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How should a basketball player workout
How should a basketball player workout
USA Basketball - The Definitive 6-Week Guard Workout
Here is a six-week training program for a point guard or 2-guard that emphasizes first-step speed and overall strength and explosiveness. Below is the weekly schedule, followed by the specific exercises that correspond with the schedule:
Monday: Upper Body Lift No. 1 and Conditioning
Tuesday: Agilities and Lower Body Lift No. 1
Wednesday: Off
Thursday: Upper Body Lift No. 2 and Conditioning
Friday: Agilities and Lower Body Lift No. 2
Strength Training
Sets: 1-2 sets per exercise
Reps: Reach muscular fatigue between 8-12 reps
Rest: Rest one or two minutes between exercises
Upper Body Workout No. 1
- Chest fly
- Bench press
- Pullover
- Pull-ups
- Lateral raise
- Shoulder press
- Rear delt raise
- Seated row
- Tricep extension
- Bicep curl
Upper Body Workout No.![]()
2
- Pulldown
- Shoulder press
- High row
- Incline press
- Seated row
- Chest press
- Low row
- Decline press
- Upright row
- Dip
Lower Body Workout No. 1
- Squats
- Leg curl
- Walking lunge
- Hip adduction (groin)
- Lower back extension
- Calf raise
- Abs
Lower Body Workout No. 2
- Leg press
- Straight Leg deadlift
- Step-ups
- Hip abduction
- Wall sit
- Calf raise
- Abs
Agility
Here are some drills that will help improve agility, quickness and reaction time.
Drills: Pick 3 drills each workout
Time: Perform each drill for 20 seconds
Reps: Perform 5 reps for each drill
Rest: Rest 60 seconds between drills
Ball Drop
Benefits: Footwork, hand quickness, eye-hand coordination
Reps: 30 seconds
Sets: 4-6
Rest: 60-90 seconds
Instructions:
- Stand arms length away from partner in defensive stance
- Partner holds tennis ball in each hand
- Sprint to ball after partner's throw
- Catch ball before second bounce
- Toss back to partner and sprint back to starting position
- React and sprint to next throw from partner
- Partner should vary distance, direction and speed of throws
Coaching Point: Your partner should vary the hand he uses on throws and constantly change-up the pattern.
For example, throw left hand, left hand, left hand and then right hand because it's much more unpredictable then throwing left hand, right hand, left hand. This forces you to react faster and improve your first-step.
Block to Block
Benefits: Lateral quickness and agility
Reps: 12-15 seconds
Sets: 4-6
Rest: 60-90 seconds
Instructions:
- Stand in lane in athletic position between the blocks
- Partners kneels at top of key behind three point line with two basketballs
- Partner rolls one ball to either block
- Defensive slide to block, tap ball back to partner, slide back to starting position
- React to next roll and repeat
Coaching Point: Don't ever cross your feet and make sure to stay low with your chest up and your hands up and active. You have to stay low to the ground so you can reach the ball and tap it back to your partner.
Your hands should be in front and active like they are in a game so you can catch a pass or grab a rebound. If your hands are in by your sides you can't do these things in a game and you can't perform this drill. And most importantly, work hard. Your intensity of effort during this drill is crucial.
Star Drill
Benefits: Reaction and short burst quickness
Reps: 15 seconds
Sets: 4-6
Rest: 60-90 seconds
Instructions:
- Place five cones around three point line
- Perform athletic movement such as backboard taps, or defensive slides from block to block
- When partner calls number of cone, sprint to cone and sprint back to starting spot
- Continue performing original movement
- React to partner's next call and sprint to and from cone
- Repeat
Coaching Point: Adjust the drill by sprinting to the cone as if you are closing out on a shooter.
Chop your feet as you get close to the cone, get low and keep a hand up to put a hand in the imaginary shooters face. Then sprint back to the start. You can also change the movement pattern used such as sprinting to the cone and then backpedaling back to the start. Each different movement helps work another part of your game.
Highest Point
Benefits: Focus and explosiveness
Reps: 1 jump
Sets: 10-12
Rest: 5-10 seconds
Instructions:
- Player stands in a solid box out position as if about to rebound
- Partner tosses two (to four) different colored balls into the air (you can use painted whiffle balls, racquet balls, or tennis balls for this drill.)
