Similar to current fitness trends, by combining resistance applications with body weight movements, challenge both the muscular system and the metabolic (energy) systems. Resistance cord and body weight applications allow a multitude of movements to develop all aspects of the shoulders, chest and back muscles.īasketball relies heavily on the ability to transition from a defensive movement to an offensive position, from linear motion to a change of direction, and from a power/explosive motion to an endurance type situation. During practice, conditioning can and should involve upper body strengthening to enhance both power and stamina. At the developmental level (i.e., high school and middle school), many times basketball athletes have minimal opportunities to enhance strength and power in the weight room setting, or are negated weight room space and time to out-of-season sports like football or baseball. All aspects of the front, back and lateral shoulder complex are involved in offense (shooting, passing, dribbling) and defense (rebounding, post moves, defensive position, blocking shots) situations. While this video has the top leg elevated on the wall, placing it on a bench would also suffice.Upper body strength for basketball athletes is essential for power and endurance applications on the court. The star crunch 2.0 not only improves endurance of the core, it also increases strength in the adductors-the inner thigh and groin muscles that are often injured. Whether you’re pivoting or boxing someone out, your core needs to be strong, yet mobile. Core StrengthĬore strength is also a vital component to help you maintain control throughout a game. Practicing proper landing technique while coordinating the hips, knees and ankles to work together is key to preventing injuries. However, often neglected is the decelerating (down) phase of the jump. The acceleration (up) phase of this exercise is going to improve power in your glutes and quadriceps. A note of caution: All to often, athletes spend the majority of their time training for explosive movements. While box jumps are a great tool to improve your vertical jump, try skater hops to improve single-leg power. Power is necessary to jump to grab a rebound. Clifton uses the 45 lunge combo because it helps to mobilize the hips and conditions your legs for those quick changes. AgilityĪgility, the ability to make cuts toward the ball and away from defenders, requires sudden changes in directions. Because this exercise requires weight transfer from one foot to the other, it also increases ankle strength and balance. Clifton Harski, Head Coach and Director of Programming for Fitwall, and an avid basketball player, likes using the three hop lateral speed skater to enhance footwork skills and to improve lateral power. Playing both offense and defense requires coordination. Run at a vigorous pace for two minutes (RPE 7-8) and then jog at a lighter pace (RPE 2-3) for one minute. Use the Borg Rating of Perceived Exertion (RPE) Scale to help you determine your intensity. A great way to increase endurance is through interval runs. Incorporating these exercises, which focus on fitness components essential to basketball, into your fitness routine will help keep you at the top of your game.Ĭontinuously running up and down the court taxes your aerobic system. But for those who are playing basketball in adult leagues year-round, improving your skills and staying healthy is not limited to one month a year. March Madness is almost here-an exciting time for basketball fans.
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