Rajon Rondo Dunk - How to Jump Higher Without Calf Raises and Squats

Did you see Rajon Rondo dunk on Jason Maxiell? What about his baseline jam on Vince Carter? Not only fans know that the Boston Celtic Rajon Rondo basketball quick. But most people don't even suppose he can jump that high.

Actually, standing at only 6'1'', Rondo is one of the best rebounding guards in the NBA as he grabs 5,3 boards per game. He's in fifth place this season (2008-2009), right behind Kobe Bryant, who is 6'6''. So it's obvious that the 22-year old Celtic can jump. His vertical might be in the 38-inch area. But the cool thing about vertical jump is that you can increase it with special exercises.

Now we all basketball heard about squats, calf raises and lunges. These exercises are good and will help to improve your vertical, but they might not be the most effective ones. For that, try some plyometric exercises, as they are designed to improve your explosiveness. And this is a crucial factor in the jumping process, as it's not only about muscle strength, but quickness. Here are two exercises that will boost your explosiveness:

1) Burnouts: Stand on your tiptoes. Now jump as quickly as you can about 1/2 to 1 inch off of the ground. Do about 50 repetitions per set.

2) Step ups. For this exercise you need a stable box or chair. Put one foot on the box/ chair that your thigh is parallel to the ground. Now use this leg to push yourself off of the chair and jump in the air as high as possible. Try to switch the legs in the air so that you land with the other leg on the box/ chair.

Another basic exercise that will improve your quickness are Wind Sprints (sprint for 60 meters, then rest for 20 seconds, 4 reps, 3 times a week). But those exercises are worthless if you don't know how exactly you have to do them and how many repetitions/ sets are effective. A lot of people are highly motivated and overtrain at the beginning. They simply jump too much and don't really care about proper execution of the exercises which is crucial. Doing so they only train their jumping endurance which is actually counterproductive if you want to improve your explosiveness. They don't really gain inches on their vertical jump and give up.

To avoid this, I can recommend the brand-new The Jump Manual, as you will find videos and pictures inside that guarantee a proper execution of the exercises

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Basketball Coaching - Executing an Effective Passing Game

Passing Mindset

This is something I believe players can be born with. I think John Stockton, Magic Johnson, Larry Bird all were extremely gifted as passers and some of that was inherited. However, the passing mindset is something that can be worked on. When I'm working with young players I tell them to really think about the purpose of offense every time they have the ball. Think about how the point is to get the best shot possible closest to the basket or any shot that is uncontested. When players realize this they really start to get a sense of what to look for. I love faking a pass to the wing to get the zone to shift and then hit the high post who in turn hits a low post man who sealed his defender as a result of the fake pass. That may not make sense right now but good passers will see how one pass will lead to another. It is contagious and if you understand this it will lead to basketball playing time. Study the defense, make good reads, create good angles and don't be afraid to throw the ball. If a player is open get it to him.

Wing Pass

I played in typical offenses where the plays revolved around getting the ball to the wing. When I was a wing player I had to be good at getting open so my point guard could get me a good pass. I used that later in life when I became the point guard. The first key is to make sure that you have a good angle to get the ball to the wing and that the spacing is correct. Never be close enough to your own teammate that one defender can guard 2 people. The point guard or anyone passing to the wing should rarely be on the same level as the wing player. They should be above and have a direct line. Throw this pass with a purpose and try to avoid the bounce pass whenever possible because it can be too slow and get picked off.

This is a pass that has been forgotten about by many. A good wing player should be excellent at this and most aren't. It simply isn't practiced as much as it should. I coach it by making sure that you are reading the defense correctly. A good post player will get both his hands and elbows up to secure position. A good defender will pick a side and play the post a certain direction. On defense I coach to force things to the middle while others like to coach to use the baseline. Read the defense and if the defender is playing baseline side then throw it where the defense isn't, but you have to read the defense and make a smart pass.

After reading the defense, obtain the correct angle to throw the ball. This is where most mistakes are made and I blame it on laziness. Sometimes you need to dribble to get the correct angle but instead some players will throw it and hope for the best. An example is the defender playing top side defense and giving up the baseline to the post player. What should you do as a player with the ball on the wing? I coach for the wing to take a hard dribble to the baseline side to create a better angle to throw the pass. If you throw it from the wing it gives the defense a much better angle to knock it away. They will knock it away and you'll end up on the bench. This can be practiced by having the wing players throw contested passes to the post players who are being guarded in a variety of ways underneath. It teaches players how to read the defense and react to the situation. By the way, don't float the pass to the post. The softer the pass, the more time it gives the defense to react and defend it.

Ball Fakes

A ball fake is exactly what it sounds like. It's a fake pass. Fake passes make the defense shift and basketball and as a result it opens up passing lanes. When a point guard is being pressured and the defense is guessing a lot, I coach them to fake a pass to get the defense to react. Sometimes the most minor shift will open up everything for the offense. This is extremely effective against tough pressure and against a zone. This is something that is practiced through experience. Make it a regular part of your offense because it keeps the defense on their heels and always guessing.

Brian Schofield is a former college basketball player who writes for the basketball training website HoopSkills.com.

A Kayak For Spring Training

Spring means getting outdoors and working new exercises into your usual fitness routine. You may get the bicycle out of storage and start enjoying some fresh air during your daily or weekly exercise habit. There's nothing like cycling to work the lower body large muscles, but what have you got planned for your upper body workout?

Ever heard of Kayaking?

Kayaking is a sport that requires both strength and endurance. It does an excellent job of developing the shoulders, chest and back while providing for your requisite basketball needs.

Kayaking can be done on any body of water and most often a lake, river, or basketball the ocean. It is usually distinguished from canoing by the fact that a kayak body has a closed cockpit while the canoe is open.

Divers and fisherman use kayaks as do adventure sportsman because of the kayak's adaptability and range of touring. Kayaking as a sport has grown tremendously in popularity which has, unfortunately, driven up the cost of equipment over the last several years.

An entry level kayak of the inflatable variety can be purchased for about $250. This style and quality of kayak is often available from sporting goods stores or at a merchandiser like Costco. You will find less expensive versions, but just as you probably wouldn't buy the $59 bicycle to get started, neither should you purchase the cheapest boat if you really plan to try and make kayaking part of your fitness regimen. When you get serious, $750 to $999 can get you into a single-man boat suitable for recreational use at all skill levels whether lake or ocean paddling. Prices increase for superior equipment and depending on the classification.

The more expensive models are lighter and easier to maneuver in and out of the water. They also become more stable as the engineering improves. Should you become a serious kayaker and want better equipment, consider purchasing a used kayak to get a better price point.

There are five basic categories for kayaks based upon the end use. General recreation, day trip or light touring models, expedition touring, whitewater and surf models round out the five classifications. Usability in each class affects price.

Though kayaking can be expensive, it doesn't have to be. Nor does it have to happen in major rapids to be beneficial to your strength and endurance levels. It's a great upper body workout for anyone. For fitness purposes, kayaking is actually well suited to still water like lakes while rivers provide their own tests. And of course, it requires strength, endurance and the ability to make calculated choices in order to navigate successfully and safely.

So if you enjoy exercise outdoors and more importantly, you enjoy the water, add kayaking to your health and fitness routine this year.

Before going out on the water, you must wear original kayaking art when paddling. See Purple Arts for fun kayaking t-shirts and "Get your Art On!" K.L. Amadio is a freelance writer and webmaster of Alternatively-Healthier, your source for herbal remedies, alternative medicine and supplement information