Basketball is a sport that focuses heavily on conditioning and athleticism. Strength is an important factor to many aspects of the game, but the traditional accumulation of muscle mass in weight training will not necessarily help one be a better player on the court. Enhancing muscles that improve one's balance, flexibility and stamina are essential.
Functional Strength
To prepare for the rigors of a season or to get in shape for "weekend warrior" competition, players should start with the basics, namely strengthening their cores.
Not only will core exercises prepare a player for prolonged physical activity, they will also ready him for more laborious workouts. The core elements for basketball strength training are the muscles of the trunk and the lower back which all play roles in jumping, lateral movements, quick turns and twists.
Plyometrics
Plyometrics is a type of exercise that uses explosive movements to develop muscular power such as jumping. Players jump to shoot the ball, block shots and secure rebounds. Simple plyometric exercises include squat jumps and using a box to do forward and lateral jumps, in which a person makes a standing leap from a flat surface up to a the sturdy surface of a box.
Free Weight Training
Progressive resistance is at the heart of strength training. Free weight training is often preferred over training on an exercise machine because it allows a fuller range of motions for the player as the weight load grows larger. Players can exercise specific muscles or mimic in-game motions, thus making the actual moves easier to repeat over the course of a game. In general, bigger players like posts and centers should concentrate on building bulk to better assert their dominance inside on offense and defense. Small forwards and guards should focus on muscle tone, lifting less weight at a higher repetition frequency.
Multijoint Exercises
True to their name, multijoint exercises train muscle groups together by using movements that work more than one joint at the same time. Because basketball is a game of coordination and multiple movements (i.e. running and jumping, sudden stops and starts), single-joint exercises are not viewed as overly important. Working multiple joints at the same time allows players to strengthen areas of the body which will act in unison during a game. Suggested multijoint exercises include bench presses, chin-ups, dead lifts and squats.
Postgame Workouts
If facilities are available, postgame workouts not only help the body recover from the pounding it takes during a game but also helps a player stick to his strength maintenance during the season. The body is already warm for exercise after a game, and the workout provides a cool down that can greatly aid sleep and relaxation. To insure players do not overheat or wear themselves out, postgame workouts should be relatively short (about half an hour), be fairly light--i.e. less weight and fewer repetitions than a full workout, and players must remember to stay fully hydrated.
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