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All Ball AUGUST 2015 $9.95 (incl.

SPECIAL COLLECTOR’S EDITION

N L EI NA ST IO N IT LA TR A NU OM T FR EA E GR UID G

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5 WAYS TO IMPROVE YOUR AGILITY FAST Includes drills, workouts & more

THE ULTIMATE SNEAKER BUYER’S GUIDE TO THE BEST OF 2015

3 WAYS TO

FLY HIGH

IMPROVE YOUR MENTAL GAME

Contents 2 Social, Mental & Physical Wellbeing Basketball is a great way to help promote positive mental health.

Basketball is a great way to reduce stress and anxiety, basketball also stimulates brain chemicals that make you feel happier and relaxed.

Basketball is proven to improve an individual’s social, mental and physical wellbeing in which improves your overall game performance.

4 Nutrition & Recipes Good dietary and eating habits are essential for basketball and improves many aspects of a players game such as focus, energy levels etc. Alan Stein suggests a very basic nutritional guide for all basketball players and suggests players should have a balanced diet and should consist of a variety of carbohydrates, fats and protein as well as intaking a variety of healthy foods.

8 Recovery & Rest Exercises

1 Introduction to Basketball Basketball was first played in 1991, Springfield, Massachusetts in the United States. The first official game was played with 9 players and in a YMCA gymnasium in New York on January 20th, 1892.

6 Drills, Workouts & More There are many drills to help a player’s agility on the court, includes 5 common and effective drills that will be extremely helpful to improve a player’s agility on the court fast and efficiently. Read page 6 to find out more and what drills will help you improve your game!

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Background The two leagues came to agree that players had to be assigned to teams on a contract basis and that players were to meet very high standards under these premises, the two joined to form the National Basketball Association (NBA) in 1949. Several women's professional leagues were attempted and failed, including the WBL (Women’s Professional Basketball League) and the Women's World Basketball Association, before the WNBA debuted in 1997 with the support of the NBA.

Did you know basketball was originally played with a soccer ball and peach basket?

Basketball is one of few sports with a known date of creation, December 1st 1891. Basketball started with 18 men in a YMCA gymnasium in Springfield, Massachusetts and is now a game that more than 300 million people play worldwide. The well known sport was invented by James Naismith. James Naismith was instructed by his P.E teacher to invent an indoor game that would provide an “athletic distraction� He was given two weeks and found it very difficult to start off with, after brainstorming some new ideas, he invented the new game of basketball however the game was played with a soccer ball, peach baskets and 9 players on each side. The first official game of basketball was played in the YMCA gymnasium in Albany, New York on January 20th 1842. The team size became generally established as five in 1895, and, in 1897, this was made formal in the rules.Although basketball was born in the United States, game spread across the world immediately. It was played in France by 1893; England in 1894; Australia, China, and India between 1895 and 1900; and Japan in 1900.The first professional men's basketball league in the United States was the NBL (National Basketball League), which debuted in 1898.

After the Great Depression, a new NBL was organised in 1937, and the Basketball Association of America was organised in 1946.

The 13 Original Rules of Basketball in 1891 1. The ball can be thrown in any direction with one or both hands.

2. The ball can be batted in any direction with one or both hands, but never with the fist.

3. A player cannot run with the ball. The player must throw it from the spot in which the player catches it.

4. The ball must be held in or between the hands. The arms or body must not be used for holding it.

5. No shouldering, holding, pushing, striking, or tripping the opponent.

6. A foul is striking the ball with the fist.

7. If a side makes three consecutive fouls, it counts as a goal for the opponents.

8. A goal shall be made when the ball is thrown or batted from the ground into the basket and stays there.

9. When the ball goes out of bounds, it shall be thrown into the field and played by the first person touching it.

10. The umpire shall be the judge of the men and shall note the fouls and notify the referee when three consecutive fouls have been made.

11. The referee shall be the judge of the ball and decide when it is in play in bounds, to which side it belongs, and shall keep the time.

12. The time shall be two 15-minute halves with five-minute rests between each half.

13. The side scoring the most goals in that time shall be declared the winner.

“MENTAL TOUGHNESS IS DOING THE RIGHT THING FOR THE TEAM WHEN IT’S NOT THE BEST THING FOR YOU.” - BILL BELICHICK

Social, Mental, Physical Wellbeing As well as being able to stay /it whilst playing basketball, basketball is also a great way to help promote positive mental health. Basketball is a great way to release stress and anxiety that someone may be feeling at home, school etc. Basketball is a great tool in which an individual is able to let out his/she emotions. Basketball helps stimulate brain chemicals that make you feel happier and more relaxed, helps sharpen your focus in which encourages using good judgement and reading the plays in a game, reading the defence and learning off your mistakes. Basketball also helps boast your con/idence and self-­‐esteem, as your strength and skills increase through playing basketball, your self-­‐ Overall, we can see how basketball helps improve our mental health, by reducing our levels of anxiety and depression. We are also shown how due to the sense of achievement and social connections that basketball can create, it helps boast our self-­‐ esteem and thoughts on ourselves.

