Basketball Conditioning Workouts

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					Basketball Conditioning Workouts

                 In gyms, playgrounds, and parks across the country, the familiar sounds of the ball "swishing through the net" can be
                 heard. The basketball season is here again. Whether you play basketball competitively or play fo r fun, these Bally Total
                 Fitness Basketball C onditioning Workouts can improve your game. The strength training portion of these basketball fitness
                 exercises will enable you to jump higher and get more rebounds, while the cardiovascular portion of the progr am will
                 enable you to run up and down the court in the fourth q uarter.

Warm-Up
5-10 minutes of low intensity aerobic exercise such as walking, biking, or jogging until you break a light sweat.



Strength training
Perform each movement slowly while k eeping the weight under control.

For each exercise, perform 1 set of 8-12 repetitions

Legs                                       Chest                                        Abdominals
- Lying Leg Press                          - C hest Press Machine                       - Abdominal C runch Machine
- Hip Abductor Machine
- Hip Adductor Machine                     Back                                         Arms
- Standing C alf Raise                     - Seated Row Machine                         - Arm C url Machine
                                                                                        - Tricep Pushdown
                                           Shoulders
                                           - Shoulder Press Machine



Cardiovascular training
To significantly improve your cardiovascular endurance, consider the following information. C ardiovascular exercise should be performed
3-5 days per week for 20-60 minutes. Your heart rate should be between 55-90 percent of your predicted maximum heart rate, which is
220 minus your age. C ardiovascular activities are rhythmical, repetitive, continuous, and involve large muscle groups. Biking , running,
swimming, stair climbing, and cross country skiing are all examples of cardiovascular activit ies.



Other Tips
-   Allow 48-72 hours between strength training sessions.
-   Strength training workouts should be performed 2-3 days per week.
-   Perform strength training activities after basketball practices or games.
-   Incorporate stretching into your routine during each workout.
-   Stretch after a warm-up or at the end of your workout when muscles are warm.
-   Repeat each stretch 3-5 times for all major muscle groups. Hold each stretch for 10-30 seconds and do not bounce while stretching.

- Your fitness level will improve during the initial 4-6 weeks. After this improvement phase, you may add additional sets and exercises to
your strength training routine.



Bally Total Fitness recommends consulting with your doctor as well as a knowledgeabl e fitness instructor before starting this workout or
beginning any exercise program.
Forwards
Forwards require strength, power and the explosiveness to get up and rebound, while
needing the agility to move in the low post to receive a pass. Often the forwards need to
work on their co-ordination and body awareness due to their height (>6’8”).

A classic example is Alex Radojevic, the Toronto Raptors first round selection in the
1999 NBA Draft and who now plays for the Denver Nuggets. Alex a 7’3” center that
weighed 242 lbs., was limited in his strength and agility. My focus was to increase his co-
ordination and body awareness, elevate his strength levels to a point where he could
compete down low, and increase his foot speed. How did I do this?

Alex trained functionally, I challenged him by doing single leg exercises, used wobble
boards, foam rollers, stability discs and pillows to make his body aware and react to
many different stimuli. His strength was increased by standard lifts and a comprehensive
core-strengthening program. His foot speed was increased by working on the agility
ladder. This including complex patterns where he had to dribble the ball while following
the specific footwork pattern. Most of his position specific agility was done on court
involving read and reaction drills in the key followed by giving and receiving a pass, and
by taking a shot.

Here is a sample workout for a center/power forward:

Exercise Sets x Reps
Warm Up 5 min. of Shooting Baskets
Incline Bench Press 3 x 6
Alternating DB Press on Physio Ball (75cm) 3 x 5 (each arm)
Standing Push Press (Explosive) 3 x 6
One Arm DB Row 3 x 6 (each arm)
Single Leg Cone Touch (on Wobble Board/Airex Pad) 3 x 12
Lunge Complex (Front/Side/ Rotational) 3 x 10/10/10
Core
Ab Rollout on Physio Ball 2 x 10
Wood Chop (with tubing) 2 x 12 (each side)
Low Back Extension on Physio Ball 2 x 20

In addition to this workout, foot speed, and agility work would be performed pre-practice.

Guards
Guards are considered the ball handlers when moving up the court. They are quick, agile,
elusive, and quite powerful for their size (>6’7”). Guards need to be able to run the court,
get back on defense, shoot from the outside, and tactically move the ball around on
offense. From my experience, guards often need to work on their physical strength so
they can win the battles with bigger forwards.

