Basketball Basketball is a fast-paced sport that requires explosive strength, top speed, agility and fine-tuned on-court skills. You’ll find the basketball workouts and drills you’re looking ...
2. Offseason 2: (June) no organized team training sessions, athletes have a program 4x per week weight training, are strongly encouraged to go on vacation, or train on their own. 3. Offseason 3: (July) Strength training 4x per week, 2x per week SPARQ Training before workouts 1x general conditioning post workout (treadmill sprint work) . Open gym 5-6x
Lunge matrix with reaches - Lunge forward, side, and rotate back. Do this sequence with an upward reach, foot reach, and reach to the opposite side of the stepping leg. Squat matrix - 3x each stance. Stances: Normal, narrow, wide, stagger right, stagger left, toes in, toes out.
Basketball Off-Season Strength and Conditioning for In-Season Success By John Cissik Published On: 2014-07-18 The basketball off-season is a time to lay the foundation for in-season success.
Every fifth week, do no weight training at all to assist recovery. Points to Note. Try to allow at least two days between any strength session and a game. Try not to do strength training on the same day as you work out on the court or at least separate workouts between the morning and the afternoon.
The importance of strength is quite evident in the sport of basketball. The days of just playing pick-up at the gym are over. It is important to participate in a truly comprehensive strength training program in order to improve performance on the court. Your strength program lays the foundation for your success.
Upper Body Weight Training (1-2 sets x 10-12 reps) Shoulder Press; Incline Press; High Row; Chest Press; Incline Row; Inverted Row; Landmine Press; Lat Pulldown; Tricep Dip; Upright Row; Lower Body Plyometric (3 sets x 10-12 jumps) Alternate Leg Bounding; Single Leg Hops; Step Ups; Day 5. Lower Body Weight Training (1-2 sets x 10-12 reps) Dumbbell Lunge; Glute Ham Raises
This is the most important phase in strength training for basketball. Yet most players and coaches dismiss it. And it becomes doubly important for younger players. The foundations you lay in the off-season and early pre-season literally determine the quality of strength and power you can form in later phases.