How to get into shape for basketball

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 Shape for Basketball

Basketball is a game that requires physical aptitude. It takes a lot out of you and your cardiovascular system, that is why you should never play an all-out game without getting in shape first. There never really was a set time frame to get in shape for basketball, but most of the time, a couple of weeks is not enough to get yourself in “basketball shape.” In this article, we will check out basketball conditioning workouts, shooting workouts, and general tips on how to get better at basketball from a physical standpoint.

Our body is the most sophisticated machine in existence. Train it enough, and it will literally do the heavy lifting for you. However, if you’re not in shape, it’s important not to overdo yourself playing such an intense sport like basketball. It will only lead to injuries and hellish muscle pain. With that being said, if you’re playing basketball as a way to get back in shape, take it step by step until you can push your cardiovascular proficiency to the limit.

If you are serious about playing basketball, then it is much more critical for you to get in shape. Why? Because showing up to a tryout or practice already in shape is virtually one of the few things you can control as a basketball player. You can’t control what your teammates are thinking or doing. However, if you are in shape, it sends a loud message to everyone that you mean business.

Basketball players should train for strength and stamina, as well as speed and agility. So what are some of the best exercises for basketball conditioning? Consider 10 exercises that are best for basketball players, and you can do some of these basketball conditioning drills at home.

1. Pullups

Let’s start with the most straightforward workout. It’s simple because everybody knows what a pullup is, but not everybody can do it. Even so, pullups are good for basketball players because a jump shot requires the full extension of the lateral muscles, back, wrist, and shoulders. A pullup simulates that movement while strengthening you back.

2. Single-Leg Hurdle Hop

In basketball, you may make moves that only allow you to land on one foot. As simple as that sounds, landing on one leg is one of the most common causes of basketball players’ injuries. The solution? Do the single-leg hurdle drop to improve your ability to absorb impact on one foot.

3. Lateral Skaters

The first order of business in basketball is “don’t get injured.” This is what the workouts are for. Lateral skaters, no matter how funny they are to execute, strengthen the calves, quads, and hamstrings, all of which are essential for stability.

4. Side Plank Leg Raise

The side plank leg raise, like all planking exercises, is actually very difficult to do, especially if you’re a beginner. The purpose of planks, including the side plank leg raise, is to strengthen your core. Core strength is needed in every facet of the game, whether you’re defending or shooting.

5. Alternating dumbbell press

The latissimus dorsi muscles or lats for short is a very important muscle group that links your arms to your vertebral column. When you are doing a jump shot, this muscle becomes fully extended. To strengthen the lats, the alternating dumbbell press does the trick and builds up the shoulder and back.

6. Fingertip pushups

Like planks, the fingertip pushups are not for the faint of heart or massive in weight. You see, fingers play a crucial role in basketball. Dikembe Mutombo couldn’t block shots and do finger wags without those wipers, or Michael Jordan couldn’t have such an insane layup package without those giant mitts.  

Aside from strengthening your digits, the fingertip pushups also build up your core and upper body. This allows you to absorb more contact on the body, thereby improving your overall game.

7. Line hop

Doing the line hop is possibly one of the easiest basketball conditioning workouts one can ever do. All you need to do is jump side to side on both sides of the line. What good will it do, you ask?

If you have not played basketball for a long time, our body forgets the movements associated with the game after some time. Doing line hops, simply said, helps you remember the neuromuscular patterns your body may have forgotten. In short, it allows the body to recognize the basketball moves once again, and it also helps with speed and quickness.

8. Heel Slide

If you think something can’t be simple and complicated at the same time, try doing the heel slide. It’s simple enough because you’re just lying there on the floor (or an exercise mat), but the proper form can be tricky. If you get the correct form, your hip alignment will improve, which reduces the risk of non-contact lower-body injuries.

9. The Mile Run

The mile run is one of the most effective basketball endurance drills you can do. But instead of merely running one mile in a straight route or around the court, coaches simulate the ever-changing directional play of basketball by doing half-court sprints until players reach one mile. That will be 56 sprints to the half-court line and back, and while that sounds easy, it really is not.

