Playing basketball is a cardiovascular activity, so it counts toward your active minutes in a day. However, not everyone can hit the court right away. If you want to play basketball, two weeks may not be enough time to get into basketball shape, but with some work you can improve your fitness.
Video of the Day
How Intense Is Basketball?
Exercise experts measure calories burned and intensity of exercise using a unit of measurement called "metabolic equivalents" (METs). Simply put, a MET is the of energy you burn when you are not active. This can include when you are watching TV, reading or when you are lying down.
According to Harvard T.H. Chan School of Public Health, you burn 1 calorie an hour for every 2.2 pounds of your body's weight. This means that if you weigh 125 pounds, you naturally burn about 57 calories an hour when you are at rest.
The number of calories you burn increases as you increase your activity level. If you participate in a moderate-intensity exercise, such as shooting baskets or walking briskly, you can expect to burn 3 to 6 METs per hour. If you do a high-intensity activity, such as playing a basketball game, you can expect to burn 6 or more METs an hour.
Read more: The Relationship Between Heart Rate and Exercise Intensity
In other words, if you are shooting baskets with minimal running and jumping and you weigh about 125 pounds, you can expect to burn between 175 and 340 calories an hour. However, if you are playing a game of basketball with friends or as part of a competition, you will burn at least 340 calories with each hour of play.
The American Council on Exercise (ACE) provides a calorie calculator based on certain activities. According to their calculator, if you weigh 125 pounds and play a basketball game for one hour, you could burn 453 calories. However, if you are just shooting baskets, you will likely burn around 255 calories in an hour.
Getting Basketball-Ready
If you live a sedentary life, you are almost certainly not going to be able to get ready for an intense game of basketball in two weeks. You will need to build up your endurance and strength to help avoid injury.
The first step to playing a game of basketball is building up your general fitness and endurance levels through a solid exercise routine. Doing cardio like brisk walking, jogging or interval workouts will help you build your endurance. Resistance training, especially exercises like squats that target the lower body, as well as core work, can help you build the strength you need to play basketball.
Read more: How to Get Started Working Out at Home
There are many beginner exercise routines available. ACE recommends any beginner start by walking briskly for 15 minutes. As time goes on, you can gradually increase the amount of time you walk or your speed or intensity. Eventually, you will be able to run while talking. At this point, you are probably fit enough to play a game of basketball. If you were already pretty fit, you may find you are able to play basketball sooner than someone who is starting as a beginner.
Do not try to rush your fitness. If you push too hard, too soon you run a risk of injuring yourself. If you have any questions, you should talk to a personal trainer. You should also talk to your doctor prior to starting any new exercise program.
Realistic Time Frame and Routines
While two weeks may not be enough time to take you from the couch to the court, you can make some serious strides in your fitness levels after just two weeks of training with more intense training.
A study published in the July 2018 issue of the International Journal of Environmental Research and Public Health followed 13 sedentary people who started doing high-intensity interval training (HIIT) workouts or moderate-intensity continuous cardio. Both groups saw improvements in heart rate variability at the end of two weeks but the HIIT training group saw more dramatic improvements in their cardiovascular fitness.
However, two weeks may not be enough to get you into competitive basketball shape. Even ACE recommends people give their bodies at least four to six weeks to adapt to a new exercise routine. If you are in good shape already, you may not need that long, but if you've never played a sport before or are new to basketball, give yourself at least that long to get yourself basketball-ready.
How to Get Back into Basketball Shape in Only 1 Week
Holidays are the perfect time to rest, to eat and drink, and to get out of shape. All of this is really just not a bad thing to do unless you are an athlete and you have a training plan and some competition waiting just around the corner. To translate your New Year's resolutions into practical, everyday habits, you are going to need something that will move you and not burn you by getting you back into basketball shape. You really need to pace yourself because if you are going balls-to-the-wall on January 1, that typically means you are going to burn out before February.
So, rather than hitting the gym too hard beast mode that is only going to destroy both your body and your will for workout/life, here's a program that'll help you get back into shape the easy and acceptable way.
