Basketball workouts and training are designed to improve your technical abilities as well as your overall stamina. Despite the importance of in-game experience, basketball workouts refine your skills and allow you to focus on one aspect of the game at a time. Basketball training exercises should be performed during off days and during the off-season. According to the Mayo Clinic, strength training helps develop strong bones and muscles.
Types
Basketball workouts can often be broken down into several unique types. Shooting, dribbling and rebounding are three key elements to the game of basketball that can be addressed specifically in individual basketball workouts. Basketball workouts can also be broken down into footwork, passing, dunking and many other singular elements of the game. Although training and conditioning supplement basketball workouts, specific types of basketball training range from cardiovascular exercises to agility drills. These training exercises should be performed after practice and on off days.
Power and Speed Workout
Grab a basketball and hold it squarely in the center of your chest. Make sure your abs are tight and the center of your body is in a braced position. Standing 10 feet from a wall, pass the ball from your chest to the wall. Try throwing the ball with enough force to get it back to your chest without bouncing. According to the NBA, this workout helps you develop your passing skills as well as strengthen your wrists.
Core Stabilization Workout
Get your body in a proper push-up position. Instead of putting weight on your hands, rest your body weight on your forearms. Tighten your abs and place your feet on a basketball that is resting on the floor behind you. Balance in this position for as long is you can, making sure to keep your body in a straight line. According to the NBA, this workout helps strengthen your core, which will eventually help you maintain a proper defensive stance during games.
Speed Training Workout
Stand erect with a basketball in your dominant hand. Begin rotating the basketball around your midsection in either a clockwise or counterclockwise motion. After 10 repetitions, rotate the direction of the ball. Move the ball from around your midsection to your knees and even to your ankles. As you start to master this basketball workout, increase the speed of the ball and the number of changes in direction. This drill improves your dribbling as well as your ability to move with the ball on the court.
Rebounding Workout
Stand under the backboard with a basketball in both hands. Jump directly up in the air and shoot the ball at the backboard. Do not try to make it into the hoop, simply shoot the ball at the backboard and have it ricochet back into your hands. After catching the ball, jump right back up and shoot the ball at the backboard again. Continuously perform this drill for one minute. This workout improves hand-eye coordination as well as rebounding skills.
Member Comments