Geni Swing Guitars

Pedal Switch

As a beginning coach, I ignored warm-ups and used half-speed two-ball dribbling drills as a warm-up for more intense activities during practice. When I moved to Sweden to coach a professional women's basketball team, the players were married to their warm-ups and could not function without an extended warm-up period. When I practiced with the club's men's team, I felt like more than half the practice was a warm-up. I acquiesced, in a sense, with my team: we arrived before our practice time and players jumped rope for 5-10 minutes above the bleachers as our warm-up and then we did one sub-maximal drill on the court before moving into our practice.

In our first game, our opponent spent 25 of the allotted 30 minutes of pre-game warm-up using a basketball. Later in the season, I watched another player go through an extensive plyometric pre-game warm-up. While Americans criticize European players for their defensive deficiencies, the Swedish players' defensive footwork impressed me. We generally assume that a foreign-born player with adept footwork developed her footwork by playing soccer, but as I reflected on my experience coaching abroad, it appeared as though their pre-game and practice routines focused on footwork and led to its development.

The following season, as I prepared workouts and practice routines, I implemented a series of warm-ups to begin practice: drills to focus on footwork and jumping ability. Coaching women, the pre-practice jumping and agility program is an attempt to increase performance and reduce injuries, as researchers believe women can reduce the risk of ACL injury through a small plyometric routine.

I use three general warm-up routines: (1) jump rope' (2) stations or (3) full court dynamic warm-up (carioca, running backwards, bounding, lateral bounding, high knees, butt kicks and high/power skips). Our warm-up now lasts 10-15 minutes.

Warm-up Stations

When we do our station warm-up, we jog, backpedal and carioca. Since we have 10 players, we work in pairs. Our focus is to teach quick changes of direction and first-step quickness.

Station 1: Mirror Drill (15 seconds on, rest for 15 seconds, 15 seconds on)

We teach most of our on-ball defensive stance and movement through this drill and later in 1v1 drills. The players face each other and one player starts as the offensive player and one as the defender. The offensive player leads, moving laterally, and the defensive player tries to remain face to face. The offensive player's goal is to create space between the two of them, while the defender tries to stay within the width of the offensive player's body.

Station 2: Mikan Drill

The first player goes for 30 seconds and then the second player goes. Drill practices baby-hook shots. Start under the basket and step out with the left foot on the right side to shoot with the right hand; grab the ball from the net, keeping the ball above your shoulders and step to the left side of the rim with your right foot, shooting with the left hand. Continue.

Station 3: Jump Squats

Squat and jump as high as possible, swinging arms high into the air. Focus on a soft landing so they land properly from a vertical jump and absorb the force of the impact throughout the muscles of their legs, not just in the quadriceps and knee joint. Squat to a half-squat, with the bottom of the thighs parallel to the ground before jumping.

Station 4: X-Lay-ups

Make as many lay-ups in 30 seconds and then switch. Start at one elbow, dribble and attempt a lay-up. Rebound and run to the other elbow; dribble and attempt a lay-up from the other side. Continue for 30 seconds.

Station 5: Partner Shooting

Player 1 passes to Player 2 and closes out. P2 catches, shoots and follows her shot. P1 contests the shot and relocates, moving continuously and calling for the ball. P2 passes to P1 and contests shot. Partners shoot for one minute.

Station 6: McHale Drill

Left hand tips ball continuously against the backboard while the right hand grabs the net (rim). Do six and switch to the right hand side. Right hand tips ball against backboard while left hand grabs the net (rim). Repeat on the left hand side for a total of 18 tips. Switch partners.

Station 7: T-Drill with 2 Ball Dribbling

Set up the T-Drill with cones 5-7 feet apart in the shape of a T. Start at the base of the T and sprint forward while dribbling two balls. Shuffle to the left cone, then to the right cone and finally back to the intersection. Back pedal to the base of the T. Go three times and rotate. The other player practices stationary two-ball drills while resting.

