Fundamentals movements are sometimes called the basics of basketball; they are essential tools for each player to learn.
Each Player need to learn to move effectively and also efficiently. The Players need to conserve time and space and reduce wasted motion so they can develop balance and quickness. what I mean is the player should always move with a purpose. In essence, basketball is a game of balance and quicknes.
Basketball is a game of quickness (hand and foot) and speed (overall body motion), used at the proper time. a player should always have in mind the principle of doing things right, doing things quickly, and then make the right move quickly at the right time.
The six fundamental positions and movements of baskteball that you need to learn and to practice are:
1.- STANCE
2.- STARTS
3.- STEPS
4.- TURNS
5.- STOPS
6.- JUMPS
1.- QUICK STANCE
You Need to learn to be ready to move at all times, developing the habit of a good basic basketball position to be ready for quick movements. The most important part of quick stance is bent knee/bent elbow positions. All joints should be flexed and ready, The game is played low in the floor. The lower you get, the higher you can yoump and the more explosive your moves to the basket, quicker to defence, and better to protect the ball.
You be ready for anything, feeling quick. Maintaining basic position is hard work, you must become comfortable in an awkward, unnatural, monkey-like position.
The best foot placement in most situations is the slightly staggered stance, toed outward, feet should be at least shoulder-width apart, with the instep of the front foot along the same horizontal line as the big toe of the other foot. This position should be used when you need to be able to move in any direction.
The parallel stanceis best used for side-to-side movement, as well as for catching the ball and stoppong, stopping after dribbling, and responding when a defender moves laterally. Use both stances interchangeably.
In the second part we will see quick starts, steps, turns and stops.
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athletic enhancement program
The Vertical Project
Eliminate Body Fat
All the hype about losing weight and burning fat boils down to one simple fact, you must use up more calories than you take in. If you eat more calories than your body needs to function effectively, the additional calories will be stored as fat.
To prevent the fat from building up you must either decrease your calorie intake or increase your physical activity. The best option would be to combine both. The more fat you want to lose, the more calories need to be burned.
Regular exercise, especially aerobic exercise combined with a healthy balanced diet, is the most effective way to increase your body’s ability to burn calories. The advantage to regular exercise is your body will become a more efficient fat-burner, allowing you to consume more calories!
Before you make any changes to your diet by reducing your calorie intake, remember, you must never deprive your body of food. Limiting your food intake too drastically will cause your body to go into survival mode, slowing down metabolism.
A decrease in the metabolism rate will decrease your body’s ability to burn off excess calories. Over time, the metabolism will continue to slow down, making it much more difficult to lose weight and keep it off.
What can you do to help your body lose weight in healthy ways? Try some of the tips listed below:
*EAT LOW FAT – Eat a diet low in saturated fats and trans fatty acids (beef, veal, lamb, pork, lard, butter, cream, whole milk dairy products and can be present in processed foods like frozen dinners and some canned food) and high in monounsaturated fats (olive oil, flaxseed oil, peanut oil and avocados).
*EAT COMPLEX CARBOHYDRATES – Eat a diet rich in complex carbohydrates (fruit, vegetables, whole grains, and legumes).
*EAT LEAN PROTEINS – Choose lean meats, poultry, and fish. Bake, broil, or grill. Do not fry! Beans, nuts and seeds also provide protein.
*AVOID SUGAR – Avoid foods containing sugar. You know what they are! Always check food labels to see how much sugar is present. Some foods contain sugar that may surprise you.
*AVOID ALCOHOL – Avoid alcohol. If you must drink, limit intake to one drink a day. Alcohol can increase your risk of many conditions, including some types of cancers, and slow down your metabolism.
*EAT SMALLER PORTIONS REGULARLY - Eating every 3-4 hours revs up your metabolism, burning fat quicker and more efficiently. Your body will not get hungry in this way.
*DRINK WATER – Drink lots of water, at least 8 glasses a day. Sip slowly throughout the day. Water speeds up metabolism and flushes toxins out of your body.
*INCREASE YOUR ACTIVITY LEVEL – Walk to work or park your car in the parking space farthest from your destination. Take the stairs instead of the elevator. Go biking with your kids. Work in the yard, clean house with a little more vigor. Any activity is good for you body.
*ALL THINGS IN MODERATION – Remember, whatever you do, do in moderation. Enjoy your food, but do not stuff yourself. You will regret it later.
Eliminating body fat is all about balancing what you eat and how much you move. Eat a healthy diet in moderate amounts and participate in some kind of daily physical activity. The combination will make you feel better, look better and be healthier.
How to Prevent Heartburn
Millions of us suffer from bouts of heartburn, some more frequently and more painful than others. We reach for the antacid and hope that it helps, the quicker the better. However, there are ways we can reduce the risk of enduring another bout of heartburn.
Despite the name, heartburn has nothing to do with the heart. It is a burning feeling that occurs in the lower chest area and is usually accompanied by a sour taste in the throat or mouth. Heartburn usually happens after overeating, eating certain foods that are heartburn triggers, bending over, wearing clothes that are too tight, and stress.
CAUSES OF HEARTBURN
The food we eat is transported from our mouth down a tube called the esophagus. In order for the food to enter the stomach, it must go through a gap that is between the esophagus and the stomach.
Normally, this gap closes as soon as food passes through it. If it does not close, stomach acid can rise up through the opening back into the esophagus (called reflux). The stomach acid causes irritation to the esophagus, causing the feeling of heartburn.
Some guidelines that can help prevent heartburn are listed below:
*AVOID KNOWN HEARTBURN TRIGGERS. There are some foods and beverages that can increase your risk of reflux. Some of these triggers are: alcoholic beverages (Alcohol relaxes the lower esophagus, allowing reflux. It also increases the production of stomach acid.), coffee and sodas containing caffeine, chocolate, tomatoes, onions, spicy and fatty foods. Since you probably know already what your triggers are, try to avoid them.
*DO NOT STUFF YOURSELF. A full stomach puts extra pressure on your esophagus, increasing the chance of reflux. Eat smaller portions at regular intervals throughout the day.
*LOSE WEIGHT. Being overweight or obese puts more pressure on your abdomen, pushing the contents of the stomach up into the esophagus.
*DO NOT EAT NEAR BEDTIME. Lying down too soon after eating increases the chance of reflux.
*ELEVATE YOUR HEAD WHILE YOU SLEEP. When you lie down flat, the contents of your stomach are pressed against your esophagus. Elevating your head reduces this pressure.
*DO NOT WEAR TIGHT CLOTHES. If you wear clothes that are too tight around your middle, it pushes the food in your stomach up into your esophagus, causing reflux.
If your attacks of heartburn are infrequent, then it is probably nothing to worry about. If you experience it regularly, you can damage your esophagus, causing trouble with swallowing. It can also be a symptom of acid reflux disease or a peptic ulcer.
For most people, there are effective over-the-counter medications that can provide relief by neutralizing their stomach acids. Antacids are the most popular choice for most people. Some brands of antacids that are widely used are Maalox, Mylanta, and Rolaids. If antacids do not provide the relief you need, ask your physician for suggestions.
If you have any of the symptoms listed below, see your physician:
*You suffer from heartburn more than several times a week
*Difficulty in swallowing
*Dizziness
*Shortness of breath
*Vomiting blood
*Pain in your chest accompanied by pain or numbness in your neck, arm or shoulder
