Summer Recovery
By Zachary Kleiman

The Los Angeles Lakers have played well over 100 games over the course of the past eight months, spanning the preseason, regular season and playoffs. Moreover, with the added demands of Olympic basketball during the summer of 2008 for Kobe Bryant and Pau Gasol, the stars of the Lakers have been going non-stop for an unprecedented period of time. With the constant physical and mental demands over this stretch, particularly during the playoffs and Finals, offseason recovery and preparation is of great importance to the vitality of the franchise.

"If you do not make the playoffs and you are done mid-April, you have five solid months - twenty weeks - where you can do the appropriate thing, which is probably a couple weeks of complete rest followed by a gradual buildup of training intensities and volumes," explained Lakers Director of Athletic Performance and Player Development, Chip Schaefer. "When your season lasts longer like this, those twenty weeks become maybe twelve weeks, so you have to abbreviate everything. At the front end of that, the one thing you cannot do, which is even more crucial, is cut in to that two week rest period. That has to remain constant; the extended season makes resting all the more important."

This period of rest is of great importance for all Lakers players, whether they play 40 minutes a game in the playoffs or contribute a few minutes to the always exciting "bench mob." It represents not only a time to heal both mentally and physically, but also to take in some well-earned down time with family and friends.

"Even for the guys that did not play a lot of minutes and do not necessarily need that much physical rest, there is the mental stress and strain of the travel and the tension of playing in the playoffs. It is recommended for a minimum of two weeks to do nothing," advised Schaefer. "Go enjoy your families, go get on a cruise ship somewhere quiet, get away and shut it down. You probably cannot afford to take more than three weeks off, though. At four weeks off, you are already pushing into August and you have to start preparing for the next season."

While the goal of the Lakers, of course, is to win the NBA Championship, a deep playoff run necessitates a flexible offseason. Besides rest, the team also needs ample time to get back into peak condition for the following season.
"When you play deep into the playoffs, normal conditioning schedules all go out the window. You have to really try to be creative and find a way to do all the necessary things to prepare for the next season," emphasized Schaefer. "When you start stringing year after year where you are playing that deep into the playoffs, or a year like last year for Kobe and Pau, you jump literally from the finals into the Olympics and never have time to recover."

While it might be a challenge to fight through short offseason after short offseason for the seemingly always playoff-bound Lakers, a world-class conditioning staff keeps them on track. Schaefer, an NBA veteran of 18 years, has worked under Lakers Head Coach Phil Jackson during each of his nine NBA Championship seasons.

Despite their record 30th NBA Finals appearance this season, do not expect the Lakers to be any less ready come next year.

Adam Morrison: Unfazed through Adversity
By: Zachary Kleiman

His story is well chronicled. He is best known as the long-haired and ever so slightly mustachioed forward from the Pacific Northwest who brought his school into the national spotlight.

His credentials speak for themselves. An NCAA All-American his junior year, the Gonzaga Bulldog was selected third overall by the Charlotte Bobcats in the 2006 NBA Draft.

Yet ever since being diagnosed with Type 1 diabetes in only eighth grade, Adam Morrison has faced an uphill battle.
This season, following a start to his NBA career mostly defined by injury and adjustment to the league, a short-haired Morrison is taking things one step at a time. Out of the spotlight and working hard on the practice court to improve his game, he is simply humbled to be playing in the NBA and for the Lakers after the hardship he has endured in adjusting to life as a diabetic.

For Morrison, looking back on the initial discovery of his condition functions as a constant reminder of how lucky he is to be in his present situation.

"I got real sick. I had to go to the emergency room so that was tough," Morrison explained."Obviously, the average person who has not been around it does not know what it entails. When you hear the word 'disease,' you automatically think the worst. I was lucky enough to have a good doctor."

With a strong support system in place, Morrison was able to get past the initial shock.

"I was lucky because I had the support of parents and a really good doctor to help me ease into it and assure me that I would be fine. That was the best part about it, knowing that I just felt the comfort around everybody else."

