Basketball is a difficult game to master because of the number of skills you need to develop. But in addition shooting, passing and defending well, it's also important to have muscular endurance. Otherwise, you will peak early in the game and your opponents will dominate you. Basketball players develop endurance by practicing the game often, but performing traditional strength training exercises also is an important part of their training regimen.
Function
Endurance is the length of time your muscles can continue to perform at a high level. Developing endurance calls for multiple repetitions of an exercise, typically with a light weight. To find what weight you should use to develop endurance for a particular exercise, determine the maximum weight you can lift for just one repetition, but no more. Multiply that weight by 60 percent to find the appropriate weight for your exercise. If you've chosen correctly, you should be able to perform at least 20 repetitions of the exercise for several sets, a sufficient amount to develop endurance.
Types
The types of exercise you should choose depend on which areas you need to improve. If your arms tire while shooting, perform arm and shoulder exercises, such as bicep curls, tricep kickbacks, pushups, dips and throwing a medicine ball. If your legs tire from running and jumping during a game, perform leg presses, squats and lunges. To develop your torso muscles, shoulders and arms simultaneously, pull-ups and chin-ups are effective. Crunches build your abdominal muscles. On the court, build endurance by practicing many shots and passes, executing each with proper form.
Considerations
When you're working out hard, it's tempting to take long rest periods between sets. But your goal is to build endurance, so it's important to take no more than 60 seconds between each set. While you work out, pay attention to your form. Don't cheat by using jerky movements to shift weights. Rather, use smooth, consistent movements, and breathe evenly.
Cardiovascular Fitness
If you don't perform enough aerobic exercise, you won't be able to run and jump as long as others can during a game. Playing basketball often will help, but jogging is also an effective way to develop your cardiovascular endurance. Regular aerobic exercise improves your heart and lung function, making it easier for you to run for long periods without losing your breath. To ramp up the intensity, try sprinting periodically while you jog.
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