- Partner calls out a color
- Player vertically jumps to catch the corresponding colored ball at its highest point
Coaching point: Player should stay in a low athletic stance and keep their hands up and active.
They should try and keep the caught ball above their shoulders once caught and return to their original stance as quickly as possible.
2 Ball Pick Up
Benefits: First step and lateral quickness
Reps: 1 sprint (plus additional ball pick-ups)
Sets: 10-12
Rest: 30-60 seconds
Instructions:
- Player faces forward and assumes a push-up position (with partner behind)
- Partner rolls tennis balls (in the direction the player is facing) one at a time (with about a one second delay in between rolls) at varying angles and speeds
- Player sprints to the first ball, picks it up and turns around (to face partner), assumes a defensive stance and then slides laterally to pick up the second oncoming ball
Coaching point: Player should spring to his/her feet as quickly as possible and sprint directly towards the first ball rolled. They should pick it up with the closest hand and turn to survey the next ball.
Color Match Up
Benefits: Concentration and agility
Reps: 1 series of match ups
Sets: 6-8
Rest: 15-30 seconds
Instructions:
- Four different colored cones (red, blue, green, and yellow) are arranged in a square about 5-10 yards apart
- A non-matching colored ball is placed on each cone (red ball with yellow cone, green ball with blue cone, etc.). You can use painted whiffle balls, racquet balls, or tennis balls for this drill.
- The player is placed in the middle of the square with eyes closed
- Partner says "Go" and tosses the player a 5th ball (any color)
- Player opens his/her eyes, catches the colored ball, and sprints to the same color cone
- Player then takes the colored ball from that cone and sprints to the same color cone, etc.
- Continue until all of the colored balls match the colored cones
Coaching point: Players should stay low and in an athletic stance and use short choppy steps to close out to the cone.
To make competitive see who can match up the correct balls and cones the quickest.
Conditioning
The primary goal of your conditioning program should be to get in peak basketball shape. There is a huge difference between being fit and being in basketball shape. Being able to run three miles is great for cross-country but not necessarily for basketball. Basketball is a game of starting and stopping and jumping with varying bouts of very high intensity activity. Your conditioning workouts should mimic this. You should aim for each workout to incorporate drills that include sprinting, cutting, back pedaling, defensive sliding, and jumping. The more game-like the drill, the better. You must go all out every rep of every drill in every workout to truly reach your conditioning potential.
There are two reasons why you should participate in a comprehensive conditioning program; the first is for injury prevention. It is important acclimate your body's muscles and joint structures through the specific motions used in basketball.
If your conditioning program only incorporates straight-ahead sprinting (a typical track workout), you will not sufficiently prepare the hip, groin, and ankle areas, all of which are high-risk areas for basketball players. The second reason you need to condition is for performance enhancement. A proper conditioning program establishes a solid fitness foundation and will reduce your mental and physical fatigue toward the end of a game.
A good portion of every game is played in a defensive stance and thus a well-designed conditioning workout should reflect this. You must be trained to stay in, and move from, a solid defensive position for several minutes at a time. Sprints are only a part of the overall program. To get into great basketball shape, your conditioning program must be:
Energy system specific. Your conditioning drills need to be short to medium in duration (15 seconds to two minutes) and very intense with limited rest.
Movement specific. Utilize basketball movement patterns: sprinting, back pedaling, defensive sliding, and jumping (limit jumping and emphasize defensive position).
Stress changing direction (agility) and the importance of being able to plant off of either foot. Emphasize being in a low and athletic stance at all times with hands up.
Progressive. You need to increase intensity, increase volume, and/or decrease rest. Your workouts should get progressively harder.
Drills: Pick 4 drills each workout
Time: Perform each drill for 45 seconds
Reps: Perform 4 reps for each drill
Rest: Rest 60 seconds between drills
Zig Zag
Start in one corner of the court. Sprint to the closest elbow, reverse pivot, and defensive slide to where mid-court and the sideline intersect. Then drop step and sprint to the next elbow, reverse pivot, and defensive slide to the corner baseline. Lastly back pedal (hands held above your head) back to the starting point. Repeat for the desired time or reps.