These quick drills provide a fast-paced warm-up that needs little instruction and insures the players break a sweat. Our focus is getting through the drills quickly: players sprint from station to station and practice with intensity in each drill. The warm-up focuses on ball control (6 and 7), quick changes of direction (1 and 7), jumping (3 and 6) and shooting (2, 4 and 5), training a variety of skills in a short amount of time.

For more information on youth basketball coaching, visit The Cross Over Movement.

McCormick is the Performance Director for TrainforHoops.com and the creator of 180Shooter.com. He is a coach, trainer and author who penned Cross Over: The New Model of Youth Basketball Development. McCormick has coached professionally in Sweden and Ireland, and coached and trained youth, high school and college teams and players in the United States. He currently advises clubs, schools and federations on their development systems and coach education programs. He is a Certified Strength and Conditioning Coach (NSCA) and Performance Enhancement Specialist (NASM). He lives in Irvine where he trains players.

Used Roland Dp-2 Pedal Switch $9.99 In Store Used USED ROLAND DP-2 PEDAL SWITCH

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Roland DP-10 Damper Pedal $34.99 The well-built Roland DP-10 Damper Pedal has a real-pedal feel and comes with a non-slip rubber plate essential when performing on hardwood or slip-prone surfaces and an extended cable (2.2m) for stacked multi-keyboard setups. It is compatible with half-damper capable keyboards, and it can also serve as a standard pedal switch (for sustain, etc).High-quality pedal with non-slip rubber baseExtra long cable for stacked keyboard setupsFull and half-damper compatible

Roland Dp-10 Damper Pedal $34.99 The well-built Roland DP-10 Damper Pedal has a real-pedal feel and comes with a non-slip rubber plate essential when performing on hardwood or slip-prone surfaces and an extended cable (2.2m) for stacked multi-keyboard setups. It is compatible with half-damper capable keyboards, and it can also serve as a standard pedal switch (for sustain, etc).High-quality pedal with non-slip rubber baseExtra long cable for stacked keyboard setupsFull and half-damper compatible

Roland Damper Pedal - Black $14.99 Easily switch between your electronic keyboard's nonlatch functions or provide quick punch-in/punch-out capability for your Boss and Roland recording equipment using this damper pedal.

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Modtone StutterKill Kill Switch Guitar Effects Pedal 889406476998 $33.58 The StutterKill from ModTone Effects is a dual-purpose pedal that's a must-have for any player. Functions as a kill switch that's great when changing guitars or when you just need everything shut off for a second. The second button is a momentary killswitch that allows you to do on/off toggle-switch effects with your feet. It's your very own musical panic button!

Brake Light Switch by Crown Automotive $13.99 2002 Liberty;Brake pedal mounted Brake Light Switch by Crown Automotive

Studiologic Universal Volume Control Pedal $31.99 The Studiologic VP26-U Universal Volume Control Pedal is the first of a new generation of keyboard volume pedals. IThe volume pedal uses a special, custom-made potentiometer to control instrument volumes for at least five different brands of keyboards. The Studiologic VP-26U pedal can truly be defined as a "universal" volume controller. Together with its special potentiometer, the Studiologic keyboard volume pedal has a small polarity switch located immediately below the pedalboard and assembled directly onto the pedal shell.Universal volume pedal for Fatar, Kurzweil, Korg, Yamaha, and Casio 6' cable with 1/4" jack Built around a heavy-duty mechanism

Roland PK-7A Foot Pedal $1178.45 The PK-7A is the ideal foot controller for the VK-77 Combo Organ. This 20-key pedalboard allows for pedal bass control - complete with Pedal Attack and Pedal Sustain functions.20-key MIDI pedalboard with detachable EV-7 style expression pedal2 footswitches for controlling Rotary slow/fast and Rotary Brake operation as well as VK-77 parameter data like Seq Start/Stop, Preset Up/Down, Orch Glide, etc.Hold switch (damper)Separate outputs (expression, hold, foot-L, foot-R) for use with instruments including the VK-7MIDI Merge function for enhanced MIDI controlNo power cable required when connected to VK-77