Almost immediately, Morrison had to learn the many minute details of diabetes that would guide his life-long battle against the disease. Like other Type 1 diabetics, he lost the ability to produce insulin on his own, a hormone that allows cells in the body to process sugar after eating. In addition, he must regularly monitor his blood-sugar levels with the use of an insulin pump.

While proper maintenance of the disease allows many like Morrison to live a very normal life, there are potentially serious consequences of both low and high blood sugar. Low blood sugar, associated with too much insulin breaking down sugar in the bloodstream, can be quelled with a high-sugar food or beverage. Untreated, however, light-headedness, seizures and even death can occur.

The Art of the Nap
by: Zachary Kleiman

In a long and demanding season for the Los Angeles Lakers, sleep, or a lack thereof, can play a tremendous role. For those who believe that every night of a road trip is a glamorous occasion, consider an itinerary that the team frequently follows.

It is commonplace to play a game in one city, jump on a chartered plane quickly after showering post-game, check into a hotel late at night and wake up early in the morning for a shoot around, all leading up to a second game in as many nights.

As this schedule typically allows players to sleep only five to seven hours in a hotel bed at night, it is imperative for them to catch up on sleep whenever possible. "Whatever sleep you can get is going to help," explained Lakers legend and current assistant coach Kareem Abdul-Jabbar. "The whole idea of making sure that you get as much rest as you can is good for your body. Being someone who wants to go out and go to clubs and stuff like that on nights off on the road is probably detrimental to your long-term ability to be in the best physical shape you can be in."

While getting enough sleep to maintain that type of peak condition is often a challenge, Lakers players stressed that they have become more adept at staying rested over the course of their careers.

"It is difficult but it also takes time to get used to it. The beginning of my first year, I had a hard time adjusting to it," admitted fifth-year shooting guard Sasha Vujacic. Starting power forward Lamar Odom shared a similar sentiment.

"(It is tough) if you are not accustomed to it for guys that are rookies or in their second year," he pointed out. "Guys who are in their third or fourth year almost get accustomed to it a little bit."

Whether a player is experienced or not, it is important to realize that catching up on sleep is a delicate craft, and one that must be mastered. Multiple Lakers veterans noted that napping is ineffective when done to excess.

"I like to (take naps on the road)," said small forward Trevor Ariza. "I have learned that a twenty minute nap is better than a three hour nap. A twenty minute one -- it will not let you be lackadaisical when you wake up.  You are more tired when you take a three hour nap." Upon overhearing Ariza's analysis, Odom concurred.

"I heard Trevor talking about the twenty minute (nap)...The worst thing is to chase sleep and start taking those long naps," agreed the 6-10 lefty. "Between half an hour and an hour is perfect. If you sleep during the day, you cannot sleep at night and we practice early in the morning." Napping is certainly an important tool to make use of in order to be in the right physical and mental state at game time. However, when free time is limited and napping is inconvenient, an even greater stress is put on the Lakers to be alert.

In general, though, do not expect this team to turn to highly caffeinated energy drinks or coffee to stay focused. "I would recommend against (the use of caffeine)," suggested Abdul-Jabbar. "I think that you should really have a good nutritional regimen and stick to it. Caffeine is the type of thing that is a shortcut. It is going to be detrimental more so than help you."

Reserve center and fan favorite DJ Mbenga put it best when asked if he drinks a significant amount of caffeine. "No, no, no," he insisted. "I cannot because I have to keep my body clean."

The majority of the Lakers' locker room exhibited a similar reaction, touching on the negative consequences associated with relying on caffeine. While Odom noted the effects of "crashing," Ariza simply advised to "stay away from all of that stuff."

Yet, not everyone agreed entirely.

"I love coffee," proclaimed an enthusiastic Vujacic. "And I am European so I proudly drink three or four espressos a day. Coffee does not have a problem for me." Apparently this is one "machine" that does not crash.

In regard to all sleep-related matters, however, there is one thing in particular that the entire team can agree on. They love nothing more than coming back from a long, hard-fought and successful road trip to sleep in their own beds.

"There is nothing better than your own bed," exclaimed Vujacic. "Always when you come home that is what everybody looks forward to." "I definitely miss my own bed, all the time," agreed Ariza.