Full Court Z
Start in one corner of the court. Defensive slide (facing away from the court) up the sideline to mid-court, drop step, and sprint diagonally to the opposite corner (on the same baseline) from where you started.
Then back pedal (hands held above your head) to the corner of the far baseline. Then jog the baseline and begin the drill again from this corner.
Hourglass
Start in one corner of the court. Sprint diagonally across the court to the opposite corner, drop step, and defensive slide (facing the court) to the other corner. Sprint diagonally across the court to the opposite corner, drop step, and defensive slide (facing the court) back to where you started.
Up the Alley
Start at one elbow. Sprint straight ahead to the far baseline, defensive slide to the close sideline, back pedal (hands held overhead) the length of the court, and then defensive slide to the lane and repeat for desired reps or time.
10 Best Workouts for Basketball Players
Basketball, perhaps more than any other sport, is perceived as a game of natural physical gifts. Being tall helps, of course. Having long arms—what broadcasters these days call “length”—makes for good defense.
And some players seem like they were born able to jump through the roof.
So yes, all those traits play a role. But basketball also demands quickness, lateral movement, and explosive power—all of which a player can develop and improve. Even the most physically gifted athletes will struggle to keep up and react quickly on the court if they lack strength in these areas.
Plus, focused training can help reduce the potential of getting hurt. Basketball produces injuries such as sprained ankles, sprained ACLs or MCLs, and chronic back issues that come from playing a physical sport on hard surfaces. “You have to get the lower body stronger so it can absorb force,” says trainer Ken Croner, a former Butler University basketball player and owner of Munster Sports Performance in Munster, Indiana.
Here are 10 basic basketball workouts that will improve your lateral quickness and explosive power while reducing risk of injury.
Pete Williams is a NASM-certified personal trainer and the author or co-author of a number of books on performance and training.
1. Lateral lunge
Why you should do it: The lateral lunge mimics basketball’s standard defensive shuffling motion. More importantly, it opens up the muscles of the groin and hips.
How to do it: From a standing position, step to the right, keeping toes pointed straight ahead and feet flat. Squat onto your right leg, keeping the left leg straight and the weight on the right leg’s midfoot to heel. Squatting as low as possible, keep the left leg straight and hold the position for 2 seconds. Return to standing position and repeat for 10 reps, then switch sides.
2. Glute bridge
Why you should do it: To improve the firing and muscle-recruitment patterns of the glutes, which are important for jumping and explosive movements.
How to do it: Lie face-up on the floor, with knees bent 90 degrees and feet flat on the floor. Squeeze a rolled-up towel between your knees.
Bridge hips toward the ceiling by firing (squeezing) your glutes. Only your shoulders and heels remain on the ground. Hold the top position, then lower the hips to the ground without touching. Repeat for 10 reps.
3. Physio ball leg curl
Why you should do it: Like the glute bridge, this keeps the hips extended and forces the hamstrings to work, ultimately improving leaping ability and posterior strength.
How to do it: Lie face-up with legs straight and heels on a physio ball. Squeeze glutes to raise the hips and pull your hips toward you. Don’t drop your hips as the ball comes toward you. Extend your legs, then repeat the leg curl for 10 reps. Make sure your hips never touch the ground.
4. Lateral bound
Why you should do it: To build explosive lateral power in your legs, which primes players for fast cuts and side-to-side movements.
How to do it: Stand balanced on your right leg, with your left foot on the ground.
Squat slightly with the right leg, then use the leg and glutes to jump to the left. Extend your ankle, knee, and hip, and land on the left leg only, making sure to maintain your balance. Hold for a count of three, then bound to your right. Do 10 reps per side.
5. Romanian deadlift (RDL)
Why you should do it: Jumping higher and being more explosive comes from the ability to hinge from the hips, rather than jumping from the knees. RDLs build strength in the hamstrings, glutes, and back.
How to do it: Stand with feet shoulder-width apart, holding a dumbbell at each side. The weight should be on the back half of your feet. Shift the hips back and lower the dummbells as far as you can while keeping your back straight. Fire the hamstrings and glutes as your return to standing position. Do 10 reps.