“MENTAL TOUGHNESS IS DOING THE RIGHT THING FOR THE TEAM WHEN IT’S NOT THE BEST THING FOR YOU.” - BILL BELICHICK

Basketball is an essential sport in which helps players to understand themselves and others. For instance we see how basketball helps players understand themselves as they realise their ability to make new friends, its a great way to connect with people, as basketball involves team work, players will need to work as a team and trust one another on the court, for example if your team mate is going for a layup make sure your running behind the player just in case they miss.

Basketball brings out a variety of people, and how all players will be able share a common interest in which helps build strong and healthy friendships throughout the team.

Basketball helps players to understand others, as they learn to respect their coach and his/her constructive criticism and don’t take any comments personal, they also respect the hard work their coach puts into the team and how to keep persistent during training sessions and games as the coach will also respect their expertise and dedication put into their basketball.

Bill Russell: American retired professional basketball player.

“Concentration and mental toughness are the margins of victory” Dean Smith: Was the American head coach of men’s college basketball.

“One player’s sel/ish attitude can poison a locker room and make it hard, if not impossible, to establish team work”

Kobe bryant: American professional basketball player for the Los Angeles Lakers.

“Everything negative – pressure, challenges – are all an opportunity for me to rise.”

Phil Jackson: Former professional basketball player, and NBA coach.

“Wisdom is always an overmatch for strength.”

Social interactions are essential for players, as they learn to respect and appreciate their parents contribution to his/her basketball carrier. Players form a stronger and healthier bond with their parents once they come to the realisation that their basketball carrier would be nothing without their parents endless time, money and traveling to pursue their child’s dreams.

“I have always felt that no one has higher expectations for me than I have for myself so as long as I reach my expectations I feel the winning will take care of itself” - Dwayne Johnson #12

Nutrition Good dietary and eating habits are essential for basketball players as it improves focus and energy levels. The author of a very reliable source, Alan Stein suggests a very basic nutritional guide, for all basketball players. Alan starts off by saying that a basketball players diet should consist of a balanced diet of approximately 60 percent carbohydrates, 20 per cent fat and 20 per cent protein, players should eat a variety of healthy foods (fruits, vegetables, whole grains etc) He also suggests that players should have a very limited intake of fats, sugar and sodium, players should drink plenty of water, he refers that many nutritionists recommend a minimum of 64 ounces of water per day. Alan also suggests that players should eat 57 small meals throughout the day. “The size of the meals depends on the actual goal (weight loss vs weight gain) as well as the level of activity (two-­‐a-­‐days versus regular practice, tournaments versus regular games etc)” Alan has also produced a very simple and effective way to improve your performance out of the court with a helpful nutritional eating guideline before, half-­‐time and after a basketball game.

Pre-­‐Game Rules 1. Eat lightly before you play. Playing with a full stomach will weigh you down.

2. Limit eating fatty foods before you play 3. Drink suf/icient amounts of water 4. Aim to eat 2-­‐4 hours before you play; this gives you body plenty of time to digest. The closer it gets to game time, the smaller the meal.

5. Make sure the meal includes good carbohydrate choices for energy, but also has adequate protein, to help ward off hunger.

“In order to truly achieve your potential on the court, it is imperative you develop healthy eating habits” -­‐ Alan Stein Morning Meals / snacks It is important to stay fuelled throughout the day. A healthy high-­‐carb breakfast meal is great to start the day.

This might include whole-­‐wheat bagel with scrambled eggs, with a banana or a low-­‐fat glass of milk. To keep energy levels up and feed the muscles meals may include whole-­‐grain cereal with low-­‐fat milk or a cup of low-­‐fat yogurt.

Afternoon meals/ snacks A lunch meal with high carbs and includes protein is a extremely good way to go for basketball players to keep there body replenished and fuelled. For example, if there is three to four hours before a game or practice, try whole-­‐ wheat pasta mixed with broccoli, carrots, cauli/lower and shrimp with low-­‐fat Parmesan cheese and a cup of orange juice. If it’s one to two hours before a game or practice try to eat a low-­‐fat, high carb snack such as whole-­‐ wheat bread with jam and banana.

Halftime Rules 1. Replenish /luids with water and/or a small amount of a sports beverage 2. Eat something very small for quick energy; for example gummy bears Post-­‐Game Rules 1. Consume carbohydrate rich foods and beverages as soon as possible after you play. This will replenish your muscle’s energy stores.

2. Replace /luids that have been lost.

3. Replace any potassium or sodium that has been lost during competition or training. Fruits, vegetables, and salty foods are excellent for this. Ensure that you plan before, half time and after a basketball game.

Dinner What you eat after the game is extremely important. To help muscle healing and recovery eat a snack that contains carbs, protein and fat within 30 minutes after a game or practice such as an apple. It’s extremely important to have a healthy dinner meal, a healthy meal will help replenish your energy and help build and repair the muscles. A healthy dinner meal may include grilled chicken, with baked potato, peas, a salad with a variety of vegetables (Tomato, cheese, cucumber, onion, carrots, /igs etc) This meal may also be accompanied by a glass of low-­‐fat milk.

drills, workouts and more There are many drills to help a players agility on the court but we will only focus on 5 common and effective drills that will be extremely helpful to improve a players agility on the court.

