The Four Laws of Learning Applied to Basketball

The Four Laws of Learning Applied to Basketball

-Shaquala Williams

Skill Development is a never-ending commitment to filling the gap between what a basketball player is and has the potential to be. Skill development is a learning process for players; and since good coaches are teachers first, understanding the most effective ways to teach is a great way to get the most out of players and good professional development tool.

Edward Thorndike, a Psychologist who specialized in the learning process and how to learn best in educational settings developed the “Laws of Learning.” These laws are fundamental principles of the learning process, proven to make learning more effective. Four of the “Laws of Learning,” have great parallels to coaching and highly useful for a better understanding of the most effective ways to coach players.

1. The Law of Exercise = Quality Repetition
Practice does not make perfect, but meaningful practice and repetition lead to development and improvement. Meaningful practice means players have greater focus on proper technique, acceptance of feedback and desire to correct any errors or weaknesses. Quality repetitions help athletes retain information longer, so skills eventually becomes second nature.
Focus on the quality of repetitions, not quantity

2. Law of Readiness = Engagement and Investment
Just because a player is present, does not mean they are engaged. Individuals learn best when they are physically and mentally prepared to learn. Engaged players find value and purpose in what they are doing, which keeps them motivated. Engagement made me think of a video from Alabama Head Football Coach Nick Saban, who compared investing time vs. spending time. When players are engaged, they are invested in their improvement.
Ask players drills they like or skills they would like to improve. This creates ownership and increased ownership creates greater engagement and investment.

3. Law of Primacy = Create Good Habits the First Time
Doing something the wrong way, creates bad habits. Players retain the first thing they learn more readily, so teach it right the first time. Focus on details and correct technique. Early in workouts players should be kept at a pace that allows emphasis on technique. Increase speed as skills are mastered because doing something full speed incorrectly, does not develop good habits or improvement.
Detail – Master the details
Speed – Perform full speed with correct technique
Contest – Perform vs. game like conditions

4. Law of Intensity = GS3
The Law of Intensity states higher intensity material is more likely to be retained. A clear, vivid learning experience teaches more than the same boring routine or experience. Make workouts visually game like by using cones, garbage’s cans or chairs. Push players out of their comfort zone to grow; choose goals just beyond their present abilities and make workouts game like.
Game Shots
Game Spots
Game Speed

Quote of the Day:

"You are the Michelangelo of your own life.
The David that you are sculpting is you.
And you do it with your thoughts."

— Joe Vitale

Quote of the Day:

"I tell my guys if they work hard every day than they don't have to worry about game plans, or where they play, or who they play, or about rankings and so on.  The quality of their work habits can overcome anything: praise, criticism, good coaching or bad coaching.  They have their daily behavior to fall back on."
- Pete Carill

Quote of the Day:

"Playing time is your responsibility. You want to play more? Bring more value to the team." 

-Kevin Eastman

If and When

IF and WHEN were friends. Every week they met and had lunch. Their conversation usually centered on all the things they were going to achieve. They both had many dreams and they loved to talk about them.

This particular Saturday when they met, WHEN sensed that IF was not in a great mood. As usual they sat at the table reserved for them and ordered their lunch. Once they placed their order, WHEN questioned IF. “IF what is wrong with you? You don’t seem your usual cheery self?”
IF looked at WHEN and replied, “I’m not sure, I just don’t feel like I am making any progress. This last week I saw a course I wanted to take if only I had the time to take it.”

WHEN knew exactly how IF felt. “Yeah,” replied WHEN, “I too saw a course and I am going to register when I get enough money together.” WHEN then said, “well what about that new job you were going to apply for. You were so excited about it last week, did you apply?”

IF responded, “If my computer didn’t break down last week, I would have applied. But, my computer is not working, so I could not type my resume.”

“Don’t worry about it IF, when you are ready another job will come through. I have been thinking about looking for another job also, but I will wait and when the weather gets nicer I will look then.” WHEN then went on to tell IF about his week, hoping that it would cheer him up a bit.