6. Alternating dumbbell press
Why you should do it: A jump shot requires full extension through the lats and back along with shoulder stability.
This lift improves all of those areas.
How to do it: Lie face-up on a bench, holding dumbbells at the outside of your shoulders and with palms facing your thighs. Lift both dumbbells over your chest. Keeping one arm straight, lower the other dumbbell, touch the outside of your shoulder, and push it back up. At the top of the movement, push farther with both hands, as if trying to punch the ceiling. Do the same with the other arm. Repeat for 10 reps.
7. Goblet squat
Why you should do it: To develop power in the lower body.
How to do it: Hold a kettlebell with two hands against your chest as if preparing to drink from it like goblet. Squat by sitting your hips back and down, keeping the weight in the heels of your feet without lifting your toes. Maintain contact between the kettlebell and your chest. Your elbows should gently touch your knees. Rise and extend powerfully through the hips. Repeat for 10 reps.
8. Pullups
Why you should do it: An effective jumpshot creates full extension through the lats, back, shoulders, and wrist. A pullup, done properly, mimics such movement, and builds essential all-around back strength.
How to do it: Hanging from a bar with either an overhand or reverse (underhand) grip, pull your shoulder blades back and down to lift your body up. Finish by pulling with your arms. The key is to return to the fully extended position after each rep—otherwise, you’re not reaching full extension, the movement you want on your jumpshot.
9. Single-leg hurdle hop
Why you should do it: By extending through the hip on one foot and landing on that same leg, you’re improving your ability to land and absorb force, reducing the possibility of common basketball injuries.
How to do it: Stand on one leg in front of a line of low hurdles. Hop over one hurdle, sticking and holding the landing on the same leg.
Repeat over remaining hurdles. Land softly, absorbing the force through the hip and glute. Change sides and repeat on opposite leg.
10. Medicine ball squat to press
Why you should do it: By bending at the hips and exploding up, you mimic the proper jumping motion for basketball.
How to do it: Stand holding a medicine ball at chest level. Lower yourself into a squat, keeping ball at chest level. Extending through the hips, launch the ball and your body into the air, throwing the ball straight up and as high as possible.
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Exercises for basketball players, basketball trainings in the gym and on the court
Every year we have the brightest event in the basketball world - the play-offs of the United Basketball League. We invite you to familiarize yourself with the training of the world's top basketball players!
Athletes are already actively preparing for the upcoming matches and getting into better shape.
What do you need to know, how exactly the basketball players of the International United League train?
To do this, we turned to Evgeny Burin, who previously worked with the Russian men's basketball team, and now is responsible for the general physical training of athletes of the Nizhny Novgorod basketball club.
ADIDAS cycle - Self-improvement. Basketball
The program of the video cycle consists of 10 lessons to improve the various qualities of basketball players. As part of the project, Evgeny Burin reveals his professional secrets.
Lesson 1: Back Exercises
This is the first workout in the adidas Self Improvement Basketball cycle. As part of the project, Evgeny Burin, physical training coach of the Nizhny Novgorod basketball club, reveals his professional secrets.
Without a strong back one cannot imagine a healthy person, let alone an athlete. This is all the more important for a basketball player who has to jump and land many times in the game, push and push through the defense.
In this video, Evgeny Burin gives exercises that help professional basketball players to have a strong back.
Lesson 2. Legs
This is the second workout in the adidas Self Improvement Basketball cycle.
Basketball players need strong legs not only to score balls or just jump above everyone else. Legs - this is the main thing due to which the player defends himself and is on the court at the right time and in the right place. Therefore, professionals never work only on the jump and are not limited to squats with a barbell. Evgeny Burin shows how to properly swing the legs of a basketball player.
Lesson 3. Chest muscles
There are a great many exercises for developing chest muscles. Which of them can be used so as not to get the opposite effect, enslavement and loss of mobility, you will find in this lesson. Evgeny Burin gives special exercises that professional basketball players use.
Find the right chest workout for you, just like Euroleague basketball players do.
According to Evgeny Burin, push-ups are one of the most effective exercises for chest muscles. To complicate the exercise, Eugene suggests using weights (dumbbells) and performing various types of push-ups with them: with lifting and with rotation.
