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How to be a strong basketball player


How to Become a Better Basketball Player

Do you play basketball? Have you ever thought of becoming the best player in the court? This article is here to help you improve your basketball skills and become the best in the game. You have seen the list of the best basketball players in the world.

The likes of LeBron James, Michael Jordan, the late Kobe Bryant, Shaquille O’Neal, and Magic Johnson all started like you. All they had was a dream and no skills. How did they make it? What made them rise to become the best basketball players of their times? Was it their condition, skills, strength, agility, and power?

In this article, we’ll look at the best tips you can borrow to become the best basketball player. Let’s go!

Be fearless

Do not be afraid to fail. It is through mistakes that we learn. Always encourage yourself to beat the records you have set. Do not see yourself as weak or someone who can’t do it. Never mind what your friends, family, or teammates will say. Try to overcome your fears. Hit the gym, train hard, and go the extra mile to improve your weaknesses. Avoid saying there is a stretch or part you can’t play. Try harder, and in the end, you will notice some good results.

Know your role

Know where you have been positioned in your team. Remember that you are not working alone but as a part of a team. Know your position on the court and acknowledge it. You can’t be everywhere, doing everything. If you are not comfortable with the role you have been allocated, talk to your teammates or coach. Ask for a change to a more suitable position.

By knowing your part, you will put all your skills into it, practice and hone your skills to become the best. Also, understand who is your immediate teammate, your role mate, and what roles your teammates are taking.

Learn and study the game

Always try to learn and practice the game to be the best. There are many resources out there that you can read or watch to become the best basketball player. YouTube can be an excellent platform for training.

Vertical jumps, especially, can be hard to learn if you are new in the game. Luckily for you, this excellent vertical jump resource has done the hard digging for you, with a review of the top exercises you can utilize to enhance your vertical jumps quickly.

As opposed to most exercises out there that can be faulty, these are known to deliver the right results within a short timeframe. You only need to set your goals and dedicate yourself to them.

You might have the best skills, but without dedication, you won’t succeed. Understand the game and dedicate yourself to becoming an all-time performer.

Give your all

When practicing, playing or training, always try to give your best. Do not look at what anyone else is offering. Just try to be you and give it all you have. Avoid excuses and complaints, and always try to accept criticisms and corrections from your coach or people who are more experienced than you.

Take mistakes as a stepping stone and accept where you are wrong while improving on your weaknesses. Errors enable every individual to enhance, so make them work to your benefit.

Keep improving your skills

Being skilled in a game does not mean you stop acquiring more. Always try to learn from others and also through online platforms. With the advancement of the internet and other learning modules, you can easily acquire new skills even without paying for them.

Remember, in any field, the more you focus on one thing, the more you lose on improving others. It would be best if no skills were left behind. Follow the trends and be updated on every aspect of your game.

Avoid complaints

Do not be a complainer when you lose something. Never blame your coach or teammates when something does not work out. Be responsible and always learn how to fix issues. However, you need to accept that some situations are not within your control and always avoid anger, stress, and bad attitudes towards your teammates.

If possible, always encourage team building to bond with your teammates. Avoid evil thoughts and emotions while in the game. Focus on scoring and give it your best.

There are other tips which you can also borrow that include training both your body and mind, along with developing other capabilities. In this article, we have discussed some of the main aspects of improvement, hoping they will help you in your basketball career. Always try to give your best no matter the situation.

There is much competition out there, and everyone at any time hopes to outshine you. Use the advice provided in this article plus others to make yourself better. Provide your best to be on the top of your game.

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How to become a better basketball player, according to NBA legends

You play pickup ball with your friends each week, but you can’t seem to keep up.

You’ve been working hard in the gym, hitting the weights to boost your fitness, but nothing seems to be working. The best way to sharpen your skills on the court? By picking up tips, tricks, and training suggestions from some of the best professionals in the sport.

Whether it’s boosting your speed, stamina, shooting, or mental toughness, we have some options for you to help your pickup skills.

Here’s your basketball training guide:

Passing

Jason Kidd – former NBA point guard, Milwaukee Bucks head coach

Back when he was age 34, Jason Kidd had one of his best seasons, joining greats Oscar Robertson and Magic Johnson as the only players to average at least 13 points, 9 assists, and 8 rebounds per game. Kidd shares some tips on how to deliver pinpoint passes and achieve your personal triple-double: strength, speed, and endurance.

