Although the basketball offseason is a great time for you to rest and recuperate, it is also a time for you to improve your endurance levels and general fitness. Because you will not be playing competitive games during the basketball offseason, weight training exercises that would affect your shot negatively can be safely performed. According to The Mayo Clinic, strength training helps to control your weight and keep you in good shape during and after the season.
Types
Basketball offseason training breaks down into several types. Stretching is a crucial type of training that should be performed prior to every workout. Stretching will prevent you from pulling muscles and will keep you flexible during an intense workout. Endurance training during the offseason breaks down into long-distance running and resistance training. Most endurance training drills are done for extended periods of time, keeping your heart rate up and developing your breathing techniques. Strength training exercises, ranging from push-ups to leg curls, are another essential part of your offseason training regimen.
Weight Lifting Exercise
This exercise will help you develop your shoulders, chest and triceps. Lie down on a bench press with a teammate spotting your lift. Grab the barbell with both hands evenly spread apart and lift it off the safety rack. Bring the bar down to your chest and push up to complete one press. Do 10 presses, then rest for 30 seconds. Repeat the exercise except reduce the number of repetitions you do each time until you get to zero.
Training Drill 1
This drill will help you improve your jumping ability as well as your overall speed. Stand at the foul line and wait for your coach's whistle. On his whistle, sprint toward the hoop and jump to touch the backboard. Backpedal toward the foul line and repeat the sprint again, attempting to touch the backboard another time. It is important to always jump with both hands in the air, making sure to touch the backboard with both hands. Continue the drill for two minutes or until fatigued.
Training Drill 2
This training drill improves your overall conditioning as well as your jumping abilities. Stand at the baseline and wait for your coach's whistle. When he blows the whistle, sprint to center court. As soon as your foot touches center court, move into a defensive stance and slide toward the sideline. Once you reach the sideline, drop step and face away from the hoop. Defensive slide toward the baseline until you are under the hoop. Repeat this exercise until fatigued.
Training Drill 3
This drill helps improve your overall court speed as well as your general fitness level. Stand at the baseline with one foot on the line and the other facing toward the opposing hoop. On your coach's whistle, run from your baseline to the opposing baseline 16 times. After 16 sprints, cut it down to eight, then four then two then one. According to Degerstrom, the best way to keep your team motivated is to tell them that they must start the drill over if they walk during any of the sprints.
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