If you want to be on top of your basketball game, excess weight can hold you back. The good news is that playing basketball and doing related conditioning work can help you burn calories and lose weight while improving your basketball skills. Following a basketball player weight loss plan will help you perform better on the court while enhancing your overall stamina and health.
Weight Loss Basics
The formula for losing weight is burning more calories than you consume. Cardio exercise -- such as playing basketball and doing basketball drills -- can help you burn calories and lose weight. You need to burn an extra 3,500 calories to burn 1 lb. of body weight, so burning 500 more calories than you consume each day will help you lose 1 lb. in a week. Because basketball includes intense cardio such as running and jumping, you can burn about 675 calories an hour if you weigh 190 lbs., according to Military.com.
Basketball Conditioning
Cardio conditioning not only helps you lose weight but also makes you a better basketball player by improving your speed and endurance during games. Running is a central part of basketball, so prepare your body by running five times a week, Planet Hoops Basketball advises. To get into top shape and be a versatile athlete, alternate easy days of running with sprint drills. The American College of Exercise recommends 30 minutes of moderately intense cardio exercise five times a week or 20 minutes of high-intensity cardio workouts three times a week. On your easy days, jog at a relaxed pace for 30 minutes.
Sprint Drills
There are a variety of basketball sprint drills you can do for a high-intensity cardio workout. Each will burn lots of calories while improving your speed and agility on the court. One sprint drill workout requires placing four markers in a straight line 3 yards apart. Place a marker 3 yards to the left in between each set of markers. Sprint to the first marker and then side step to the marker on the left, leading with the left leg. Side shuffle to the next marker, leading with your right leg. Repeat until you reach the finish. Do six to eight repetitions of the drill.
Strength Training
Strength training can help you jump higher, run faster and become an overall stronger basketball player. Weight training is important during the basketball season as well as off-season, advises MotleyHealth. Do weightlifting two to three times per week during the off-season. Choose exercises that work your major muscle groups, such as pushups, crunches, squats, chest press, biceps curls, triceps extensions, back extensions and lunges. During the season, you will not need to strength train as often, as you will be putting more strain on your muscles during games and practice. Continue to weightlift regularly -- at least once a week -- so you do not lose muscle mass.
References
- MotleyHealth: 7 Basketball Fitness and Strength Workout Tips
- Military.com: Want to Lose Weight?; Stew Smith
- Dummies.com: Following a Cardio Plan for Weight Loss
- Planet Hoops: Off Season Workout Program
- Basketball-Plays-and-Tips.com: Increase Your Over-All Stamina With These Proven Basketball Conditioning Drills
- Sports Fitness Advisor: Basketball Agility Drills
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