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How to get back into basketball shape
How to get back into basketball shape
How to Get Back into Basketball Shape in Only 1 Week
Holidays are the perfect time to rest, to eat and drink, and to get out of shape. All of this is really just not a bad thing to do unless you are an athlete and you have a training plan and some competition waiting just around the corner. To translate your New Year's resolutions into practical, everyday habits, you are going to need something that will move you and not burn you by getting you back into basketball shape. You really need to pace yourself because if you are going balls-to-the-wall on January 1, that typically means you are going to burn out before February.
So, rather than hitting the gym too hard beast mode that is only going to destroy both your body and your will for workout/life, here's a program that'll help you get back into shape the easy and acceptable way.
Even if this plan is designed for basketball players to get them back into basketball shape, with the main focus on exercises that are boosting jump orientated muscles, it still contains drills that are going to activate all of your body in a moderate way so it can be used by everyone.![]()
Second thing why you should try this training program is because it contains drills that are best for fat burning. The exercises are constantly activating your legs and core muscles that just need a lot of energy to perform this kind of movement. The players that are currently using this program have good results in a way that their body fat % got lower after doing these drills for just 2 months.
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How to Get Back Into Shape?All you need to do is to go through 3 or more times though one particular muscle group in order to activate it to its full potential. And, this is exactly what are we going to do, and along the way, we are going to include some low intensity/fat burning cardio (HR<110) just to keep the blood flowing.
There will be no powerlifting, there will be no high intensity running. Just three rounds of complete full body workout with the main focus on the exercises that activate multiple muscle groups and all of that in order not to load just one part of your body that is going to feel sore for the next 2 weeks.
Exercise: Dumbbell Front Squat To Press
Sets: 3
Reps: 12
Weight: 5 kg - 7 kg - 10 kg
Rest: 45 seconds
Exercise: Incline Dumbbell Press
Sets: 3
Reps: 15
Weight: 10 kg - 15 kg - 20 kg
Rest: 45 seconds
Exercise: Plank
Sets: 3
Reps: 30 seconds
Rest: 60 seconds
Exercise: Lying Hamstring Curl
Sets: 3
Reps: 15
Weight: 15 kg - 20 kg - 25 kg
Rest: 45 seconds
Training Aids to Get Back Into Shape Quickly!
If you want to improve your workout routine by adding some really good equipment that is going to help you be in shape all the time even if you are not in the gym, go to Hoopsking and purchase some of our equipment:
Exercise: Lat Pulldown
Sets: 3
Reps: 15
Weight: 30 kg - 40 kg - 50 kg
Rest: 60 seconds
Exercise: Ball Slam
Sets: 3
Reps: 20
Weight: 7 kg
Rest: 75 seconds
Exercise: Walking Lunges
Sets: 4
Reps: 45
Rest: 75 seconds
Exercise: Mountain Climber
Sets: 4
Reps: 45
Rest: 75 seconds
Exercise: Incline treadmill walk
Sets: 1
Reps: 10 minutes
Rest: 75 seconds
Exercise: Sprints
Sets: 10
Reps: 24 meters (court length)
Rest: 60 seconds
Exercise: V Up
Sets: 1
Reps: 20
Rest: 60 seconds
Exercise: Incline treadmill walk
Sets: 1
Reps: 5 minutes
Rest: 75 seconds
Exercise: Sprints
Sets: 10
Reps: 16 meters (3 pt line)
Rest: 60 seconds
Exercise: One hand rise push up
Sets: 1
Reps: 20
Rest: 60 seconds
Exercise: Incline treadmill walk
Sets: 1
Reps: 5 minutes
Rest: 75 seconds
Exercise: Sprints
Sets: 10
Reps: 12 meters (half court)
Rest: 60 seconds
Exercise: Dead-Lift
Sets: 3
Reps: 10
Weight: 40
Rest: 45 seconds
Exercise: Underhand Grip Pulldown
Sets: 3
Reps: 12
Weight: 30 - 40 - 50 kg
Rest: 45 seconds
Exercise: Treadmill Run
Sets: 1
Reps: 20 minutes
Rest: 75 seconds
Exercise: Dumbbell Front Squat To Press
Sets: 3
Reps: 12
Weight: 5 kg - 7 kg - 10 kg
Rest: 45 seconds
Exercise: Squat Jumps
Sets: 3
Reps: 15
Rest: 45 seconds
Exercise: Dumbbell Row
Sets: 2 (each hand)
Reps: 12
Weight: 10-15-20 kg
Rest: 45 seconds
Exercise: Leg Press
Sets: 2
Reps: 15
Weight: 40 - 50 kg
Rest: 45 seconds
Exercise: Bench Press
Sets: 3
Reps: 12
Weight: 40 - 50 - 60 kg
Rest: 60 seconds
Exercise: Treadmill Run
Sets: 1
Reps: 20 minutes
Rest: 75 seconds
Exercise: Sprints
Sets: 10
Reps: 24 meters (full court)
Rest: 60 seconds
Exercise: Treadmill Run
Sets: 1
Reps: 10 minutes
Rest: 75 seconds
Exercise: Plank
Sets: 5
Reps: 30 seconds
Rest: 90 seconds
Exercise: Walking Lunges
Sets: 4
Reps: 45
Rest: 75 seconds
Exercise: Chest Supported Row
Sets: 3
Reps: 15
Weight: 20 - 30 - 40 kg
Rest: 60 seconds
Exercise: Wall Ball