To activate different muscle groups, you can take a different position relative to the fitball - it can be under the lumbar part of the back or in the area of the shoulder blades.
Lesson 4. Shoulders, arms. Balance cushion
Some may think that it is very important for a basketball player to have pumped up arms and wide shoulders. But even here you can not concentrate on one thing. Trainer Evgeny Burin tells how, while working on these muscles, at the same time develop the whole body.
Lesson 5. Complex exercises
What can a basketball player take from weightlifting? Yes, at least the classic exercises - a jerk and a push. Evgeny Burin tells how to use them to the maximum benefit for the player.
Lesson 6. Balance and coordination exercises
A basketball player must certainly have a strong and enduring body. But coordination of movements, the ability to land and correctly distribute forces during contact are also absolutely necessary qualities for a player. The trainer offers some simple but very effective exercises.
Exercises for VTB United League basketball players offered by Evgeny Burin seem familiar to you only at first glance:
I add the principle of unstable balance to my workouts. This helps to work out the muscles better. To create such conditions when performing exercises, we will use a fitball.
Lesson 7. Tricky rubber bands
Balance exercises become much more effective when you use resistance. Ordinary rubber expanders are a great help in the work of a fitness trainer.
Lesson 8. Ball out of play
Basketball players may use the ball for other than its intended purpose. With the help of the coach's advice, the most ordinary balls turn into effective simulators.
Lesson 9. Speed endurance. Running exercises
In preparation for the 2007 European Championship, the Russian national basketball team did not run a single cross. Why would an athlete performing on a 28-meter long track run 5 or 10 kilometers in training? Evgeny Burin tells how to make running work really effective.
Lesson 10. Training principles
In the 10th final video Evgeny Burin gives the most important tips. How is work organized in the pre-season? How to distribute loads during the season? How to make sure that the work with the bar does not interfere with the game? How to use the exercises that you have learned from previous editions? You will find all the answers in this lesson.
Strength training of basketball players
Evgeny Burin is sure that in order to achieve the best results, like the athletes of the VTB United League, it is necessary not only to engage in direct basketball training, but also to pay active attention to active work in the gym.
At the same time, you should not be afraid to work with weights and work out each muscle group separately.
Before starting a workout, be sure to do warm-up exercises - warm up the muscles so that they can better perceive the load.
Evgeny Burin is sure that a strong and trained back is the key to success for a basketball player. Here are exercises that will help pump the whole body, like a basketball player from the VTB International League.
Strength training for basketball players
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Try the training program for basketball players from the VTB International League, and you will see that not only have you become stronger and more enduring, but also improved your concentration and stabilization.
typical exercises, basic techniques, specific features of training
Basketball, like any other sport, is a business where success can only be achieved through regular and high-quality training. You need to constantly hone existing skills and develop new ones. Basketball training can be either individual or team under the guidance of a professional coach or independent. In the article, we will consider the basic techniques and proven exercises from the masters, which are suitable for both novice athletes and professionals.
Important Aspects
Many incorrectly believe that in order to become a successful basketball player, you just need to be tall and have a passion for the sport. Not at all. The most important thing is the quality systematic training of basketball players.
A novice athlete should definitely pay attention to these aspects:
- Learning theory. Sport is also a science. The training of basketball players is also important, as well as the study of the rules of this game, methods and methods for honing and developing skills, ball dribbling patterns, and preparing the body for the game.
- Physical development. Basketball training is not always the game itself or the study of its individual techniques. The athlete must be strong, hardy, agile, fast and jumpy. And for this you need to devote time to both classes in the gym and classic jogging.
- Development of technology. Even professional players throughout their careers continue to get acquainted with all sorts of game techniques. They try, work out various tricks to understand what they are good at and what they don’t do very well. A critical attitude here is important for future success. Weaknesses are worked out with the help of special exercises.
- Introduction to tactics. Basketball is not only a physical but also a mental game. Each athlete has his own set of tactics. It is necessary to accurately choose from them the one that is most successful at the moment. The player constantly analyzes the actions of opponents, looking for a good moment to throw or intercept the ball. Novice basketball players get acquainted with existing tactics, determine when they are useful, in what specific situations they are applicable.