The man at the next table couldn’t help overhear WHEN and IF. They both were talking about when this and if that, finally he couldn’t take it anymore. “Excuse me gentlemen,” the man said. IF and WHEN both looked at the man and wondered what he wanted. The man continued, “I’m sorry, but I couldn’t help hearing your conversation. I think I know how you could solve your problems.”
IF smiled and thought, how could a complete stranger know how to solve all of their problems. If only he knew. When he realized the challenges they faced there was no way he could solve their problems! Curious, IF asked the gentleman, “How do you think you can solve our problems?”
The gentleman smiled and said, “You only need listen to yourselves. It reminds me of an old proverb:
‘If and When were planted, and Nothing grew’.”

IF and WHEN looked puzzled. The gentleman smiled and said, “Start counting how many times you use the words ‘if’ and ‘when’. Rather than thinking ‘if and when’, start doing, take action, stop talking about ‘if and when’.”

Bob Walsh: Winning on the Road

WINNING ON THE ROAD


WINNING ON THE ROAD IS A MENTALITY.  IT IS KNOWING THAT WE HAVE PREPARED OURSELVES FOR EVERY CHALLENGE – THE EMOTION OF OUR OPPONENT, THE ELECTRICITY OF THE CROWD, THE DIFFERENT GYM, THE TOUGH CALLS.  IT IS THE KNOWLEDGE THAT NOTHING CAN HAPPEN THAT WE ARE NOT READY FOR – WE ARE PREPARED TO WIN.

WINNING ON THE ROAD IS TOUGHNESS.  IT IS AN ATTITUDE THAT NO MATTER WHICH WAY THE BALL BOUNCES, WE ARE GOING TO FIND A WAY.

WINNING ON THE ROAD IS INTENSITY.   IT IS DICTATING THE TEMPO OF THE GAME WITH HOW HARD WE COMPETE, FROM TAP TO BUZZER.  IT IS LETTING THEM KNOW WHO THE BETTER TEAM IS AS SOON AS THE BALL GOES UP.

WINNING ON THE ROAD IS BELIEF.  IT IS 100% TRUST IN EVERYONE IN OUR LOCKER ROOM AND EVERYTHING WE DO.  IT IS KNOWING THAT YOU NEED TO BE THERE FOR YOUR TEAMMATES, AND KNOWING THAT THEY WILL BE THERE FOR YOU.

WINNING ON THE ROAD IS ENERGY.  IT IS AN ENTHUSIASM AND PASSION TO GO INTO SOMEONE ELSE’S BUILDING AND MAKE THEM PLAY OUR GAME.  IT IS EVERYONE ON THAT BUS BEING ENGAGED AND EXCITED.

WINNING ON THE ROAD IS SACRIFICE.  IT IS PUTTING ASIDE PERSONAL ISSUES FOR THE GOOD OF THE TEAM.  IT IS A TEAM EGO.

WINNING ON THE ROAD IS COMPOSURE.  IT IS THE POISE TO STAY LEVEL AND KEEP OUR TRUST WHEN OUR OPPONENT MAKES A RUN. 

WINNING ON THE ROAD STARTS IN OUR OWN GYM.  IT STARTS IN PRACTICE, WITH AN INTENSE PREPARATION AND A COMMITMENT TO EVERY POSSESSION.  IT IS ABOUT NEVER SETTLING, NEVER TAKING THE EASY WAY OUT, AND BEING MENTALLY PREPARED FOR PRACTICE.

WINNING ON THE ROAD IS A SWAGGER.  IT IS A COMBINATION OF EVERYTHING ABOVE ROLLED INTO A CONFIDENCE THAT PEOPLE NOTICE AS SOON AS WE WALK IN THE GYM.  WE EXPECT TO WIN, AND THEY KNOW IT.

WINNING ON THE ROAD IS FUN.  THERE IS NOTHING LIKE GOING INTO THEIR HOUSE AND PROVING WE ARE THE BETTER TEAM FOR 40 MINUTES.

IF YOU ARE GOING TO WEAR A RIC BASKETBALL UNIFORM, 

WINNING ON THE ROAD IS EXPECTED.