Even if this plan is designed for basketball players to get them back into basketball shape, with the main focus on exercises that are boosting jump orientated muscles, it still contains drills that are going to activate all of your body in a moderate way so it can be used by everyone.
Second thing why you should try this training program is because it contains drills that are best for fat burning. The exercises are constantly activating your legs and core muscles that just need a lot of energy to perform this kind of movement. The players that are currently using this program have good results in a way that their body fat % got lower after doing these drills for just 2 months.
SWAG Weighted Training Gear | Weighted Vest for Adults & Youth | Adjustable Weighted Gloves
Get in better shape, develop more strength, speed, & quickness just by wearing the SWAG Weighted Vest and/or Weighted Gloves
How to Get Back Into Shape?
All you need to do is to go through 3 or more times though one particular muscle group in order to activate it to its full potential. And, this is exactly what are we going to do, and along the way, we are going to include some low intensity/fat burning cardio (HR<110) just to keep the blood flowing.
There will be no powerlifting, there will be no high intensity running. Just three rounds of complete full body workout with the main focus on the exercises that activate multiple muscle groups and all of that in order not to load just one part of your body that is going to feel sore for the next 2 weeks.
Exercise: Dumbbell Front Squat To Press
Sets: 3
Reps: 12
Weight: 5 kg - 7 kg - 10 kg
Rest: 45 seconds
Exercise: Incline Dumbbell Press
Sets: 3
Reps: 15
Weight: 10 kg - 15 kg - 20 kg
Rest: 45 seconds
Exercise: Plank
Sets: 3
Reps: 30 seconds
Rest: 60 seconds
Exercise: Lying Hamstring Curl
Sets: 3
Reps: 15
Weight: 15 kg - 20 kg - 25 kg
Rest: 45 seconds
Training Aids to Get Back Into Shape Quickly!
If you want to improve your workout routine by adding some really good equipment that is going to help you be in shape all the time even if you are not in the gym, go to Hoopsking and purchase some of our equipment:
Exercise: Lat Pulldown
Sets: 3
Reps: 15
Weight: 30 kg - 40 kg - 50 kg
Rest: 60 seconds
Exercise: Ball Slam
Sets: 3
Reps: 20
Weight: 7 kg
Rest: 75 seconds
Exercise: Walking Lunges
Sets: 4
Reps: 45
Rest: 75 seconds
Exercise: Mountain Climber
Sets: 4
Reps: 45
Rest: 75 seconds
Exercise: Incline treadmill walk
Sets: 1
Reps: 10 minutes
Rest: 75 seconds
Exercise: Sprints
Sets: 10
Reps: 24 meters (court length)
Rest: 60 seconds
Exercise: V Up
Sets: 1
Reps: 20
Rest: 60 seconds
Exercise: Incline treadmill walk
Sets: 1
Reps: 5 minutes
Rest: 75 seconds
Exercise: Sprints
Sets: 10
Reps: 16 meters (3 pt line)
Rest: 60 seconds
Exercise: One hand rise push up
Sets: 1
Reps: 20
Rest: 60 seconds
Exercise: Incline treadmill walk
Sets: 1
Reps: 5 minutes
Rest: 75 seconds
Exercise: Sprints
Sets: 10
Reps: 12 meters (half court)
Rest: 60 seconds
Exercise: Dead-Lift
Sets: 3
Reps: 10
Weight: 40
Rest: 45 seconds
Exercise: Underhand Grip Pulldown
Sets: 3
Reps: 12
Weight: 30 - 40 - 50 kg
Rest: 45 seconds
Exercise: Treadmill Run
Sets: 1
Reps: 20 minutes
Rest: 75 seconds
Exercise: Dumbbell Front Squat To Press
Sets: 3
Reps: 12
Weight: 5 kg - 7 kg - 10 kg
Rest: 45 seconds
Exercise: Squat Jumps
Sets: 3
Reps: 15
Rest: 45 seconds
Exercise: Dumbbell Row
Sets: 2 (each hand)
Reps: 12
Weight: 10-15-20 kg
Rest: 45 seconds
Exercise: Leg Press
Sets: 2
Reps: 15
Weight: 40 - 50 kg
Rest: 45 seconds
Exercise: Bench Press
Sets: 3
Reps: 12
Weight: 40 - 50 - 60 kg
Rest: 60 seconds
Exercise: Treadmill Run
Sets: 1
