What are you training for?

It is not enough to just say, “I’m grinding” or “I’m working hard.” If you don’t know why you’re training, you will struggle to stay consistent when motivation runs out. In this episode, I break down the three types of goals every player needs:

• Outcome goals – the big dream you’re chasing
• Performance goals – measurable checkpoints along the way
• Process goals – the daily actions that build real progress

I also explain why your “why” has to be strong enough to get you out of bed on the dark, rainy mornings when you don’t feel like working.

🎧 Listen now, write down your goals, and start building your future.

Chapters:

00:00 Understanding Your Training Purpose
02:57 Setting Effective Goals
05:55 Breaking Down Goals into Actionable Steps
09:04 Finding Your Deep 'Why' for Motivation
12:11 Writing Down Goals and Taking Action

Why you cannot fake the work? Too many players focus on looking like they are working hard on social media, but the truth always shows up in games and practices.

I share what real work looks like—consistent effort, tracking progress, and doing the boring basics when no one is watching. I also explain why skipping the hard parts, faking sprints, or only doing drills you already master will hold you back.

My goal with this short episode is to remind you that greatness comes from unseen hours, honest effort, and consistency, not highlight reels.

🎧 Tune in, share it with a teammate who needs to hear this, and let’s start the week on the right note.

Takeaways

• Understanding your 'why' is crucial for motivation.
• Goals should be meaningful and personal.
• Daily actions are essential to achieving long-term goals.
• Measurable performance goals bridge the gap to ultimate goals.
• Asking 'why' multiple times helps uncover deeper motivations.
• Writing down goals increases accountability and commitment.
• Training should align with personal aspirations and values.
• Success requires consistent effort and self-discipline.
• Visual reminders of goals can enhance focus and determination.
• Inspiration can come from wanting to help others succeed.

Chapters

00:00 Finding Your Why in Training
02:53 Setting Effective Goals for Success
05:43 The Importance of Daily Actions
08:47 Digging Deeper: Understanding Your True Motivations
11:42 Writing Down Goals and Taking Action

Alvaro Cardenas, Spanish point guard, NCAA assist record holder at Boise State, and now newly signed Euroleague professional with Valencia.

Álvaro opens up about where his competitiveness comes from, how playing multiple sports shaped his development, and the mindset that carried him from backyard battles in Spain to breaking NCAA records. We also dive into:

• Why specializing early in one sport may hold players back
• The weight room work that helped him catch up with NCAA athleticism
• Lessons learned from transferring schools and adapting to new roles
• How visualization, self-talk, and mindset training became game-changers

This is an episode full of practical lessons for any young player dreaming about college basketball or going pro.

🎧 Listen now and don’t forget to subscribe and share!

Chapters:

00:00 Introduction to Alvaro Cardenas
01:09 The Roots of Competitiveness
05:04 Choosing Basketball Over Other Sports
08:17 Transitioning to Basketball in the USA
12:15 Physical Development and Maturity
13:47 The Decision to Transfer Schools
16:17 Consistency and Hard Work in Performance
19:21 Developing Decision Making and Skills
25:36 Training During the Season
26:20 Optimizing Training for Rest and Performance
27:59 Managing Turnovers and Creativity on the Court
30:00 Mental Resilience and Self-Talk in Basketball
31:56 The Importance of Mindset and Motivation
36:03 Working on Mental Skills and Visualization
41:01 Transitioning to Professional Basketball
44:01 Reflections on Challenges and Growth
48:00 Memorable Moments and Advice for Young Players

In this episode of "Basketball Body and Mind," host Stan sits down with Mihai Raducanu, a renowned skill development specialist and basketball coach from Ontario, Canada. Mihai shares his holistic approach to player development, emphasizing the importance of mastering basketball fundamentals such as ball handling, dribbling, and shooting. He discusses the challenges young players face today, including the influence of social media and the need for a strong mental game. Tune in to learn how Mihai's unique coaching philosophy has led to success at every level, from youth teams to the Euroleague and NBA. Discover the keys to developing not just as a player, but as a person, and how these lessons translate to winning both on the court and in life.

00:00 Introduction to Mihai Raducanu
02:24 Skill Development in Basketball
07:11 Team Concepts and Holistic Development
10:00 The Five Aspects of Player Development
16:34 The Importance of Defense
20:56 High Performance vs Recreational Athletes
24:47 Understanding the Why in Basketball
29:21 Tailoring Training to Individual Needs
35:10 Coaching Philosophy and Accountability
37:14 Building Trust and Accountability in Coaching
39:14 The Role of Assistants in Coaching
41:33 The Holistic Approach to Leadership
42:21 Long-Term Athlete Development Across Age Groups
43:54 Teaching Fundamentals to Young Athletes
49:56 Progress Over Age in Player Development
52:15 Navigating Life Through Basketball
58:43 Defining Mihai Raducanu
01:00:20 Valuing Truth and Communication in Players
01:04:05 Advice for Young Athletes

Solo episode. I review key themes from previous episodes, emphasizing the importance of professionalism, long-term development, mental toughness, and effective communication in basketball. I discusse insights from a doctoral thesis on young athletes' potential and shares valuable lessons from Drew Hanlen's book, 'Stop B...Sing Yourself.' The episode concludes with key takeaways for aspiring athletes to reflect on their journey and commitment to improvement.