Well, there was one slight exception.

"(I miss my bed) all the time. Except when we stay at the Four Seasons. They have a pretty nice bed," countered Odom.

Few would argue with that.

Road to a Healthy and Fit Lifestyle: Yoga and Pilates
By: Rubin Kwon

The life of a professional athlete can be an emotional and physical roller coaster. Competing for playing time, training for hours, maintaining a healthy diet, attending two-a-day practices, traveling, and playing eighty-two regular season games in front of thousands of rowdy fans are situations basketball players must encounter every day.

Living the "NBA Life" is not nearly as easy, glamorous and pampered as it may seem. The wear and tear on every player's body as the season progresses has a huge impact on an athlete.  In addition to the extensive training and workouts demanded by the coaching and training staff, two of our own Lakers are actively involved in their own individual workouts during their free time to ensure that they are in peak shape to achieve maximum performance on the court. Lakers guard Jordan Farmar is an active participant in Yoga, while forward Luke Walton enjoys Pilates.

Can Yoga and Pilates really provide these well-trained athletes further benefits?

Some may be under the false impression that elite athletes don't have use for or an interest in these types of exercises.  Contrarily, it is it very common for athletes in all sports to practice Yoga or Pilates. Walton explains, "I know a fair share of athletes that do Pilates, when I go in to the place where I go do my routine, there's always a couple of volleyball or soccer players doing it. I don't know how many athletes do it but there's definitely a good amount."

Most professional basketball players experience physical symptoms of chronic running and jumping; the hips start to tighten up, ankles get sprained and knees tighten up. In an effort to avoid these stresses, to sharpen their focus and increase their stamina, strength and flexibility, Farmar and Walton added Yoga and Pilates to their training regiment. Think of it as an automobile getting a tune-up for much greater performance.

"We're playing a lot of games back-to-back and have many practices, so being able to take care of your body is the number one thing. Stretching and keeping your body loose, fluid and ready to play will help to prevent injuries and to perform at your maximum capabilities. Combining those two help lead to a successful career," Farmar explained.
Yoga and Pilates not only provide enormous physical benefits but also enhance the mental aspect of their game. Both practices harmonize the mind with the body resulting in sharper focus and concentration, with a reduced stress and anxiety level. Yoga and Pilates are geared towards a combination of both mental and physical enhancement; the whole point is to put yourself through the discipline and the physical part of it to develop deep concentration.
According to Farmar, "Basketball is big on mental toughness and I think that's what Yoga teaches. When you're holding a pose, you're struggling, your muscles are burning and you're sweating. You really have to focus on your breathing and take your time by being mentally tough. When there are 20,000 people screaming while you are trying to knock down a free throw, it's about mental toughness."
Both players have incorporated their respective practices into their training program even during the season. "I do it once a week. I have a personal trainer that I work with in Manhattan Beach and we meet up once a week and do it for an hour at a time. If I get a session in once a week my body feels good but when I miss a couple I can definitely tell a difference," Walton said.

Jordan Farmar stated that he does yoga every other day. "As much as I can, you can't stretch too much and you can script the session based on how the body feels or what you need to work on that day. You can do less of a strength training workout and more of a stretching exercise so it's possible to do every day."

Farmar and Walton are in their second year practicing Yoga and Pilates and it doesn't seem like it is going to stop anytime soon as they progressively notice their improved health and performance on the court. "Absolutely, I feel quicker, lighter, and more explosive, being more flexible than I've ever been," Farmar explained.
Both players can justify the extra efforts they put into their training have given them an edge on the court both mentally and physically, as both Lakers continue to make a huge impact on their team this successful season.

Yoga and Pilates might be a great way to maintain a healthy and active life for you too.  It doesn't require running three to five miles a day or trying to lift heavy loads of weight. All it takes is an hour of your time to receive tremendous amounts of physical and mental benefits that can help you stay fit for life.

NUTRITION 101: How to Fuel an Athlete's Body
By: Gina Gonsalves

"It turns out that your mother was right to make you eat your vegetables," said Los Angeles Lakers' Director of Athletic Performance and Player Development, Chip Schaefer.

