Off-season training for basketball players can target specific athletic traits, or can help players stay in shape in general. Basketball players rely on strength, speed, agility, and endurance, so virtually any type of exercise helps. From strength training to endurance work and agility-boosting drills, here are 7 ways to stay in shape in the off-season for basketball players.
Stay in Shape #1 – Yoga
Yoga, with its calm, slow movements, might not seem like it would be helpful for basketball players at first glance. In reality, the eastern exercise discipline provides several benefits to basketball players. Yoga can boost flexibility as well as improve core strength, both key attributes for basketball players. Since so much of yoga is stretching it keeps muscles loose and healthy.
In fact, Heat star Dwyane Wade incorporated yoga into his off-season training to improve his flexibility. Men’s Fitness has a gallery of basketball-focused yoga moves, and several videos are available on YouTube as well.
Stay in Shape #2 – Weight Training
Many basketball players rely on speed and shooting accuracy, but every player’s game can benefit from a bit of weight training. Writing for STACK, certified training specialist Micah Kurtz advises that, “If you are serious about basketball, you need to be equally serious about basketball weight training.” An off-season training regimen that involves lunges, squats, and chin-ups will help improve strength.
Stay in Shape #3 – Running
It may not be flashy, but running can be a staple of any player’s off-season training. For instance, NBA power forward Kevin Garnett is famous for running along the beach at 5:30 in the morning. While that level of intensity may not be necessary for everyone, running can still help players build up the endurance needed to get through a basketball game.
Stay in Shape #4 – Hiking
Hiking has many of the same benefits of running, but is more enjoyable for many people. Hiking can improve cardiovascular endurance and leg strength, both staples for basketball. Plus, it’s a good way to keep things interesting and get out of the gym for a while. Hiking is one form of exercise that travels well. Picking a vacation destination with hiking spots nearby is a great way to ensure that vacation doesn’t interrupt off-season training.
Stay in Shape #5 – Agility Drills
Agility drills can improve a player’s cardiovascular endurance and nimbleness on the court. Agility drills will increase your power and capacity on the basketball court, because they activate your fast-twitch muscle fibers. These are the muscles you use for many movements on the court, like jumping and cutting. Two basic drills to try are performing defensive slides in a circle, and sprinting around a tight circle while trying to hug its border. To learn more and to see the drills demonstrated click here.
Stay in Shape #6 – Plyometric Exercises
Plyometric exercises can help one of the most basic foundations of basketball athleticism: jumping. Per WebMD, plyometrics “is a training technique designed to increase muscular power and explosiveness,” and is suitable for all ages.
Plyometrics can work on both the upper and lower body, but exercises that target the legs may be particularly useful for basketball players. Box jumps, squat jumps, and bounding are three examples of plyometric exercises that would be a great addition to your off-season basketball training.
Stay in Shape #7 – Mobility and Stability Exercises
Pacers center Roy Hibbert is famous for his size and raw strength, but he also puts a lot of work into keeping his body mobile and stable. He performs exercises like brettzels (a kind of stretch that targets lower and upper body at once), hip flexor stretches, and medicine ball throws. This type of work helps Hibbert stave off injuries, and it gives him a strong foundation for performing heavier weight-training exercises.
Whatever Training You Do, Be Sure to Do Something
Basketball players at any level could benefit from workouts like these. They may be challenging, but they’re relatively low impact. Try incorporating some or all of these exercises into your workout during the off-season and your basketball game will surely improve.
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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 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
Game uniform and equipment selection rules | Basketball
The form for playing basketball is as follows.
1. Upper part of the uniform
The upper part of the basketball player uniform is the jersey. They must be of the same color category, both front and back. There is one single rule for all team members - T-shirts must be tucked into playing shorts. As an exception, it is allowed to wear overalls with a stretch base. It is worth noting that many players use a supportive jersey. The use of this type of T-shirt requires special written permission from a medical officer. And the color of such a T-shirt should be the same as that of the main T-shirt.
2. Lower part of the uniform
The lower part of the basketball player's uniform is shorts. They may not match the color of the shirts. But they must be the same color on both sides.
3.Underwear
Underwear must be worn under each uniform. At the same time, it should be the same color as shorts and a T-shirt. In case during the game, the underwear will protrude from under the form.
4. Numbers
Player numbers are applied to all game uniforms. All numbers must be clear and visible from afar. At the same time, numbers on the back are applied at least twenty centimeters in height, and on the size of the number should be at least ten centimeters. The width of the number must be at least two centimeters.