Takeaways

• Professionalism is a mindset that influences success.
• Long-term development is more valuable than quick success.
• Mental toughness helps athletes overcome adversity.
• Training should always be purposeful and intentional.
• Effective communication with coaches is essential for growth.
• Potential in young athletes is multi-dimensional and not solely based on talent.
• No single test can predict an athlete's future success.
• Traits like grit and coachability are crucial for long-term achievement.
• Tracking progress and accountability are vital for improvement.
• Being brutally honest with oneself is necessary for growth. 

Chapters

00:00 Introduction to the Solo Episode
00:56 Recap of Key Themes from Previous Episodes
16:51 Understanding Potential in Young Athletes
34:25 Insights from Drew Hanlen's Book
50:04 Conclusion and Key Takeaways

In this episode, Stan interviews Nikolaos Noumeros, a former college basketball player from the Czech Republic, who shares his journey of transitioning to basketball in the USA. They discuss the importance of strength training, mental preparation, and the challenges faced during his college career, including injuries and the competitive environment. Niko emphasizes the significance of support from family and friends, the need for time management, and the value of adapting to new situations. He offers advice for aspiring athletes and reflects on his experiences, highlighting the growth that comes from overcoming adversity.

Takeaways

• Nico initially underestimated the importance of strength training.
• The competitive environment in the USA was more intense than expected.
• Injuries can be turned into opportunities for growth.
• Support from family and friends is crucial during tough times.
• Mental preparation is as important as physical training.
• Time management helps reduce stress and anxiety.
• Adapting to new environments is essential for success.
• Finding ways to improve despite setbacks is key.
• Listening to experienced athletes can provide valuable insights.
• Every experience, good or bad, contributes to personal growth.

Chapters
00:00 Introduction to Nico's Journey
03:01 The Path to College Basketball
05:58 Adapting to the Competitive Environment
09:08 Physical and Mental Preparation
11:50 Overcoming Challenges and Injuries
14:58 The Importance of Support
18:01 Advice for Aspiring Players
20:54 Mental Preparation and Habits
23:52 Routine and Time Management
27:08 Strength Training and Conditioning
29:56 Transitioning to Professional Basketball
32:53 Final Thoughts and Key Takeaways

Paulus Malasauskas shares his journey from a young basketball enthusiast in Lithuania to navigating the challenges of playing abroad in Sweden and Spain. He reflects on the emotional and practical challenges he faced, the importance of mentorship, and the lessons learned through his experiences in youth sports. The discussion emphasizes the significance of planning, resilience, and personal growth in the pursuit of athletic and life goals. In this conversation, the speaker reflects on their journey from being a player to a coach, emphasizing the importance of mental preparation, training routines, and the challenges faced by young athletes transitioning to professional basketball. They discuss the significance of developing professional habits and the need for patience and consistency in achieving success. The conversation also highlights the qualities that make a player stand out and the red flags to watch for in young talent.

Takeaways

• Started playing basketball at age six, inspired by local team success.
• Moved to Sweden at 15 to follow a coach, driven by love and fear.
• Faced challenges adapting to life and basketball in Spain.
• Struggled with school and language barriers while pursuing basketball.
• Learned the importance of planning and consistency in achieving goals.
• Realized that emotional decisions can lead to unexpected challenges.
• Gained valuable life experiences through basketball journeys abroad.
• Developed resilience and adaptability through various challenges.
• Emphasized the need for mentorship and guidance in sports.
• Reflected on past experiences with a focus on personal growth. I started to work on my body like I never before.
• I was leading the team. I was a captain.
• If you need to push young players, that's a red flag for me.
• You have to believe in the work you put in.
• Be consistent with your routines.
• Patience gives you fruits, lemons.
• You can be professional before turning pro.
• Everything happens faster as you climb.
• You need to have that inner motivation.
• The importance of having a plan, even if it changes.

In this episode, Stan interviews Louis Stormark, a Danish basketball player who shares his journey from starting basketball at 14 to navigating the challenges of college sports in the USA. Louis discusses his early influences, the transition to playing for Zalgiris, the importance of balancing academics with athletics, and the impact of injuries on his career. He provides insights on choosing the right college and the realities of being a student-athlete, emphasizing the importance of effort over destination in achieving success. 