Reps: 20 minutes
Rest: 75 seconds
Exercise: Sprints
Sets: 10
Reps: 24 meters (full court)
Rest: 60 seconds
Exercise: Treadmill Run
Sets: 1
Reps: 10 minutes
Rest: 75 seconds
Exercise: Plank
Sets: 5
Reps: 30 seconds
Rest: 90 seconds
Exercise: Walking Lunges
Sets: 4
Reps: 45
Rest: 75 seconds
Exercise: Chest Supported Row
Sets: 3
Reps: 15
Weight: 20 - 30 - 40 kg
Rest: 60 seconds
Exercise: Wall Ball
Sets: 3
Reps: 20
Weight: 5 kg
Rest: 60 seconds
Exercise: Barbell Hip Thrust
Sets: 2
Reps: 20
Weight: 20 kg
Rest: 60 seconds
Exercise: Seated Dumbbell Overhead Thrust
Sets: 2
Reps: 12
Weight: 10 kg
Rest: 60 seconds
Exercise: Plank
Sets: 3
Reps: 30 seconds
Rest: 60 seconds
Exercise: Dumbbell Front Squat To Press
Sets: 3
Reps: 12
Weight: 5 kg - 7 kg - 10 kg
Rest: 45 seconds
Exercise: Chin Up
Sets: 8
Reps: 5
Rest: 60 seconds
Exercise: Sprints With Weights
Sets: 20
Reps: 12 (full court)
Rest: 90 seconds
Exercise: Plank
Sets: 5
Reps: 30 seconds
Rest: 90 seconds
Exercise: Jumps With Weights
Sets: 4
Reps: 20
Weight: 2x20 kg, 2x30 kg
Rest: 75 seconds
Exercise: Treadmill Run
Sets: 1
Reps: 20 minutes
Rest: 75 seconds
Day 7 - Rest
Final Word on Getting Back Into Shape
This 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 results in basketball
"Any experienced basketball player will tell you that there is a huge difference between learning and applying technique!"
Online basketball expert, national level player
Any experienced basketball player will tell you that there is a huge difference between learning and applying technique! It's only natural that beginners (or those who are returning to play after a long break) get caught up in the game on the court - all you hear is "rush...to the rim...lead...use the whole court". All your strength is focused on not making mistakes, in order to know that you do not let your team down. What exactly are you doing? Positions? rebounds? Blocks? Intercepts? This is really important, but there are other great ways to add value to the team. Take a break from your own achievements - this will allow you to become a more valuable player. This article does not contain obvious advice on keeping fit, working on speed, dribbling, serving, etc. But here you will find 5 ways to become more efficient from the very next game. You are much closer to success than you think!
The main reason basketball players lose passes and miss comfortable rebounds is because their hands aren't ready. This seems obvious, but still deserves special attention. Your hands should always be ready to receive the pass, and your palms are directed towards the ball - the server will perceive them as a target.
Here are a few exercises you can do during your warm-up to prepare for the game:
POWER DRIBLING HITTING THE BALL
The correct execution of passes gives confidence on the site. However, there are a few things to keep in mind here.
The basics of technique play a huge role for beginners. Practice a 2-handed chest pass and a bounce pass. After that, you can move on to other methods.
Don't pass just for the sake of passing. Determine who can take the pass, who can't, (identify strong offensive players, weak defenders) and go for it!
IMPORTANT: DO NOT KEEP THE BALL - make passes and passes will be made to you.
Low, wide stance: There are only 2 cases where you should deviate from this rule - this is rebounding and covering the ball. In any other situation, it is important that the stance is low: straight back, bent knees, feet shoulder-width apart, arms extended forward. In this position, you are firmly on your feet and ready to respond to passes. It is very important to be between the defender and the ring.
