How to be athletic in basketball

USA Basketball - How to Improve Your Court Speed

All athletes need speed -- particularly in a sport like basketball where the first player up and down the court can mean the difference in winning or losing a game.

In the world of sports, the fastest, quickest athletes are usually the most successful. But exactly what kind of speed and quickness is best for basketball?

Many coaches may place too much emphasis on "straight-ahead" speed by, for example, focusing too much of their attention on getting their athletes to run a faster 40-yard dash. In a sport like basketball, this isn't necessarily going to be the kind of speed that's going to make for a more effective player. Seldom, if ever, does a player run baseline to baseline in a straight line, and even if they did, a fast 40-yard dash might not equate to an effectively fast basketball player.

Having fast top-end speed measured at 40 yards wouldn't necessarily make you as effective as perhaps being a bit slower in the 40, but having the quickness and explosiveness to be faster down the court (which is a shorter distance).

Most sprinting in basketball starts from moving or "rolling" positions, not a stationary one. So, some of your training should be spent with that in mind. Performing your speed training from different starting positions such as turning and sprinting from a backpedal, accelerating from a side-shuffle, or running after getting up from the floor (simulating being knocked down and having to get up and hustle down the court) translates into more "real world" training for basketball players than simply lining up at one baseline and sprinting to the other.

This doesn't mean there is no room in your training for that kind of sprinting. It may have a place in your conditioning program--to build, for example, speed endurance. But, don't confuse this type of training with working on your game speed.

Here are three tips that can help athletes plan a program designed to improve their basketball speed:

Build Strength

Before any speed work is done, an athlete must have adequate strength. Without it, you might as well be trying to get a car to go 100 miles per hour with a go-cart's engine. Studies have shown that weight training to build strength can improve running speed. We're not talking about building big muscles here. We're talking about building strong muscles that can help us produce speed.

A basic strength-building program for speed includes strengthening the legs (calves, hamstrings, and quads) with exercises such as calf raises, squats, leg curls and extensions; strengthening the upper body with exercises such as dumbbell (bench) press, seated row, shoulder raises, bicep curls, and triceps extensions; and the core muscles (abdominals and back) by using regular crunches from the floor, stability ball crunches, oblique rotations, and back extensions. These basic exercises and more can help the basketball athlete begin to develop the strength necessary to build speed.

• 5 Exercises To Improve Power

Work on Acceleration and Quickness

Acceleration is the ability to increase velocity. The key here is how quickly you can increase your speed. This is perhaps more important in basketball than raw speed, because unlike a sport like track where all the athletes take off at the same time, basketball players must be quick to recognize when they must start a sprint--such as a rebound leading to a fast break -- and then be able to accelerate quickly. In basketball, having the ability to accelerate from a stationary position or from a moving position is equally important.

Drills such as learning the proper 45-degree body position to begin acceleration, or using the proper arm action in the sprint can be helpful in this type of training. Each of these seemingly simple, but often overlooked aspects to becoming faster can help athletes improve their acceleration.

Don't Forget Deceleration

Training for speed without including deceleration training is like learning to drive a car very fast without brakes. Athletes need effective speed, and effective speed means being fast, but under control.

When a basketball player dribbles fast down the court for a breakaway lay-up, she'd better be able to effectively slow down as she approaches the basket. Otherwise, she's out of control, and will probably miss the lay-up and perhaps even get injured.

Braking or decelerating is extremely important to speed training -- perhaps the most important skill in basketball speed training. This may seem counter intuitive to some, but in order to have effective speed on the basketball court, the athlete must be able to run fast, decelerate or slow down, and reaccelerate into a sprint, cut, or jump. Slowing down properly actually aids in the athlete's ability to reaccelerate. A fast, out-of-control player is not very effective in a game. So make sure that learning proper deceleration techniques are an integral part of your speed workouts.

