For serious basketball players, there is no off-season. Whether you're battling for more playing time on your high school team or competing for an NBA championship, maintaining proper fitness routines and skill development throughout the summer is vital for improvement. Basketball success comes from hard work, and that includes working in the off-season.
Aerobic Conditioning
It's only natural that you'll lose some fitness during the off-season. However, undertaking an aerobic conditioning program can help keep you in excellent shape and make sure you're ready to run the court once the season tips off. Strive for low-impact aerobic workouts at least two or three times a week. Avoid running as much as possible during the off-season, as it's still a time to recover, and running punishes the knees and ankles. Opt instead for swimming, cycling, skating and other aerobic activities that won't take such a serious toll on the lower body.
Strength
Strength training should also be continued throughout the off-season, although working more reps at lighter weights can be an acceptable tradeoff when trying to recover from a particularly harsh season. Target the stabilizing muscles of the core, focusing on strengthening the abdomen and trunk. Keep weight training sessions short, with two or three workouts per week, which is generally enough to maintain strength throughout the summer.
Flexibility
Once the season ends, basketball players often overlook the importance of flexibility. Unless you maintain a proper stretching regimen during the summer, you'll greatly increase the risk of suffering a muscle strain when the new season starts. Stretching keeps the muscles loose and warm, preventing any loss in range of motion. An off-season stretching program should include working the calves, hamstrings, groin, shoulders and back. While daily stretching is best, aim for at least three sessions a week. Remember, never bounce when stretching and always stop if you experience any sharp pain.
Skills
Of course, it takes more than physical fitness to play basketball. The off-season provides the perfect time to isolate and improve specific aspects of your game. Try for at least three skill sessions per week. Perform regular shooting drills, stressing proper technique and form for free throws, three-pointers, jump shots and even simple lay-ups. Set goals for each session, challenging yourself to make at least 90 percent of your free throws and a certain number of threes. Even big men should take the off-season to work on ball handling and passing, so don't neglect dribbling drills. These skill sessions should be performed with a goal in mind and not merely to stay busy. Put the off-season to good use and strive to improve all aspects of your game.
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