Home »
Misc »
How long does it take to get in basketball shape
How long does it take to get in basketball shape
How to Get in Basketball Shape in 2 Weeks
Basketball is a great cardio exercise.
Image Credit: AleksandarGeorgiev/E+/GettyImages
Playing basketball is a cardiovascular activity, so it counts toward your active minutes in a day. However, not everyone can hit the court right away. If you want to play basketball, two weeks may not be enough time to get into basketball shape, but with some work you can improve your fitness.
Video of the Day
How Intense Is Basketball?
Exercise experts measure calories burned and intensity of exercise using a unit of measurement called "metabolic equivalents" (METs). Simply put, a MET is the of energy you burn when you are not active. This can include when you are watching TV, reading or when you are lying down.
According to Harvard T.H. Chan School of Public Health, you burn 1 calorie an hour for every 2.2 pounds of your body's weight. This means that if you weigh 125 pounds, you naturally burn about 57 calories an hour when you are at rest.![]()
The number of calories you burn increases as you increase your activity level. If you participate in a moderate-intensity exercise, such as shooting baskets or walking briskly, you can expect to burn 3 to 6 METs per hour. If you do a high-intensity activity, such as playing a basketball game, you can expect to burn 6 or more METs an hour.
Read more: The Relationship Between Heart Rate and Exercise Intensity
In other words, if you are shooting baskets with minimal running and jumping and you weigh about 125 pounds, you can expect to burn between 175 and 340 calories an hour. However, if you are playing a game of basketball with friends or as part of a competition, you will burn at least 340 calories with each hour of play.
The American Council on Exercise (ACE) provides a calorie calculator based on certain activities. According to their calculator, if you weigh 125 pounds and play a basketball game for one hour, you could burn 453 calories. However, if you are just shooting baskets, you will likely burn around 255 calories in an hour.
Getting Basketball-Ready
If you live a sedentary life, you are almost certainly not going to be able to get ready for an intense game of basketball in two weeks. You will need to build up your endurance and strength to help avoid injury.
The first step to playing a game of basketball is building up your general fitness and endurance levels through a solid exercise routine. Doing cardio like brisk walking, jogging or interval workouts will help you build your endurance. Resistance training, especially exercises like squats that target the lower body, as well as core work, can help you build the strength you need to play basketball.
Read more: How to Get Started Working Out at Home
There are many beginner exercise routines available. ACE recommends any beginner start by walking briskly for 15 minutes. As time goes on, you can gradually increase the amount of time you walk or your speed or intensity. Eventually, you will be able to run while talking.
At this point, you are probably fit enough to play a game of basketball. If you were already pretty fit, you may find you are able to play basketball sooner than someone who is starting as a beginner.
Do not try to rush your fitness. If you push too hard, too soon you run a risk of injuring yourself. If you have any questions, you should talk to a personal trainer. You should also talk to your doctor prior to starting any new exercise program.
Realistic Time Frame and Routines
While two weeks may not be enough time to take you from the couch to the court, you can make some serious strides in your fitness levels after just two weeks of training with more intense training.
A study published in the July 2018 issue of the International Journal of Environmental Research and Public Health followed 13 sedentary people who started doing high-intensity interval training (HIIT) workouts or moderate-intensity continuous cardio. Both groups saw improvements in heart rate variability at the end of two weeks but the HIIT training group saw more dramatic improvements in their cardiovascular fitness.
However, two weeks may not be enough to get you into competitive basketball shape. Even ACE recommends people give their bodies at least four to six weeks to adapt to a new exercise routine. If you are in good shape already, you may not need that long, but if you've never played a sport before or are new to basketball, give yourself at least that long to get yourself basketball-ready.
How to Get Back into Basketball Shape in Only 1 Week
Holidays are the perfect time to rest, to eat and drink, and to get out of shape. All of this is really just not a bad thing to do unless you are an athlete and you have a training plan and some competition waiting just around the corner. To translate your New Year's resolutions into practical, everyday habits, you are going to need something that will move you and not burn you by getting you back into basketball shape. You really need to pace yourself because if you are going balls-to-the-wall on January 1, that typically means you are going to burn out before February.
So, rather than hitting the gym too hard beast mode that is only going to destroy both your body and your will for workout/life, here's a program that'll help you get back into shape the easy and acceptable way.
Even if this plan is designed for basketball players to get them back into basketball shape, with the main focus on exercises that are boosting jump orientated muscles, it still contains drills that are going to activate all of your body in a moderate way so it can be used by everyone.
Second thing why you should try this training program is because it contains drills that are best for fat burning. The exercises are constantly activating your legs and core muscles that just need a lot of energy to perform this kind of movement. The players that are currently using this program have good results in a way that their body fat % got lower after doing these drills for just 2 months.