Sets: 3
Reps: 20
Weight: 5 kg
Rest: 60 seconds
Exercise: Barbell Hip Thrust
Sets: 2
Reps: 20
Weight: 20 kg
Rest: 60 seconds
Exercise: Seated Dumbbell Overhead Thrust
Sets: 2
Reps: 12
Weight: 10 kg
Rest: 60 seconds
Exercise: Plank
Sets: 3
Reps: 30 seconds
Rest: 60 seconds
Exercise: Dumbbell Front Squat To Press
Sets: 3
Reps: 12
Weight: 5 kg - 7 kg - 10 kg
Rest: 45 seconds
Exercise: Chin Up
Sets: 8
Reps: 5
Rest: 60 seconds
Exercise: Sprints With Weights
Sets: 20
Reps: 12 (full court)
Rest: 90 seconds
Exercise: Plank
Sets: 5
Reps: 30 seconds
Rest: 90 seconds
Exercise: Jumps With Weights
Sets: 4
Reps: 20
Weight: 2x20 kg, 2x30 kg
Rest: 75 seconds
Exercise: Treadmill Run
Sets: 1
Reps: 20 minutes
Rest: 75 seconds
Day 7 - Rest
Final Word on Getting Back Into ShapeThis one week kickstarter plan is designed to boost up every peace of your body's energy burning systems and it is going to bust up your basketball shape in no-time.
These exercises are going to to get you started on the right foot without going overboard. If you haven't worked out at all over the holidays, this total body program will ease you into a full training mode and set you up for success in the new year, and beyond.
Aug 24, 2022 Coach Viktor
How to Get in Basketball Shape in 2 Weeks
Getting in shape for basketball in two weeks is a challenge, and can be even harder if you are not already in decent shape. There are certain things that you can do to make the most of your time by getting your body ready to play the game. Focus on the basketball skills that are most important, such as speed, accuracy, control and tactical maneuvering. Your body and mind will continue to get into shape as you begin the basketball season and start playing with others regularly.
Step 1
Work on your speed and endurance by jogging six days a week for the two weeks before basketball season.
Alternate between jogging normally and running sprints to help you with both aerobic and anaerobic conditioning. A sprint is when you run as fast as you can for a given period of time, anywhere from 15 seconds to two minutes. Spend 30 to 60 minutes per session jogging and running sprints, depending on how you feel and your physical fitness level. Stretch before and after each workout to help prevent sore muscles from forming.
Step 2
Use a basketball and basketball hoop to practice making 10 lay-ups or dunks in a row, depending on your current skill level. Run near the left side of the basket while dribbling the ball from the half-court line. Shoot the ball into the basket, retrieve the ball, and begin again from the half-court line. Repeat from the right side of the basket.
Step 3
Practice shooting from different spots on the court. Have a partner assist you, if possible, by retrieving the ball after you shoot it and throwing it back to you. Shoot from the three-point line, the free-throw line, the left side of the basket, the right side of the basket and anywhere else you need additional practice shooting from.
Perform this exercise for 10 minutes at a time, at least once or twice per day.
Step 4
Find a partner and practice passing to one another with control and accuracy. Do this while moving around the court as you would if you were actually playing a basketball game. Do this for 10 to 15 minutes every day.
Step 5
Add strength training to your workout regimen by using weights to increase your upper and lower body strength. Switch major muscle groups each day, focusing in particular on the upper or lower body. Work out for 20 to 45 minutes, but be sure not to overdo it, as you do not want to be overly sore for the start of basketball season. In addition, take one complete day off each week from practice. Watch games or talk to others about basketball on this day, but avoid physical activity. This will give your body some time to recover and grow stronger.
References
- Power Basketball: Proper Conditioning for Basketball Players
- Sneac State Community College: Snead State 2011 Women's Basketball Strength and Conditioning Program
Image Credit
Martin Poole/Photodisc/Getty Images
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Training after a long break - how to start
In any training, consistency and regularity are important.
However, it happens that, for various reasons, physical activity has to be temporarily reduced, or even completely stopped. How to return to the previous form without harm to health, read in our article.
Starting training after a long break is difficult not only psychologically, but also physically. In sports science, there is even a special term for a long break in classes and its consequences - detraining. In order to properly start training after a long break, you need not only to realize the changes that have occurred to your body during this time, but also to build a process of returning to past sports victories.