An extensive discussion about proper deceleration technique is complex and beyond the scope of this article. However, many experts suggest that two key components to good deceleration is in keeping nice flexed or bent knees, and in lowering the athlete's hips during deceleration--whether from a sprint or from a landing.

Always check with your physician before undertaking any exercise program such as those covered in this article.

A Basketball Training Guide for the Complete Athlete

This basketball training guide will help any age and any level athlete prepare themselves for their basketball career as well as help any parent understand what it takes for their son or daughter to be a complete athlete. It takes a lot of practice, determination and ability to be a great basketball player and playing basketball isn’t enough if the athlete desires to be one of the best. I repeat. 

Playing basketball all year long isn’t enough to be a great basketball player. An athlete needs to train for basketball as well as cycle-off a training program and playing. Simply put, the athlete needs to prepare the body for the rigors of the sport and they can do this with a detailed basketball training athletic performance program. To start a journey on being a complete athlete it’s good to understand common injuries in basketball and understanding why basketball athlete should be in the weight room by following five principles. Followed by considerations when assessing and screen the athlete prior to introducing them to a structured basketball training program, and then being aware of the tools needed to strength train basketball athletes, progressive development, periodized programming, as well as other considerations when training basketball athletes to be a complete athlete. 

Injuries can never be avoided; however, a proper basketball training program that includes weight training can help reduce these injuries. According to Mueller Sports Medicine (1), the most common injuries seen in basketball athletes are ankle sprains, patellofemoral pain syndrome (kneecap pain), and ACL Injuries.  Most of these injuries are due to overuse of the specific tendon and ligament, lack of strength in the athlete, and/or the athlete over playing and not taking an off season from the sport. 

Any physical preparation training program for basketball athletes should be started by applying these five principles of training to keep the athlete healthy, strong and mobile to enhance performance. The principles are very important for beginner basketball athletes seeking to stay on the court for long term because they help  build a good base for specific basketball training later on. The application and the five principles for older and more experienced athletes ensure long lasting and reduce of injury throughout their athletic career. 

Good mobility of the joints prevents strain and pain around the joints. basketball is a sport with a great number of jumps and changes of direction. Mobility in upper and lower limbs is critical for shock absorption. Dysfunctional joints leads to compensatory movement patterns which sooner or later leads to micro trauma of the tissues and stress. Furthermore, if the player lacks mobility, his or her force production could be significantly impaired. 

Tendons connect muscles to bones and transmit force from muscle to bone so that a movement can occur. It also stores elastic energy which is very important for jumping, rebounding or any other ballistic activity. Ligaments attach bone to each other across the joint. The strength of ligaments are very important when high load is applied as in landing a jump. Even though tendons and ligaments are trainable, most physical preparation programs seem to lack attention to strengthening them. 

According to McGill, “Muscles of the core are crucial for basketball athletes as it shows high activation during jumps, plyometric exercises and other explosive movements (2). Even though the core is not a power generator, it plays a crucial role in transmitting power generated in the hips”. Weak and unstable core musculature would mean impaired power transmission which would lead to weaker performance. For example, during rebound in basketball, the core muscles contract to stabilize the trunk so that the legs can perform explosive takeoff and the arms grab the ball.  

Maintaining body integrity and balance within the base of support in both static and dynamic conditions is very important. If the basketball player loses balance, all further actions of the player are most likely to be impaired until body control is regained. In the sport of basketball, where a vast amount of jumps and changes of direction occur; stable ankles, knees, hips and core are the pillars of transfer force throughout the body.

Strength training in sports is strongly influenced by the discipline of bodybuilding and its methodology. However, even though bodybuilding type of training can be helpful for a basketball player to some extent; functional strength training covers a much broader perspective. Athletic skills in basketball such as jumping or change of direction are multipoint movements performed in a certain order. For instance, to take off the ground for a basketball rebound, the power is transmitted through hip extensors, followed by knee extensors, then ankle extensors. This powerful sequence is called triple-extension. Simply put, when athletes train for movement the muscles are strengthened to perform action with more power. 

