Preseason basketball training focuses on developing your stamina as well as improving your overall strength and quickness. While long-distance running is an important part of building stamina, basketball requires you to have quick reflexes and excellent footwork. As a result, many preseason training drills are based on improving your basketball stance as well as your ability to change direction. The preseason is also a time for you to strengthen your body through weight lifting and core strengthening exercises. According to the Mayo Clinic, strengthening exercises will help you reduce the risk of in-game injuries.
Types
Preseason basketball training exercises can be broken down into several categories. Speed and agility training during the preseason help to develop your quickness off the dribble as well as your ability to get down court on a fast break. Endurance training includes long-distance running, jogging and biking and helps you develop in-game stamina that will keep you playing at a high level throughout the entire season. Open gym training helps you improve your scoring, passing and dribbling skills as well as your familiarity with in-game situations.
Benefits
Two of the top benefits to preseason basketball training are increased endurance and improved ball handling skills. While you may be able to only devote 20 minutes of your practice schedule to ball handling drills during the regular season, the preseason offers you more time to focus on one aspect of your game and improve it. Through proper strength and endurance training, you will be able to develop muscles during the preseason that will help you with rebounding, scoring and injury prevention during the regular season.
Prevention/Solution
Although many drills and exercises during the preseason are not at full speed, there is still a risk of injuring yourself during a drill or strength training exercise. According to the Mayo Clinic, improper technique while exercising is one of the leading causes of injury to competitive athletes. To minimize risk, it is essential for you to use proper form while executing all drills. During weight training exercises always use a spotter to make sure your form is correct. Before practice, it is important to stretch properly for 10 to 15 minutes to minimize risk of injury.
Pre Season Training Exercise 1
This preseason training exercise strengthens your stomach muscles as well as your ankles. Lie down on your back and place both of your hands under your buttocks. Lift your legs off of the ground and keep them approximately 6 inches from the floor. While in this position, start rotating your ankles in the same direction, making sure not to drop your legs. Do this for 30 seconds, then rest for 30 seconds. Repeat this exercise until fatigued.
Pre Season Training Exercise 2
This preseason training exercise helps you develop your quickness, agility and strengthens your legs. Stand in an offensive position with a basketball in your hands while another player on your team gets in a defensive stance. Have the defender hold onto your T-shirt with one hand while his other hand guards against a possible screen. On your coach's whistle, slide forward, backward, left and right, trying to evade the defender while he attempts to hold on to your shirt. Do this for one minute, then rotate.
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