Passing Skills

“I always felt passing isn’t so much working on passing as it is anticipation: What does the eye see, and can the mind relay that to my body? What does this guy like to do? Does he like to go right or left? If I see somebody is going backdoor, can I get it to him in stride so that he can catch and finish?”

Hand-Eye Coordination

“How do you work on sight and passing? Try to throw a strikeout in the [batter’s] box. If you are playing strikeout with a buddy, if you see he doesn’t like the ball inside, can you throw on the inside corner on the plate consistently? I think this is good for anybody with a son or daughter—can you throw pitches to an 8-year-old consistently where you know he or she can hit it? Can you throw the ball so it is in their sweet spot? That isn’t a very easy thing to do.”

In the Gym

“I do a lot of leg work—stepups with 30-pound dumbbells, leg press, calves and calfraises—and I do situps in between each set. I’m a big fan of Pilates for maintaining your strength. I can go an hour or 30 minutes to stretch and work on my flexibility and my abs. I don’t run a lot, but I do try to swim five times a week. I also play one-on-one with a good friend not so much to beatng him but more to chase him, stay in front of him, andmove my feet.”

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Stamina

Kobe Bryant – Retired NBA legend, Los Angeles Lakers

When he was at his peak, Bryant was the NBA’s best overall scorer. Over the years Bryant bulked up with a regimen that combined Olympic lifts with track work. He shared his secrets for playing with the same intensity each time you hit the court.

Conditioning

“You want to make sure you go into the upcoming season in tip-top shape. My conditioning comes from running, whether it’s on a track, on a field, or on the court itself just doing suicides or sprints. Whatever your program is, the key is to push yourself to a level where you’re hurting. You can’t gain conditioning without going through it. You’re going to have to feel some pain, you’re going to have to feel like your lungs are burning, that sort of thing.”

Consistency

“If you watch me train, it doesn’t look like I’m overexerting myself. It’s an everyday thing. You have to abide by your program religiously.”

In the Gym

“During the season, I focus a lot on weight training, building up my strength level as the season progresses. Clean pulls, deadlifts, Romanian deadlifts, back squats, things of that nature. In the off-season, it’s about getting stronger as well as more agile. Then, obviously, you want to get on the court and work on your skills. I shoot between 750 and 1,000 makes a day.”

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Shooting

Cuttino Mobley – Former Houston Rockets, L.A. Clippers guard

The former Clippers and Rockets guard was one of the best 3-point shooters in the league during his playing days. Here’s how to shore up your own longdistance stroke.

Warm-Up

“Start in at the rim, almost like a layup with jump-shot form, and shoot about 100 shots inside, then start moving farther out. It’ll just become muscle memory from repetition.”

Proper Form

“Tuck your elbow and line it up with your knee, and don’t shoot at the rim, shoot up over it. Put some air under the ball so you give it a chance to go in. Pretend you’re picking an apple out of the basket. Reach up, go inside the basket with your release, andfollow through with your index and middle fingers. That’s what your form should be: up, pick the apple out of the basket, then back down. You don’t want to be leaning back when you shoot, either; you just want to go straight up and come down on the same spot.”

In the Gym

“Do as many pushups pullups, and dips as you can. Your jump shot comes from your triceps and your wrist strength. You don’t have to be lifting all those weights to shoot.”

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Speed

Leandro Barbosa – Phoenix Suns guard

Leandro Barbosa, “the Brazilian Blur,” previously won the Sixth Man Award earlier in his career, partly because he’s proven himself to be faster than just about anybody in the NBA. His experience will help improve your speed.

Take Up Soccer

“When I was a kid, I used to play soccer without shoes on the street. I don’t have a lot of ball-handling skills like Steve Nash, but my thing is just to get the ball down the court and score. Soccer really helped me develop my quick feet.”

In the Gym

“I don’t do a lot of upper-body stuff, but I do leg presses, Romanian deadlifts, and some other lower-body work every day. I also try to do exercises while I’m wearing a weighted shirt. People say it can be bad for your knees, but I do a lot of exercises with it on to keep my legs strong. Sometimes, I’ll just walk around the locker room with it on. Then, when I take it off, I can really feel the difference.”

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Mental Toughness

Gilbert Arenas – Former Washington Wizards guard

“Basketball is all mental,” says eccentric guard Gilbert Arenas. “Everyone’s talent is the same, but the mental aspect separates stars from superstars.” Heed his advice and be as tough upstairs as this former clutch shooter.

