Preparing for the new season

High School Basketball and Age Class team tryouts are just around the corner, here are a few tips to help you prepare:

1) Eat and sleep regularly. You need to be well-rested and get good nutrition to perform your best. Try to minimize animal fats and foods high in sugar, look to lean meats, poultry and fish. Fish is high in Omega 3 which is great brain food! Fresh fruits and vegetables with whole grains and nuts. Snack often with sensible foods to keep your metabolism rolling. EXTRA TIP: Always have a snack with you at practice or games.

Teens need about 9 1/4 hours of sleep each night to function best (for some, 8 1/2 hours is enough. Get into a routine and put away electronics at bed time (ei. cell phones, ipods ect..) as they tend to stimulate the brain. Relax, read a book or magazine before going to sleep. Go over school notes and homework(that always put me to sleep when I was in school).

2) Keep hydrated. Drink plenty of water everyday. Studies say that between 2.5l (for women) and 4l (for men) a day is a good guide line to start with. It may sound like a lot but here's a couple of tips to help you get that H2O in your system. EXTRA TIP: Have at least 2 bottles or containers of water with you for practices and games in case you are unable to get to a water fountain.

A) Keep a container by your bedside and have a drink just before you go to bed and another first thing in the morning just as you get out of bed.

B) Have a glass before every meal, and drink water with your meal versus pop or juice.

C) Carry a container with you throughout the day. Most teachers will allow you to have one in class, as studies have proven that being hydrated keeps you alert.

3) Practice before try outs to ensure that you are on top form by that time. Practice at least 3 times a week at your house or local gym. Always try to practice with people, you'll get used to making shots while being defended, and get better with making passes and being a good team player. If you do not have access to a gym or net do some distance running and short sprints. Build stamina. CONDITION! CONDITION! CONDITION!!

4) Show up early to try outs, it will display your eagerness to play the game. EXTRA TIP: If tryouts start at 4pm be there at least 15-30 min before hand ready to go, and don't sit around, keep moving and get warmed up before going into the gym so you are ready to go when practice starts! Don't get caught standing around while in the gym either. Get a ball and work on your form shooting, dribbling or footwork, save the chatting until after practice. Coaches watch for commitment so KEEP FOCUSED!

5) Show Maturity by introducing yourself to the coach and try to appear well mannered (WATCH YOUR LANGUAGE). Display a good knowledge of the game to both your team mates and your coach. Always display a positive "Can Do" attitude. EXTRA TIP: Keep a good composure at all times, don't let negative feelings or emotions get the better of you or become a distraction, coaches definitely watch for this as a sign of player maturity. Negative emotions are huge distractions during games and practices, they tend to bring entire teams down.

6) Wear the proper gear and be prepared. Reversible jersey, good foot wear and extra pony tail elastics . EXTRA TIP: keep a spare set of laces in your kit bag at all times just in case you break a lace. Also a good idea to keep some tissues and a bandaid or two with you as well. A good snack and lots of water are very important to have with you also.

7) Be a team player and don't yell at your teammates if they mess up a play. Simply encourage them. Avoid showing off, and be sure to pass to teammates who are in good position to make plays. Most coaches want a team player and one that knows what she or he does. Don't try to show off and use any of your streetball skills too much.

8) Never get caught standing around or looking at your coach and leave a good impression. Make assists, grab rebounds, play good defense, try creating some turnovers that can lead to points. Hustle on defense and look for opportunity to make plays on offense. Don't hesitate and follow your instincts when it comes to an open shot or layup. EXTRA TIP: If you make an error or cause a turnover in a scrimmage, shake it off right away and get back in the game, make up for it don't mope or let frustration get the better of you.

9) Show confidence and pay attention to instructions. Be the first on the floor and the last to leave the gym.

10) Remember the acronym F.A.C.T.