The ten commandments of basketball include the elements of physical fitness and the basic skills that you use while playing basketball. Use commandments to gauge and develop your skill level. Individual basketball practice drills may improve your performance by targeting one or more commandments, especially your performance toward the end of a game or practice session. Bodybuilding.com recommends performing practice drills at game speed.
Vertical Jump
Basketball requires a strong vertical jump. A strong vertical jump improves your ability to score when you are close to the basket, because jumping helps position the ball closer to the rim before the ball even leaves your hands. Plyometric and resistance weight training exercises can help you build a strong vertical jump.
Ball-Handling
Basketball requires ball-handing coordination while maneuvering the ball. Your teammates depend on your ball-handling coordination to help drive the ball across the court and skillfully position the ball to score. Ball-handing skills such as the behind-the-back dribble, stutter-step, dribbling between your legs and the cross over can help you get an edge over your competition.
Agility
Agility enables you to change the position of your body efficiently. Basketball players must have agility to maneuver around defenders, cover opponents and provide support for the ball-handler. These and other basketball scenarios require agility, because you must skillfully position your body, feet and head.
Range of Motion
Range of motion refers to your ability to move your joints and muscles throughout their full range of motion. Range of motion allows a basketball player to successfully use defensive stances, triple threat positions and optimize his or her vertical jump. The National Federation of Personal Trainers recommends range of motion training such as stretching and yoga workouts.
Cardiorespiratory Endurance
Basketball players must have cardiorespiratory endurance to get through the game. Cardiorespiratory endurance is the ability of your heart and lungs to supply your muscles with oxygen and nutrients to meet energy demands. Cardiorespiratory conditioning workouts include moderate-to-high intensity aerobic exercise that lasts 30 to 60 minutes depending on the intensity of the workout.
Muscular Endurance
Muscular endurance refers to the ability of your muscles to perform contractions for extended periods of time. Muscular endurance in your arms allows you to keep control of the basketball for extended periods of time. Muscular endurance in your legs keeps you moving across the court efficiently.
Stamina
Athletes that include basketball players must have stamina. Stamina provides energy and strength required for intense bursts of speed across the court. Building your stamina gives you an edge in basketball, because higher stamina increases the number of intense bursts of energy you can use during the game to help your team score the most points.
Power
Power is vital for basketball, because it enables players to run faster and jump higher. Power is the rate that your muscles perform work and work is the product of force and distance. Increase power by increasing force and distance, and decreasing time. Increase force by increasing resistance during exercise. Increase the distance over which you apply force increasing your range of motion with flexibility exercises. Use timers and set time limit goals to track shorten the time frame.
Bodily-Kinesthetic Intelligence
Your bodily-kinesthetic intelligence gives control and coordination of your bodily motions and your capacity to handle objects skillfully. You need bodily-kinesthetic intelligence to keep your head up while dribbling, shooting and passing without looking at the basketball.
Hand-Eye Coordination
You must have good hand-eye coordination to play basketball. Hand-eye coordination supports agility and your ability to shoot, pass and receive the basketball effectively. Working with smaller balls like racquetballs and tennis balls can sharpen your hand-eye coordination for basketball.
References
- Body Building.com: Basketball Handling Tips and Drills
- Body Building.com: Develop A Strong Vertical Jump
- Body Building.com: Basketball Performance Drills
- National Federation of Personal Trainers: NFPT Personal Trainer Manual
- Body Building.com: Learn to Jump Higher and Run Faster
- Long Leaf: Writing and Multiple Intelligences
