To the average person, it may appear that physical training for basketball would involve primarily cardio. After all, running up and down the court for hours demands the utmost endurance.
But true professionals know that in order to be the best you can be, strength training is absolutely vital for basketball players. And this doesn’t just apply to the off-season. In-season strength training matters too, folks.
Unfortunately, it’s easy to implement this strength training improperly. And mistakes can cause serious injuries.
So keep reading to learn about four basketball strength training tips that will up your game and keep you safe year round.
Let’s get started.
1. Work Your Entire Body
Basketball is a full-body sport, so why just focus on one part of your body during basketball strength training sessions?
Even if there is one part of your body which you feel needs special attention, don’t allow yourself to forget about the rest. Throughout your training schedule, alternate between your lower and upper body day by day.
2. Focus on Your Feet During Basketball Strength Training
Foot and ankle injuries are the most common type of injuries sustained during basketball, at any level. For this reason, it’s important to focus on your feet when training to ensure that they remain protected and strong.
Because basketball shoes are created to provide a maximum amount of support, they vastly decrease your foot and ankle mobility. Focusing on mobility during your strength training will combat this. Try some (appropriate) exercises barefoot and see what happens.
3. Utilize All Planes of Motion
There are three planes of motion when working out: side-to-side, front-to-back, and rotating (twisting). Include all three of these into your training regimen for the best results.
By increasing the number of angles you use during your workouts, you’ll increase your body’s range of motion. This newfound mobility will make you unstoppable on the court.
4. Take Days Off
Rest days are important for your health- and your results! Without rest, our muscles cannot repair and grow.
At least two days of rest per week is non-negotiable. Here’s an example of a great basketball strength training schedule:
- Day One: Upper body (pushups, pull-ups, crunches, weights, etc.)
- Day Two: Lower body (squat jumps, deadlifts, lunges, etc.)
- Day Three: Rest
- Day Four: Upper body
- Day Five: Rest
- Day Six: Lower body
- Day Seven: Rest
As long as you’re pushing yourself in a safe way during your training days, your body will achieve great results, and you’ll see a real difference on the basketball court. Days of rest can also help us to stay on track mentally- being overworked does not make for a sharp player.
You Got This!
If you follow the tips above, you’ll be sure to achieve great results while staying safe and healthy. Just remember to focus on your whole body during training (don’t forget the feet), to integrate exercises for mobility and range of motion, and to allow yourself to have days off.
Do you have any questions, comments, or need any help along the way? Just contact us. We’d be happy to help in whatever way you need!