How to get in basketball shape fast

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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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

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 in Basketball Shape in 2 Weeks

Basketball is a great cardio exercise.

Image Credit: AleksandarGeorgiev/E+/GettyImages

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.

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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 choose a basketball uniform? - Formas

In any sport, the form plays an important role. The right equipment is especially important in basketball. It should look good, be comfortable enough, not hinder the player's movements. And the basketball player will be able to fully concentrate on the match. The choice of a basketball uniform must be taken seriously. There are several important aspects that affect the purchase.

It should be understood that the basketball uniform is distinguished by features that make it unlike the equipment of athletes in other sports:

• Wide fit - basketball players move a lot;
• The shorts are securely fixed on the body thanks to wide elastic bands.

Sports T-shirts additionally decorated with prints. The player's number and his last name are printed. The team name is often added. To make it easier to follow the game. Most manufacturers offer a whole set of shorts and T-shirts. These things fit together perfectly. Many athletes are interested in the question: what to do if any part of the kit breaks during the game. There is nothing to worry about here. In any online store you can buy a replacement item that will differ in the same style and color scheme.

The color of the basketball uniform depends on the club. And the colors can be combined arbitrarily. In order for a basketball player to train successfully, it is necessary to purchase the following pieces of equipment:

• T-shirt itself;
• Sports briefs;
• Essential accessories for a better game;
• Special running shoes.

Essential Requirements for the Perfect Basketball Gear

Please note the following product features before purchasing:

• Quality;
• Elasticity;
• Hypoallergenic;
• Softness.

These parameters need to be discussed in more detail.

High quality

One of the most important characteristics on which the whole game of an athlete depends. T-shirt and shorts should be made of beautiful and durable fabric with good wear resistance. If the material is too flimsy, the clothes will quickly lose their appearance.

Elasticity

The fabric that is used in production must stretch well, but not be damaged. Training and matches make you move a lot, so this parameter is very important. If the material is too strong, the basketball player will not be able to jump or run fast. The athlete will only lose from this. In order not to restrict body movements, you need to check it before buying. If it stretches enough, then everything is in order.

Hypoallergenic

This parameter is especially important when buying a uniform for a child, since children's skin is too sensitive. Causing constant irritation, the fabric will make the game impossible. In order for the athlete to avoid unpleasant pain, it is worth thinking about the right material.

Softness

Quality products should be soft and pleasant. Only in this case the player will be comfortable wearing them. In addition, in such things any training will be more successful.

What fabric is used to sew a basketball uniform

When creating this type of sportswear, a number of special fabrics are used that you should study before buying a finished product: among materials for basketball equipment. Quickly absorbs moisture and dries just as quickly, without causing unnecessary inconvenience. Things from it are distinguished by increased comfort, high wear resistance. Even with prolonged use, they do not deform;

Basketball products are made from single-sided or double-sided material. For official matches, the second option is used. For example, one side of a form is created in red and the other in blue.

What you need to know about the size of the uniform for basketball

It is very important to choose the right size equipment. Especially if you are buying it for a child. Before buying, you need to determine the dimensions of the athlete. To do this:

• Determine the volume of the chest;
• Find out what length of shirt you need;
• Measure your hips;
• Don't forget about comfortable leg length.

Weak defense did not allow Avtodor to play on equal terms with Lokomotiv

Weak defense did not allow Avtodor to play on equal terms with Lokomotiv

avtodor_inform

November 6, 20:28

Today Avtodor met with Lokomotiv - Kuban. Both teams were neighbors in the standings. Krasnodar was in 8th place, Avtodor in 9th place. However, the match went with a significant advantage of Krasnodar.
Guests easily overcame the defense of Avtodor. They outplayed the Saratov team in the paint, or made free throws from the perimeter. Novice Avtodor Newman did not yet feel confident on the site. He needs time to play with partners and get in shape.
I have questions for Avtodor head coach Milos Pavicevich. He made no effort to cheer up the team. It seems that he had no idea how to change the course of the match. Looks like he might be leaving the team soon.
At the beginning of the meeting, the guests came forward. But Avtodor still had the strength not to let go of the opponent. And in the last seconds of the first quarter, Rebic equalized the score with a long-range shot - 25:25.

In the second minute of the second period, Boatwright converted 3 out of 3 free throws and put Avtodor ahead - 31:30. But then the railroad came forward. The first half of the match ended with the score 51:45 in favor of the guests.
In the middle of the 3rd period, the game went wrong for the Saratov team, and Lokomotiv was already winning by 16 points. The quarter ended with the score 78:67 in favor of Lokomotiv.
In the 4th period, the course of the game has not changed. Lokomotiv won 20 points several times, but the guests failed to achieve more. Lokomotiv won 100:84.
Avtodor lost the fight in the paint. Guests from under the ring scored 15 goals with 19 shots, Avtodor only 10 with the same number of shots. Saratov did not cope with Martyuk. He scored 25 points. He scored 6 balls from the paint, not hitting here only once.
Krasnodar rather than Saratov performed both 2-point and 3-point shots. Avtodor had 14 losses, the guests had only 8. True, Avtodor had an advantage in offensive rebounds. This allowed the Saratov team to carry out 6 repeated attacks more than the rivals. But this was not enough.
At Avtodor points were scored by: Petenev 19, Zagorac 16, Garrett 15 , Boatwright 11, Kolesnikov 9, Rebic 7, Newman 3, Minchenko and Pechkin 2 each, Pranauskis and Ivanov 0
Zagorac rebounds Garrett and 8 Assists: Boatwright 6
Kvitkovsky Loko played 11 minutes, scored 7 points, 6 rebounds and made 4 assists.

Saratov now shares 9th - 10th place with the Yenisei. Avtodor has only 2 wins and 6 losses. Victories were won only over outsiders: Astana and Minsk.

Tags: Avtodor 22/23

• Andriy Martyuk: "We were in a good mood to fight. And physically we were perfectly prepared for the match"

  Loko center Andrey Martyuk scored 25 points in the match against Avtodor. He answered questions from the press service of Lokomotiv. In today's match was expected...

• Rade Zagorac: "I would like to apologize to the fans.

  We need to find a way to win"

  Rade Zagorac: - A really hard defeat. I would like to apologize to our fans. In the future, we need to find a way ...

• Alexander Petenev: "In the first half we fight on equal terms with everyone, but the third quarter is fatal for us"

  Alexander Petenev: - Despite the hard work in training, today's game was unsatisfactory for us. We really needed this ...

• Alexander Sekulich: "We tried to play the ball as quickly as possible to score easy points in breakaways

  Lokomotiv Kuban head coach Alexander Sekulich: — It was a very important game for us. We have come to win. And I'm glad we...

• Milos Pavičević: "We let our opponents score too many easy goals"

  Milos Pavicevich: - Congratulations to Lokomotiv-Kuban on a well-deserved victory. We knew that there was a good, organized team in Krasnodar. They…

• Today Avtodor in Saratov will play with Lokomotiv - Kuban

  Today Avtodor will play in Saratov with BC Lokomotiv - Kuban in LDS Kristall. The match starts at 17.00. Avtodor now occupies the 9th place and is not included in the zone ...

• Alexander Sekulich: "It will be a very tough game in the match against Avtodor.

  We are in for a very serious test"

  Alexander Sekulich, head coach of BC Lokomotiv - Kuban: - Two difficult games await us with Avtodor and Yenisei. Of course, we are focused on winning.…

• Rade Zagorac: "To win it is important to contain Burford and Willis, as well as show your basketball"

  Rade Zagorac: - Lokomotiv Kuban is a good team, the backbone of which is young, talented Russian players.

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