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Every basketball lover idealizes in becoming a pro player which requires a lot of practice and dedication. Knowing how much you should be training in a day might give a general outline you can focus on to keep consistency.

There are different play times for various age groups. 

According to Youth basketball guidelines outlined here:


You should be playing around 2 games max of 32 to 40 min length per day and 1 or 2 Rest days are recommended within the week.


Game Length

Max Games Per day

Rest Days Per Week


20- 28 Min




24-32 Min




28-32 Min




These are basic guidelines to follow If you want to become better at basketball sport.

The guidelines are formed by health experts to prevent potential injuries and to maintain a player's wellbeing.


Prone to injury:

Basketball is a sport that is prone to injury a study conducted on elite sports athletes mainly NBA players over 17 years. 

According to the data  12594 injuries were recorded and out of this 49.9% were reported during gameplay.


To reduce the chances of injury these set of guidelines has been formed which reduces the stress on the player bringing less likelihood of getting injured and missing Season games


Now you know how much you should be striving for each day but your efforts are fruitless if there is no consistency. 


Being consistent is much more important in achieving the game performance goals. Every top NBA players are consistent in their daily training routine from Micheal Jordon to Lebron James and Stephen curry.


We will list some methods to make you disciplined in basketball. 


How to stay consistent with playing basketball per day?


Teens, 20s and Preoccupied:

Playing basketball in your teenage and 20s is hard. These are the busiest times in a person's life. You are overwhelmed with tasks including study, family, exams, part-time jobs, etc. 


Things take so much time maintaining 2 games per day is quite hard.


To overcome these problems follow a few simple steps below.


Pre-schedule your week:

Its best you ready yourself in advance. At the end of the week schedule your next week in advance for example:





Go to work/school, study 3 hours, etc












By pre-planning things, you will get an outline to follow and it's easier to maintain a 2 game day routine.

It will also help you to find some spare time, not known before which will keep your time management towards the sport.

Pre-plan your day:


After you are done planning the week in advance now it's time to focus on the day planning.


Before the next day starts it's better you pre-plan that day in order to adjust according to the situation.


Everyone is going through something in their lives and things happen So, it is better to adjust the next day beforehand in order to maintain consistency with the basketball game.

Correcting the mistakes:

You can have a time management plan for the basketball game but it will not improve your skills alone. By repeating the mistakes and not correcting them in the next practice session you are not making any further progress.

The best approach is with every 30 to 40 min game length ends write down what you have done wrong. 

By doing this you will achieve 2 things:

  1. A logbook for your training of where you were and where you are now.
  2. You can find your weakness and work on them rather than going all over the place.

Maintaining a diary of your mistakes and then working on the weak link will strengthen your game with each passing training session.

"A chain is only as strong as its weakest link"  ~Thomas Reid's

Strong Motivation:


This brings us to the point of having a strong motivation for the sport.


Doing anything per day is hard whether it's school, a job, or any family commitment. Maintaining consistency requires strong motivation.


You have done the time management, you are ready with the log book now it's about the actual "Doing time".


NBA player's motivation:

To keep yourself motivated first we will look at how college players are motivated because they are getting scholarships.


Similarly, NBA players are motivated because they are getting paid to do so. It's a livelihood for them they are getting benefits that are going to help them make progress in their lives.


What is your motivation?

Find your motivation and think about what you are getting in return that can keep you consistent with 2 games per day. Are you getting anything worthy if not it's better you should join some team or a club,


Either in your school or apply for some competition which can make you motivated to train each day.

Adapting to changing rules:

By playing each day you can get smooth in your delivery. Dribbling, shooting, passing, etc.


NBA is a big sport and each player is striving for the best, changes within basketball happen all the time. 

Let's Look at the example of usage of glasses within the sport. As in early times, NBA players wore glasses to get a clear vision.


But with technological advancements now there are contact lenses and players can wear them without other people noticing and can get an advantage on the court.

Read my post on Do Basketball players wear contact lenses?


Hoop height:

Similarly, the hoop height was also under discussion and NBA was looking to increase the hoop height as most players can reach it but it still hasn't become official despite some players' requests.



