiration for yourself:

basketball inspiration

1. Identifying the problem

The first step in creating good habits is to identify the bad habits that already exist or new habits you might want to create. Find out what you want to improve. Another thing to keep a close eye out for are the negative triggers. For example, does waking up late make you lazy? Does eating too much junk food make you want to sleep? Does watching too much television get you so tired that you forget to do the important things? Well I can agree that at least one of those habits was ingrained so deeply within me that it seemed normal. Finding these habits can be difficult and it may be a hard pill to swallow. But it is great for the long run, and is necessary to obtain that basketball inspiration. Finding the trigger of why one wakes up late or why one eats so much junk food is specific to each person. So, figure out why you are doing what you are doing.

basketball inspiration

2. Find out the reason

Now that you have identified the problem, let’s look at the reasoning behind it. This is a short, but crucial step to figure out. Perhaps someone eats too much junk food because they are bored. I did that for sure. Perhaps someone may wake up late because they weren’t clear on what they wanted to do that day. Bottom line is, you need to figure out the reason why. Only then will change begin to present itself.

basketball inspiration

3. Start a change ASAP

So you know your faults and know what is triggering them. Great! Keep in mind that the trigger will not change. What will change is the habit. For example, the trigger of being bored will be there but what will change is the outcome. Find the right change for you. Perhaps the best way to attack boredom is to find activities that you like doing. Whether it be exercise, basketball, or even reading. Always try to create a positive change for some positive results. This will spark some basketball inspiration. Simple, right?

basketball inspiration

4. Follow through

Now, don’t get me wrong. The cravings of going back to your old habits will be there for the time being. So make sure to apply strict rules to follow through for any cravings that you may have. For example, if being bored is your trigger, then decide that you are going to perform positive activities whenever you are truly bored, for at least 30 DAYS. That’s right! Ignore ALL the cravings and simply follow through. This is probably the most important step for creating or changing your habits. Try doing something for 30 days straight and see how effortless it becomes on the 31st day and all the days after. Build the basketball inspiration needed to become a better baller and begin NOW.

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Jump Stretches: How to Maximize Gains and Prevent Injury

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Jump Stretches

jump stretches

One of the most overlooked aspects of a jump training program is stretching. People expect to jump for 45 minutes, go home and rest, and then watch their vertical leaps improve. This type of training will result in lessened gains, as well as a significant increase for the chance of injury. Performing proper jump stretches before AND after jumping will result in better gains, and a healthier body. Follow these guidelines and you’ll be on your way to a proper jump workout:

Before the workout

jump stretches

Before you start jumping, the goal is to get your entire body prepared for strenuous activity. It is recommended by many top trainers to perform DYNAMIC stretches before a strenuous workout. Dynamic stretching will increase your heart rate, stimulate your nervous system, and improve flexibility and movement. So, here’s what we recommend when it comes to your dynamic workout:

Step 1

Prepare your body for dynamic stretching, first with dynamic movements. Dynamic movements would include running or jumping rope. Our favorite is to combine both movements. For example, you can jog for 6 minutes, and jump rope for 4 minutes. The ideal length of the dynamic movement part is 10-15 minutes. If it is longer than that, you may be exhausting your muscles. That would defeat the purpose. Your goal here is to warm up your body, not burn it out.

Step 2

Once your body has been dynamically moved, it is time to dynamically stretch it. When it comes to stretching, you have to listen to your body and adjust which stretches you do based on which body parts require more attention. For example, if you notice your calf gets very sore after your workouts, it may be beneficial to stretch this part of your body extra. Here is a basic stretch routine that you can use prior to jumping. Since this is dynamic stretching, hold each of these jump stretches for no longer than 5 seconds. Also, be sure to walk around while stretching to keep the body loose.

Stretch 1 – Calf stretch against wall

Stretch 2 – Forward lunge

Stretch 3 – Quad Stretch

Stretch 4 – Side Lunge

Stretch 5 – Touch Toes while Standing

If you’re unsure how to perform any of these stretches, search it up online. There are fitness experts who can explain the proper way to perform them much better than we can. Perform each stretch 6 times (or 6 on each side if it applies) for 5 seconds per repetition.

After the workout

jump stretches

Your stretch routine after the workout is just as important as before the workout. The difference is, at this point you will be performing STATIC stretches. Static stretches are meant to improve flexibility and prevent injury, over a longer period of time. You hold these jump stretches longer, and don’t move around while performing them. They will also not increase your heart rate. Once again, listen to your body when it comes to coming up with your own routine. Here is an example of a good post-jump workout static stretch routine:

Stretch 1 – Static Squat

Stretch 2 – Calf stretch against wall

Stretch 3 – Achilles Stretch on Stairs

Stretch 4 – Quad Stretch

Stretch 5 – Hip Flexor Stretch

Stretch 6 – Touch toes Standing

Stretch 7 – Touch Toes Sitting

Perform these stretches for 2 sets (or 2 per side) and 30 seconds each.

If you include a solid stretch routine in your jump training, you will watch your gains explode. Flexibility is necessary for muscles to exert the maximum force needed to jump high. More importantly, stretching before and after will significantly decrease the chance of injury, which is quite high for intense movements like jumping. Follow the guidelines listed above, then tweak it to match your own body’s needs.

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