SWAG Weighted Training Gear | Weighted Vest for Adults & Youth | Adjustable Weighted Gloves
Get in better shape, develop more strength, speed, & quickness just by wearing the SWAG Weighted Vest and/or Weighted Gloves
How to Get Back Into Shape?All you need to do is to go through 3 or more times though one particular muscle group in order to activate it to its full potential.
And, this is exactly what are we going to do, and along the way, we are going to include some low intensity/fat burning cardio (HR<110) just to keep the blood flowing.
There will be no powerlifting, there will be no high intensity running. Just three rounds of complete full body workout with the main focus on the exercises that activate multiple muscle groups and all of that in order not to load just one part of your body that is going to feel sore for the next 2 weeks.
Exercise: Dumbbell Front Squat To Press
Sets: 3
Reps: 12
Weight: 5 kg - 7 kg - 10 kg
Rest: 45 seconds
Exercise: Incline Dumbbell Press
Sets: 3
Reps: 15
Weight: 10 kg - 15 kg - 20 kg
Rest: 45 seconds
Exercise: Plank
Sets: 3
Reps: 30 seconds
Rest: 60 seconds
Exercise: Lying Hamstring Curl
Sets: 3
Reps: 15
Weight: 15 kg - 20 kg - 25 kg
Rest: 45 seconds
Training Aids to Get Back Into Shape Quickly!
If you want to improve your workout routine by adding some really good equipment that is going to help you be in shape all the time even if you are not in the gym, go to Hoopsking and purchase some of our equipment:
Exercise: Lat Pulldown
Sets: 3
Reps: 15
Weight: 30 kg - 40 kg - 50 kg
Rest: 60 seconds
Exercise: Ball Slam
Sets: 3
Reps: 20
Weight: 7 kg
Rest: 75 seconds
Exercise: Walking Lunges
Sets: 4
Reps: 45
Rest: 75 seconds
Exercise: Mountain Climber
Sets: 4
Reps: 45
Rest: 75 seconds
Exercise: Incline treadmill walk
Sets: 1
Reps: 10 minutes
Rest: 75 seconds
Exercise: Sprints
Sets: 10
Reps: 24 meters (court length)
Rest: 60 seconds
Exercise: V Up
Sets: 1
Reps: 20
Rest: 60 seconds
Exercise: Incline treadmill walk
Sets: 1
Reps: 5 minutes
Rest: 75 seconds
Exercise: Sprints
Sets: 10
Reps: 16 meters (3 pt line)
Rest: 60 seconds
Exercise: One hand rise push up
Sets: 1
Reps: 20
Rest: 60 seconds
Exercise: Incline treadmill walk
Sets: 1
Reps: 5 minutes
Rest: 75 seconds
Exercise: Sprints
Sets: 10
Reps: 12 meters (half court)
Rest: 60 seconds
Exercise: Dead-Lift
Sets: 3
Reps: 10
Weight: 40
Rest: 45 seconds
Exercise: Underhand Grip Pulldown
Sets: 3
Reps: 12
Weight: 30 - 40 - 50 kg
Rest: 45 seconds
Exercise: Treadmill Run
Sets: 1
Reps: 20 minutes
Rest: 75 seconds
Exercise: Dumbbell Front Squat To Press
Sets: 3
Reps: 12
Weight: 5 kg - 7 kg - 10 kg
Rest: 45 seconds
Exercise: Squat Jumps
Sets: 3
Reps: 15
Rest: 45 seconds
Exercise: Dumbbell Row
Sets: 2 (each hand)
Reps: 12
Weight: 10-15-20 kg
Rest: 45 seconds
Exercise: Leg Press
Sets: 2
Reps: 15
Weight: 40 - 50 kg
Rest: 45 seconds
Exercise: Bench Press
Sets: 3
Reps: 12
Weight: 40 - 50 - 60 kg
Rest: 60 seconds
Exercise: Treadmill Run
Sets: 1
Reps: 20 minutes
Rest: 75 seconds
Exercise: Sprints
Sets: 10
Reps: 24 meters (full court)
Rest: 60 seconds
Exercise: Treadmill Run
Sets: 1
Reps: 10 minutes
Rest: 75 seconds
Exercise: Plank
Sets: 5
Reps: 30 seconds
Rest: 90 seconds
Exercise: Walking Lunges
Sets: 4
Reps: 45
Rest: 75 seconds
Exercise: Chest Supported Row
Sets: 3
Reps: 15
Weight: 20 - 30 - 40 kg
Rest: 60 seconds
Exercise: Wall Ball
Sets: 3
Reps: 20
Weight: 5 kg
Rest: 60 seconds
Exercise: Barbell Hip Thrust
Sets: 2
Reps: 20
Weight: 20 kg
Rest: 60 seconds
Exercise: Seated Dumbbell Overhead Thrust
Sets: 2
Reps: 12
Weight: 10 kg
Rest: 60 seconds
Exercise: Plank
Sets: 3
Reps: 30 seconds
Rest: 60 seconds
Exercise: Dumbbell Front Squat To Press
Sets: 3
Reps: 12
Weight: 5 kg - 7 kg - 10 kg
Rest: 45 seconds
Exercise: Chin Up
Sets: 8
Reps: 5
Rest: 60 seconds
Exercise: Sprints With Weights
Sets: 20
Reps: 12 (full court)
Rest: 90 seconds
Exercise: Plank
Sets: 5
Reps: 30 seconds
Rest: 90 seconds
Exercise: Jumps With Weights
Sets: 4
Reps: 20
Weight: 2x20 kg, 2x30 kg
Rest: 75 seconds
Exercise: Treadmill Run
Sets: 1
Reps: 20 minutes
Rest: 75 seconds
Day 7 - Rest
Final Word on Getting Back Into ShapeThis one week kickstarter plan is designed to boost up every peace of your body's energy burning systems and it is going to bust up your basketball shape in no-time.