If you are consistent with a game you can adapt to some of these changes much more quickly before other players try to practice which will give you the advantage. 


Most players fail to practice each day and it's a difference maker with the player who performs well and who performs outstanding like Micheal jordans and others.

Find someone challenging:

To force yourself in practicing each day find a challenging opponent. Whenever there is a challenge our motivation automatically comes to life without even trying. 


As Miller states most researchers view high challenging tasks as beneficial for learning and increasing motivation.


Challenge someone better:

You should challenge someone who has the skill and try to defeat them. Each day you will get fired up to improve your game in order to defeat the other player's ego.


Failure is sometimes a strong motivation and getting out of that failure is what you need to stay consistent and play basketball daily.

Recapping All points:

  • Prone to injury
  • Consistency
  • Pre-schedule week
  • Pre-plan your day
  • Correcting the mistakes
  • Strong Motivation
  •  Adapting to changing rules
  • Find a challenge

Visit here If you want to increase your vertical jump by 10 inches

Dunk Training Program 



Improve vertical jumps and dunks :

Vert shock a dunk training guide that will train your slow-twitch and fast-twitch muscle fibers to work at their best potential, enabling you to achieve higher jumps of more than 10 inches improves dunks, and score extra baskets in a basketball game.

Dunking refers to jumping over your opponent's head and scoring a winning basket. Vert shock is a guide that can teach you those lateral high jumps. 

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Using this knowledge and information, you will be able to shoot, catch, and block smoothly. 

As an athlete and sports lover, you must be strong and faster than your opponent to gain a competitive advantage. Whether you play soccer, basketball, or volleyball, "jumping" is the key to winning in these games. 

A guide that can give you a competitive advantage and will teach high-scoring jumps of more than 10 to 15 inches with great dunks.

3 Parts:

Vert Shock has 3 main parts, all of which are aimed at preparing you, how to do real athletic jumps, and training your body for dunking. 

  • Pre Shock Phase
  • Shock Phase 
  • Post Shock Phase

Vertical jumps are not a force that muscles work on their own, your muscles need a shock that allows you to perform higher jumps and therefore the name vert shock.


Slow-twitch and Fast-twitch muscle fibers:

Every athlete that performs is based on their body structures and everyone knows that the expansion and contraction of these muscles produce movement in our body and are also responsible for the highest jumps.

When we move, our bodies determine which muscle fibers to use based on the type of force exerted on them. 

If your body feels the movement that requires instant energy and a lot of fast pace movements, it uses fast-twitch muscle fibers and it helps you to activate those fast-twitch fibers.

Training of correct muscle fibers:

Practicing your jump or doing strength training alone will not train these muscle fibers effectively. 

You must exercise in a certain way, which will ensure that enough force is exerted on the muscles so that your body has no choice but to use the fast-twitch fibers instead of slow-twitch fibers.

Dunking Workout Plan:


Vert Shock has a part known as the "shock phase" in which you will get all the detailed information about the exercises to perform. 

"Vert shock" Dunk Training Program :

Training for dunks:

In pre-shock phase, you will get all the detailed daily and weekly workout plan layout which includes squats, lateral jumps, tuck jumps, etc training you for dunking.

The shock phase and post-shock phase will help you get that high jump and condition your muscle to respond quicker

These workout plans help you achieve high vertical jumps and dunks not forcing your body but preparing it to produce results

In these workout plans, you will have rest and recovery days included as well. 

You just need to discipline yourself and follow them without thinking or getting distracted about overtraining, any type of sets, or rep numbers. All will be given in the workout section.

If you don't know how to do any of the exercises properly video training is also included in the program to help you step by step with correct formation and produce maximum results.

Targeted Muscle Training:

With these training routines, you will target the specific muscle responsible for high jumps and improve your dunking ability.

These muscles are a very important part of your success and studies have also shown a positive impact on sports.

Such as in a 2004 Olympic weightlifting competition, muscle development in powerlifters has more these muscles fibers than a bodybuilder due to their different training routines.