Redirect Your Energy

“My confidence got hurt coming into the league [Arenas was drafted 31st overall in the second round; he expected to go higher], but after seeing an old highlight tape, I realized that it’s just basketball. I put all my frustration and energy into basketball for two weeks. I did it, and I got to play, and I just decided that [my intensity] is what got me on [the team], and this is what’s going to keep me on it.”

Find a Training Partner

“You need someone to challenge you, because it keeps you motivated. He’s going to make you work hard for what you do. You need somebody like that.”

The Psychology of Game Winners

“When we play pickup games, I won’t shoot the ball until it’s the last shot,” says Arenas. “I’m the only one who’s going to take it all the way until we lose or we win. I’ve been doing that for the last three years. You have to have that mind-set: If you don’t make it, you have to live with it. As many shots as Michael Jordan’s made, he’s missed three times as many.”

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For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!

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:

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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 to be upset because of defeats, but to learn from them, work on mistakes and not 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:

  1. 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.
  2. Throwing the ball into the wall, turning around and trying to catch.
  3. Throwing the ball into the wall, taking steps alternately to the right, then to the left.
  4. The athlete runs along the wall, throws him some distance ahead of him and tries to catch him.
  5. The basketball player squats, throws the ball against the wall from this position, gets up and catches it.
  6. 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.
  7. 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.
  8. 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.
  9. 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.
  10. 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.
  11. 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:

  1. 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.
  2. 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.
  3. The athlete hits the ball off the floor, moving forward, while turning to the right, then to the left, slowing down his run and, on the contrary, speeding it up.
  4. The athlete mentally draws a certain line on the floor. Then he moves along it, beating the ball off the floor.
  5. The basketball player beats him off the floor, moving forward and at the same time sharply turning either 90 or 180 degrees.
  6. Athlete dribbles by shortening and lengthening his stride.

Practicing dribbling technique in pairs

Basketball player training with the ball continues in pairs:

  1. 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.
  2. Players try to catch up with each other while dribbling the ball.
  3. 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:

  1. Throwing the ball into the basket from various distances, holding it with both hands.
  2. Throws from the shoulder - standing, in motion, then with the right, then with the left hand.
  3. Throwing the ball into the basket from different angles, but being at the same distance from it.
  4. Dribbling it followed by a throw.
  5. Throwing the ball against the backboard.

This workout is for beginner basketball players. An experienced athlete complicates it by setting specific goals: 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:

  1. A special "harness" is purchased for such exercises. But it is successfully replaced by a strong towel tightly rolled into a tube.
  2. The towel is thrown over the athlete's belt.
  3. Either the coach or a teammate is holding the ends of the thing with both hands.
  4. 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.
  5. A pause of 30 seconds is made.
  6. And five more such accelerations with resistance.
  7. 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:

  1. The player stands on the shock absorber with their feet slightly wider than their shoulders. Takes the rings.
  2. Next presses the shock absorber overhead while keeping the arms straight.
  3. Keeps the lower back and arms straight, sitting down until the thighs are parallel to the floor.
  4. Returns quickly to starting position.
  5. 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:

  1. The athlete stands at point-blank range.
  2. Takes as large a step forward as possible with the right foot and places his foot to the right of the hand.
  3. In this position, the basketball player lingers for a couple of seconds.
  4. 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.
  5. Return to starting position.
  6. The same exercise is repeated for the left leg.
  7. 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:

  1. Place an empty basket exactly under the ring.
  2. Distribute five cones along the three-point line. Place a tennis ball on each of them.
  3. The player starts the exercise at the basket.
  4. He quickly runs to the rightmost cone, picks up the ball and puts it in the basket as soon as possible.
  5. Do the same for the remaining cones.
  6. The run is over when all five balls are in the basket.
  7. 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.
  8. 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:

  1. You will need a shock absorber with handles.
  2. Take them in your hands and step on the center of the shock absorber. Your feet should be hip-width apart.
  3. Spread your arms out to the sides and hold them shoulder-width apart.
  4. In this position, take ten side steps to the right, and then to the left.
  5. Repeat five times. This will be one approach.
  6. 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:

  1. Stand with your feet hip-width apart.
  2. Take a dumbbell in your right hand and lower it in front of you.
  3. Bend over quickly while lowering the dumbbell just below knee height.
  4. Strongly straighten the body, move the pelvis forward, “squeeze” with the shoulder from the side of the working leg.

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