Changes in the body after a break in training
Without high loads, the body quickly returns to a calm state and redistributes the resources that it used to spend during sports. It has been proven that 1-2 months after the cessation of regular exercise, the following physiological changes occur:
- blood volume decreases
- the level of adrenaline decreases, and with it the consumption of oxygen by the muscles, as a result, endurance decreases
- the ability of the respiratory system is reduced: now the respiratory muscles require more oxygen, taking it from other muscles
- Fat increases as it is no longer used as an energy source
- strength capabilities last much longer than many fear, but they are gradually decreasing
Why adaptation is needed after returning to training
If, after a break, you suddenly return to high-intensity classes that you easily endured, for example, six months ago, then most likely you will feel bad both during and after class.
Such stress for the body can result in not just muscle pain and overwork, but a serious injury. Remember that your body is almost at the initial level of preparation.
Three golden rules for returning to work after a long break
The first rule that will help you quickly return to your previous form: warm-up. Warm-up is needed in order to overcome the imbalance between body systems. If the muscle tissue responds faster to the load and increases in volume, then the ligaments and joints return to their previous indicators much more slowly. And only during the warm-up you can warm up the body and prepare it for further stress.
Second rule: gradual
We return just like we started. And we started with minimal loads, gradually increasing them. Therefore, after a long break in the schedule, we watch only classes for beginners, gradually move on to the intermediate level, and only after 1-2 months of regular training we sign up for high-intensity classes for advanced ones.
Third rule: attitude.
It is possible to return to the previous form. To become better than they were before the break is real. This only takes time. Therefore, even if it’s hard for you, tune in to return to fitness and your previous shape. And the gradual loads that you will give to the body and with which you will absolutely cope will only cheer you up and decisiveness in conquering sports peaks.
How quickly will you return to your previous form
The return to the previous form depends on three factors: the reason for the break in training (injury, laziness, emergency work at work), the duration of the break (a month, six months, several years), and, of course, the time of regular classes before the break (you were engaged in six months or several years ).
If before the break you were engaged for several years and were in excellent shape, then your return will be faster and easier than those who practiced for up to six months.
If the break in classes was only a couple of months, then the strength capabilities will hardly change, but the respiratory and cardiovascular require recovery. But if the break was several years, then you will have to start almost from scratch. Although you will achieve more success than beginners.
Returning to training after an injury requires not only consultation with your doctor, but also consultation with a trainer who can adapt the load to your physical form, as well as prevent new injuries.
And most importantly, listen to yourself and listen to your body. Because no one knows better than you.
What if there is a break again?
No one is safe from the next break, even professional athletes. To then easily return to duty, give the body at least a minimal, but regular load in the form of exercises or long walks. And then the subsequent return will seem much easier to you.
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Training
Basketball Uniform
Any sport requires special equipment.
Even if it seems that the athletes are wearing simple shorts and T-shirts, this impression is deceptive. A prime example is basketball. In this sport, the equipment looks quite ordinary, but there are also professional secrets.
Basketball kit at first glance does not differ in any complexity. Athletes wear shorts, T-shirts or T-shirts and sneakers. They look quite traditional, although in fact, the selection of this equipment should be approached with all seriousness.
And in general, I would like to note that if you are going to professionally engage in some kind of sport, then the standard things that have been collecting dust in your wardrobe for a long time will not work. Unfortunately, beginners do not always know about this and make common mistakes.
Choice of sneakers
Sports shoes are perhaps the main attribute for any sport. It will depend on his choice whether the classes will bring the desired effect and result, or turn into real torment.
And here we are back to thinking about the right selection of sneakers.
If you neglect the purchase of specialized footwear, problems cannot be avoided. Let's say you started running or playing sports in old, trampled sneakers. Be sure that after a while you will feel serious discomfort in your legs. Moreover, this is fraught with serious injury, since the wrong shoes will rub the foot, fix it incorrectly, and so on.
Returning to the topic of basketball, it is important to know that athletes use accessories such as arch supports and ankles along with sneakers. Arch supports are special insoles. They are inserted into the shoes and securely fix the foot. Often people with flat feet are treated with similar methods. As for sports loads, arch supports can reduce the risk of knee injury.
And ankle boots are needed to protect the lower leg. Most often they can be seen on athletes who have suffered an injury. With the help of an accessory, sprains are treated.
When buying sneakers, you should not save money and you should take proven products.
You can pay attention to American manufacturers. For example, Saucony's product line includes sneakers for children and adults in a huge assortment for any sport.
Choice of clothes
Shorts and T-shirts should be selected, first of all, based on the quality of the goods. Basketball is a very energy-intensive game, and with the help of the correct form, you can give athletes additional strength and endurance. Modern materials from which the uniform is sewn perfectly remove excess moisture and allow the body to breathe better.
Training uniform
Playing and training are two very different things. You will never see a professional athlete who will train in the same uniform in which he will then enter the court. And this applies not only to color, but also to shape. So, basketball players who play in shorts and T-shirts practice in long pants, and sometimes full-fledged sports suits, in the classroom.
The main task during training is to keep the body warm and not let it cool down.