10. Lateral Bound

The lateral bound is like the lateral skater, but in a sense, it is more challenging. The order of business here is to develop explosive lateral power and quickness in the legs, enabling you to do fast cuts and lateral (side-to-side) movements. The best thing about the lateral bound is you don’t need any equipment, only a wide and flat surface, to execute it.

Of course, you may not be able to do planks and fingertip pushups after years of not playing basketball. However, many of these exercises will fast-track the process a little if you want to know how to get in shape for basketball. Start with the simple ones first and make climb up the ladder rung little by little.

NBA players are professionals, and some of the best athletes in the world. Their body is their investment, so staying and getting in shape is of paramount importance.

First of all, let’s clarify something about staying and getting in shape. Many of these NBA athletes go on vacation for a few weeks while eating a little junk food here and there in the offseason. There will be no practices to burn all those calories off, so they get out of game shape after a while.

Now, game shape and in shape are two different things. Game shape is where you need to be at to perform what NBA players are expected to do. On the other hand, being in shape simply means you’re in an excellent physical condition. 

So while NBA players are still in shape in the offseason, there is a long way to go before being in game shape. That’s why it takes training camp and the preseason, and even the first few weeks of the regular season to get everyone in game shape.

NBA players get in-game shape by hiring personal trainers while also working with team trainers and personnel. The NBA workout may include basketball endurance drills such as three sets (10 reps each) of split-stance sprinters, rollouts, sprints with cable resisters, and more. 

Most of them also work out at home, such as doing planks, sit-ups, and other core workouts. Many of them also have weight training rooms where they can lift weights, do curls, and other weight training stuff. With that being said, NBA players have access to facilities that we earthlings could only dream of, that’s why they are some of the most in-shape athletes you will ever find on this planet.

Any promise of getting in basketball shape in a week or two is probably bogus. That’s probably fine for an NBA player who ate junk food for two weeks during All-Star break while on vacation at Cancun. If we’re talking from couch to hard court, two weeks is not a realistic time frame.

Of course, that’s not to say you won’t see any improvements after two weeks of doing exercises for basketball conditioning. You may notice an improvement in your heart rate, endurance, and overall cardiovascular capabilities. That said, if you’re new to basketball, it may take you four weeks or more to get yourself ready for the intensity of a basketball game.

Basketball conditioning drills often require running and jumping to build up your endurance. Other than running and jumping exercises, it may also include movements that will zero in on the specific skills that basketball requires. These will help the players get familiar with basketball movements and teach them to push through fatigue.

1. Basic Sideline Sprint

As its name suggests, this basic drill is done by sprinting from sideline to sideline for one minute.

2. Half Court/ Full Court Sprint

Sprints are always a staple in basketball conditioning drills, and you can vary the approach with the half-court and full-court sprints. In the half-court sprint, start from one sideline up to the half-court. Touch the half-court line and return to your starting point. Repeat the procedure ten times. The same process is repeated in the full court sprint, but only repeat it five times.

3. Sprint and Free Throw Challenge

This conditioning drill is perfect for game-time free-throw situations, teaching the players to make the freebies under fatigue and pressure. 

The basic idea of the challenge is to divide the players into two teams. Both teams will run the width of the court 17 times under a specified time (for example, in 70 seconds). After each player on the team accomplishes it, he will shoot two free throws. Everybody repeats it after three rounds. When a team hits their free throws for over 70% in all three rounds, they won’t have to run anymore. If they shoot under 70%, they have to run six more times.

4. NBA Lane Agility Drill

If you have followed the NBA Draft Combine, this is probably one of the most common workouts and conditioning drills for the hopefuls to do. It boosts agility and acceleration and shows your defensive potential since it involves running full speed for a second, shuffling the feet, and then running backward. 

The Combine record for the Lane Agility Drill is Jamison Brewer with 9.65 seconds. John Wall reportedly does the same drill for 10.48 seconds.

5. Full Court Dribble to Layup

This drill is simple but takes a lot out of you. It involves dribbling the length of the court as fast as you can, converting a layup, and going back to the other end. You only stop after six made layups. This drill may also be done with a jump shot, which, of course, is more demanding than a layup.