According to Schaefer, proper nutrition that includes portioans of carbohydrates, protein, water, and of course fruits and vegetables are vital to an athlete's performance. So why is it that often times athletes develop a misconception that they can eat whatever they want? According to members of the Lakers organization it turns out that nutrition and fitness are more important than many may think.

After all, nutrition required by athletes differs tremendously from the nutrition that most people need. What most athletes do not realize is that because they are constantly burning their body's fuel and challenging their body, they must also be treating their body appropriately and providing it with suitable nutrition. Schaefer finds himself constantly reminding the Lakers players of this.

"Due to the increased demands that an athlete creates through training and competition comes a corresponding increase in the needs of the body to recover and repair properly in order to come back the next day and resume training and competing," he explained

In order to achieve maximum athletic performance, Schaefer would suggest that athletes maintain a healthy balance between complex carbohydrates such as whole grains, lean protein found in meat or fish and an assortment of fruits and vegetables.

According to Schaefer, "these foods not only fuel today's workout, but when ingested after a workout, are instrumental in laying the groundwork to help you (athletes) recover and refuel for tomorrow." Although this may appear to be a simple task, it takes a great deal of concentration to ensure a healthy diet. If anyone would know it is the Lakers' starting center, Andrew Bynum. Bynum happens to be a 7-foot tall athlete weighing approximately 285 pounds, hence because of his size he constantly has to keep up with his diet and tries to monitor eating well-balanced meals, as Schaefer suggests.

"I still don't eat enough (dating back to high school)", said the 21-year old. "I think I am supposed to eat a lot more but I try to eat a lot of lean meats and fish. I try to stick to lean meats, fish filets, chicken breasts, and a lot of vegetables. That is what you have to do. And cut out the junk."

As Schaefer mentioned previously, complex carbohydrates, lean proteins, and fruits and vegetables are imperative to the diet of athletes. Although most athletes are somewhat aware of these things, what they often fail to realize is just how important water is to an athlete's body.

Water?

That's right, explained Schaefer. "Athletes in training significantly increase the body's need for water, which not only helps regulate body temperature and keeps one from overheating, but assists in regulating the body's metabolic system particularly with regard to certain vitamins like B and C that are both water soluble."

Forward Luke Walton would say he learned the importance of athletes drinking a lot of water the hard way.

"The most important thing for high school athletes is to drink a lot of fluid." Walton recalled from his own high school experiences. "Back in high school I didn't know that. I would cramp up all the time because I was eating fast food and drinking soda, but now I drink water and Gatorade, while also eating healthier."

Schaefer would likely agree with Walton's advice that "high-schoolers should be drinking around a gallon of water a day."

Healthy sports nutrition also includes the need for awareness of food and drinks that athletes should avoid in maintaining their well being.

"Steer clear of soda and caffeine; all of that stuff has a lot of acid and sugar and it is important to stay away from it in order to stay active and in shape," suggests Walton. "Definitely stay away from fast food. I used to eat fast food all of the time in high school. Now it (nutrition) is a very important part of my lifestyle. I eat very healthy and I rarely eat fast food; only if it's like 2 o'clock in the morning and we are just getting in a city and everything else is closed," admitted Walton.

So all you athletes out there: eat your vegetables and drink your water!

From Player to Coach
by Christina King

Copying the fitness and nutrition regimens of your favorite Lakers player may seem like a gargantuan goal. While proper fitness and nutrition are ideals many of us strive to achieve in our daily lives, there are small percentages of us with the luxury, let alone the motivation to dedicate seven days a week and three hours a day to this pursuit. The players of the Los Angeles Lakers have trainers and nutritionists by their side to ensure these athletes are in peak shape during the season since after all, their job is to be an athlete.

There are a few Lakers employees that at one time played professional basketball and now face the similar struggle of balancing work, family, and personal health. What is it like to make the transition from professional athlete to workingman? I asked the coaches of the Los Angeles Lakers about the changes they made to their nutrition and exercise regimen after their transition from player to coach.

