Week 2 Preparation

Week 2 workout courtesy of St. Luke's

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BAM Jam: Preparation for Game Day brought to you by St. Luke’s Men’s Health

By now you should be doing some type of activity 3-6 days a week to prepare for BAN Jam. It just feels good to get out there and move! You don’t have to take a long time but you have to be consistent to make changes in your fitness level. Get your body ready to play! We are going to add some core strengthening to the program we started last week.

Why train the core, you ask?

• Strength and power moves begin at the core.

• Improve performance- Good core strength will help your jumping ability as well as your balance, agility and endurance.

• Injury prevention- Basketball can be a rough game and nobody likes to be injured. Stabilize with core strength and decrease you chance of injury.

Core strength will help you hold that screen as well as come off a screen faster and with greater resolve. 

Don’t know what a plank is?

Hold a straight body position, supported on elbows and toes. Brace the abdominals and maintain a straight body line through feet, hips and head. For even better results talk to someone who knows yoga or pilates.

Have a great workout and think about the fun you’ll have at BAM Jam!

Yours in Sports,

Lorie A. Allison, LAT, ATC

Certified Athletic Trainer

Core 2 X :30 seconds

• Plank
• R plank
• L plank
• Plank with your feet on the ball
• Bicycle
• Flutter Kicks-lay on side, repeat other side
• Cross Overs-lay on back-alternate leg on top

Exercise program provided by Kevin Taylor, MS, ATL, ATC. Head Athletic Trainer for the Idaho Stampede

Getting ready for the tourney

You can never be too prepared. And with the BAM Jam tournament just a month away, St. Luke's wants to help you get ready. Here is a great workout that anyone can do to get in shape and be ready to perform their best. And stay tuned for more great workouts!

Week One:  Preparation for Game Day

Are you ready to:

• Improve your acceleration and speed around the court.
• Improve your range of shots and passes.
• Improve your explosive power - in particular your vertical jump.

If you have not been exercising you should check with a physician before starting your program. Build your fitness so you can keep up with the game.

Basketball is about quick bursts of speed. You can improve your ability to move the ball, and to adjust quickly between offensive posture and defensive posture. We start today with a few strengthening and endurance activities and all you need is a ball and your own body weight.

If you haven’t been doing much, start with intervals of 10 seconds for each exercise and build as you get into better shape. Allow 30-60 second rest between exercises.

• Body Weight Circuit  2 x :45 sec each
• Basketball Push-ups (Both hands on the ball)
• Mountain Climbers
• Push-ups
• Wall Sits
• Bench Dips
• Side Lunge
• Basketball Push-up (Left hand on ball, push-up, roll ball to right hand and do another push-up)
• Burpees
• Lunges
• Squat Jumps

Exercise program provided by Kevin Taylor, MS, ATL, ATC. Head Athletic Trainer for the Idaho Stampede

Guide to getting your team registered

So, you want to play in BAM Jam. But you aren't quite sure how to get started.

How do I get a team together? How do I register? How do I know when I play?

1. Mark your calendar. The first thing to do is make sure that you have tournament dates down on your calendar. To play you have to be available!

2. Pick your teammates. More than likely you are going to be the team captain. This means that you get to pick who you get to play with. Think about the type of players you want to play with. Are you trying to win the whole thing? Are you just trying to have fun? Do you need an outside shooter or an inside threat? The players are all around you. At work. At school. At church. Maybe even in your neighborhood or a team you are on right now.

3. Pick a division. For adult teams, look at your teammates and your goals and decide if you want to play recreational (just having fun), competitive (a little more serious) or elite (the true test of your 3 on 3 skills).

4. Time to register. Since space is so limited the time to register is now. At the top of this page under the "PLAY" link is a "REGISTER" link. Pick a good teammate, fill in the team's info, fill in your player's info, make a payment and you're registered. You should get an email saying that your team has registered. Verify that the information is correct.

5. When do we play? As we get closer to the tournament the team captains will receive information on where and when to check in their team. We will also be posting all the brackets and game times.

That's it. Now it's a matter of perfecting your jump shot, working on the crossover and getting ready for Idaho's biggest indoor tournament!

