The game of basketball was invented more than 100 years ago and has evolved dramatically over the years. The original game was played at a slow pace and required relatively little athletic ability. In fact, the jump shot was not even a part of the game until after 1935. Modern basketball is fast-paced and requires quickness, speed, power, strength, agility and coordination. Because of the need for these demanding physical skills, basketball teams are turning to conditioning programs that feature strength training and weight lifting.
Types
Strength and weight lifting plans for basketball are geared toward improving muscular strength and explosive power. To be successful, basketball players need muscular strength and the ability to focus that strength in explosive movements. An increase in maximum strength is achieved by lifting heavy weights. Explosive power can be increased by focused plyometric movements, which are also referred to as jump training. Muscular endurance is also important for basketball performance, but it is improved by overall conditioning as opposed to just weight training.
Features
Weight lifting plans for basketball feature exercises that target the prime mover muscle as well as stabilizer muscles. With the exception of hamstring curls and calf raises, most exercises will involve more than one joint. Most plans should include squats, dead lifts, bench press, upright rows, shoulder press and other exercises that promote uniform strength.
Time Frame
Weight training is an activity that should be performed throughout the year by basketball players. However, the length and frequency of the workouts change, depending on the time of year. During the off season, workouts should focus on stabilizing muscles and overall core stability. Attention should be focused on strengthening the muscles of the trunk and lower back. During the off season, players should work out three times a week. The exercises should contain three sets of 15 to 20 repetitions. During the pre-season, emphasis shifts toward increasing maximum strength and power. For that reason, weight for the exercises should be increased. Players will continue working out 3 times a week. The sets should be increased to four, while the repetitions are decreased to between four and eight. To increase power, plyometric exercises should be added during the pre-season. During the season, players should focus on maintaining strength and power. Working out twice weekly is adequate, and the plyometric exercises should be continued.
Benefits
Players who have strength and weight lifting plans that are performed throughout the year receive many benefits. Regular weight lifting helps prevent injuries to ligaments and tendons. The exercises for the lower body help to increase vertical jump, an important factor in rebounding. Overall core strength helps players maintain rebounding position under the basket. Weight lifting, in general, improves grip strength. A stronger grip can lead to better control of the basketball.
Misconceptions
For many years, coaches avoided having basketball players lift weights because they thought it would negatively affect their shooting. They felt like weight training would harm the delicate feel for the ball that shooters develop. That is a misconception, as some of the best shooters in the world lift weights regularly.
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