Smelling like a Rose

Strength and conditioning coach Dan Rose says balance and footwork are the keys to an athlete reaching his physical potential to excel in competition.

In boxing, Rose says the combination of strength and speed equals power. It’s the classic formula that fighters use to maximize the impact of their punches. But without balance and footwork, Rose says there can be no impact.

That’s why Rose doesn’t encourage plyometrics unless there is fundamental grounding in footwork and balance.

For Rose, everything starts with the basics. In basketball, he stresses balance on offense and staying in the center on defense. Those principles are also anchored on footwork and balance.

When Rose works an athlete in the gym, his goal is to transform him into a cocked gun. There’s a difference between a loaded gun and a cocked gun, he explains.

"If you’re a cocked gun, you’re always ready to explode," he continues. "You’ve got the extra edge over a gun that’s just loaded but isn’t cocked. My objective is to make a basketball player elevate just as high in his first jump as his second or third in going for a rebound, to make a fighter throw one punch after another with as much power. It’s all about going from good to better to best."

Rose says he trains an athlete to be exceptional, to be the best he can be, to outplay and outdo his opponents. He calls it synchronizing the body for power.

At Air 21, Rose singles out Philippine Basketball Association (PBA) slam dunk champion Niño Canaleta as a phenomenal athlete whose explosiveness comes naturally. He often plays one-on-one against Canaleta to test his skills and gets burned in the process.

"Niño’s length is an advantage," he says. "I’ve seen him stretch out and leave his defender behind to score a layup at the post. When he was playing for the University of the East, you could already see his potential. He always gave us (La Salle) a hard time. Niño’s the type of player who shouldn’t bulk up because the added weight will take away his explosiveness. He’s so gifted that I think he’d be competitive in the NBA (National Basketball Association) slam dunk competition."

Rose says he’s in a good situation at Air 21 which he rejoined after the players asked him to come back with Bong Ramos as coach last season. He had left the Express when previous coach Derick Pumaren exited.

"Coach Bo (Perasol) lets the players play," says Rose. "He’s the first to admit he doesn’t know it all and that’s humility for you. He relies a lot on Ricky (Dandan), his assistant. He listens to his players and management. He’s made us an exciting team."

Rose says in the best-of-five quarterfinal series against Talk ‘N’ Text, the de Ocampo brothers–Yancy and Ranidel–are playing major roles and making significant contributions.

"Ranidel has always been willing to work hard in the gym and that’s why he’s improving by leaps and bounds," he says. "As for Yancy, his nemesis is himself. Because he’s 6-9, he doesn’t push himself enough. To a certain extent, his size is a disadvantage because it makes him take things for granted. He just shoots over people. But against Asi (Taulava) and his former team, he’s got a point to prove. Yancy and Ranidel are both talented players who will eventually live up to their potentials. I’ve always liked Yancy. I was in coach Derick’s staff when FedEx drafted him first overall."

Rose reports that former FedEx import Anthony (Pig) Miller was hoping to make an NBA comeback this season. "There were four teams interested and he wanted me to fly to the US and get him in shape for camp," he adds. "But things didn’t work out. He’s now playing somewhere in Europe."

Rose says dancing is one way to improve balance and footwork. New York guard Stephon Marbury is fleet-footed because he loves to dance, notes Rose. Los Angeles Lakers’ guard Kobe Bryant is a dancer, too.

Will this mean opening a spot in a basketball team’s coaching staff for a dance instructor."

Throughout his career as a personal trainer, Rose has worked with all shapes and sizes of athletes in different sports. At the 24-Hour Fitness gym in Vallejo, California, he trained basketball players, martial arts practitioners, professional boxers, tracksters and even an ice skater. In South Africa, he toughened up a youth tennis star.

No matter the sport, Rose says he always starts his training program with lessons in footwork and balance.

It’s no wonder Air 21 and Talk ‘N’ Text–two teams that employ Rose’s services–are the PBA’s fastest guns today, leading the league in offense. They’re quick. They play up-tempo. And they thrive in transition. Rose wouldn’t have it any other way.