Off-season basketball strength training helps you develop your muscles and endurance in preparation for the regular season. Despite emphasizing finesse and quickness, there is an element of basketball that focuses on strength and size. Bulking up during the off-season helps you with rebounding and inside scoring. Off-season basketball strength training exercises range from curls to pullups. According to The Mayo Clinic, strengthening your muscles helps prevent fractures and other bone injuries.
Types
There are several types of off-season basketball strength training. Weight training focuses on developing muscles through resistance and muscle contraction. Resistance uses resistance via large rubber bands, weight machines and other exercise devices to perform isotonic exercises. Isometric exercises are an element of strength training in which you do not contract your muscles during the exercises. As a result, isometric exercises focus on strengthening your joint muscles.
Weight Training Exercise 1
This weight training exercise helps strengthen your back and shoulder muscles. Sit at the lat pulldown machine, and place your hands on the overhead bar. Make sure your hands are equidistant from each other and that you are gripping the bar with your palms. Lean slightly back, and pull the bar to your chest. Make sure that your abs are tight and that you pull the bar all the way down. Perform 10 repetitions before breaking. To develop the right muscles for basketball, you should do more reps with lower weight.
Weight Training Exercise 2
This off-season weight training exercise helps develop your quad and leg muscles, improving your jumping and rebounding abilities. Lie down on the leg curl machine, and place your calves under the padded weight bar. With your head down and body relaxed, lift the padded bar with your calves until it is touching the back of your legs. Repeat the lift 10 times, making sure to keep one smooth motion the whole way through. According to Guide To Coaching Basketball, shooting guards and point guards should perform all lifts at 60 percent of their total weight capacity.
Isometric Exercise 1
This isometric exercise strengthens your arms as well as your abdominal muscles. Lie on the ground with your face down. Prop yourself up on your elbows and forearms, making sure to keep your back parallel to the ground. Put all your weight on your toes. Hold this position, making sure to keep your abs tight and back straight for one minute. As you improve your strength, extend the period of time in which you are holding this position.
Isometric Exercise 2
This isometric exercise helps strengthen your core, making it useful for players who want a stronger low post game. Lie on the ground with your back flat. Lift your legs up at a 90 degree angle and lift your head up off the floor. Extend your arms, making sure they are straight and parallel with the ground. Perform five quick inhales followed by five exhales. Start pulsing your arms to coincide with your breathing and perform this 10 times. Rest and repeat until fatigued.
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