Basketball players require superior strength and conditioning. Their sport demands constant movement, either in the form of running or jumping. Players must also be strong enough to battle for position under the hoop and fight for rebounds. Undertaking a strength and conditioning program prepares basketball players to deal with the intense rigors of the sport.
Agility Training
In basketball, quickness may be more important than speed. Short, explosive movements create scoring chances and can make up for defensive mistakes. An agility training program, which incorporates a number of drills stressing footwork, will not only help you develop quickness but also strengthen the legs and enhance your conditioning. A typical agility program includes simple jump-rope routines, running through agility ladders, and performing cone drills, all with an eye toward improving foot speed and reaction times.
Conditioning Training
Running remains the easiest way to build conditioning for basketball players. Any conditioning program should include suicide drills. Start at the baseline and sprint to the foul line, back to the baseline, out to mid-court, back to the baseline, out to the opposite foul line, back to the baseline, out to the opposite baseline, and back to the starting baseline. Suicides build leg strength and endurance. For a more strenuous workout, perform pyramid drills, which are like suicides, except the players must do push-ups, sit-ups, or jumping jacks at each line.
Strength Training
Due to the running and athleticism involved in basketball, players should avoid lifting too many weights and becoming bulky. The goal of strength training should be a lean, athletic body, not necessarily a muscle-bound frame. Ideally, basketball players should only lift weights two or three times a week, focusing on proper technique and explosive, intense workouts instead of pumping heavy weights. For maximum benefit, each exercise should consist of three sets of 10 repetitions.
A typical strength program would be done on Monday, Wednesday and Friday each week. On Mondays and Fridays, perform twisting sit-ups and hanging leg raises to work the abdominals; bench presses, biceps curls and wrist curls to work the chest, shoulders and arms; and squats, leg presses and calf raises to enhance running and leaping strength. On Wednesdays, perform slightly different variations on the same exercises to keep the workout fresh and continue testing the muscles. Some Wednesday exercises would include sit-up crunches, side sit-ups, inclined bench presses and triceps presses. All training sessions should include ab work, squats and leg presses to strengthen the core and lower body.
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