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How to stay in shape for basketball
7 Ways Stay in Shape in Off Season
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.
If you like this post, here are some others you may enjoy (click title to read):
Basketball Skills – 7 Ways to Improve Yours
Benefits of Weight Training for Basketball Players
How to Select the Best Basketball Shoes
Six Tips To Improve Your Jump Shot
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 ShapeThis 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
Basketball uniform: how to choose a child?
Uniform is one of the most important pieces of equipment for any sport. And even more so for basketball. Its selection must be approached responsibly in order to buy really high-quality clothes.
The uniform should not only look beautiful, but also help the child win competitions.
Athletes will feel comfortable working out in good products. He won't feel uncomfortable. And he can fully focus on the game.
We will tell you how to buy a basketball uniform. And we will tell you what aspects to pay attention to when choosing.
Basketball uniform features
Basketball uniform has several important features.
It is made in the following style:
- Athlete's T-shirt is designed with a wide fit.
- Basketball pants have wide elastic bands in the structure. They are needed to securely fix clothes on the child.
Sports T-shirts are printed. Write in block letters the name of the player, as well as his number on the field and how the team is called.
In most cases, basketball shorts and jerseys do not need to be purchased separately. These items of equipment are included.
If suddenly a T-shirt or shorts are torn, then there is no need to worry. You can always purchase a replacement item of clothing in the store. Moreover, the same color and style. And if you can’t find the product in the store, then you can sew the thing to order. To do this, contact a specialized sports store. Or atelier.
Basketball uniform can be any shade. The colors in it can be varied arbitrarily. From black to purple.
The following types of clothing are required for basketball practice:
- T-shirt or T-shirt.
- Shorts.
- Sports shoes designed specifically for basketball.
- Various accessories.
What are the requirements for a basketball uniform?
There are a number of requirements for basketball clothing.
Quality
It is important that basketball products are of good quality. The fabric of T-shirts and T-shirts should be durable, beautiful. The shape must be durable. She shouldn't be squishy. Otherwise, such basketball clothing will quickly deform.
Elasticity
Basketball shorts and T-shirts should have good stretch. And, at the same time, do not tear.
Keep in mind that the child will move a lot during play. Jump, run at high speed. If the fabric is not elastic, then the child will not be able to do all this. The form will fetter his body movements.
Therefore, we recommend that you test your sportswear for elasticity while still in the store.
Stretch it a little. And test on the child. For example, you can ask your child to squat in shorts. Raise your hands in a T-shirt.
Hypoallergenic
Basketball uniform fabric must be hypoallergenic.
The fact is that young children have very sensitive skin. If the fabric is not hypoallergenic, then it will provoke skin irritation in the child. As well as an allergic reaction. This will negatively affect the further game. Because the child will feel uncomfortable. And even feel pain.
Softness
Basketball clothing must be soft to the touch. This is necessary so that the child feels comfortable while wearing clothes. And I had the opportunity to show all my strength in training.
What materials are used to make basketball clothes?
There are a number of materials that are used to make basketball apparel. Let's take a look at them.
False mesh 130 g/m2
False mesh is regularly used in basketball apparel.
It has good elasticity. Gets rid of moisture quickly. Dries quickly.
Basketball uniform made from false net is very comfortable to wear. It's easy to wear. It has high wear resistance. Does not deform over a long period of time.
Microfiber
Microfiber is a knitted fabric. It also has good elasticity and wear resistance.
Microfibre products are very soft and hypoallergenic. They are nice to wear on the body.
In addition, the microfibre basketball uniform dries quickly. It also quickly removes moisture.
Ribana
Ribana is a cotton fabric. It contains jersey inserts.
The ribbed has good stretch. It is durable and also helps the child maintain body temperature during intense play and training.
Ribbana is used to create necks. In addition, it is used for the manufacture of cuffs and T-shirts.
About the structure of basketball clothing
Basketball products can be created either from one-sided fabric or from two-sided.
Basketball uniforms are mainly made on both sides. Each player receives an outfit, one side of which is represented, for example, in red. The second one is in blue.
You can buy any double-sided form. It may vary in color. It all depends on the preferences of the child, and what the child's trainer advises.
Most often, team uniforms are purchased centrally. That is, the head of the club orders clothes for all members of the team. Therefore, you may not need to buy the form yourself.
What clothing can I buy for basketball besides uniforms?