The rules for each basketball team are numbers ranging from four to fifteen. For special competitions, the National Federation may accept other numbers. New numbers for players should not consist of more than two digits. Also, players on the same team must not be under the same number.
5. Logos
If there are advertising logos on the form, a distance of at least five centimeters must be observed.
6. Quantity
According to the rules, each team must have several kits. At the same time, the host team wears light-colored T-shirts. The visiting team wears dark jerseys. By mutual agreement, teams can change the colors of jerseys and swap.
Other basketball equipment
1. All equipment must be strictly appropriate for the game, items that give the player an advantage over rivals are strictly prohibited. Equipment that can harm the life and health of other team members is also prohibited.
2. It is forbidden to use during the game the objects, the main function of which is to protect against injuries of the elbows, knees, hands.
3.It is forbidden to use objects that can scratch or cut another participant in the game. Also, the players' fingernails must be neat and trimmed short.
4. Protective items for hands, forearms, knees are allowed if they are made of soft material. Knee pads can be worn if they fit snugly on the body and cover the desired part of the body well. During the game, to protect the nose, it is necessary to have a protective agent, from whatever material it may be.
5. A player may use goggles as eye protection if they do not harm other players. Players may wear bandages on their heads, the width of which will be no more than five centimeters.
Rules of the game of basketball - Internet portal Sportmaster Media
3 min.
Ball in the basket - victory is yours
Basketball
This is a material about the basic rules of playing basketball. We also have a text about the risks of injury in sports.
Basketball is a team game with a ball. The goal of each team is to attack the opponent's ring and score the most points during the match. We tell you how not to break the rules in a tough fight for the ball and become a winner.
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Each basketball team consists of 12 players who substitute for each other during the match. At the same time, five people from each team are on the site.
According to the rules of basketball, the whole team must have the same uniform and even socks of the same color. Jerseys of team members must be numbered.
For safety, remove jewelry and any accessories that could injure other players.
The game consists of four periods of 10 minutes. Breaks between the first and second quarters, as well as between the third and fourth, are 2 minutes. The longest break is 15 minutes, it is taken in the middle of the game, after the second quarter. At this moment, the teams change rings.
If the score is tied by the end of the match, the referee adds 5 minutes of overtime. Overtime is appointed as many times as necessary until the winner is revealed.
During the game, the team coach may take a time-out. This break lasts for a minute. Most often, a time-out is taken to adjust tactics.
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Basketball court measures 28 meters long and 15 meters wide. Each site should have markings. It is applied around the perimeter and zones are designated: 9Restricted area It is suspended at a height of 3.05 m.
In basketball, the ball is played only with the hands, it can be hit on the floor, passed, thrown and hit. You can’t run without a lead or kick the ball with him.
With the ball in hand, you can take two steps, but only to stop, pass or shoot into the ring.
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1 point - counts for the penal throw
2 points - for a ball abandoned from the zone of biases
3 points - for a ball abandoned from the three -point hits
violations in the basketball, let's take basic.
A run is the movement of a player with the ball in his hands without dribbling. For this, the referee appoints a throw-in by the opposing team.
Three Second Rule - A player of the attacking team cannot stay in the highlighted area under the hoop for more than three seconds. For such a violation, the ball is transferred to the opponent.
Foul is a touch on the opponent that limits his freedom of movement. In some cases, a free throw is awarded for a foul - this is decided by the referee. A throw from the penalty line is performed by a member of the opposing team, for a professional this is an almost guaranteed hit.
You can also get a foul without contact - technical. It is given for unsportsmanlike behavior, disrespect for the referee or other participants in the game. Two technical fouls are followed by disqualification.
Hiking can improve cardiovascular endurance and leg strength, both staples for basketball. Plus, it’s a good way to keep things interesting and get out of the gym for a while. Hiking is one form of exercise that travels well. Picking a vacation destination with hiking spots nearby is a great way to ensure that vacation doesn’t interrupt off-season training.
Per WebMD, plyometrics “is a training technique designed to increase muscular power and explosiveness,” and is suitable for all ages.
They may be challenging, but they’re relatively low impact. Try incorporating some or all of these exercises into your workout during the off-season and your basketball game will surely improve.
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.
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.
Also, players on the same team must not be under the same number. 
Also, the players' fingernails must be neat and trimmed short. 
We also have a text about the risks of injury in sports. 
At the same time, five people from each team are on the site. 
Most often, a time-out is taken to adjust tactics. 
Each site should have markings. It is applied around the perimeter and zones are designated: 9Restricted area It is suspended at a height of 3.05 m. 
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