In Journal of Strength and Conditioning Research june 2012 study also shows that people who do a heavy training routine process more fast-twitch muscle fibers than those who don't.

Fast-twitch fibers have a very positive contribution to sports overall.

The answer to the question "Does vert shock work?" It works but depends upon you and your dedication to follow the educational content given in the program. In my opinion, this is a detailed course with positive testimonials increasing your vertical jump and dunks, worth considering.

Inside look at "Vert Shock" Dunking Workout Plans:


A 1-3-1 zone is widely regarded as one of the best defense strategies in basketball, as it’s more effective against numerous regular offenses. Still, like all strategies, it has some vulnerabilities. So, how do you beat a 1-3-1 zone defensive strategy?

Here’s how to beat a 1-3-1 zone in basketball:


1.    Aim for the baseline corners.

2.    Exploit the low post zones.

3.    Screen and cut the second line.

4.    Target the slowest defender.

5.    Prioritize dribble handoff.

6.    Draw traps to leverage them.


The specific zone offense and gameplay you choose depends on the skills of your players, but these six elements should be an integral part of your strategy to overcome a 1-3-1 defense. 

In this article, I explain these offense tactics so that you can beat a 1-3-1 defense in basketball.

1. Aim for the Baseline Corners

The high post is among the weakest zones in many defense strategies. Thus, most of the usual offense tactics try to exploit this vulnerability. 

However, a 1-3-1 zone defense almost fortifies the high post unless you can draw and stretch the three defenders unusually towards a sideline.

In contrast, a 1-3-1 zone has two massive weak points at the baseline corners, so you’re more likely to score if your gameplay aims for the small and power forwards.

If you can get a pass through to your forwards, they can attempt a jump shot from outside the arc. Alternatively, the forwards can cut the baseline for a layup and even a dunk. You can aim for the baseline corners using these strategies:

Of course, getting a pass through to the forwards is easier said than done when you’re facing a 1-3-1 zone in basketball. 

Yet the other tactics in this guide highlight some tactics you can try for a breakthrough.

2. Exploit the Low Post Zones

The chaser in a 1-3-1 zone is usually outside the free throw circle. The middle defender, often referred to as the protector, is typically at the free throw point or line. 

With the two wings flanking his position, this middle defender strengthens the high post zones and blocks the key.

However, this alignment or zoning leaves the low post vulnerable. The tail covering the baseline is always compelled to choose between the two forwards flanking him. 

The two wing defenders cover the key along the high and low posts during offensive strikes, but these are transitions.

Now, visualize a 2-1-2 offense against the 1-3-1 zone. Not only can you flank the tail with your two forwards at the baseline or its corners, but your point and shooting guards will complicate the chaser’s job. 

Plus, the chaser will be closely followed by a wing defender on either side.

Thus, you can stretch the defenders to their zone’s limits, further exposing the low spot and baseline corners. 

Meanwhile, your offense should look for opportunities to screen and cut to penetrate.

3. Screen and Cut the Second Line

The chaser in a 1-3-1 zone is always after the ball. The wings follow the chaser and alternatively serve as the weak side block to intercept passes and rebounds. 

The middle defender is always protecting the key and high post while also contributing to presses and traps, as necessary.

Due to this, you may struggle to find a way through the 1-3-1 zone defense unless you screen and cut the second line.

You may use a set or zone offense tactic. Nonetheless, the center player should look to screen or cut the middle defender to make way for the point or shooting guard, subject to the passer. 

If you have a 5-out offense, your forwards should screen and cut the wing and middle defenders.

You can try many practical variations. A team with an exceptional point guard and small forward may use the others to screen and cut.

Teams with excellent point and shooting guards may use the center to screen as these two players prepare the game for the forwards to cut the baseline.

4. Target the Slowest Defender

This offense tactic isn’t exclusively for the 1-3-1 zone defense. However, targeting the slowest defender works well against a 1-3-1 zone, as it is a physically exhausting strategy.

The chaser isn’t expected to back up anyone because of the relentless pursuit of the ball. 

The wing defenders continuously spread out, retreat, and reposition for the weak side block. 