- Will power development. If you are asked to describe an athlete, then not in the last place you will name developed willpower. He knows how to set goals and achieve them, not get upset because of defeats, but learn from them, work on mistakes and never get tired of honing his skills, constantly learning new things. Therefore, basketball is not only an exciting team game, but also intense individual psychological work.
In addition to training in the gym for basketball players under the guidance of a coach, an athlete must find time for personal improvement. These are classes at home, on the street and in the gym. In what follows, we present examples of them to the reader.
Practicing catching and passing the ball
In order to accurately catch and pass the ball to teammates, the athlete must learn to feel it and accurately predict the movement. This is helped by the following exercises for training a basketball player:
- Throwing a ball against a wall at the same height but from different distances.
The athlete, accordingly, should try to catch him as often as possible. - Throwing the ball into the wall, turning around and trying to catch.
- Throwing the ball into the wall, taking steps alternately to the right, then to the left.
- The athlete runs along the wall, throws him some distance ahead of him and tries to catch him.
- The basketball player squats, throws the ball against the wall from this position, gets up and catches it.
- The athlete lies on his stomach, throws the ball against the wall and tries to catch it from this position. Then he rolls over onto his back and repeats the exercise from this position.
- A basketball player sits down against a wall and throws the ball at the floor so that it bounces against the wall, and then, hitting the floor again, returns to his hands.
- Throwing a ball into a wall with increasing acceleration. The athlete tries to make the maximum number of passes in a certain amount of time.
- The athlete alternately throws the ball into the wall in various ways: from behind the shoulder, then with the right, then with the left hand, from below, from under the foot, then standing facing the wall, then turning his back to it.
- The basketball player turns with his right side to the wall and throws the ball with his left hand over his back. Then he catches it with his right hand and passes it behind him to his left.
- The athlete stands against the wall, picks up two balls. Further, beating on the floor, throws it into the wall. It is necessary not only to try to catch this object in this way, but also to do the exercise with acceleration.
These are the training elements of professional basketball players. But they are also great for beginners - you need to implement these steps according to the degree of mastery. After the exercises with the wall have been successfully worked out, the athlete begins to repeat them in tandem with another player.
Practicing dribbling technique
The planning of sports training for basketball players is also aimed at teaching the player how to dribble without even focusing on it. To achieve this difficult skill helps regular study of the following set of exercises:
- The player hits the ball off the floor with his right hand, fingers apart. Then he does it with his left hand. After the exercise begins to turn out unmistakably, the player does it, stepping forward. The next complication: alternate right and left hands.
- The player hits the ball from the floor while standing. Then sitting on the floor. The next level of difficulty is lying down. At the final stage, he fights it off, not only being in these positions, but also changing them.
- The athlete hits the ball from the floor, moving forward, while turning to the right, then to the left, slowing down his run and, on the contrary, speeding it up.
- The athlete mentally draws a certain line on the floor.
Then he moves along it, beating the ball off the floor. - The basketball player beats him off the floor, moving forward and at the same time sharply turning either 90 or 180 degrees.
- Athlete dribbles by shortening and lengthening his stride.
Practicing dribbling technique in pairs
Basketball player training with the ball continues in pairs:
- Two players stand opposite each other. One of them dribbles, and the second tries to copy the movements of a friend exactly. Then the slave and the leader change roles.
- Players try to catch up with each other while dribbling the ball.
- One player dribbles the ball while the other tries to retrieve it. Then the athletes change roles.
Practicing throwing the ball into the basket
The training program for basketball players necessarily includes exercises to develop the ability to throw the ball into the basket from various distances. For beginners, they are the most difficult.![]()
Begin training by repeating the following exercises:
- Throwing the ball into the basket from various distances, holding it with both hands.
- Throws from the shoulder - standing, in motion, then with the right, then with the left hand.
- Throwing the ball into the basket from different angles, but being at the same distance from it.
- Dribbling it followed by a throw.
- Throwing the ball against the backboard.
This workout is for beginner basketball players. An experienced athlete complicates it by setting specific goals for himself: to achieve a certain number of hits from the number of throws (for example, 30 shots were made - in 25 cases the ball hit the target).
