And how do you do that? Develop a series of simple fitness tests you can perform in one afternoon. Assess your strength, strength endurance, aerobic endurance, take off power, speed and acceleration and flexibility. You can do 5 or 6 tests in just a couple of hours. Record the results and plan a re-test in 6 to 8 weeks.
There is always some degree of error. Just make a start with where you are today. Instead their basketball training program is split into at least three separate phases…. The competitive basketball season may only last months but a basketball training program stretches the full year round. Add the all-important pre-season phase into the mix and we get a year that looks something like the following….
Even if you only have 2 days a week aside from your games, you can still benefit greatly by splitting each year up in this periodized way.
This is the big picture. The finer details of each session — sets, reps, intensity, specific exercises and drills are covered in separate articles. But resting does NOT mean doing nothing…. You will lose some fitness.
Aerobic Conditioning Spend days per week doing some kind of low intensity, cardiovascular exercise. Avoid running. And avoid playing basketball, even recreationally for at least a few weeks.
This is an ideal time to try your hand at a new sport — swimming, cycling or racket sports. Better yet….
On a scale of 1 to 10 1 being a gentle stroll in the park — 10 being all-out exertion stick to around a level 7. But it can be sensible to spend the off-season following a functional strength program…. The idea is to work stabilizing muscle groups that may have been neglected during the in-season.
A good deal of your time should be spent on core stability. Keep sessions short and avoid drop sets or any other technique that will leave you exhausted. Two to three sessions per week is ample and you can perform your strength sessions immediately before your aerobic workouts if needs be. Perform stretching exercises daily or at least 3 times a week. Be sure to warm up thoroughly first. Wind sprints and gruelling shuttle runs are usually on the menu served up by a merciless coach who loves to see players suffer!
While punishing training sessions WILL still feature in the latter stages of pre-season, it makes sense to start gently and build up. Not only that…. Want more info? Click here. Training endurance is important as it minimises the drop in muscle performance as fatigue builds up. In the final stretch of a close game, one thing often separates the winners from the losers…. Even during strength training , good endurance can help push through a set whilst still maintaining good form.
This concerns movement that occurs over a longer period of time like over two minutes. During practice, endurance training should be limited to an hour or less to help keep your body fresh for technical drills. This endurance weight-training exercise will help strengthen your calves, thus improving your jumping abilities at the beginning and end of games.
Once selected, step up to the machine and place your shoulders under the pads. Let the backs of your feet hang off of the machine and push up onto your toes, using your lower body to avoid straining your back. Lower down to your starting position. Do 15 to 20 repetitions before resting for 30 seconds to one minute. Repeat two more times. Add weight once three sets of 15 to 20 reps become easy.
If you score a point, the defense has to do 10 pushups. If the defensive team successfully stops you from scoring, then you have to do 10 crunches. Rotate offense and defense between each point and play up to The losing team has to sprint from baseline to baseline before playing again.
This endurance training drill will help you improve agility, quickness and stamina with the help of a jump rope. Jumping rope also helps improve your hand-eye coordination as well as your individual timing.
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