Staying low??

Question
Hello,
I am just wondering if there is any drills or workouts that I can do that will help teach me to stay lower.  I am 6feet tall but I play shooting guard so when I drive and dribble I tend to not be as low as I should be.  Is there anything that will help engrain that into my mind that I need to stay lower?  I will be playing for a college team next year and I have already made the team but I want to get playing time and this is my one weakness. Thank you for your help!  

Answer
Hi Amy,
First of all, I suspect that one of the reasons you're not staying low is that you probably need to get stronger in your lower body. Your lower back and legs are your "base" so to speak and the stronger these areas are, the better you will be both offensively and defensively. If you aren't already, you should be on a strict weight training program that includes lower body exercises like squats, leg curls, leg extensions, and calf raises, to name a few. Also, another excellent exercise is to put your back up against a wall, spread your feet a little further than shoulder width apart, and squat down as if you are sitting in a chair. Be sure to keep your back straight and against the wall at all times. After a few seconds, you will feel the burn in your thighs and lower back. Start out holding that position for about 20 seconds. Do 3-5 sets per day. Your goal is to try and work yourself up to 60 seconds, adding 10 when you're ready.

As far as drills go, you should already be working on one on one moves from the perimeter and full court ball handling drills. Break your one on one drills into two segments:first, concentrate on your first step and being low when you put the ball on the floor. You should do this 15 times, going left and right, for each one on one move you work on. You can take what ever shot you want but the focus is on your first step and being low when you put the ball on the floor. Second, concentrate on the shot and on making the shot. 15 times, right and left, for each one on one move. Remember to keep your back as straight as possible. Bend at the knees, not at your back.

You can combine your full court ball handling drills with your half court one on one moves while working on staying low. Start at one end of the court and work on your ball handling as if there is someone in front of you trying to steal the ball. Go half speed, concentrating on keeping your head up, back straight, and knees bent. Use a variety of moves(crossover, between the legs, behind the back)while keeping your head up, knees bent, back straight. Once you cross half court and get to the three point line, attack using a one on one move. Don't change your position, just make a move.

Remember, basketball training is all about repetition. The more you do something when training, the more natural it will become when you play. Hope this helps. Good luck!