In-season weightlifting activity for a basketball player should focus more on toning and maintaining muscular levels, while out-of-season weightlifting programs should focus more on increasing muscle mass and strength. Weight training is a key ingredient in helping players become better at their position’s specific skills on a basketball court. Increasing muscle mass during the off season will give the player time to adjust to the newly developed mass and to use it more effectively during the season.
Arms
The arms play an important part in many aspects of basketball, including shooting, passing and rebounding, which makes increasing these muscles of the utmost importance during an out-of-season weight training program. You can increase and develop your bicep muscles, which are key to the shooting and passing aspects of the game, by engaging in curls. Curls can be done using dumbbells to focus on one arm at a time or with a barbell which works both biceps simultaneously. The triceps also are used extensively during a basketball game, especially while shooting. Overhead curls are an effective weightlifting exercise that will strengthen these muscles.
Legs
Jumping, running and blocking out are a few of the elements of basketball that require the use of your leg muscles. Strengthening these muscles, which include the quadriceps, hamstrings and calves, will help improve each of these aspects of your game. Choose from an assortment of quadriceps lifts, including squats and leg presses, to improve your ability to outmuscle an opponent for a rebound. Employ calf raises, which are done using a leg press machine, to enhance your ability to quickly leave your feet for a buzzer-beating shot or to end a fast break emphatically with a slam dunk.
Core
The core muscles, which include the lower-back, abdominal and hip muscles, help you in many aspects of the game and should be the focus of any out-of-season weightlifting program. Dead lifts, weight-bearing crunches and squats are effective exercises that can help strengthen and improve these muscles. Strong core muscles will give you a more solid center of balance, which can help you be more effective on the offensive and defensive boards or in defending a speedy opponent.
Considerations
As with any aspect of improving muscular or overall fitness, remember the importance of a healthy diet and in getting the proper amount of sleep. A low-fat diet that’s rich in protein, carbohydrates and fiber will give you the nutrition needed to effectively complete and benefit from an out-of-season basketball weightlifting program. Avoiding sugary and high-fat snacks, such as chips, cupcakes and soda, will also help keep your body running more efficiently while putting it under the demands of off-season training. A weightlifting program should include at least one day’s rest between routines to provide the muscle tissue time to repair itself, which leads to increased muscle mass and, in the long run, more strength.
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