Clarinda Boys Basketball Program Blog: November 2010

Monday, November 29, 2010

Pre-Game Nutrition

You destroyed a huge meal right before a game. Result: your stomach was heavy and you felt too sick and weighed down for competition. On the other hand, if you went to a game not having eaten for six hours, you didn't have enough energy to keep up with your opponents. You need to find a balance of what and when to eat and drink prior to activity to keep your body sufficiently fueled and avoid performance-sabotaging stomach problems. A pre-activity meal gives your muscles access to carbs, your primary energy source (fill up your energy stores with pasta, it's loaded with carbs). Consuming carbs prepares your muscles to work and helps maintain your performance throughout a full workout or game. Without carbs, your muscles cannot relax and contract ideally, and you'll feel gassed. Avoid the temptation of large portions and protein-rich or fatty foods. If you eat too much too close to activity or consume foods that don't sit well, you can have cramps, stomach sloshing or other gastrointestinal problems. It is recommended that athletes eat a meal that's easy to digest two to four hours before activity. It should be comprised of 50 percent carbs, a moderate amount of protein and limited fat. Then, 15 to 20 minutes before activity, eat simple carbs (fruit, crackers, pretzels, etc.) for fast-acting energy.

To complete your pre-activity nutrition, hydrate properly. Your body loses water when you sweat, so it's crucial to drink water or a sports drink, like Gatorade, to help prevent dehydration. Follow these pre-activity fluid guidelines:
Two Hours Prior to Activity: 20 Ounces
One Hour Prior to Activity: 16 Ounces
15 Minutes Prior to Activity: 8 Ounces

Tuesday, November 23, 2010

"The Disease of Me" by Pat Riley

The Disease of Me=The Defeat of Us

6 Danger Signals of the Disease of ME:

1. Chronic feelings of under appreciation - focus on oneself.
2. Paranoia over being cheated out of one's rightful share.
3. Leadership vacuum resulting from formation of cliques and rivalries.
4. Feelings of frustration even when the team performs successfully.
5. Personal effort mustered soley to outshine one's teammate.
6. Resentment of the competence of another.

"The most DIFFICULT thing for individuals to do when they become part of a team is to sacrifice, it is much EASIER to be selfish."

-Pat Riley

Thursday, November 18, 2010

Main Points from Legendary Coach Don Meyer's New Book

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From "How Lucky You Can Be: The Don Meyer Story" by Buster Olney:

Players like Richard Taylor would take down his words daily throughout the year, every year; Taylor usually jotted a full page of notes every day, listening for the central truth in what Meyer talked about, rather than attempting to take down every word.

Rules on Winning

1. Work hard.

2. Stick together.

3. Have the right attitude.

4. Be positive; don’t criticize, look to compliment.

5. Improve every day, especially as a person.

6. “How badly do I want it?”

7. Know that no one can beat you; you beat yourself. Morale is what motivates the best to get better. As you think, so you shall be. A spirit of devotion and enthusiasm for the team and pupose… Until you find a purpose higher than winning, you will never win.

Wednesday, November 17, 2010

Coach K

I was listening to Mike and Mike in the Morning on ESPN Radio this morning. They had Duke Coach Mike Krzyzewski on the show. Coach Krzyzewski's Duke team won the National Championship last year in the NCAA. He is also the Head Coach for the USA National Team that won the International Title this year as well, first time since 1993 that the U.S. has taken that title home.

He made some very important points in his interview. He talked about the importance of team building. Players making the effort to build each other up on a daily basis. Making each other richer one day at a time. Rome was not built in a day. You can slowly tear a team down, day by day, with a negative attitude, or you can build an empire with a positive attitude!