Registration open; brackets already filling up

Registration officially opened last Monday, January 9 and brackets are already starting to fill up. As we see the teams coming in it starts to paint a picture of how the overall tournament is going to look.

[CLICK HERE to register - CLICK HERE to see tournament details]

A common question we get is "how are the teams bracketed?" Our goal is to create brackets that are balanced and fair to everyone in the bracket, based on the information that we are provided.

For youth and high school teams, the first step is to determine which grade they are as a team. Teams are considered to be in the grade of the player that is in the oldest grade. So if there is a player in the 7th grade and 2 in the 6th grade then that team is considered a 7th grade team. Ideally there are enough teams in the same grade to create a bracket of the same grade teams. However, from time to time we have to combine two grades in to the same bracket, such as a 7th/8th grade bracket in order to have enough teams to play. If there are enough teams in the same grade to have two brackets, teams are separated based on the experience factor listed by the players.

For adult brackets, the first separation occurs based on the division that teams elect to play for. If there are enough teams to create multiple brackets in, for example, the adult recreational division, we use age as the separating factor followed by experience.

Keep in mind that it is absolutely impossible to create perfect brackets. We do the best that we can. We tweak the process each year. All the brackets are based on the information that we are provided. And of course there is always the "get hot" factor, where a player that is normally average is "feeling it" during the tournament and performs better than expected (it goes the other way too). All in all, just remember that this is an event that was created for fun, that the people working it are volunteers, the teams are all playing for t-shirts and come Monday we all have to go back to work!

2011 Fast Eddy's Summer Champions

The following teams and individuals won their brackets or competition.

Bracket #1 - Men's Elite: STADIA dot com
Bracket #2 - Men's Elite: BBC
STADIA dot com won the overall Men's Elite Championship
Bracket #3 - Men's 6'0 and Under Elite: Five O Nine
Bracket #4 - Women's Elite: Shark Attack
Bracket #5 - 6'0 Over Men's Recreational #1: Prime Time
Bracket #6 - 6'0 Over Men's Recreational #2: Toon Squad
Bracket #7 - 6'0 Under Men's Recreational #1: UCI
Bracket #8 - 6'0 Under Men's Recreational #2: Salted Slugs
Bracket #9 - Women's Adult Competitive: Ballin on a Budget
Bracket #10 - 6'0 Under Men's Competitive #1: Attack Mode
Bracket #11 - 6'0 Under Men's Competitive #2: Wreck Ballers
Bracket #12 - 6'0 Over Men's Competitive #1: Muscle Pharm
Bracket #13 - 6'0 Over Men's Competitive #2: AARP
Bracket #14 - 6'0 Over Men's Competitive #3: Hot Pockets
Bracket #15 - 4th Grade Girls: Baby Ballers
Bracket #16 - 5th Grade Girls: Jr Jordanz
Bracket #17 - 6th/7th Grade Girls: GameFace
Bracket #18 - 8th Grade Girls: Fusion
Bracket #19 - 3rd Grade Boys: Lil HD
Bracket #20 - 4th Grade Boys: Beastly Three
Bracket #21 - 5th Grade Boys: Blazers
Bracket #22 - 6th Grade Boys:
Bracket #23 - 7th Grade Boys #1: Idaho Elite or Four Dreamers (need confirmation)
Bracket #24 - 7th Grade Boys #2: A P T
Bracket #25 - 8th Grade Boys #1: GEMZ
Bracket #26 - 8th Grade Boys #2: Knuckleheads
Bracket #27 - 9th Grade Boys #1: Shooting Stars
Bracket #28 - 9th Grade Boys #2: Three Plus One
Bracket #29 - 10th Grade Boys: Toon Skwad
Bracket #30 - 11th Grade Boys: That One Team
Bracket #31 - 12th Grade Boys: NickerBockers
Bracket #32 - 9th/10th Grade Girls: Jordanettes
Bracket #33 - 11th/12th Grade Girls: CapitalTigerKnights
Bracket #34 - Coed: Doin It

POWERADE Slam Dunk Champion: Steven Piippo
Muscle Pharm 3-point Champ: Craig Spjute
RC Willey Half Court Shootoff: Tim Skinner