Essential Physical Training for Basketball
A successful athlete will tell you this, "If you train hard, you'll not only be hard, you'll be hard to beat." From what I have observed, few athletes, especially physically big players, have the proper work ethic. Most try to get along with what they already have. Those are the people who can't get to the top. If you are aspired to become the greatest, be prepared for the sweat, blood, tears.
But before you go to the gym room to spill your liquids out, remember safety is your first and foremost priority. Here are some general guidelines:
- Begin each session with a warm-up.
- Provide thorough instruction on the exercises. Competent and close supervision is vital in the beginning stages of the program.
- Avoid single maximal lifts (the load you can lift once, i.e. you can t perform two repetitions of the load in succession), in particular overhead lifts, until the end of adolescence. During adolescence, training should be sub-maximal.
- Avoid explosive lifts (high-velocity, low-load lifts) in early adolescence and introduce them with caution in late adolescence. The same applies to high-intensity plyometric (jump) training.
- Progress exercises from using the body weight with a load of low volume to traditional weightlifting exercises with a load of high volume and/or high intensity in a systematic and safe way.
- Progressively overload the training (e.g. apply more load, more repetitions, etc.) in small increments. A general rule is to increase the training load by no more than 10% per week (some individuals may require a slower increase).
- Ensure adequate recovery between training sessions. A beginning training frequency of two to three times per week is desirable.
- Include exercises for all muscle groups and provide balance between opposing muscle groups (e.g. quadriceps and hamstrings).
There are five physical developments must occurs for your maximum potential. They are Endurance, Agility,Vertical Leap, Footwork, and Strength. Either the coach or the player can use this book to draw up a world-class physical development program - one that, in time, will be the fulfillment of youth hopes and dreams.
There are two types of physical endurance. Cardiorespiratory endurance and muscle endurance. Cardiorespiratory endurance is the ability of the body's circulatory and respiratory systems to supply fuel during sustained physical activity. Muscular endurance is the ability of the muscle to continue to perform without fatigue. To improve your muscle endurance, try cardiorespiratory activities such as walking, jogging, bicycling, or dancing. Basketball endurance is different from endurance in other sports. Everything in basketball occurs quickly over a short distance. Conditioning and training should emphasize short, quick bursts rather than long-distance running.
Agility is the most valuable athletic components for guards. Agility has to do with change of direction, the ability to stop and accelerate very quickly. Speed, on the other hand has two components, stride length and stride frequency. It requires athletes to regulates shifts in the body's center of gravity while maintaining balance. Most players must decelerate considerably in order to gain control prior to a quick change of direction. With proper training, you can maintain your speed and change direction at the same time.
Vertical Leap TrainingWith the right training techniques you can increase vertical jump performance significantly. While genetics plays a considerable role in an individual's capacity for peak power, the fact is that very few of your competitors or team mates will train specifically to increase vertical jump power.
Solid footwork is one of the most important skills in basketball, because it is used in ball-handling, rebounding, defense, and more. Having great footwork can help you shake defenders and also shut down opponents. It is an invaluable skill that can make it much easier for you to play well and get noticed.
Strengthening your body is especially important for low post players. The upper body to withstand physical pressure and the lower body to allow vertical and horizontal explosion. It is also equally important for perimeter players to strengthen their hands while they are still young. Many young players have awkward shooting position because they lack strength.
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