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How to get in shape for basketball tryouts
How to Get in Basketball Shape in 2 Weeks
Basketball is a great cardio exercise.
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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 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!
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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
General Power Training Program for basketball
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Important note
Basic training program
,000 9
Role Training
Phase 1 - Early Preseason
Phase 2 - Mid Preseason
Stage 3 - Late Pre-Season to Early Season
Stage 4 - In-Season
Phase 5 - Off-Season
Comprehensive individual sport training programs are "periodized". That is, they are divided into three or four stages per year, with each stage focusing on a specific development of physical fitness. Intermittent programs provide a gradual build-up of fitness and performance.
Overview
In professional sports that use weights in training, which is the most common these days, each stage has a different purpose, and each subsequent stage builds on the previous one.
Important note
Basketball also requires a lot of "running" training in any complex program. The part of the program outlined here is limited mainly to the part of the program related to weights and strength development. You will need to do cardio to build aerobic fitness at the start of the preseason and then build anaerobic fitness with wind sprints, shuttles, sprints and intervals to be fully prepared for the start of the season.
Aerobic fitness means you can jog for long periods or run at a moderate pace without getting too tired. Anaerobic fitness means you can train at high intensity for longer before your legs and body slow down. Both are important in basketball, especially if you're going to play the entire game. When you optimize all the elements of basketball fitness—running, strength, and power—this is considered peak fitness.
Basic training program
A yearly basketball training program may be similar to the program described below.
Early Pre-Season
Follow these guidelines for the start of pre-season:
Players are gearing up for the season and starting to recover from the off-season.
The emphasis is on the development of aerobic endurance, functional strength and hypertrophy.
Late Preseason
Follow these guidelines at the end of preseason:
Players are working until the start of the season and pre-season testing is inevitable.
The emphasis is on developing anaerobic endurance and maximum strength and power.
During the season
During the season the training changes as follows:
The competition is ongoing and the players are expected to be fully prepared for the competition.
Particular attention is paid to maintaining speed, aerobic and anaerobic endurance, strength and power.
Out of season
After season follow this schedule:
Season ended; time to relax for a while, but you still need to stay active.
Emphasis on rest and recovery while maintaining light activity - cross training, light gym work. A break of a few weeks from serious fitness and strength training is useful.
As pre-season approaches, more regular work can be resumed with an emphasis on improving aerobic fitness for pre-season training.
Role-playing
As part of a general training program for a particular sport, additional specific programs may be useful, especially in teams whose members play certain roles and use certain advantageous physical characteristics. For example, in football, a quarterback and a quarterback will likely have a different program in the gym. One focuses on speed and agility, and the other on mass, strength and power.
In basketball, defenders are likely to need more agility and speed and less strength and bulk than center and power forwards, although all of the above would be good for every player if it were possible.
Building strength while minimizing volume and thus maintaining speed and agility is an important technique in mobility training for those for whom these qualities are important.
For example, guardsmen can lift heavy weights with low reps and plenty of rest between sets to build strength without becoming overweight. On the other hand, bigger players will need a program that builds strength and mass, which means more reps and less rest between sets.
Consider the program presented here as a comprehensive program that is best suited for beginners or casual strength coaches with no background in basketball weight training. The best programs always take into account the person's current fitness, role in the team, access to resources, and last but not least, the core philosophy of team coaches.
You are best off using the following program in conjunction with a trainer or coach. If you're new to strength training, brush up on principles and practices with beginner resources.
Always warm up and relax before and after your workout. Medical clearance to play sports is always a good idea at the start of the season.
Phase 1 - Early Season Preparation
Foundation and Muscle Strength
The approach to this phase will depend on whether the player is new to weight training or is finishing a weight training season. Building a foundation of strength means using a program that works all of the major muscle groups in the body.
Less experienced strength trainers will have to start with lighter weights and fewer sets and then increase the weight with more sets. Start preparing for the season early to get used to this stage if you haven't used weights before.
Repetitive exercise can strengthen one side of the body at the expense of the other, or strengthen one or two major muscle groups with a similar effect. Inevitably, weak points can be prone to injury and may not perform well. This doesn't mean that your non-dominant hand or side has to be as good as your skill-dominated side.
But this means that you need to devote enough training resources to achieve functional base strength in all areas, including opposing muscles, and the left and right sides of all major muscle groups - back, glutes, legs, arms, shoulders, chest and abdominals.
At the start of preseason, the basic program includes a combination of endurance, strength, and hypertrophy goals, which means that the weights are not too heavy, and the number of sets and reps is in the range of 2 to 4 sets of 12-15 reps.
In this stage, you develop strength, muscle size and endurance. Defenders and perhaps small forwards must be careful not to trade agility and speed for bulk and muscle, although strength is important in all cases.
Duration: 4 to 6 weeks
Days per week: 2-3 with at least one rest day between sessions and an easier week in week 4 to promote recovery and progress .
Representatives: 12-15
7 Sets: 2-4
Rest between approaches: 30 to 60 seconds
Phase 1:
Squats with a barbell or GACK-SPU
Incline Dumbbell Press
Romanian Deadlift
Dumbbell Biceps Curl
Dumbbell Triceps Curl or Machine Dips
Seated Cable Row
Wide Grip Chest Row
Reverse Crunch
Note Points
Use trial and error to find the weight that produces the debilitating load for the last few reps of each set. If you're not sure, start with a light weight and increase it as you get stronger during the training period so that the perceived effort stays the same.