In addition to the basic uniform, the child can purchase additional clothes for basketball. He will be able to wear it while traveling to competitions in the country. Or just while walking on the street.
These are the following clothes.
Bomber
The bomber is a small jacket. It has pockets on the sides.
The bomber jacket can be fastened with both zippers and buttons.
We recommend purchasing clothing made from polyester.
Bomber has a high density. It stretches well. Also, bomber jackets are more durable than conventional products.
Jackets of this type are very bright and beautiful. They have contrasting colors. And unusual prints on the back.
The bomber jacket is ideal for a basketball player.
Sweatshirt
The sweatshirt is a modern sweater with an unusual color scheme. The brighter it is, the better.
You can look at models with unusual designs and prints.
T-shirts
T-shirts are very useful for the child in summer. They must be 60% cotton.
Warm-up basketball suit
These suits are made from a special jacket and shorts. They fit very comfortably. They don't wear out.
The basketball suit can be worn during and after the warm-up.
Basketball clothing sizes
Basketball clothing must be selected according to the size of the child.
In order to find out the dimensions of the child, before going to the store, do the following:
- Measure the volume of the child's chest.
- Find out the length of the T-shirt for your child.
- Measure your child's hips.
- Measure your child's leg length.
After you know all these indicators, pay attention to the following table. It shows all sizes of basketball clothing for athletes.
You need to buy clothes based on the indicators in the table.
Purchasing advice
There are a number of recommendations to consider when purchasing. They will help you purchase the right basketball clothing.
The shirt must fit the child perfectly in size
The sports shirt or T-shirt must fit the child perfectly in size.
Items that are too large will hang from it. It will be uncomfortable for him to move during games.
And too small products, on the contrary, will crush.
This will also have a bad effect on the outcome of the game.
Opt for synthetic models
We recommend buying T-shirts and T-shirts made from synthetics. Products made from non-natural fabrics are more elastic. Remove moisture quickly. And do not deform for a long period of time.
Shorts must be purchased one size larger than
This is necessary so that the basketball player can jump to the basket and his movements are not constrained. Shorts "size-to-size" can also be bought. But there is no guarantee that they will not hinder the movements of the child while jumping and throwing balls into the basket.
If you buy the shorts one size larger, they will not fall off. Because each pants has a special elastic band. It will allow you to securely fix the clothes on the child.
Don't skimp on sports uniforms e
Never skimp on a basketball uniform. It is better to buy high-quality pants and a T-shirt once than to buy cheap things that will quickly tear.
And they will bring discomfort to the child during the games.
Clothing must comply with the rules of the International Basketball Federation
We recommend that you familiarize yourself with the rules of the FIB (International Basketball Federation). They spell out what a sports uniform should be.
You can buy clothes only after you make sure that they meet international requirements. Otherwise, the child may not be allowed to compete in basketball.
On the Vikids portal you can:
Find a basketball club
Add an ad about your club
Ask Vikids a question!
Find/Buy Basketball clothing.
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Read related articles or write your own.
How to choose a basketball uniform, how to choose a basketball uniform
Basketball is a very popular team game that has a huge number of fans and admirers all over the world.
At the same time, it should be said that many fans of this sport not only like to watch basketball competitions and tournaments, but also play pretty well themselves. In addition, unlike other team sports, basketball has a huge number of different street variations, which allows you to practice this sport even on the street. However, even if the game of basketball takes place outdoors, the basketball player must be dressed in the most comfortable or comfortable clothing, as otherwise the likelihood of injury is high. In this article, the LYNX full-cycle sportswear sewing production, where you will be offered a basketball uniform to order, tailoring a volleyball uniform, making T-shirts or rashguards with your own design, will tell you how to choose and buy a basketball uniform.
The main purpose of running shoes in sports is to provide maximum comfort and safety to the athlete. It is worth noting the fact that modern manufacturers of high-quality shoes develop and manufacture sports shoes that are designed for practicing a particular sport.
Basketball is no exception, especially since high-quality and comfortable sneakers are one of the most important elements of the equipment of a modern basketball player, on which the quality of the game and the safety of the athlete directly depend. At the same time, unlike other types of team sports, the choice of high-quality sneakers for basketball depends on the specialization of the basketball player on the court. It is also very important not to save on buying shoes, since the presence of rapid movements on the parquet, the presence of complex jumps, instant turns, power struggle, a sharp change in direction of movement - all this causes the basketball player's legs to experience very high loads. In this regard, the most common injury in both professional and amateur basketball is ankle dislocation.
