This episode explores long-term athlete development in youth basketball, focusing on growth spurts, biological versus chronological age and why early performance does not reliably predict future success. It explains why coordination, shooting accuracy and confidence often drop during rapid growth, why this is a normal adaptation rather than regression, and how training, strength work, skill development, and mindset should be adjusted during these phases to support long-term development instead of short-term results.

Key takeaways

• Early basketball dominance is often driven by early physical maturation, not superior skill
• Biological age can differ significantly from chronological age and strongly affects performance
• Performance drops during growth spurts are normal and represent adaptation, not regression
• Coordination temporarily decreases as limbs grow faster than the nervous system adapts
• Extra conditioning cannot replace skill work during periods of rapid growth
• Strength training is safe during growth when done intelligently and supports injury reduction
• Youth athletes should not copy adult strength programs during growth spurts
• Movement variety and technique should be prioritized over chasing strength numbers
• Speed before puberty is mostly neurological; muscle-driven speed improves after puberty
• Long-term success comes from patience, work ethic, and focusing on development, not comparison

Link to 1-pager with practical advices:
https://drive.google.com/file/d/1d0YQRjm1EbiFc78c4REJJ3lQAb-wdG-W/view?usp=sharing

Link to episode for Vertical Jump:
https://youtu.be/28-R19myrl4

This episode explores eight evidence-based nutrition principles that help young basketball players improve recovery, energy levels, focus, and long-term performance. The discussion addresses common mistakes like overly processed foods, inconsistent habits, and chasing perfection, while emphasizing mindful eating, variety, gut health, blood sugar stability, and consistency. The episode provides practical, realistic actions players can apply immediately without extreme dieting or restriction.

Key takeaways:

• Nutrition habits often separate developing players from experienced professionals
• Mindful eating helps players identify which foods improve or hurt performance
• Greater food variety supports gut health and recovery
• Eating different colors of fruits and vegetables improves nutrient intake
• Fermented foods can support immune system health over time
• Highly processed foods can negatively affect mood, focus, and confidence
• Food order can help reduce energy crashes from blood sugar spikes
• Food quality matters more than calorie counting
• Consistency with small habits beats short-term perfection
• Improving one habit at a time leads to sustainable progress

Inspired by Zoe Podcast:
https://youtu.be/SM7_QBQ5i-g?si=WFXzaIcPi45M7VsQ

In the second part, Luka reflects on his shift from correction‑focused training to targeted prehab and load monitoring, emphasising that overuse injuries are often due to mismanaged workload rather than a lack of gadgets. He advises parents to be patient and avoid changing teams when things get tough, and urges young athletes to study the game tactically, learn from veterans and enjoy the journey. He closes by sharing his passion for coaching and his new, small‑scale online mentorship project.

Key Takeways

• Remember external stress counts: school, parents and friends add to training load.
• Parents should be patient and trust the process; avoid switching teams too quickly.
• Young players should study the game tactically and learn from veteran players.
• Long‑term development matters more than early success; progress comes from consistent work.
• Coaching is about passion and relationships, not building a huge influencer brand.

Chapters:

00:00 - Testing & program evolution

04:00 - Daily stretches & load monitoring

10:00 - Preventing overuse injuries

14:00 - Mental & external load

18:00 - Trusting the process

24:00 - Summary of the episode

27:00 - Luka’s new project & closing