We may be a little biased, but we absolutely think that basketball is the best game in the world. Not only is it fun, but it’s also a great way to stay in shape. However, if you’re new to the sport, what are some of the basketball drills that will help you get in basketball shape? Or if you have not played the sport and are thinking of getting back into basketball, how long could it possibly take to be in game shape?

First things first, it is important and imperative to play the game of basketball in shape. That means it is not recommended to go from the couch to the court just like that. You need to build your endurance up and strengthen the necessary muscles to avoid injury and burnout.

The process takes many weeks. Unless you’re an NBA player out on vacation, there is no way that a week or two of conditioning drills will get you ready for the grind and intensity of a basketball game. However, if you feel your endurance and cardiovascular capacity increasing in that time frame, that is already a huge step in the right direction.

Some of the most popular basketball training workouts are simple and can be done at home or at a nearby basketball court. These include the mile run, the lateral bounds and skaters, and heel slides. If you have some equipment like a dumbbell, doing dumbbell presses is also a great way to get in basketball shape.

Again, remember that while it is encouraged to do sprints for your basketball training to get in shape, the whole process is a marathon. Do not take shortcuts and unnecessary risks to prevent injuries. Remember, basketball is a fun game, so while you are doing your basketball conditioning program, enjoy the journey so you can bask in its results.

If you enjoyed this post, you’ll like our other basketball FAQ articles here.

Make sure to also check these posts:

> How to Get Better at Basketball: Tips & Drills

> How to Be Good at Basketball

> How to Get Better if You’re a Short Basketball Player

> How Many Pushups Should a Basketball Player Do?

10 exercises for developing attacking skills of basketball players

Hello, dear visitors of basketball-training. org.ua! Today I want to tell you about a few basic exercises, by regularly performing which you can reach the next level, becoming a really good attacking player.

Yes, many articles have already been written about this and many videos have been shot. Yes, we all know a few dozen exercises that promise to make you at least the next Michael Jordan. I will not reinvent the wheel, but will tell you about a series of exercises that just a year ago helped me a lot to improve in the attacking aspects of the game. Let's start the story.

Basketball drills

Mikan Drill

This drill gets its name from the first really big guy in the NBA, George Mikan. Begin to perform the exercise, located on the right side of the basketball basket (a meter and a half from the ring). Take two steps to the left, parallel to the endline, and throw a half hook on the other side of the hoop using your left hand. Without letting the ball fall to the ground, pick it up and take 2 steps to the right (again parallel to the base line) and again throw the ball into the ring with a half hook using your right hand. Try to get into the rhythm and hit 10-20 in a row.

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This exercise will teach you how to attack with a weak hand and turn it into a formidable weapon. Personally, while doing this exercise, already on the second day I began to complete the passages with my left hand. And after a couple of weeks, the effectiveness of the attacks doubled: now the defender had to hold both sides, and I could always attack with the hand farthest from him.

Superman Drill

This exercise is very similar to the previous one. Position yourself almost on the border of the three-second zone (you always want to call it a “trapeze”, but with the change in the rules of basketball, it has lost its usual shape). We perform a throw on the ring with one single difference: do not try to hit the ring! On the contrary, raise the trajectory higher so that the ball, bouncing off the backboard, falls on the other side of the ring. This is where you need to catch him, not allowing him to fall to the floor. Important: try to take no more than three steps to overcome the distance from one side of the ring to the other. Follow the rhythm: let the entire exercise be performed in the same rhythm. Do 10 to 20 repetitions of this exercise.

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Beat the Pro

Imagine that you are playing 1 on 1 against your favorite player. You just need to beat him by being the first to score 21 points. Perform game throws (with deviation, after strides, after crossovers and sudden stops). Be clear about your opponent, how he defends against you, how he tries to cover your every throw, how he waits for the slightest mistake in order to intercept. For each roll you make, you get 1 point. For each miss, the opponent receives 2 points. When you reach 20 points (if you haven't lost before) - you need to make a "buzzer beater" and it needs to be scored. How will you do it: with an incredible deflection after a fabulous dribbling or just hitting the ball with 9meters. Try to beat the best players in your imagination. Important: be realistic when playing against Shaquille, it is foolish to push him with your back or try to shoot the ball while in close contact. Also, it would be wrong to try to overtake Rose or Jordan. In general: adequately evaluate the opponent and try to complicate your life as much as possible.