Additionally, the tail has to straddle along the baseline, consistently toggling between the two forwards. 

Plus, the middle defender has to protect the high post and key against screens, cuts, passes, shots, etc.

In all these frantic movements, the slowest defender will always take longer to:

  • Reposition
  • Act
  • React
  • Intercept, or
  • Block

Like the vulnerable baseline corners, a 1-3-1 zone has an immense weak spot wherever the slowest defender plays. Target this player for cuts and pass-throughs.

5. Prioritize Dribble Handoff

A 1-3-1 zone defense complicates passing in basketball. The chaser and the three defenders in the second line are constantly trying for traps, pass intercepts, deflections, etc. 

Also, a lob pass is risky, especially across the court. The weak side block by a wing defender may get to it easily.

Thus, you should prioritize dribble handoffs. A dribble handoff is not only safer and certain, but it also overworks the chaser and accompanying defender, whether wing or middle. 

Plus, dribble handoffs pave the way for unexpected screens and cuts, particularly when it is a zone defense.

Now, combine these offense tactics with the vulnerable baseline, corners, and low spot. 

You’ll have multiple opportunities to score. Of course, you can strategize your gameplay for layups and dunks or three-pointers based on skills and instantaneous assessments. 

6. Draw Traps To Leverage Them

One of the fundamental strengths and main objectives of a 1-3-1 zone defense strategy is a quick turnover. 

So, traps and intercepting passes are at the crux of this approach. However, a trap or any approach doesn’t always benefit only the team initiating the tactic.

Like all feints, you can draw the chaser and another defender, if not a third one, for attempted traps. 

In effect, this stretches the 1-3-1 zone defense to its limits, leaving four offensive players in your team to launch an unstoppable strike. However, you must be sure about the pass.

You’ve likely watched professionals and their lightning-fast turns and cuts through attempted traps. 

Even if you aren’t as fast, you can draw two defenders to commit to a trap. Meanwhile, you’re prepared to pass, dribble, cut, or shoot, which could be a three-pointer, alley-oop, etc.

Recapping All Points Covered:

  • Aim for the baseline corners.
  • Exploit the low post zones.
  • Screen and cut the second line.
  • Target the slowest defender.
  • Prioritize dribble handoff.
  • Draw traps to leverage them.

Final Points

Like all defense strategies, the 1-3-1 zone in basketball can crumble on the court if you can destroy the opponent’s rhythm and pre-game schematics. 

This truth is equally applicable to an offense strategy. Eventually, your gameplay shall determine the potential wins and losses. 


You can wear contact lenses during a basketball game as there are no rules prohibiting it in the official rule book of NBA and other players wearing contact lenses during the game.

Playing basketball can be a physically and mentally challenging sport. And the best

players are those who are most alert and aware of what is going on up and down the court.

This can be difficult if you are visually impaired. How can you keep your eyes on the ball, or your opponent, if you can’t see?

According to the World Health Organization, Globally approximately 2.2 billion people have a vision impairment and out of this 2.2, the 1 billion cases are preventable.

What does this mean for someone who wants to play basketball?

Why Not Just Wear Glasses?

In basketball, There are some players which played the game while wearing glasses.

Some of those players are Kareem Abdul Jabbar who is a 6-time NBA champion and played around 20 seasons in his career. He is the biggest NBA star he wears glasses during play.

Horace Grant won 4 NBA Championships and managed to rack up more than 1,100 points during his career. He too wore glasses.

Big George Mikan and Kurt Rambis are some of the greatest players in NBA history wore glasses. Yet, for many people in the sport, glasses are not a viable option.


Well, for starters, The rules states:

  • The NCAA rule book in section 26 Art 6 states that Protector for facial bone even though its hard can be wear including eye glasses and mouth guard protectors under the condition it should not injure or endanger other players.

Since there are no rules strictly prohibiting players from wearing glasses, most people don't think twice about the players on the court wearing glasses. 

But in reality it is a rare sight. Out of the 983 players in the NBA, only three of them wear glasses on a regular basis. That's less than one percent. So why is it that such a small percentage of basketball players wear glasses?


