When it comes to training, the off-season of basketball is just as important, if not more important, than the season itself. The months of wind sprints, weight lifting, and shooting are what make great players. In two to three months, you can get in shape, improve your skills, and get stronger to become a better basketball player.
Conditioning
Cardiovascular conditioning is important in a fast-paced game like basketball, but proper conditioning requires much more than just going out for a jog. The University of Texas Department of Kinesiology notes that the majority of conditioning needs to target the anaerobic energy system, incorporating high-intensity interval training followed by active recovery periods. However, to ensure that you can tolerate this intense type of training, start with four to six weeks of aerobic exercise. A sample program might like look this: aerobic phase-- two to three days per week of 30 to 60 minutes of continuous exercise at 60 to 75 percent maximal effort for four to six weeks; anaerobic phase-- two to three days per week of 30 to 60 minutes of interval training, with training periods from 30 to 90 seconds at 85 to 95 percent maximal effort and recovery periods for 60 to 180 seconds at 50 percent maximal effort, for four to six weeks.
Strength Training
Basketball is dotted with quick, explosive movements, and training your body to explode with power starts in the weight room. Like the conditioning program, start with a basic strength training program to ensure proper form, create a base, and correct any muscle imbalances that may be present. The base program should last at least four to six weeks if you are not regularly strength training. The exercises included should be general strength exercises, like bicep curls and squats, completing two to three sets of eight to 15 repetitions. After you have established a base, move into basketball-specific and power movements, like hang cleans and jump squats. Due to the intensity of the exercises, perform three to five sets of four to eight repetitions. The power phase should last at least four weeks.
Basketball Skills
Being in great shape only helps if you also have great skills, and great skills come with practice. Get out on the court at least two times per week and practice shooting and dribbling. If you are a guard, incorporate game-like ball-handling drills. Better Basketball Coaching starts with the basic four: speed dribble, change of pace dribble, crossover dribble, and spin dribble. Spot and form shooting should be incorporated into every workout, as well as defensive and footwork drills. If you are a post player, still incorporate ball-handling and shooting drills with emphasis on finishing around the rim. Lay-up drills, rebound put-backs, and offensive moves in the key should highlight your individual sessions. As with the guards, always incorporate defensive and footwork drills.
Play the Game
To get in "basketball shape," you need to play basketball. Check out your local YMCA or gym for pick up games, or join a recreation league. Playing games of 2-on-2 or 3-on-3 are great ways to improve your game because you get more offensive touches and you have to play hard defense. Take the time during pick up games to try new skills and moves. Remember, this is your opportunity to improve and get ready for the real deal.
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