Shoot the Shot

Do you remember the good old game "Around the World"? Sometimes it is called "Points", but that's not the point. Now we will try to add a hit percentage to this game. Also, we will add a couple of new points to it, the so-called "elbow spot".

In order to advance to the next point, you must make at least 3 out of 5 rolls. Naturally, if the level of your game (and especially your sniping skills) allows you to regularly shoot with a percentage higher than 60%, then increase the number of goals scored to 4 out of 5 from each point. Or up to 5 out of 5 from medium and 4 out of 5 from long range. Total: you have 18 points, 90 throws of which at least 54 must reach the goal. Challenge accepted?

Ball slaps and squeeze

Throw the ball up as if it had bounced off the ring after a bad throw. Jump up, grab the rebound and squeeze the ball as hard as you can with your hands. Imagine that you had difficulty getting this rebound and now they are trying to knock it out from you. Immediately after the rebound, rotate the ball around the body (at different heights): around the head, back, knees and calves. Repeat this exercise 10-20 times.

Figure 8's - with dribble and without dribble

Eight, the famous eight is back, now with dribbling. Do you remember how Petya Maravich taught us how to handle the ball? So, now we are doing the same thing, but using dribbling. For those who find it difficult to perform such dribbling - try to perform the exercise without it.

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Quick hands

This is a cool exercise that is sure to be performed at every training session for young basketball players. Starting position: one hand in front, the second - behind, the ball is between the legs. After releasing the ball, you need to change the location of the hands: if the right one was in front and the left one was behind, then now the ball needs to be grabbed with the right one from behind, and the left one in front. Diversify the exercise: both hands in front, the ball between the legs. We release the ball and catch it with our hands, but from behind. Important: regular performance of this exercise will allow you to develop hand speed, which is very important for performing high-quality and fast feints.

How to do it: 30 seconds first option, 30 seconds second option. Write down how many times you managed to do the first time, and then compare with the results after a week.

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Tom-Tom dribble

This movement is also familiar to many of us. Stand with your legs slightly apart so that you can easily transfer the ball between them. We start with the right hand. We transfer the ball in front of us from the right hand to the left; then from the left hand, transfer under the foot to the right hand. Now with the right hand we transfer the ball behind the back - it turns out to be in the left hand and we send it back (also behind the back) to the right. This is 1 repetition. Repeat 10 times and change hands (i.e. mirror).

Drum dribble

The point is to learn how to quickly and comfortably change the pace of dribbling and its pitch. For example, right after a screen or a run, you may find yourself kicking the ball out from behind (even though you already think your opponent is offside). The most elementary countermeasure is to sharply reduce the height of the dribbling. So, the exercise is that you need to knock the ball on the floor alternately with your right and left hand. Start from a normal static position (legs and back straight) and go down, increasing the intensity of the knocks on the floor. As soon as there is a space between your hands and the floor, a little more than a ball, begin to rise up. Make several series (for example, 5). For advanced players, try this exercise without looking at the ball, or by hitting it with 1 finger of your right hand and 1 finger of your left hand.

Summary

Here is a set of exercises I suggest you do every time you enter the court. Believe me, the results will shock you! Of course, if you are a professional player, then these exercises will be familiar to you and will be given easily. However, who, if not you, should know about their usefulness. Join our VKontakte group: https://vk.com/uroki_basketbola - there are a lot of useful and interesting things.

And this is the end of the article, I wish you successful training and look forward to visiting this site!

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:

• The jersey itself;
• Sports briefs;
• Essential accessories for a better game;
• Special running shoes.

Essential Requirements for the Perfect Basketball Gear

Before buying, please be aware of the following product features:

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

These parameters need to be discussed in more detail.

High quality

One of the most important characteristics on which the entire 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 form 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.

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