Why is it necessary to be very careful and responsible when choosing basketball shoes?
The use of the right shoes during training and playing will allow the basketball player to securely fix his own ankle and, thus, significantly reduce the possibility of injury.
In addition, high-quality sneakers will help absorb the force of impacts during jumps, create stability during movement, and also contribute to a faster set of high starting speeds. Basic requirements for quality basketball shoes:
- high stability when performing lateral movements;
- excellent grip on the surface that the playground has;
- the presence of a function to mitigate shock loads that occur during the performance of jumps;
- tight fixation of the foot and ankle with shoes;
- providing the athlete with maximum comfort while moving around the playing field;
- the presence of high wear resistance.
It is worth noting that cheap sneakers from Chinese manufacturers or little-known brands very rarely meet all of the above characteristics and therefore it is best not to save on the purchase of shoes for playing basketball.
We choose basketball shoes depending on the specialization of the player on the court
At the moment, the leading manufacturers specializing in the manufacture of basketball shoes offer their customers three different types of sneakers.
At the same time, professional basketball players recommend that novice athletes choose playing shoes depending on the playing role on the court. Next, we will tell readers about the varieties of sneakers and their right choice depending on the game specialization:
- High sneakers or High. This type of shoe has a high last and is best suited for centers or heavy hitters. It is worth noting that in most basketball teams, the tallest and largest players act as centers and heavy attackers. The main advantages of shoes of this type include the presence of high stability, providing maximum shock absorption during jumps, full closure and rigid fixation of the ankle joint. If we talk about the shortcomings of sneakers with a high last, then they include a lot of weight, a decrease in speed, as well as a stiffening of the step.
- Medium, versatile sneakers or Mid. Mid-type sneakers are a great solution for versatile players, small forwards and snipers. The main advantages of shoes of this type are the presence of a relatively small weight, and the disadvantages are less reliable fixation of the foot and the presence of a rather hard sole.
- Low running shoes. These shoes are ideal for highly agile players such as attacking guards or point guards who have to move in jerks throughout the game, often change direction or make sudden stops. The main advantage of this shoe can be called lightness. The presence of excellent practicality and maneuverability. Speaking of shortcomings, it should be noted a high level of wear and poor fixation of the ankle.
What should I know about choosing the right uniform for basketball?
When choosing clothes for training and playing basketball, it is very important to pay your own attention to the following most important factors:
- The presence of high comfort. When choosing a game or training uniform, you should definitely remember that it should not hamper your movements. Therefore, the ideal option would be to purchase playing basketball shorts and jerseys made from soft synthetic fabrics. The use of these fabrics in the process of manufacturing shorts allows you to get sports equipment that almost instantly removes moisture from the athlete's skin.
In addition, when buying a uniform for playing basketball, be sure to inspect the seams of the equipment you choose, they should be as flat, closed and durable as possible. The presence of such seams in the form will allow you not to be afraid that the equipment will rub your skin during training and games. Another important selection criterion is the correct selection of the size of the uniform, since sports equipment for basketball should not fit the athlete tightly. Therefore, it is best to purchase a shape that is one size larger. - Breathability. With high physical exertion, it is very important to provide the skin with a constant and systematic supply of air. Therefore, choosing a sportswear that has breathable properties, you can ensure optimal thermoregulation, which will positively affect the preservation of strength and increase endurance during the game. It should be understood that the right choice of fabrics will ensure the comfort of the athlete, and will also have a positive impact on his game and training progress.
- Shirt and shoes must be identical in design. According to FIBA rules, the basketball uniform used for performances in competitions must have a single design and one predominant color scheme. The uniform should have a rather bright color scheme so that the judges and spectators can distinguish between the players of the two teams. In the event that you want to get a basketball uniform with an original design, then it is best to entrust its creation to a specialist who has all the knowledge and experience necessary for this.
Where can I order customized basketball uniforms?
Our tailoring is the ideal choice for athletes and basketball teams who want to quickly and cost-effectively design and manufacture custom-designed basketball uniforms to the highest quality standards. It should be noted that our company employs professional designers with extensive practical experience in creating sports equipment with an individual design. In addition, when developing and creating a design layout for a future basketball uniform, our company's specialists use modern trends in the field of sports fashion, and also take into account all the wishes of the client.
