Basketball is a team sport that requires strength, power, agility and speed. Having these physical abilities allows a player to run down loose basketballs, jump to grab rebounds and beat the opponent down the court. As a result, basketball players will use year-round, sport-specific, strength-training workout routines.
Function
The most important function for a basketball strength-training workout routine is to improve every aspect of a player's game by building the strength and agility needed for success. Most programs will focus on leg strength for speed, explosive power for vertical jumping, upper body strength for shooting and passing and conditioning for an extended game.
Types
Basketball strength-training workouts are broken down into three areas: maximal strength, muscular power and muscular endurance. Each component plays an important role in the overall success of the program. Maximal strength refers to the overall or absolute strength of the athlete and is improved by performing heavy weightlifting. Muscular power is a combination of absolute strength and speed. Sport-specific muscular power training involves plyometrics or jump training. Muscular endurance is the ability to perform high-intensity movements throughout the entire game and can be improved through conditioning and agility drills.
Features
Exercises used for a basketball strength-training routine involve functional, multi-joint movements that train the muscles or body movements used throughout the game. Common upper-body exercises include the bench press, military press, bent-over row, pull-ups, push-ups and dips. Lower-body exercises include back squats, deadlifts, one-legged squats, hanging leg raises and calf raises.
Time Frame
Workout frequency and duration will adjust throughout the year based on the time of the season. As the year progresses, a strength-training routine will rotate through three distinct phases: off-season, in-season and pre-season. During the off-season, functional strength training will be performed two to three days per week for 15 to 20 reps and two to three sets per exercise. Maximal strength training, however, will be performed three days per week for four to eight reps and three to five sets.
For the preseason, the routine's focus is on stabilizing muscles, building core stability and improving sport-specific movements. After the season begins, the goal of the strength-training routine focuses on maintaining muscular power. One to two strength-training and plyometric workouts should be performed each week.
Benefits
Strength-training routines can be adjusted to meet the requirements of the team or player. Every player should see improvements in muscular endurance and the ability to repeatedly jump for rebounds and run down the court quickly. Other benefits include preparing the joints for intense work, strengthening stabilizer muscles and correcting any muscle imbalances.
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