There are a few reasons for this.


  • The first reason is that glasses can actually be a hindrance on the court. They can slip down your nose, they can get in the way when you're trying to shoot or rebound, and they can fog up when you start to sweat.And while this may not be such a big deal for someone occasionally playing basketball with friends, this kind of stuff can be a big deal in a basketball league of any size.
  • The second reason is that many basketball players feel like they don't need glasses.And there are other reasons. For example, Utah Guard Donovan Mitchell chooses glasses over contact lenses because he doesn’t like touching his eyes.

Now what about contact lenses?

You can wear contact lenses during a basketball game as there are no rules prohibiting it in the official rule book of NBA and other NBA players wearing contact lenses during the game.

Find here official rule book of NBA

In sports, it all starts with the eyes. Vision in sports is not just about seeing letters on a chart.

As stated before, you have to be aware of what's going on all around the court.

And this is where Depth Perception comes into play.



Depth perception can be described as 3D vision or stereopsis. Depth perception is required for calculating the separation of yourself, your teammates, the ball, boundary lines, the basket, etc.

Being able to judge your position in relation to those objects allows the player to get the ball to teams, or assess the defense positions of the rivals.

What makes the perfect contact lens for sport? With which you can quickly move your eye muscles, so you wouldn’t want a contact that hinder your vision in any way.

You need a lens that heightens your peripheral vision. Super soft and comfortable lenses with Reusability touch.


Are there risks associated with wearing contacts?

The short answer is, yes.

One is that contact lenses can become dislodged during vigorous physical activity, such as playing basketball. This can lead to the lenses becoming scratched or even stuck in the eyes.

Another thing to consider is that contact lenses can increase the risk of eye infection.

Bacteria and other contaminants can easily become trapped under the lens and cause an infection if you are not careful or hygienic with its use.

This is especially true if contacts are not properly cleaned and disinfected on a regular basis.


Benefits outweigh the Risks:

  • That said, the benefits of wearing contact lenses far outweigh any potential risk.
  • The biggest benefit is not handling glasses and other people not knowing that you are wearing contact lenses.
  • Obviously, You have to state to NBA that you are wearing them but it is much easier to handle and will give you a clearer vision without audience knowing you are wearing them unless someone points out what more you can ask for.

NBA Players That do wear Contact Lenses:

  • Steph curry a great NBA player and 3 times champion wore contact lenses during gameplay.
  • Dwight Howard is another NBA player who plays while wearing contact lenses. 


Unofficially lot more NBA players prefer to wear contact lenses as it is harmless to other players and easy to get care of.

For example, Anthony Davis and Russell Westbrook have both been seen wearing glasses in the past. But it is not clear whether they opted for contacts or have gone on to get eye correcting surgery as many players who can afford it do

Benefits of Wearing Contact Lenses:

Easy Wear:

Contact lenses are great for sport. They are easier than wearing glasses because they give you better all-around visions.

And you don’t have to worry about your glasses falling off, so they are a lot safer.

Eye muscle move:

Good contacts also help with how quickly your eye muscles move, which is essential for awareness on the court.

For this reason, you wouldn’t want a contact that hinders you in any way. You need a lens that heightens your peripheral vision.

Ones that are super soft and comfortable.


Another thing to take into consideration is reusability.

While this may not be much of an issue for someone who makes millions from the sport, the average player must consider the quality of contact lenses in order for you to use them repeatedly.

Contact lenses that wear out faster than others may not be a good choice for people who are not trying to break the bank in order to play basketball comfortably.


No matter how bad you are dunking, It can improve if you follow step by step training plan at Dunk Training Program

In conclusion:

Contact lenses can be worn during a basketball match just make sure it's safe, sterilize, and won't harm your eyes while keeping the safety of other players in consideration.

As we have stated examples of numerous NBA players who had worn contact lenses and glasses, played the sport, and became the greatest NBA star.

You should be careful with its use, if it doesn't feel comfortable might as well play without them but if you think contact lenses are best match with your playing style do give them a try