Don't Always Pass on the Salt

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Don’t Always Pass On the Salt

-Eve Pearce

The mantra to use less salt has become ingrained in the health conscious, with many throwing away their salt shaker and scrutinizing food labels to choose those with the lowest salt content. Whilst reducing our salt intake holds benefits to many people – high intakes are linked to hypertension, osteoporosis and stomach cancer – there are a number of instances where additional salt is vital. Certain medical conditions and medications can deplete the body of sodium – one of the main components of salt - and during an episode of vomiting and diarrhoea you are at risk of low sodium levels. However, participating in vigorous activity can also increase your chances of sodium depletion, so during and after an intense training session or game it’s essential for basketball players to ensure that they appropriately rehydrate to preserve their sodium levels. Here we take a look at the role of sodium in the body, why depletion occurs during activity, its consequences and how athletes can maintain their levels. However, if you have previously been told you have high sodium levels, discuss this with your physician before implementing any of the advice below, as they may wish to run another blood test.

The importance of sodium

Sodium is present in body fluids, including the blood, inside the cells of the body and the fluid in which they are bathed. It plays an important role in controlling fluid balance and blood pressure, but is also essential for correct nerve and muscle function. The body aims to match its fluid intake and output by controlling fluid losses via the kidneys, in which sodium plays a role. Specialist cells in the nephrons of the kidneys – the part which filters the blood - are able to sense changes in blood pressure, which occurs when there is a change in fluid volume. When they sense a fall in blood pressure, the kidney secretes a hormone called aldosterone, which increases the reabsorption of sodium and in turn this draws water into the blood helping to restore the circulating fluid levels. Meanwhile the nervous system is able to control organ function and movement through the transfer of electrical impulses via nerve cells throughout the body. The movement of sodium and potassium ions across the nerve cell membranes allows these impulses to be generated and travel along the nerves to stimulate the target cells, which commonly might be glandular tissue to secrete a hormone or muscle fibres to initiate movement.

Sodium losses during activity

During exercise sodium is lost during sweating, so the body loses both salt and water. Dehydration itself can lead to a varying degree of problems such as headaches, confusion, muscle cramps, impaired cardiac output and heat exhaustion, where the body begins to overheat; if not treated it can lead to more serious heatstroke, which can hinder breathing and mental function and at its most severe cause organ failure. The reduction of sodium within the body drives water into the cells to balance the sodium concentration inside and outside of the cells. This causes a fall in blood volume, which is compounded by the water lost in sweat. As a result blood pressure decreases – this tends to already be lower in those who take regular exercise - which can lead to feelings of tiredness, nausea and dizziness, as well as a rapid or irregular pulse, blurred vision and even fainting. While some of these will impair performance, others will put an athlete’s safety at risk. Not only this,  but the entry of water into the cells causes them to swell, which can be particularly dangerous if this occurs in the brain. If allowed to progress low sodium levels can develop into a condition called hyponatremia, which can lead to muscle weakness, loss of consciousness, seizures and in the worst cases can be fatal.

Appropriate hydration for athletes

Although water is commonly taken to replace fluid losses during activity, this is a hypotonic solution, meaning that it has a low concentration of salts in it including sodium. While this might be adequate for gentle exercise or short bursts of activity, if taken during or after vigorous exercise rehydration will be incomplete, as salt levels will not be adequately replenished. In fact if you take too much water on board, you will dilute your sodium levels further and the risk of hyponatremia is increased. Not only is it important to consider the type of fluids consumed during and after exercise, but players need to ensure that they are adequately hydrated prior to training or a game.

The American College of Sports Medicine have produced guidelines on hydration before, during and after exercise. Two hours prior to exercise it is recommended that players drink 17 fluid ounces, which will ensure they take sufficient fluid on board and that their body has time to excrete any excess prior to the game. Ideally players should drink at regular intervals to top up their fluids and that this should be cooler than their surroundings to prevent overheating and flavoured to aid consumption. If exercising for more than an hour the fluid needs to contain added carbohydrate and salts; it is suggested that 30-60g of carbohydrate is taken in 20 to 40 fluid ounces every hour and that the sodium content is 0.5-0.7g per litre. Gatorade, Powerade and Accelerade would all be appropriate choices, though it is possible to make up your own sports drink. To determine how much sports drink you need to take after a game, ideally weigh yourself before and after; for each pound in weight lost as a consequence of fluid losses you will need to drink 24 fluid ounces to rehydrate