T. J. Allan

Born and raised in Gillespie, Illinois, Allan received his Doctorate of Pharmacy from St. Louis College of Pharmacy in 2007. He owns Ageless, a 24-hour gym and sports performance facility in Gillespie, and Pro-Pharm Inc., a prescription compounding pharmacy. Allan is Functional Movement Screen-certified, and he plans to become NSCA-certified this winter. His areas of expertise are natural products, herbals, and dietary supplements—and their effects on the human body. He has also written for "Bluff" magazine, "Fight" magazine, IHoops.com and other online publications about the benefits of supplements and natural products on mental and physical performance.

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Ball-Handling Drills to Improve Your Results in Half the Time

February 11, 2013 | T. J. Allan

The easiest trick to improve efficiency during basketball practice is to perform ball-handling drills with two balls. Our players here at 4th Quarter Training rarely perform a ball-handling drill with just one ball. The reason is simple: if you can dribble with...

The Ultimate Pre-Game Basketball Meal

February 8, 2013 | T. J. Allan

Young athletes, even those who are serious about their game, are typically the worst offenders when it comes to realizing the importance of consuming the proper nutrients. (See Nutrition Guidelines for Basketball Players.) NBA players have their own private chefs, making...

Basketball Players: Build Muscle With Nutrition

February 5, 2013 | T. J. Allan

Each year, basketball becomes more physical. Although height is still the predominant physical attribute of basketball players, today's game requires them also to be strong and muscular. And the best way to build muscle for basketball is to focus on...

Perfecting the Eurostep From the Gym to the Court, Phase 2: Force Propulsion

August 22, 2012 | T. J. Allan

This is the second phase of a 12-week plyometric training program specifically designed to make your Eurostep more devastating. (Catch up on Phase 1.) Here you'll learn how to slingshot yourself higher into the air, using the force absorbed during...

Three Simple Cues to Make You a Better Shooter

August 20, 2012 | T. J. Allan

A good shooter in basketball is virtually guaranteed a spot in the lineup, especially at the high school level. But to get better, you have to work at it. Larry Bird didn't become one of the greatest shooters of all...

Perfecting the Eurostep From the Gym to the Court, Phase 1: Force Absorption

August 13, 2012 | T. J. Allan

The Eurostep is one of the best offensive moves in basketball. Whether you are splitting the defense, avoiding a charge or getting a shot off in the lane, it is extremely effective. Steve Nash, Dwayne Wade and Manu Ginoboli routinely use it...