Basketball performance is very much dependent on player’s specific skills and coach’s ability to teach and apply the most effective training methods in accordance with the player’s weaknesses and needs. However, for optimal physical performance, implementing these five principles serves as an excellent way of developing athletic and skillful players.

What equipment do you need to train athletes for basketball? Besides the standard sport equipment such as a ball, hoop, shoes, etc. These recommendations will include the equipment needed to make the athlete stronger and faster. For new and young athletes with no training experience in the weight room I highly recommend a basketball training program that only includes body weight training. As the athlete gets stronger I then suggest adding a squat rack, barbell, weight plates, dumb bells, medicine balls, various levels of resistance bands and a VertiMax. These tools will help the athlete add resistance to their body movements to make them stronger and more prepared for the sport of basketball.

The athlete readiness assessment or movement screen is a basic assessment that can be as easy or detailed as you want it to be. Some will argue you need a full FMS (Functional Movement Screen) and others will argue any test can be passed. I recommend an easy screen or assessment that you can create or do that will give you an idea of how the athlete performs basic movements such as the squat, lunge, push, pull, hinge, twist, and gait. The assessment will make sure the athlete is prepared for a resistance training program which includes lifting weights, speed and agility drills, and mobility drills. For more information why you need or should do an assessment read here "Whey a Movement Assessment is Important"

Every athlete has or had its own movement limitations and this guide will assume that the athlete can move and complete proper movement patterns with proper form. If an athlete has any movement limitations I highly recommend a training regiment that starts with mastering the basics. Here is an article that will point any new athlete to resistance training in the right direction, "Are You Building or Breaking Athletes?"

A progressive development training program will start the basketball athlete by using their own body weight to develop strength. This will help develop excellent strength-to-weight ratio and will teach the athlete to control their own weight across all planes of motion. A basketball training program should start with training to increase relative strength as well as programming that helps the athlete have body control. When basketball athletes are on their court it’s crucial they understand how to properly jump and have proper landing mechanics. 

According to Verkhoshanksy, “Periodization is defined as the “long-term cyclic structuring of training and practice to maximize performance to coincide with important competitions” (3). Basically, it’s a program design strategy with systematic variations in training specificity, intensity and volume. If designed properly it will help the athlete peak athletic ability during their competitive season. When athletes are in the weight room they can’t be constantly trying to max out the weight training. There needs to be a system that incorporates rest and manages fatigue as well as manages load (amount of weight) and intensity (repetitions). When relating to basketball athletes a good path to follow would be to break the training down into four phases such as early pre-season, late pre-season, in-season, and off-season. Each phase will have its own athletic or fitness goal such as aerobic fitness, functional strength, hypertrophy, explosive power, maximum strength, and speed. 

Going along with your basketball training strength program plyometrics are a very effective form of power training to help basketball athletes increase vertical jump and increase explosive power on the court. In simpler form, plyometrics is jump training, but not just straight up and down. Plyometrics include explosive jumping movements that move side-to-side, twisting, etc. Plyometrics will stimulate fast-twitch muscle fibers which allow athletes to generate force quickly and efficiently. Plyometrics are a very important piece for any basketball training program, but should only be implemented if the athlete has a base of strength and body control. 

Every athlete will have their own strengths and weaknesses which is why a workout for basketball players needs to be individualized. A majority of athletes will all be in the same phase of their workouts; unless they’re injured. An example of individualization may be that an athlete has a weak squat so instead of loading a barbell they may only be squatting with a kettlebell. Or if an athlete has shoulder issues you’re not going to want them doing any over head lifting if the required workout includes shoulder strength training. You have to assess your athletes throughout the course of their entire career and program accordingly. When it comes to strength training it's not as easy as writing a workout on a white board and having all athletes training the same. 

