Since they work some of the biggest muscles in the body in the quads and hamstrings, squats have long been proven to be one of the most effective weightlifting exercises for building overall strength and muscle mass. However, working those large muscle groups also can make the recovery from a squat workout, especially when performed at an athlete's maximum weight, painfully slow. While squats should remain a crucial part of a basketball player's in-season training, players should exercise caution when performing this time-tested lift.
Mechanics of the Squat
To perform a squat, an athlete stands with his feet shoulder-width apart and knees slightly bent, either gripping a barbell resting across his shoulders or holding dumbbells at his sides. He lowers himself into a squat position until his hamstrings and quadriceps are parallel to the ground, keeping his upper body erect, then steadily raises into an upright position. This exercise forces the hamstrings and, in particular, the quads to develop explosive strength and the core muscles to stabilize the rest of the body.
Benefits of the Squat
In many ways, the squat mimics basic basketball movements and develops strength necessary for fundamental basketball skills. By building explosiveness in the quads, squats can maximize a player's vertical leap, improving not just a player's chances at dunking but also his jump shooting and rebounding. It also can improve a player's game on the ground, as the added lower-body and core strength allows a player to better hold her ground on defense or while boxing out for a rebound.
In-Season Approach to Squats
While the off-season is the best time to add and develop strength, the regular season still is a crucial time for maintaining strength. Not only will squats make a player faster and stronger, but they also can add muscle that will act as armor on the court, preventing injury both from physical play and the cumulative wear and tear put on an athlete's body during a long season. A player can maintain strength during the season by squatting once or twice a week and should avoid building to a max weight, so as to prevent injury and long recovery phases. A solid in-season squat workout could consist of two or three sets of between eight and 12 reps, but a layoff of two or three weeks might be all an athlete needs to begin losing strength and muscle memory, so squats cannot be avoided altogether.
Adding a Twist to Squats
While it is important to focus on repetitions and proper form while squatting, a player still can add some new elements to his in-season squat routine to keep it fresh and exciting. If a player needs a change of pace from barbells or dumbbells, or if his team is traveling and weight equipment is not available, he can perform squats using a resistance band or even his own body weight. If those options don't provide enough of a challenge, he can add a degree of difficulty by performing the squat on one leg, or by leaping out of the squat position to perform the ultra-demanding squat jump.
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