Weave In Weave Out 1. Place 7 markers zigzagging down to the end of the court.

2. The player will start as shown on the diagram, the player will then sprint to the /irst marker starting towards the left.

3. The player will then drop step with their left leg and slide right to the next marker, making sure to stay low and hands wide out.

4. The player will then drop step with their right leg and sprint left toward the next marker.

5. The player will repeat these steps until they reach the end of the court, once the player reaches the end of the court they are to jog back to repeat the same circuit 3 times.

Ladder Drills -­‐ Drill 1: 2 Feet In, 1 Foot Out

Ladder Drills -­‐ Drill 1: 2 Feet In, 2 Feet Out

Drill 1: Move forward through each ladder placing two feet inside each box, then one foot outside each box. Do this as fast as you can.

Drill 2: Move forward through the ladder placing two feet inside each box, then one foot outside each box. The second foot that steps out is stepping right back.

After completing the ladder, sprint to the end of the court, then jog back to baseline to complete the ladder 5-­‐6 more times.

After completing the ladder, sprint to the end of the court, then jog back to baseline to complete the ladder 5-­‐6 more times.

Super Shuttle

Shuttle With Passes

1. Place 4 markers two on the elbows and two on the 2 short corners.

1. Start on the baseline facing the court to the left-­‐side of the basket.

2. The player will start under the basket with back to the court.

2. Have a ball with the coach (Red dot) The player sprints down to point A.

3. The player will shuf/le backwards with hands in a defensive ready position, and stutter step to point A.

3. The player receives the ball from the coach, and immediately passes the ball back to the coach and sprints to point B

4. The player will then sprint backwards to point B.

4. The player than sprints to point C, receives the pass, passes the ball back to the coach and turns and sprints to point D

5. From point B the player will slide to point D. 6. The player will then sprint forwards to point C ensuring to close out.

7. The player will then shuf/le backwards until they are back to the start, underneath the basket.

5. The player sprints to point D receives the pass and drive to the basket and /inish 6. Repeat 5-­‐6 times

“It’s a good sign that together everyone contributed, every player is important,” - Jason Reardon #8 Team captain

RECOVERY/REST EXERCISES Rest and recovery is extremely important for basketball players as basketball is one of the most physically demanding organised sports. After intense workouts it’s important that it is always followed by cool-­‐downs and rest periods. It is essential that basketball players get the right amount of rest to help their muscles rebuild strength and repair injuries or help avoid injuries. After an intense training session or game its extremely important for players to cool down and restore the body’s energy. Below is a list of useful tips for an effective rest/recovery tips for basketball players; -­‐ Restore your body’s strength with nutrition: You need to replenish /luids and foods into your blood stream -­‐ Ice, compression and elevation: We use this technique after an intense training session or game, this is when a certain part of our body is feeling rather uncomfortable, swollen or stiff, this is where we apply ice to the area and ensure that the ice pack is tightly held to the area whilst trying to keep the area at or above the level of your heart to help minimize swelling.

-­‐ Cool down exercises: This is a helpful tip, to ensure that the body is fully cooled down whilst stretching all parts of the body to avoid stiffness after a hard training session or game. Another way to cool the body is to go for a light jog or turn to an exercise bike to help loosen and recovery the body’s muscles.

-­‐ Sleep: Sleep is a one of the most important steps into a full recovery for basketball players, its the best way to rest the body and gives time for the muscles to recover. Sleep has been researched to help basketball players build their muscle growth, helps avoid injuries, strengthen memory skills and helps build their immune system.

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GET INVOLVED Corio Bay Basketball are looking for new players & staff

Corio Bay Basketball club are looking for new players at all ages and anyone interested in an active role in the future of Basketball within the Corio Bay Basketball club.

Personal Training available June & July now available

Corio Bay Basketball club are offering the opportunity to be coached individually

by Stingrays USA imports Casey Walker or Jordan Latham

Holiday Camps

Corio Bay Basketball are offering all children an opportunity to enrol in one of Geelong’s best holiday camps for basketballers!

Referee School

Do you want to become a referee? Come to referee school offered at Corio Bay Basketball club on April 7th and 8th to make your dream come true!

BIG V 2015: Volunteers wanted

Corio Bay Basketball club is looking for volunteers to help assist in home games, setting and packing up before and after games. All volunteers will receive a free entry for their family (partner & up to 3 children) to all Stingrays home matches in 2015!

Game Times

To check out the “State Championship” Men latest game times go to our website!

Stadium Scoring

Corio Bay Basketball club are looking for volunteers to come and learn how to operate the Stadium Scoring for the Winter Season! Volunteers may also be given the opportunity to score at the State Championship Men home games. If your interested in this opportunity contact Chris Clyne or have a look on our website!