Nutrition, recovery and rest for basketball athletes is very important for gaining strength and power. Some of the best ways to recover from basketball training is sleep, hydration, ice, massage, and proper nutritional choices.  It’s also important to stay active on your rest days from the workout and game. Staying active on rest days can include walking, yoga, and a light workout. 

Parents, find your son or daughter a sports performance or strength and conditioning coach that understands how to assess, program, and coach your child. It’s important that your basketball athlete properly trains for basketball off the court and in the weight room. A program tailored to an individual athlete that focuses on building strength and mobility will help the athlete in their athletic career. Coaches, please understand the importance of strength training. There are numerous facilities and private strength coaches that would be happy to service your athletes if your school doesn’t have a strength and conditioning coach. 

Basketball training is more than just being on the court practicing or playing games all year round. Ask any qualified successful or long time basketball athlete and they will talk about how their success in the weight room positively impacted their athletic career. There is a lot to understand what goes into the development of basketball athletes such as assessments, periodized programming, progressive development, plyometrics, recovery and understanding that every athlete requires an individualized strength and conditioning program. If I can get any point across it would be that your kids shouldn’t be playing basketball all year round if they want a long and reduced injury career. High schools should hire a qualified strength and conditioning coach, parents allow your children to rest, recover and get them to a sports performance facility.    

1. Gesicki, J. 2018. Muellersportsmed.com. 5 Common Basketball Injuries. 
2. Verkhoshansky, Y., “Sport Strength Training Methodology”. Comment on Magnush. 2007
3. McGill, S.M., 2010. Core training: Evidence translating to better performance and injury prevention. Strength and Conditioning Journal, 32(3), 33-46.

Basketball coaching hacks: how to score goals for beginners

Even if you are a novice basketball player, we will not give you a training plan, but we will tell you why the ball flies anywhere but into the ring and into your hands. It's all about technique: even with regular training and perseverance, novice adults and children often make simple mistakes. It's a shame, let's fix it. Below are 11 life hacks on how to hone your technique to increase the likelihood of a goal for your team.

Basketball Shot Rules for Beginners

1. Hands up

In pursuit of the attacker, raise your hands, even if you are standing with your back to the pass, and even more so if the ring is in front of you. Your raised hands will increase the chance of intercepting the ball from the opponent by 2 times. Don't overlook this little thing!

2. Make shield rolls

Even Tim Duncan did not neglect them! A square is drawn on the basketball backboard. If you are standing opposite the ring, then aim at the middle of the upper part of the square, if you are standing on the side, then at the corner. If you hit this square, then the ball is at 90% of cases will fall into the ring. The law of physics and no cheating!

3. Look at the ring, not at the ball

Practice driving the ball with your hand, not your eyes, develop tactile control. Your eyes should be on the hoop while dribbling and be aware of the position of your body in relation to the hoop. Then you will be able to take the correct posture, and the throw will be effective.

4. Dribble with the balls of your fingers only

The palm should not touch the ball, only the pads of the fingers. Dribbling should become familiar to you, like an extension of your hand. Then you can change its trajectory at any time and you will have more chances to score goals. Practice with the ball constantly.

5. Throw with one hand

If you throw the ball with two hands, you reduce the chance of hitting the basket. All the efforts of the throw are in one hand (in the right for right-handers, in the left for left-handers). The other hand only holds the ball, the leading one holds it with the fingers, not the palm.

6. Do not jump when protecting the ring

Jumping is the main mistake of rookie defenders. To intercept the ball and block the shot, simply stick out your hands. When you are in a jump, the attacker will easily bypass you.

7.

When you dribble, don't look back, but dribble and aim for the ring, focus on shooting (or passing to another player on your team).

8. Bring the throw to automatism

Incorporate the most basic basketball techniques into your training plan and bring the shot to automatism. Throw first from a distance of half a meter from the ring, gradually increasing it. Learn to throw the ball so that it hits the hoop without touching the edge.