Do not lift too much weight in this phase. The last few reps of a set should be heavy, but not too hard to failure, especially on the arms and shoulders. You want your arm and shoulder to be ready for work, but not overworked.
Do the front squat, dumbbell hack squat, or sled if the rotation required to place the bar over the shoulders for the traditional back squat stresses the shoulder joint to the point of discomfort.
Protecting the shoulder joint is important at this stage and beyond.
Circuit workouts, running workouts and plyometric exercises such as jumps and jumps should be added to this gym program according to your schedule.
Stop immediately if you notice sharp pain during or after exercise and seek medical advice or exercise advice if it persists.
Phase 2 - Mid Preseason
Strength Development
In this phase, you will build strength and muscle mass. Fast and agile players must be careful not to put on too much weight. “Long, lean, strong and fast” is the recipe. You have a good base from early pre-season training, and now the emphasis is on lifting heavier weights to train the nervous system combined with muscle fibers to move large loads.
Hypertrophy, i.e. muscle building, does not necessarily imply strength. However, initially and during this phase, hypertrophy will serve you well for developing strength.
Strength will become the basis for the next stage, the development of strength. Power is the ability to move the heaviest loads in the shortest amount of time. Power is essentially the product of strength and speed.
Season: Mid season
Duration: 4 to 6 weeks
Days per week: 2 to 3, with at least one day between sessions
Representatives: 3 to 6. Players who rely most on speed and agility should do the least number of repetitions.
Sets: 3 – 5
Rest Between Sets: 3 to 4 minutes
Phase 2 Exercises:
Barbell Squat or Hack Squat
Barbell Press
Romanian Deadlift
Wide Grip Lat Row
Pull-ups - 3×6 reps - adjust to your ability.
Note Points
Adjust the weight so that the last few reps are heavy without going to total failure. The fewer repetitions, the more you will lift in this phase.
Rest adequately between sets. You need your muscles to recover so you can complete your weightlifting session.
If you are unable to recover from a session with one rest day in between, reschedule this program for two sessions per week instead of three. Strength training can require both physical and mental effort.
Your muscles will ache after these exercises. Muscle soreness or delayed muscle soreness (DOMS) is normal; no joint pain. Be sure to watch the reaction of your arms and shoulders at this stage. Step back when you feel joint pain or discomfort.
Stage 3 - Late Pre-Season to Early Season
Converting to Power
In this stage, you develop the strength developed in Phase 2 through training that will increase your ability to move loads at high speeds. Power is a combination of strength and speed. Strength training requires you to lift lighter weights than in the strength phase, but with explosive intent.
You need to rest enough between reps and sets to complete each movement as quickly as possible. The number of sets may be less. There is no benefit in such training when you are tired.
Things of the year: Late pre -season
Duration: Continues 4 weeks
days a week: 2 - 3
Representatives: 8 - 10
9000 Set: 2 - 3
Rest between repetitions: 10 to 15 seconds
Rest between sets: at least 1 minute or until recovery0012
Seated Calf Raise
Cable Push-Pull
Single Arm Rope lifts each arm
Barbell or Dumbbell Press
Standing Medicine Ball Curl with partner (6×15 reps fast, recovery between sets) (or alone)
Box jump march (6x20 fast reps, rest between sets)
Vertical jump (both sides)
Plyometrics - jumps, jumps.
Additional plyometric exercises that emphasize jumping and jumping can be performed outside the gym, on the court, or in a suitable location. Be careful with plyometric exercises, because unwise training can lead to injury. An on-site trainer or trainer with plyometric experience is good insurance.
Note points
In strength training, it is important that you recover relatively for each rep and adjust so that you can maximize your movement speed. The weights should not be too heavy and the rest periods should be sufficient.
At the same time, you need to push or pull loads that are heavy enough to develop strength against reasonable resistance. Lift harder than in phase 1, but lighter than in phase 2.
With the marches and turns of the medicine ball, do a full set as much as possible, and then rest sufficiently before the next set.
Rest briefly between each vertical jump so you can maximize each one.
Phase 4 - Seasonal
Maintaining Strength and Power
Alternate Phase 2 (Strength) and Phase 3 (Power) for a total of two sessions per week. Do no strength training at all every fifth week to aid recovery.
Note Points
Try to keep at least two days between any strength session and play.
Try not to do strength training on the same day you train on the court, or at least split your workouts between morning and afternoon.
Take a complete break from strength training for one week out of five. Light gymnastics will do.
Use your judgment. Don't sacrifice court training for weight training during the season.
Phase 5 - Off Season
Now it's time to rest. You need this time for emotional and physical renewal. For a few weeks, forget about basketball and do other things. Staying fit and active through cross-training or other activities is still a good idea.
Give yourself enough time to do it all again next year.
Cross-training overview
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Tonight the NBA hosted the next meetings of the regular season
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Tonight the regular championship meetings took place in the NBA.
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.
If you're not sure, start with a light weight and increase it as you get stronger during the training period so that the perceived effort stays the same. 
Fast and agile players must be careful not to put on too much weight. “Long, lean, strong and fast” is the recipe. You have a good base from early pre-season training, and now the emphasis is on lifting heavier weights to train the nervous system combined with muscle fibers to move large loads. 
Step back when you feel joint pain or discomfort. 
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