Who doesn't like to shoot? Recent studies have revealed that strength training in basketball is vital to improving shooting performance. The first strength-training exercise is the overhead press. After that, do the "Quick" Dumbbell Forward Raise. Now use a 3kg or 4kg medicine ball to do shooting motion. Finally, pull out your basketball and shoot.
Weight training can be the most efficient method for increasing the strength and size of the skeletal muscles. In one common training technique, the method entails lifting increasing amounts of weight, and uses an assortment of exercises and types of equipment to target particular muscle groups. Stronger muscles improve performance in basketball and a variety of other sports.
Endurance conditioning gives you the chance to advance as an athlete and basketball player. Basketball calls for recurring short, high-intensity efforts that use the anaerobic systems much more than they do the aerobic system used for long-duration, low intensity efforts like a marathon. The ability to recover rapidly is vital for a basketball player. Well-conditioned athletes recover more quickly and are able to maintain their high-intensity efforts longer.
Strength and fitness training is regarded as one of the main responsibilities that all college basketball coaches must carefully plan and carry out. The following table illustrates actions and objectives for each phase of training.
|Early off-season||Light aerobic activities
|Last from early May to early June
Slowly shape the body back to the exercise mode from a 2-3 week recovery
|Mid off-season||Weight lifting
Involvement in summer leagues, individual skill workouts, and camps
Two games per week
|Start from late June to early August
Intensify slightly to develop cardiovascular fitness
Concentrate on strength building and muscle hypertrophy
|Late off-season||Aerobic, anaerobic, plyometrics and weight training
Footwork and shooting sessions
|Start from early September to October 14
Attempt to arrive at maximal aerobic form and develop strength, suppleness, jumping and speed
Begin to play more basketball
|Pre-season||Regular basketball practice
|Start from October 14 to season opener
Concentrate on playing skills, lower the resistance of weight but try to develop explosiveness
|Early season||Regular basketball practice
|Lasts from season opener to the start of conference play
Check intensity carefully to avoid injury
Modify the intensity and volume of skill training to preserve fitness
|Mid-season||Regular basketball practice
At least 1x weekly
|During the conference game period
Maximize the anaerobic power and speed; maintain level of strength
|Late Season||Same as above||Maintain the anaerobic power, speed and strength|
A respectable level of strength is necessary for the demands of rebounding, jumping, shooting and playing defense. Women's basketball coaches of Taiwan traditionally did not support the idea of strength training. Then researchers observed a remarkable fact: female players from the perennial champion of Taiwan, Cathay, were usually stronger and more physical compared to other players. The Cathay Team was the only women's team in Taiwan that pursued a regular strength-training program.
Weight lifting and using resistance machines has become increasingly universal for many athletes. Data is showing that enhanced muscle strength decreases the danger of injury, and it permits athletes to develop more power. Resistance training will boost your oxygen capacity, assist in decreasing your body fat, strengthen your muscles and maybe make them larger, enhance the density and strength of your bones, and improve your cardiovascular health.
General guidelines for strength training:
- Always talk to your coach before you start a weight training program
- Be consistent
- Make sure that you're eating healthy, and that your diet is consistent
- If anything appears too easy for you, turn it up a notch
- Confirm that your form is excellent on each lift
- Always make sure that there is someone else around to supervise or spot you whenever you lift weights
- Make sure that you're properly warmed up
- Stay hydrated
Strength training is a great way to develop suppleness, endurance and physical and mental strength. Start out slowly. It's easy to strain or damage your bones and joints if you start lifting too much too fast. Talk to your doctor or coach if something doesn't feel right or if you hurt yourself. You may have to change your weight training routine or take a break.
Without exaggerating the helpful effects, a major approach to improving the general quality of your life is through an exercise program with the emphasis on resistance weight training. Weight training uses resistance to challenge the muscles to adapt and improve either in strength or endurance. The main focus should be on working the muscle, not lifting the weight.
Resistance training, particularly to develop vertical jumping ability, is essential for basketball players, not only in the off-season, but also during the competitive season. Maintaining ample hydration and carbohydrate supply should be the dietary focus for basketball players and others who participate in “stop-and-go” sports because doing so positively impacts physical and mental performance.
Over-training is the enemy of all athletes. Owing to the year round demands and physical nature of their sport, basketball players are particularly vulnerable to becoming over-trained. The risk is heightened in the off-season when players are mostly left to their own devices when it comes to basketball and training related activity. Look out for the symptoms (fatigue, muscle and joint soreness, insomnia) and take a break: competitive athletes should avoid this condition at all costs.