Throw the ball with all fives and jump

Throwing Rules:

• Head in the center of the body - if tilted, accuracy is lost.
• Look at the ring: mentally build a trajectory. If you are far away, the ball flies in a curved curve with a maximum height of 2 meters above the hoop.
• A strong hand is in front and throws, a weak hand is on the side and directs, only holding the ball. The elbow of the throwing hand must be in line with the ring.
• The ball must rest on the fingers without touching the palm. The fingers are as far apart as possible and grab the ball.
• Throwing arm bent 90 degrees, forearm perpendicular to the floor. If you bend less, then you get not a throw, but a throwing of the ball horizontally.

The main thing in the throw is the position of the body and its balance. Place your feet apart and parallel to each other: it is important to orient them in the middle of the basket. Then the direction of the body during the jump will coincide with the direction of the throw, and the ball will fly straight into the ring. When the feet are uneven, the ball flies in the wrong direction or does not reach (although the throw was normal).

Take a deep breath and release as you exhale.

How to hold the ball and shoot in basketball

How to throw correctly: straighten your arm, point your wrist up, and with your hand set the ball to rotate in the opposite direction from the flight. The ball should seem to "roll" off your fingers.

9. Copy masters and play as a team

Watch professional basketball games and try to copy the movements of your favorite players in training. And be sure to conduct game sparring - this will allow you to develop more techniques.

10. Do not throw in a straight line

The higher the arc of the ball, the greater the chance of a goal and the less chance of blocking by the opponent.

11. Do not throw the ball from a full height stand

This is the biggest newbie mistake!

Before the throw, bend your knees slightly and at the moment of the throw, straighten your body, making a jump. You need to straighten up and push off the ground at the same time. When squatting, keep the elbow of the throwing arm close to the body and towards the ring.

The jump will give momentum to the ball and will allow you not to make sudden movements with the brush.

***

And to be a long-term player, do not forget about your health: take care of your joints and muscles, use tapes, do a warm-up. And be sure to strengthen your arms, legs and shoulder girdle, develop coordination. Regular exercises on uneven bars and horizontal bars will help you with this.

Basketball for children - what is useful, at what age to play

Basketball is one of the most popular sports games. Basketball for children is considered one of the early sports, because kids can be enrolled in the first lessons from the age of 3. But the most important advantage of basketball is its accessibility.

There are sections for children in schools and neighborhood clubs, and classes are often free. And if you are not ready to give the child to the section, just buy him a ring and a ball and hang it on your site and the kid will already be busy in sports, which means he will get the maximum benefit for development.

Benefits of basketball for children, what qualities it develops

Before sending a child to a section, parents should know how basketball is useful for children and what qualities it develops.

First of all, like any team sport, basketball develops social skills. Working in a team, children learn to help each other, care about common interests and work for the good of the team.

Moreover, this basketball is an excellent emotional release. It helps the guys throw out negative energy and get positive emotions. Along with this, character is tempered during classes, and the child learns to go towards the goal, sacrificing his own desires and needs.

Basketball also helps to get rid of complexes. This is especially true for tall girls who are noticeably taller than their peers. In a team where all players are taller than average, the girls no longer feel like a black sheep, but gain self-confidence and begin to be proud of their height.

The influence of playing basketball on the physical development of a child

The influence of playing basketball on the physical development of a child is also strong. First of all, the guys involved in this sport develop endurance, and all muscle groups are strengthened. Basketball practice - these are jumping, running, swinging arms, tilts and squats, which allow you to develop all muscle groups and strengthen the heart and blood vessels.

In addition to the general health benefits, basketball will also help prevent the development of certain diseases that result from an inactive lifestyle.

Moreover basketball develops:

• Review of vision. Due to the fact that the player must constantly keep an eye on the ball and other players, the field of view is improved. Children learn to manage peripheral vision and train their eyes;
• Reaction speed. Often during a match, an athlete must make lightning-fast decisions on which the outcome of the game depends. This helps children learn to respond quickly to emergency situations;
• Mindfulness. Through intense play, attention and memory develop, which not only has a beneficial effect on the playground, but also in studies and everyday life.

