Whether you have dreams of being the next Lisa Leslie, playing for the Lady Huskies, or being the queen of the blacktop in your neighborhood, you need training to better your game. Basketball requires an athlete to be in the best condition to reach the top of their game, both physically and mentally. Female basketball players should concentrate on all areas of their game to become a well-rounded ball player.
Injury Prevention
Basketball is a contact sport that involves various ranges in motion from your body. Using dynamic (moving to stretch your muscles) and static stretching (standing still while stretching) will elongate your muscles and over time increase your range of motion, therefore decreasing the likelihood of pulled or strained muscles from the constant bumping, twisting and turning your body will go through.
Strength Training
Total-body, Olympic-style, strength-training exercises such as squats, bench press and push press should be performed on non-consecutive days at high intensity. The program should use periodization, which means that the exercises will change over a specific period of time. Also use progressive overload, in which the amount of resistance should become harder over a specific amount of time. These methods will ensure that the muscles will grow and that you will not plateau.
Agility Training
The ability to change direction with minimal deceleration is a key in becoming a great basketball player. Agility drills will improve your speed, quickness, and coordination in all directions. Some drills are the short shuffle, backpedals, dot drill, and pro agility drill.
Cardiovascular Training
Basketball uses both the aerobic and anaerobic systems. Target heart rate should be 70 to 85 percent of predicted max. Interval training that combines both types of cardiovascular endurance training is perfect for basketball. The basketball player will run at a high intensity for a short burst, then have an active rest for a medium distance at medium intensity.
Skill Acquisition
Failure to add this step to your program means that you are not training for basketball, you are just working out. This step requires you to get on the court and work on your game. To become a well-rounded basketball player, do ball-handling, rebounding, shooting and defensive drills. In addition, work on specific footwork from various positions on the court, such as the low block.
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