These exercises are going to to get you started on the right foot without going overboard. If you haven't worked out at all over the holidays, this total body program will ease you into a full training mode and set you up for success in the new year, and beyond.
Aug 24, 2022 Coach Viktor
Want to just come and throw a ball?
Do you have a free hour on weekdays? On the weekend? Or maybe at night? Put it to good use with the Ball Territory! Think private coaching is expensive? A group is not suitable for you on time? We offer a way out. Come any day, at any time of the day and train on your own at any free site with the same players!
Schedule
Changes in the training schedule are possible, please check the calendar.
Basketball in the ball area
Modern sports center in Moscow for amateurs and professionals of basketball.
Watch the video
Back Forward
Cost
| 7:00 to 16:00 | 16:00 to 23:00 | 23:00 to 6:00 |
| Mon | 500 | 800 | 500 |
| W | 500 | 800 | 500 |
| Wed | 500 | 800 | 500 |
| Thu | 500 | 800 | 500 |
| Fri | 500 | 800 | 800 |
| Sat | 1000 | 800 |
| Sun | 1000 | 500 |
The price includes access to free areas according to the schedule, a locker room with showers and high-quality sports parquet.
There may be changes in the training schedule, please check the calendar.
Subscriptions
- Valid for 1 month
- Weekdays from 08:00 to 15:00
- Valid for 1 month
- Weekdays from 08:00 to 15:00
Leave a request
You must enable JavaScript to use this form.
Name and surname
Phone
Email
Within the framework of the Federal Law No. 152 “On Personal Data”, I confirm that I consent to the processing of the above information. *
Within the framework of the Federal Law No.
152 “On Personal Data”, I confirm that I consent to the processing of the above information. *
Basketball Uniform - Facts Out of Fashion
Basketball Uniform - not just bright clothes that reflect the team's slogan. Often it is worn by fans as a fashionable outfit. And it also helps the players to achieve a better result.
Sportswear has come a long way from handcrafted to industrialized uniforms. In our time, it is difficult to overestimate the role of sports uniforms and equipment. They can make a tangible contribution to the game of the team and affect its morale. It follows that each sport has its own set of equipment and related products for players.
These items range from a simple sweat-absorbing wristband for games like tennis, to safety helmets and shin guards used by hockey players, and so on. Equipment must not be neglected: players know that in this case they put at risk not only the spectacular part of their performance, but also their safety.
Now almost every sport has a set of standard requirements for uniforms and equipment.
Look at basketball: balls, shorts, jerseys, shoes, etc. etc. are all vital parts of the structure as a whole, without which it cannot function properly. Basketball is a very energy-intensive game that requires a lot of concentration, with constant movement around the court. It is unlikely that the player will have a few seconds when he can just stand quietly. From the moment the ball starts to bounce around the court, so do the players - with it in their hands or in pursuit of it.
The standard size of an NBA basketball is 74.93 cm (29.5 inches) in diameter. Basketball leagues usually have clear specifications for balls used in official competition. Weight, inflation, pressure, rebound, circumference, materials used, everything counts.
Basketball jerseys are part of the players' uniform. Fans also wear them - as a fashion accessory or as a symbol of their favorite team. Shirts must be designed to provide maximum comfort to the athlete during the game.
Players run, jump, push during the game, therefore, T-shirts must be durable and elastic in order to provide maximum freedom of movement, not to constrain them.
Basketball shorts are slightly different from those used in other sports such as football and athletics. They are usually knee-length and loose-fitting. Basketball shorts are made from synthetic and nylon fabrics. This is because these materials are great at absorbing sweat, they are also very light and are designed to provide comfort to the player as they stretch well during play.
In basketball, the ball is held with the hands and passed in order to finally hit the basket. It may seem like the hands are doing the whole game, but as in any other ground sport, the player's footwork largely determines the result. That is why a lot of effort goes into the development of basketball shoes.
Lightweight and comfortable are the basic requirements for shoes (as well as for other items of equipment such as T-shirts and shorts).