Roland Pk-7A Foot Pedal $1295 The PK-7A is the ideal foot controller for the VK-77 Combo Organ. This 20-key pedalboard allows for pedal bass control - complete with Pedal Attack and Pedal Sustain functions.20-key MIDI pedalboard with detachable EV-7 style expression pedal2 footswitches for controlling Rotary slow/fast and Rotary Brake operation as well as VK-77 parameter data like Seq Start/Stop, Preset Up/Down, Orch Glide, etc.Hold switch (damper)Separate outputs (expression, hold, foot-L, foot-R) for use with instruments including the VK-7MIDI Merge function for enhanced MIDI controlNo power cable required when connected to VK-77

PylePro PPDLS10 PianoStyle Sustain Pedal for Keyboards And Synthesizers $41.67 Classic PianoStyle Pedal Works With Most Digital Keyboards And Synthesizers. Designed To Work And Feel Just Like Acoustic Piano s Sustain Pedal. Specially Designed Rubber Bottom Grips The Floor While You Play. HighQuality Chrome Foot Pedal With Expressive HalfPedal Capabilities. Includes 6 Ft. Cable With Mono Plug. Polarity Selector Switch For Maximum Compatibility. Pedal Structure: Thermoplastic ABS With Metal Pedal. Type: Sustain Temporary Switch. Controls: Polarity Switch. Rating: 0.3A/30v DC

Foot Switch Pedal for Bank Home Security Alarm System $8.99 Description:Replacement Alarm System Foot Switch for our Flexible Shaft Grinder - Also can be used to bank or home security alarm systemAlarm System Foot Pedal features heavy tread on the treadle and a skid-proof base for easy operationLow-profile shape makes it easy on the userTap this Security System Foot Switch once with your foot to turn on the alarm system in urgency situationCome with 3-pronged cable (user can connect wires as required)Voltage: 10A 250V (not suitable for US users)Size: about 79 x 80 x 33mmWeight:131g

Pigtronix FAT Drive Pedal $139 This Pigtronix FAT Drive FAT_132548 pedal features multiple cascaded gain stages for covering a wide variety of rich sounds while retaining the character of your instrument. The high/low toggle switch allows you to alter the gain structure of your audio.

Rocktron Celestial Delay Effect Pedal for Electric Guitar $119.99 This delay effect pedal features a delay length switch for creating your ideal tone and a multiplier switch that automatically doubles the delay length for simple operation.

On-Stage Keyboard Piano Style Sustain Pedal $26.99 Sustain notes and chords with this piano style sustain pedal that features a polarity switch for use with most electronic keyboards.

M-Audio SP-1 Sustain Pedal $14.95 The M-Audio SP-1 Sustain Pedal is perfect for any application that requires a non-latching momentary switch. Compatible with all electronic keyboards.Sustain pedal for synthesizers, tone modules, and drum machinesCompatible with all electronic keyboards5' cable with 1/4" phone plug

M-Audio Sp-1 Sustain Pedal $14.95 The M-Audio SP-1 Sustain Pedal is perfect for any application that requires a non-latching momentary switch. Compatible with all electronic keyboards.Sustain pedal for synthesizers, tone modules, and drum machinesCompatible with all electronic keyboards5' cable with 1/4" phone plug