This is the main way to participate in offense without the ball! If you are a beginner basketball player, then you will most likely score infrequently. Perform screenings to:
give partners the opportunity to open up
open yourself
Shield the dribbler, shield your opponents without the ball (to help your teammates) and keep moving. The ball will find its way to you.
SITE 9 LOCATION0002 There are 8 main points on the court that attackers usually occupy to attack. Simple arithmetic suggests that at least 4 of them are free at this moment. Make sure you don't get too close to the rest of your team. Why?
This allows you to strengthen the attack - so it will be more difficult for defenders to keep track of all opponents;
You will be in a better position to shoot/pass/dribble to the basket when you receive the ball.
Do not forget that your hands should always be ready.
Try to consciously change positions (moving quickly between two points on the court) so that you get used to playing from different points. A conscious change of position will bring you the location of your team, but the enemy defender will clearly dislike you!
This is certainly not a complete list of tips, but rest assured that if you follow them, your next game will be better than the last!
Forward!
Basketball training | Sports school "Energia"
Sports training in basketball | Sports school "Energy"
regular version White background Black background blue background brown background normal font Medium font Large font single spacing One and a half interval double spacing Additional settings
Kerning
Ordinary Average Big
Images
Switch off Turn on black and white colored
Font
Arial Times New Roman
Authorization
Basketball (eng. basket "basket" + ball "ball") is a sports team game with a ball in which the ball is thrown with hands into the opponent's ring. Basketball is played by two teams, each of which consists of five field players (substitutions are not limited).
The goal of each team is to shoot the ball into the opponent's net (basket) and prevent the other team from taking possession of the ball and throwing it into their own basket. The basket is located at a height of 3.05 m from the parquet (10 feet). For a ball thrown from near and medium distances, two points are counted, from a far one (because of the three-point line) - three points; A free throw is worth one point. The standard size of a basketball court is 28 meters long and 15 meters wide. Basketball is one of the most popular sports in the world.
In the period from August 7 to 22, the athletes of the basketball department returned from training camps from the city of Tuapse as part of a summer health campaign. ...
08/22/2022
Basketball players of the secondary school "Energy" returned from training camp
Students of the basketball department went to training events (training camp) in the town of Polevskoy. ...
11.07.2022
First place in the Cup of Siberia in mini-basketball
The Cup of Siberia in mini-basketball has ended in Tobolsk. The participants of the competition were players born in 2012-2013. ...
06/15/2022
Basketball competitions
On April 10, on the basis of the Energia school, basketball competitions were held dedicated to Cosmonautics Day. ...
04/11/2022
Festive training dedicated to March 8!
March 7, in honor of the celebration of International Women's Day, in the sports hall of the school "Energy" a festive training session was held with the mothers of athletes. ...
09.03.2022
Self -preparation
Basketball schedule
Monday
Tuesday
Wednesday
0171
Saturday
Sunday
11:00
Basketball
NP-1, Embankment, 8a (DK)
11:00
12:30
Voron A. N. (DK)
Basketball
NP-1, Naberezhnaya, 8а
Basketball 2 academic hours, place of classes: Embankment, 8a (DK)
At this point, you are probably fit enough to play a game of basketball. If you were already pretty fit, you may find you are able to play basketball sooner than someone who is starting as a beginner.
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.
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.
Take a break from your own achievements - this will allow you to become a more valuable player. This article does not contain obvious advice on keeping fit, working on speed, dribbling, serving, etc. But here you will find 5 ways to become more efficient from the very next game. You are much closer to success than you think! 
Practice a 2-handed chest pass and a bounce pass. After that, you can move on to other methods. 
The ball will find its way to you. 
basket "basket" + ball "ball") is a sports team game with a ball in which the ball is thrown with hands into the opponent's ring. Basketball is played by two teams, each of which consists of five field players (substitutions are not limited). 
... 
N. (DK) 
