The Chill Drill involves:
1) Inside Out, Inside Out, Inside Out
2) Spin Move
3) Hop Back Crossover
4) Around the Back 2 x’s
5) Spin Move
6) Crossover + Layup

There are many variations to this drill including different finishes (Floater, Reverse, Pull-Up, etc.) Look for an updated 2K11 Version of the Chill Drill from us coming soon!

Hope you Enjoy!

Here is a sample of his workout from yesterday. Please note that there were other elements to this workout, but for now we chose to focus only on one particular element: ball handling moves.

William began the workout working on pull backs off the dribble. These pull backs can be used in the full-court to relieve pressure & also used in the 1/2 court as a scoring move or to create space for a pass.  Hope you Enjoy!

Here he is working on a right hand & left hand regular pull back.
1) Step hard in the direction your going with the same foot as the hand your dribbling with.
2) Try to pull it back below your knee.
3) Hop back aggressively & athletically to create space after the move.
4) Can go for reps or for time.
5) Will progress into different finishes out of this move in the 1/2 court and full court.

Here he is working on a right hand & left hand under pull back.
1) Step hard in the direction your going with the same foot as the hand your dribbling with.
2) Try to pull it back under your leg & below your knee.
3) Hop back aggressively & athletically to create space after the move.
4) Can go for reps or for time.
5) Will progress into different finishes out of this move in the 1/2 court and full court.

Here he is working on right hand under pull backs.
1) Sweep hard in the direction your going, both feet together on the behind pull back move.
2) Try to dribble hard and directly under your butt.
3) Hop back aggressively & athletically to create space after the move.
4) Can go for reps or for time.
5) Will progress into different finishes out of this move in the 1/2 court.

We began with the kids working on:

Sweep & Go – 1 Foot Layup
1) Jumpstop on the Catch
2) Reverse Pivot Square-Up
3) Sweep Through
4) One Foot Layup

Sweep & Go – 2 Foot Layup (Reverse Jumpstop)
1) Jumpstop on the Catch
2) Reverse Pivot Square-Up
3) Sweep Through
4) Two Foot Layup (Land Outside THAN Inside)

Knee to Knee Move – Cross Sweep – 2 Foot Layup
1) Jumpstop on the Catch
2) Reverse Pivot Square-Up
3) Knee to Knee Fake (Foot Fake & Ball Fake) [Also called Jab + Crossover]
4) Cross Sweep
5) 2 Foot Layup on other side of the basket.

Jab Series – Jab + Go – Jab + Shot – Rocker Step
1) Jumpstop on the Catch
2) Reverse Pivot Square-Up
3) Jab + Go (If Defender does not back up on Jab)
4) Jab + Shot (If Defender backs up on Jab)
5) Rocker Step (If Defender backs up on Jab + Than recovers)

Live Play
1) Jumpstop on the Catch
2) Reverse Pivot Square-Up
3) Live Play
4) Limited Dribbles (5, 4, 3)
5) Limited or Unlimited Rebounds

DRIVE PG Gogy Kumanan has his Vancouver College Fighting Irish atop the Rankings

1) Vancouver College

Overview: Winners of Emerald classic, Oak bay Classic, Charles Best tournament and 4th place finishers at Drive Classic
Key wins:  Tweedsmuir, Kits, McMath, Burnaby South
Key Losses: SMUS, Churchill

Crystal Ball: Deepest team in the Province has shown Signs of Complete Domination and some let down still the team no one wants to be matched up
with come playoff time

2) Churchill

Overview: Winners of Drive Christmas Classic, John Oliver Jokers tournament
Key wins: VC, Tweedsmuir, Burnaby South
Key losses: WJ Mouat (twice)
Key Injuries:  Nathan Holz Out indefinetly

Crystal Ball: Team showed it could play without Big man Nathan Holz other players must step up to fill the void this team led by Mindy Minhas are serious challengers
to take that Vancouver title away from reigning champs Kitsilano

3) WRCA

Overview: 3rd Place Finshers at REB in Edmonton
Key Wins:  Kits, Panorama
Key losses: None
Key roster addition: Tyus Allan

Crystal Ball: WRCA has yet to play a top team in the province but with the roster depth at hand their starting 5 is tough to match up with at all positions add in PG
Tyus Allan to the mix and WRCA should be a force in the Valley first real test RCMP tournament.

4) Kits

Overview: Kits Classic Champions, 2nd Place Charles Best tournament
Key Wins: Burnett, Churchill, Pitt
Key Losses: Burnaby South, VC

Crystal Ball: This team on some nights can shoot the other team right out of the gym there uptempo style and smooth shooting have kept them at the top of their league
and still one of the premier teams in the province despite the absence of last years MVP Luka Bazooka.