Whether you were a high school letter winner, a collegiate all star, or someone who enjoyed fitness at one point in your life and had to abandon a regular routine because of injury or an increasingly busy schedule, many of us know it is difficult to make a transition from one lifestyle to another.

It's been nearly 13 years since Lakers' "Superman", Kurt Rambis graced the court. He openly admits his fitness is not what it used to be. Kurt described to me the process he went through to find an appropriate level of fitness after his retirement. "I used to beat myself up in terms of how hard I would push myself running or lifting weights." One day of no exercise turned into two, and to compensate for this lack of activity Rambis would work harder in order to make up for the missed days. Many of us can identify with this battle. The work becomes frustrating and painful.

Rambis went through a period of time where he gave up exercise all together because it was no longer enjoyable. He eventually came to adopt the mantra "something is better than nothing", a wise piece of advice indeed. His recommendation is this: keep it varied. Exercise should be fun, not boring and should never turn into something you don't enjoy. Kurt advises a routine balance between cardio and strength training. He lists the elliptical, stationary bicycle, and occasional beach jogs among his favorite ways to maintain his health.

Though Kareem Abdul Jabbar credits his slender physique largely to genetics, this former player has found a number of proactive ways to maintain his health outside the court. Kareem is a huge follower of the yoga movement, and centers his exercise largely around it. In addition, he engages in several bouts of strength training throughout the year. He believes the key elements to a healthy lifestyle include a balanced diet in conjunction with cardiovascular exercise and stretching four to five days a week. Being around a great facility full of exercise equipment makes working out a bit easier on the coaching staff but Kareem maintains stretching and cardio can be done in the comforts of ones home whether it be by picking up a jump rope or investing in a stationary bike.

Kareem has always maintained a fairly healthy diet of lean proteins and fruit, however he had to change the volume of food he consumed after he stopped playing professionally. "I hit 300 lbs at one point after I retired." He identified this as the wake up call to change his habits. "I was eating like I was still playing. It took me about six weeks to adjust since I was so used to consuming a lot."

Both Kareem and his ex-wife, an avid marathon runner, have tried to provide a good example for their children's health habits. He believes both his ex-wife and his own continued passion for exercise at their age has helped to influence their kids to maintain an active lifestyle.

One of the most recent retirees on the coaching staff is former Lakers point guard Brian Shaw. "It's an obvious fact" he says "that if you ate a certain way while getting all the exercise from the particular sport you played and you stop playing that sport, you can't continue to eat the same way." All his life Shaw was able to wolf down whatever he wanted due to his high level of activity. He tells me the fight to maintain his nutrition is a constant battle especially with the lifestyle he lives. Extravagant meals are constantly available after games, on plane rides, or at hotels. Shaw takes small steps and cuts out little things he once enjoyed. "Drink water instead of soda or juice, it's surprising how much sugar you consume when drinking those kinds of beverages" he warns.

As far as exercise goes, Shaw is a fan of the treadmill and lifts weights whenever he can find time in his busy schedule. He admits that although he is around fitness equipment, it is hard to find the time to squeeze a workout in with all the administrative duties he has as a coach. Finding the appropriate level of fitness was a similar struggle for Shaw especially since players who maintain the peak shape he once shared surround him. He encourages those who have had to face a similar transition to find a level of exercise that is comfortable. In college Shaw was required to run the mile in five minutes before he was able to practice on the court. He admits he can no longer hit this time but he's accepted this as a reality of life. He still runs the mile, and tries to finish it around seven minutes. "It may take a little longer but as long as I'm getting that workout in, I'm reminded I'm doing my part to stay healthy."

Nutrition and fitness are both key ingredients to a long healthy life. We face many shifts throughout our life, no matter our age. Each person may face a different set of circumstances, or deal with the same situations in their own way. Change is difficult but it is a process we must all become familiar with. Kurt Rambis disclosed an analogy I wish to share with all those facing a turning point in their athletic lifestyles. It is much easier to keep moving a heavy boulder up a hill then to stop for a break and get the boulder moving again. Although routines will change, and ideas and fitness will have to be tweaked, it is important to find a balance between diet and exercise that will work for you.