Given these facts, the question of what basketball gives a child can be answered that the lessons will strengthen physical, mental and mental health. That is why basketball is often recommended to children suffering from reduced attention and weak immunity. But not all children can benefit from basketball, you can find out what kind of sport is suitable for a child here.

Does playing basketball make children grow

It is often said that basketball makes children grow, but is it really true? Recent studies have shown that yes, indeed, he can help the baby grow up, but is not able to grow a giant out of him.

The increase in height is due to the straightening of the spine, which is stretched during jumps. Also, a slight increase in growth contributes to the strengthening of the muscles of the back and legs.

But to say that basketball can significantly affect the growth of an athlete is wrong, there is no scientific justification for this.

The fact that in the sections all children are really tall is explained simply - short children simply leave this sport, because they cannot compete with tall athletes, as a result they move on to other sports, for example, volleyball, where they need both tall and undersized athletes.

At what age can a child play basketball

For preschool children, basketball is available from 3 years of age. Often this game is played in physical education classes in kindergarten. Of course, such a crumb will not be taken to the section, but at this age the child can already be introduced to the ball and the net.

Professional basketball training for children starts at the age of 5-6 years. At this age, you can enroll in a section at the sports palace, both boys and girls are accepted. The first 4-5 years the guys work out together, and only at the age of 10 the coach forms the men's and women's teams.

Basketball for beginners is more about general physical training and familiarity with the ball. In the first years of training, the coach pays special attention to the development of endurance, so most of the training takes place in the fresh air.

In the gym, the guys learn different techniques and combinations, and also learn how to hit the basket. According to statistics, it is in their youth that children are more likely to encounter injuries in basketball. This is due to not yet developed coordination and lack of skills in programming movements.

That is why sports insurance for basketball at this age is a necessity, because it will reimburse the costs of treatment and provide the young athlete with high-quality rehabilitation, which will prevent the occurrence of fatigue injuries and chronic injuries in the future.

Age characteristics of children in basketball

Age characteristics of children in basketball are a fundamental factor in drawing up a schedule and training plan.

Consider how the load of basketball players changes with age:

• 3-5 years. At this age, kids still do not know how to memorize the rules of the game and listen to the coach. All classes are held in a playful way and are aimed at developing coordination of movements and mindfulness;
• 5-7 years old. During this period, special attention is paid to the physical development and increasing the flexibility of the child. The goal of the trainer is to maximize endurance and strengthen all muscle groups. Also at this stage, children begin to learn the rules of basketball and learn various tactical and dynamic techniques;
• 7-9 years old. This is the age at which real training starts. At the age of 8, children can already participate in competitions. Now all their work is aimed at the result of the whole team. During these years, the main task of the coach is to teach the guys to interact with each other;
• 10-12 years old. At this age, men's and women's teams are formed. Now the team is becoming a real family with common goals and objectives. Most often, it is at this age that the first victories occur;
• 12-14 years old. At this age, children learn to program their movements. This is a very important stage for every basketball player, because the final result of the maneuver depends on it. At this time, the main task of the coach is to hone the movements of each player to the ideal;
• 14-16 years old. This is the time to master tactical thinking. The brain of a teenager is already ready to solve tactical problems and make quick decisions. At this moment, the coach already sees which of the guys can become a real champion;
• 16-18 years old. This is the age when a teenager must show all the acquired skills. Strong players are formed into teams to participate in important competitions. At this time, the start in a sports career begins, because the guys already have sports categories and can participate in adult competitions.

If you want to grow a real champion out of a child, a section at a school or a sports palace is suitable for a start. Later, by the age of 7, the basketball section for children should be focused specifically on professional activities. Such a section can be found in any city, because this sport is very popular. You can choose a section closer to home in our catalog of sports schools and sections.

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