The next stage is the collective competition. Players of the same team compete to see who hit the target more times, who was the first to throw the ball into the basket from a certain distance, and so on.
Now let's move on to the secrets of the best coaches and players, which will help to significantly improve the quality of your exercises.![]()
Resistance running
Training of a basketball player in the gym is mandatory included in the general training program. Leading coaches introduce into it such an exercise as acceleration with resistance:
- A special "harness" is purchased for such exercises. But it is successfully replaced by a strong towel tightly rolled into a tube.
- The towel is thrown over the athlete's belt.
- Either the coach or a teammate is holding the ends of the thing with both hands.
- At this time, the athlete turns his back to the assistant and, trying to overcome his resistance, tries to run 15–30 meters as quickly as possible.
- A pause of 30 seconds is made.
- And five more such accelerations with resistance.
- Finish the exercise with an acceleration run, but without the harness.
This simple exercise will eventually help the player become the fastest on the playground.
Coordination exercise
We continue to analyze the training of basketball players in the gym.
Next in line is the next exercise, which allows players to dominate the field. This is a squat with an overhead shock absorber. This improves both coordination in movement and power when jumping.
The exercise is done as follows:
- The player stands on the shock absorber with their feet slightly wider than their shoulders. Takes the rings.
- Next presses the shock absorber overhead while keeping the arms straight.
- Keeps the lower back and arms straight, sitting down until the thighs are parallel to the floor.
- Returns quickly to starting position.
- The exercise is done 6-10 times in two or three sets.
Coaches recommend including it in the warm-up just before the game.
Flexibility exercises
Basketball is in many ways a game of distance. Sometimes how far a player can extend a particular limb (without reaching an injury) determines how much distance he can control.
Therefore, in the training program in the gym for a basketball player, one must not forget to include the so-called spiderman steps.
It is this exercise that develops the mobility of the legs:
- The athlete stands at point-blank range.
- Takes as large a step forward as possible with the right foot and places his foot to the right of the hand.
- In this position, the basketball player lingers for a couple of seconds.
- Then he bends his arms so that his elbows touch the floor. If it doesn’t work out, at least with the chest or the tip of the nose.
- Return to starting position.
- The same exercise is repeated for the left leg.
- Do 8-10 repetitions for each leg.
Agility exercises
It's hard to imagine basketball circuit training without agility exercises. After all, an excellent player not only jumps well and hits the basket, but also accurately moves around the basketball court, reacts in time to the rapidly developing situation on the field. For such a skill, not only his speed qualities are responsible, but also unmistakable timing and the correct calculation of his own movements.
The following exercise will help to train all this:
- Place an empty basket exactly under the ring.
- Distribute five cones along the three-point line. Place a tennis ball on each of them.
- The player starts the exercise at the basket.
- He quickly runs to the rightmost cone, picks up the ball and puts it in the basket as soon as possible.
- Do the same for the remaining cones.
- The run is over when all five balls are in the basket.
- In total, during the training, the athlete must do 8-10 such approaches, periodically changing the position of the first cone, from which the movement begins.
- It is also important not to take a long rest between sets - only 30-45 seconds.
Endurance training
Under the basket during a tense game, sometimes a serious struggle develops. And, of course, the most enduring team wins it. But how can a novice player learn endurance? An exercise called the Triangle of Terror will help:
- You will need a shock absorber with handles.
- Take them in your hands and step on the center of the shock absorber. Your feet should be hip-width apart.
- Spread your arms out to the sides and hold them shoulder-width apart.
- In this position, take ten side steps to the right, and then to the left.
- Repeat five times. This will be one approach.
- In total, 5 approaches are needed. Rest between them is 1 minute.
Strength and speed training
Basketball appreciates powerful moves - executed in an explosive, fast manner. That's why speed-strength training is the most favorite among professional athletes.
One of the most effective exercises in this category is the dumbbell snatch with one arm:
- Stand with your feet hip-width apart.
- Take a dumbbell in your right hand and lower it in front of you.
- Bend over quickly while lowering the dumbbell just below knee height.
- Strongly straighten the body, move the pelvis forward, “squeeze” with the shoulder from the side of the working leg.