Andrew Bynum and Trevor Ariza: The Road to Recovery
by Zachary Kleiman

The timing of an injury can often be as painful as the injury itself. Just ask Andrew Bynum. Coming off one of the best games of his young career, a 25-point, 17-rebound effort on January 11th versus the Milwaukee Bucks, the Lakers' 7-0 Center landed on teammate Lamar Odom's foot instead of the floor two days later when going for a rebound against the Memphis Grizzlies. With that one play, Bynum shifted from emerging star—having averaged 13.9 points, 9.1 rebounds and 2.7 blocks per game in December—to spectator and fan.

"I didn't realize that I actually landed on his foot. When I saw the replay, I couldn't believe it," Bynum said of the incident.

MRI tests and examinations revealed a bone bruise and a subluxation of the patella. Initially, Bynum maintained hope of returning by the end of the season, potentially for the playoffs. About four months into the recovery, however, he realized that his work on the treadmill was just "not the same" as the live scrimmaging that his knee was not yet prepared for.

"It got to a point where the symptoms just wouldn't allow him to play," Director of Athletic Performance and Player Development Chip Schaefer added, describing the injury.

Thus it was decided that Bynum would have to undergo arthroscopic knee surgery and wait for this, the 2008-09 season, to make his comeback. While watching the playoffs and Finals from the bench was difficult for Bynum, he insists that "walking out on the court and celebrating with [his] teammates" after winning the Western Conference championship against San Antonio was the favorite moment of his career to date. Yet Bynum feels he "could have helped out" and made a difference versus the Boston Celtics in the NBA Finals.

In striving to help the Lakers return deep into the postseason, Bynum underwent intensive offseason rehabilitation.

"I did a lot of squats and other exercises that could get swelling out of the knee area," explained the now fourth-year pro.

Though Bynum is being monitored day-to-day to ensure that he does not develop any swelling, he has yet to miss a practice this preseason. Further, he finally finds himself back in the midst of live competition.

"It really felt great to be out there with my teammates because I hadn't in so long," said Bynum of his first action October 7th against the Utah Jazz.

Schaefer added that while "there will be some challenges ahead, such as playing four games in five nights," Bynum should be up to the task as "he has come back in really good shape."

Trevor Ariza, acquired from the Orlando Magic in October for Brian Cook and Maurice Evans, has faced similar challenges in recovering from serious injury. After seeing his playing time increase every month upon joining the Lakers, Ariza suffered a fractured foot during practice on January 20th. Upon hurting the foot, Ariza was not overly concerned.

"I didn't think that it was serious," he proclaimed.

Essentially unable to move because of the foot injury, Ariza faced a frustrating rehab. However, rather than sitting around and doing nothing, the now fifth-year pro remained positive and productive. As shooting mechanics were one of his biggest weaknesses, Ariza spent his new-found time working on his shot with assistant coaches Craig Hodges and Kurt Rambis.

"We usually don't really have time during the season to break down every detail so it definitely gave me some time to fix things," Ariza said.

For all players, Schaefer stressed the importance of remaining productive during the difficult times of rehabilitation. Ariza working on his shot was "a good example of getting something positive out of it," explained Schaefer.

Unlike Bynum, Ariza was able to return during the postseason. "It was a breath of fresh air," he explained, while insisting that he still wanted to "do more and help his team more."

Schaefer also emphasized the importance of "an environment with a trainer and weight room where guys can feel comfortable and let their frustrations out." It seems that this is a key element of the recovery process. For players, such as Bynum and Ariza, to mentally and physically progress, a positive environment certainly has a large impact.

"You have to know which buttons to push and which days to push harder and which days to back off. You have to provide a safe haven for them to do their rehab and training. It's challenging at times with a guy who is going to be out for a long time," said Schaefer.

Time off the court and apart from teammates is a challenging endeavor for the competitive athletes of the Lakers. Luckily for Andrew Bynum and Trevor Ariza, the wait is over. The opportunity for redemption begins Tuesday, October 28th vs. the Portland Trail Blazers.