5) Wj Mouat

Overview:  2nd Place South Kamloops tournament, 3rd Place Drive christmas Classic, Abby Police tournament Champions, Mouat tournament Champions

Key wins: Churchill (Twice), VC, Enver Creek
Key Losses:  Lord Tweedsmuir, Pitt

Crystal Ball: This team has the size and the outside shooting to beat anyone on any given night when this team is hot they are extremely tough to beat look for them come playoffs

6) SMUS

Overview: Winner of SMUS Playday

Key wins: VC, Oak Bay
Key Losses: Burnaby South

Crystal Ball: This team is a great shooting team and can really stroke the ball from the outside they lack an elite big man but have the guards to make up for it led by Mark Yorath smart squad don’t make many mistakes and really work hard as a unit look for them to continue to be the top team off the Island

7) Lord Tweedsmuir

Overview: 2nd place Drive Classic, 3rd Place Southridge Classic, 2nd Place Yale Tournament

Key wins: Mouat, St Georges, Lambrick Park, Enver Creek
Key Losses: Churchill, Yale

Crystal Ball: This team continues to impress a team with great scoring guards and tough team defines have become the Dark horse to win it all out of the Valley don’t sleep on this team or you will get burned could be the province’s hardest working team

Kelowna

Overview: 2nd Place finishers Emerald Tournament

Key wins: Oak Bay, Pitt
Key Losses: VC

Crystal Ball: This team will be the top team coming out of their region and will be the tough team to beat come provincials team proved they could play by beating a top team in Pitt Meadows and holding their own against Vancouver college This is a a team to keep an eye on.

9) Burnaby South

Overview: 5th Place Drive classic, 3rd Place Emerald Tournament

Key wins: VC, Kits, SMUS
Key Losses: Churchill, McMath

Crystal Ball: This young squad continues to show they can compete with the best of the best. They have had some very big wins as well as some suspect losses this team needs to develop consistency but they are showing the have what it takes to be near the top

10) McMath

Overview: Kwantlen Tournament Champions, Southridge Tournament Champions, 2nd Place Oak bay classic, McMath Wildcat classic Champions

Key wins: Burnett, Burnaby South
Key Losses: VC (twice), Lord Tweedsmuir

Crystal Ball: This uptempo team continues to work hard and have found a lot of early success after a meltdown at the Drive classic have really bounced back strong and hope to continue to move up the ladder and overtake Burnett as the City champions come playoff time.

HM: Burnettt , Pitt Meadows , Westsyde, Yale, Walnut Grove, Duchess Park
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DRIVE Personal Planning #1

Answer True or False:

1. I hate to lose.
2. When I play poorly I get very upset at myself.
3. I am more likely to swear when I’m losing than when I’m winning.
4. I don’t mind trying different game strategies even if they cause us to lose.
5. I go into most games thinking I’m going to win.
6. During a game I sometimes feel sorry for opponents.
7. I don’t mind when team mates play poorly, as long as we win.
8. A team can be considered successful without winning.
9. Winning is the main reason for competing.
10. I am more concerned with having fun than winning.
11. Losing a well played game is satisfying.
12. The main reason for practicing is to win.
13. I mind when team mates give less than 100 percent.
14. Losing a game we should have won really hurts.

Surprising, as it may seem, the most important part of an athlete’s diet isn’t what they eat, it is what and how much they drink.

Hydration before, during and after exercise is especially important for preadolescent children because they have special fluid needs compared to adults, or even teenagers. As a parent or coach, we are responsible for taking precautions to prevent heat illnesses in exercising children and making sure they drink enough fluids.

One of the most important functions of water is to cool the body. As an athlete exercises, his muscles generate heat, raising his body temperature. When the body gets hot, it sweats. The evaporating sweat cools the body. If the athlete does not replace the water lost through sweating by drinking more fluids, the body’s water balance will be upset and the body may overheat.

To keep from becoming dehydrated, athletes must drink fluids before, during and after exercise. To promote fluid intake in kids, fluids containing sodium (i.e. sports drinks) have been shown to increase voluntary drinking by 90% and prevent dehydration compared to drinking plain water.   Beware though, as excessive sports drink consumption has been linked to obesity and tooth decay.

SAMPLE FLUID PLAN:

Before Sports
Drinking fluids prior to exercise appears to reduce or delay the detrimental effects of dehydration.
•    1 to 2 hours before sports: 4 to 8 ounces of cold water
•    10 to 15 minutes before sports: 4 to 8 ounces of cold water
•    A good meal with containing water (e.g. fruits)
During Sports
•    Every 20 minutes: 5 to 9 ounces of a sports drink, depending on weight (5 for a child weighing 88 pounds, 9 ounces for a child weighing 132 pounds)
•    Any time a child feels thirsty
•    Encourage drinking fluids during timeouts and breaks
•    Encourage drinking from their own fluid container and avoid sharing with others
•    Encourage the ability to drink whenever they want and not to wait until they are told to take a break
•    Adjust fluid needs during practice according to the weather, amount of equipment worn, and practice duration and intensity.
After Sports
Post-exercise hydration should aim to correct any fluid lost during the practice.
•    Within two hours: at least 24 ounces of a sports drink for every pound of weight lost
•    Replace all fluids lost during exercise plus any lost after exercising (going to the bathroom)
•    Eat a good meal with foods containing water
•    Chocolate milk or a specially formulated sports drink containing protein in addition to carbohydrates are good recovery drinks that encourage recovery and hydration. The protein helps the body recover from exercise by enhancing muscle repair and by replenishing glycogen stores in muscles, which are a source of fuel during prolonged exercise.

In summary:

Remember the Hydration ABC’s!

Always drink before, during and after activity
Bring the right fluids
Consider fluids as part of essential safety equipment for sports (bring a shatterproof bottle to all activities

It’s important that at training and games, coaches, managers, and parents are aware of the warning signs of dehydration and have an action plan to make sure that kids take a drink break every 20 minutes – or more frequently during extreme weather if needed. Regular drinking needs to become a habit and a way of life for active kids.
The key is to make sure that your kids replace the fluids they lose in sweat without overdrinking.

Contributor:
Amanda Bratch, BSc (Dietetics), MHA.