In this conversation, Louis Daniel Zimpita Stormark shares his journey through multiple surgeries and the mental resilience required to overcome significant physical challenges as a young athlete. He discusses the warning signs of injury, the setbacks he faced, and the importance of support systems. Louis reflects on his experiences in college basketball, the cultural differences he encountered, and the valuable life lessons learned through adversity. He emphasizes the significance of believing in oneself and finding motivation in difficult times, ultimately highlighting that success is not solely defined by professional achievements but by personal growth and perseverance.

Chapters
00:00 Introduction to Louis Stormark's Journey
02:59 The Path to Basketball: Early Years and Influences
05:50 Transitioning to Zalgiris: Opportunities and Challenges
08:54 Navigating College Basketball: Scholarships and Expectations
12:09 Choosing the Right College: Insights and Advice
14:53 Balancing Academics and Athletics: The Student-Athlete Experience
18:04 Injuries and Their Impact: A Personal Struggle
21:10 Expectations vs. Reality: The Freshman Year Experience
28:29 The Warning Signs of Injury
29:09 The Journey Through Pain and Surgery
30:31 Facing Setbacks and Seeking Answers
32:29 The Decision to Change Course
34:30 Rehabilitation and the Road to Recovery
36:18 Mental Resilience in the Face of Adversity
39:28 Finding Motivation and Purpose
42:25 The Importance of Support Systems
44:37 Reflections on Growth and Learning
48:01 Life Beyond Basketball
50:51 The Long-Term Impact of Injuries
51:18 Memorable Moments in College Basketball
53:00 Cultural Differences and Adaptation
54:01 Lessons Learned from Adversity
56:01 Advice for Young Athletes

In this episode of Basketball Body and Mind, we’re joined by global performance coach Žilvinas Kriukovas, who has trained Lithuania’s U16–U18 national teams and now works in China with youth athletes through the Green Fighters Academy.

We dive into building athletes — from 6-year-old kids to elite pros — with a philosophy rooted in movement quality, strength fundamentals and fun.

🎯 What you’ll learn in this episode:
Why coaching kids isn’t about barbells — it’s about movement & fun
How strength & agility training should evolve from 6 to 26 years old
Tools to assess athlete readiness (beyond just weight lifted)
When to use pushups, lunges, trap bar deadlifts, isometrics & more
The mental side of coaching & working across cultures (China vs Europe)
How elite conditioning doesn’t come from parks… but from the court
The importance of teaching why, not just what
—
📲 Connect with Žilvinas: [@zilvinas_coach on IG]
💬 DM him or join his upcoming 1-on-1 online basketball training program


⏱️ Chapters / Timestamps
00:00 – Intro: Meet Žilvinas Kriukovas 
01:00 – Working with 6–13 Year Olds in China   
06:15 – Strength Training for Kids: What’s Safe? What Works? 
08:45 – Gamifying Workouts: Fun + Results 
11:10 – Why Movement Beats Barbell at Young Ages 
14:30 – Teaching “Active Squats” & Owning Range of Motion 
17:00 – National Team Assessments: What He Tests & Why 
20:40 – Pushups, Pull-ups & the Truth About Strength Standards 
24:30 – Why Coaches Need Context Before Programming 
27:15 – Strength for Guards vs Centers: Who Needs What? 
30:00 – Bulgarian Split Squat vs Trap Bar: Real Standards Shared 
33:30 – Kids vs Veterans: Build vs Maintain Strategy 
36:00 – Conditioning: It Belongs on the Basketball Court 
40:10 – Recovery Tips: What Actually Works (Hint: It’s Not Foam Rolling) 
43:00 – Life in China: Turtle BBQs, Chicken Feet & Garage Gyms 
45:00 – Best All-Around Exercise? Žilvinas Picks His Top Two 
47:00 – Final Advice: Balance, Consistency, and Having FUN

Summary

In this episode, Stan interviews Henrikas Paulauskas, a multifaceted basketball professional who shares his journey from player to coach and director of the Shanghai Falcons Basketball Club. Henrikas discusses the importance of building confidence, communication, and discipline in young players, as well as the role of education and experience in coaching. He emphasizes the need for professionalism in basketball and the challenges faced in youth development, particularly in China. The conversation highlights the passion for the game that drives Henrikas and the various forms success can take in a basketball career.

Takeaways

Building confidence comes with a repetition of the shots.
Discipline is hard to implement in China.
Success can come in different forms.
You need to be a sponge to absorb information.
Trust your coach and the system.
Basketball is a difficult sport that needs patience.
You need to work hard consistently.
You can’t skip the fundamentals.
You need to believe in yourself and push forward.
Communication is key for player development.

Chapters

00:00 The Journey Begins: Hendrikas Paulauskas' Basketball Path
03:11 Transitioning from Player to Coach: Lessons Learned
10:48 Building Confidence and Communication in Young Players
15:57 The Role of Education and Experience in Coaching
22:29 Understanding Professionalism in Basketball
30:46 International Influence: Youth Basketball in China
36:06 Passion for the Game: Hendrikas' Ongoing Journey