An example of this is Muggsy Bogues, at 5’3” and 141 lbs. Muggsy always provided a
spark off the bench with his high tempo play and superior ball handling skills. What he
lacked in height he made up for in heart, determination and conditioning. What I focused
on with Muggsy was increasing his strength levels by pushing him to lift heavier weights.
I focused on core lifts, bench, squat, lunges and deadlifts. We also trained functionally
with some the additional exercises.

Guards often have amazing athletic qualities. They can run fast, jump high, and move
around opponents with ease. By targeting their strength levels, a difference can be seen
when challenged by physically bigger, stronger players on the court.

Here is a sample workout for a shooting/point guards:


Exercise Sets x Reps
Warm Up 5 min. of Shooting Baskets
Standing Push Press (Explosive) 3 x 5
Bench Press 3 x 5
One Arm DB Row 3 x 6 (each arm)
Squat 3 x 5
Romanian Deadlift with DB 3 x 6
Walking Lunges 3 x 8 (each leg)
Core
Overhead Medicine Ball Toss Sit-Up 3 x 10
Wood Chop (with tubing) 2 x 12 (each side)
Low Back Extension on Physio Ball 2 x 20
with Medicine Ball Overhead Press
In addition to this workout, foot speed, and agility work would be performed pre-practice.


By analyzing the requirements of each position, a position specific program can be
tailored to meet the needs of the individual athlete. No longer can you view all players
and all positions the same when designing a basketball specific training program. Try
training to the needs of the position to elevate your player’s game.
(Optimum Performance Specialists)
No matter how good a player you are, you can improve your level of play by becoming
faster (up and down the court), and quicker (l aterally and explosive movem ents).

Basketball is a game of movement. But it's also a game of stops -and-starts. Think about a typical
trip down the court as an offensive player: sprint to the offensive end of the floor, hustle 10 or 12
feet across the court to set a screen, roll to the basket, make a quick move to get open to catch a
pass, pass and screen away, cut to the basket for a potential offensive rebound.

It's all about footwork, movement, mobility. The defensive end of the floor requires equal (or even
greater mobility and agility).

So, it's up to you to work on this part of your game. It takes hard work and persistence to get
better, but you can do it, you can improve this area of your game.

If you're really dedicated to improving your game, take a look at some of the drills below. I work
on these drills with my private training clients, and I know they are very effective.

Also, here's a tip: I recommend doing a lot of speed and agility training on grass instead of on the
basketball court. It's much easier on the joints.




Agility Ladder Drill s
These are often associated with ot her sports (such as soccer or foot ball), but every basketball
player should us e an agility ladder to work on their foot speed and agility.

There are various drills you can do with an agility ladder, but here are a few basics to get started:
- One foot hop (go through each box hopping on one foot, then do again with the other)
- Two foot hop (go through each box using both feet)
- High knees (go through the boxes brining your knees up high)
- Two feet in each box (using a running motion, step into a box with your right foot, then your left,
then into the next box with your right, then your left and continue this pattern)
- One foot in each box (same as above, but this time, only one foot will land in each box )
- Sideways one foot in each box (sliding to your side, you'll put one foot in each box)
- Sideways two feet in each box (same as above, but both feet will hit the ground in each box)

There are numerous other agility ladder drills (way more than we can list here). You can pick up
an agility ladder at a local sporting good store, or online. Take a look at the SPARQ line of
training equipment. They have lots of good stuff to help you work on your speed and agility.

Jump Rope Drill s
Old school? No dount about it. But also very effective.

Jumping rope is a great way to get warmed up for a workout, but it's also a great way to work on
your foot speed. Here are a few drills:
- Speed jumps (jump fast, and we mean as fast as you can)
- One leg (alt ernating between your right and left foot...for example, jump 4 or 5 times on your left
foot, then move to 4 or 5 jumps on your right)
- Running jumps (jump rope while moving from one end of the floor to the other...it's more a fast
walk than a run, but you get the idea)
Cone Drills
Cone drills are great at making you faster. Here are a few good drills I use with my clients:
- Sliding drills (place 2 cones 6-8 feet apart and defensive slide from one to the other...then move
them 10-12 feet apart and do the same. They key is to slide fast...very fast.)
- The T-Cone drill (place 3 cones in a straight line about 3 or 4 feet apart, then place 2 other
cones about 10 feet apart at the top of the "T". Now, start off running back and forth between the
3 cones and out to one of the cones at the top, then back -pedal to the starting spot. Do the same
thing again, this time out to the other cone at the top, and back -pedaling to the start). Go FAST.

These are just some of the drills you can do as part of your foot speed and agility