Roland Dynamic MIDI Pedal $899 The PK-6 Dynamic Pedalboard is an impressive MIDI Controller that enables you to virtually control any MIDI function during live performance. The PK-6 lets you play a variety of sounds from any external MIDI device, leaving your hands free to play your favorite musical instrument like guitar, bass, keyboard or accordion.It features 13 velocity-sensitive pedal keys spanning the chromatic range of an entire octave, and gives you one-foot operation of four separate performance modes: MONO, POLY, DRUM and MIDI CONTROLLER. You also get an easy-to-use UI including a 7 segments x 3 display; HOLD, OCTAVER BASS and PORTAMENTO switches, EXTERNAL PEDAL socket for connecting an optional expression pedal, pedal switch, continuous pedal or foot switch; and PK-OUT socket for direct connection to instruments equipped with a PK-IN socket for MIDI communication and Power Supply. Can also be powered by the included AA batters or an optional AC adapter.Pedalboard: 13 keys (velocity sensitive)Modes: MONO, POLY, DRUM, MIDI CONTROLLERFunctions: Hold, Octaver Bass On/Off, Octaver value, Portamento On/Off, Portamento Time, Transpose, Octave, Program Change Tx, Velocity on/off (Fixed Programmable value), Key Touch (Light, medium, heavy), Real Time Backing Controller, External pedal assign, MIDI mergeControls: MONO, POLY, DRUM, MIDI CONTROLLER, HOLD, OCTAVER BASS, PORTAMENTO, SHIFT, POWERConnectors: EXTERNAL PEDAL jack (Switch/Expression, programmable), PK OUT Jack, MIDI connectors (IN, OUT, THRU), DC IN JackAccessories:Owners ManualLR6 (AA) type x 6PK cableMIDI cable

Roland Dynamic Midi Pedal $899 The PK-6 Dynamic Pedalboard is an impressive MIDI Controller that enables you to virtually control any MIDI function during live performance. The PK-6 lets you play a variety of sounds from any external MIDI device, leaving your hands free to play your favorite musical instrument like guitar, bass, keyboard or accordion.It features 13 velocity-sensitive pedal keys spanning the chromatic range of an entire octave, and gives you one-foot operation of four separate performance modes: MONO, POLY, DRUM and MIDI CONTROLLER. You also get an easy-to-use UI including a 7 segments x 3 display; HOLD, OCTAVER BASS and PORTAMENTO switches, EXTERNAL PEDAL socket for connecting an optional expression pedal, pedal switch, continuous pedal or foot switch; and PK-OUT socket for direct connection to instruments equipped with a PK-IN socket for MIDI communication and Power Supply. Can also be powered by the included AA batters or an optional AC adapter.Pedalboard: 13 keys (velocity sensitive)Modes: MONO, POLY, DRUM, MIDI CONTROLLERFunctions: Hold, Octaver Bass On/Off, Octaver value, Portamento On/Off, Portamento Time, Transpose, Octave, Program Change Tx, Velocity on/off (Fixed Programmable value), Key Touch (Light, medium, heavy), Real Time Backing Controller, External pedal assign, MIDI mergeControls: MONO, POLY, DRUM, MIDI CONTROLLER, HOLD, OCTAVER BASS, PORTAMENTO, SHIFT, POWERConnectors: EXTERNAL PEDAL jack (Switch/Expression, programmable), PK OUT Jack, MIDI connectors (IN, OUT, THRU), DC IN JackAccessories:Owners ManualLR6 (AA) type x 6PK cableMIDI cable

Pigtronix Dual Expression Pedal $159 Pigtronix Dual Expression has two outputs, letting the musician control expression functions on two separate effects at the same time. There is currently no other expression pedal in the world that has this ability. In addition to the dual functionality of the Pigtronix EXP, the unit also has a polarity reversal switch to let you move the parameters of two separate effects in opposite directions. A good example would be increasing the speed of the EP2 Envelope Phaser while decreasing the delay time on the PHI Echolution, simultaneously. This type of complex, multiple parameter manipulation allows guitarists to think more like a producer, achieving sonic textures that have never before been possible on stage.Industry standard TRS wiring and 20K impedance allows the Pigtronix expression pedal to connect to effects devices from virtually every manufacturer. Made in the USA by Mission Engineering for Pigtronix, who believe it is the worlds finest expression pedal. The custom made, sealed potentiometer is precision engineered to exactly match the throw of the foot pedal in order to achieve the full range of expression from your stompboxes. High quality Neutrik jacks and an automotive grade, textured green finish make this expression pedal both handsome and indestructible.

Boss AB-2 2-Way Selector Pedal $39 The BOSS AB-2 is a 2-way selector pedal that makes changing inputs or outputs easy. One stomp is all it takes to instantly switch between 2 guitars or effects setups, change amplifiers or switch between an amp and tuner. Rock-solid BOSS construction ensures the AB-2 will stand the test of time.