Month Periodized Basketball Training Program. How do you design a basketball training program that really maximizes the time and resources YOU have available? After all.. To perform at your very best you have to dedicate some time to strength conditioning, power and jump training and speed and agility drills. What about aerobic and anaerobic conditioning? And don't forget flexibility. Even if you play the game for a living, how do you ever incorporate all of those components of fitness into just a handful of training sessions a week? You don't. Not even the pros do.
Conditioning for ANY sport is not about being perfect. It's about making the very most the time and resources you have available. And assuming you're not a professional your time is limited. Step number 1 then, is to determine those areas or elements of fitness that will make the greatest difference to YOUR game. Forget what others do.
Where specifically are your weaknesses? Don't guess. Take the time to get objective results - you might be surprised. And how do you do that? Develop a series of simple fitness tests you can perform in one afternoon. Assess your strength, strength endurance, aerobic endurance, take off power, speed and acceleration and flexibility. You can do 5 or 6 tests in just a couple of hours. Record the results and plan a re- test in 6 to 8 weeks.
Sample basketball training programs. His jump training program is the best I've seen. STACK Expert Bill Rom outlines a three-week program of speed drills for basketball players that's designed to help them move fast in every direction. Workout programs for basketball strength training, weight training, speed training. Find fundamental skill training, ball handling workouts, shooting workouts and more! Great offseason basketball workouts as well as inseason. Baseball Training Products; Basketball Training Products; Boxing and MMA Training Products; Cheerleading Gymnastics Training Products; Endurance Training Products. Speed Training Program . Basketball players looking to enhance their performance look to Kbands Training Basketball Drills. This Kbands basketball workout program for speed will strengthen and condition the entire body for increase basketball.
Don't worry about whether your scores are 'good', 'average' or 'bad'. There is always some degree of error. What is far more important is whether those scores are improving over time. Ideally you'd test yourself just prior to the start of pre- season, at the end of pre- season and maybe half way through the in- season. But don't wait round until the timing is perfect. Just make a start with where you are today. Remember how even professional players don't work on every component of fitness at once?
Quickness/Speed Workouts; Resistance Workouts; Vertical Jump Workouts; Basketball Exercises; Free! This basketball training group is going to strictly work on ball handling, but it is nothing like you have ever been. Also, this basketball program. Basketball; Football; Golf; Hockey; MMA; NASCAR; Soccer. The Speed Conditioning Workout. We feature a complete line of accessories for speed, agility and quickness training.
Instead their basketball training program is split into at least three separate phases.. The 3 Phases to a Basketball Training Program.
The competitive basketball season may only last 6- 7 months but a basketball training program stretches the full year round. Most players forget (or just aren't aware) that what they do in the off- season plays a crucial role in how their season plays out. Add the all- important pre- season phase into the mix and we get a year that looks something like the following..
Speed and agility training helps you move more quickly as well as improving. For those who play sports like basketball. This style of training demands coordinated and integrated body movement to develop speed and.
Off- season phase - 2- 3 months. Pre- season phase - 3- 4 months. In- season phase - 6 months. Even if you only have 2 days a week aside from your games, you can still benefit greatly by splitting each year up in this periodized way. In the rest of this article we'll take a close look at each phase in a basketball training program and what it involves.. This is the big picture. It's where all the individual sessions come together.
The finer details of each session - sets, reps, intensity, specific exercises and drills are covered in separate articles. Off- Season Basketball Training Program(8- 1. Don't underestimate the importance of the closed season. It's a prime opportunity to restore the imbalances that basketball places on the musculoskeletal system. Of course, it's also a time when you rest and recuperate.
But resting does NOT mean doing nothing.. It takes just a few weeks of sedentary lifestyle to undo the majority of any fitness you've gained over the previous season. You will lose some fitness. And that's absolutely fine. It's a necessary trade- off for recovery and mental refreshment. Aerobic Conditioning. Spend 2- 3 days per week doing some kind of low intensity, cardiovascular exercise.
And avoid playing basketball, even recreationally for at least a few weeks. This is an ideal time to try your hand at a new sport - swimming, cycling or racket sports. There's no need to monitor heart rate but if you must, keep to a zone of 6. Better yet.. On a scale of 1 to 1.
Strength Conditioning. You can take several weeks off strength training completely if you've had a particularly demanding season. But it can be sensible to spend the off- season following a functional strength program.. The idea is to work stabilizing muscle groups that may have been neglected during the in- season.
A good deal of your time should be spent on core stability. Loads are typically light (5. Keep sessions short and avoid drop sets or any other technique that will leave you exhausted. Two to three sessions per week is ample and you can perform your strength sessions immediately before your aerobic workouts if needs be. Flexibility Conditioning. Losses in range of movement occur incredibly quickly if you don't actively stretch on a regular basis. Perform stretching exercises daily or at least 3 times a week.
Be sure to warm up thoroughly first. For more information on flexibility training click here. Early Pre- Season Basketball Training Program(4 weeks)Most athletes leave pre- season training far too late. And who can blame them? Wind sprints and gruelling shuttle runs are usually on the menu served up by a merciless coach who loves to see players suffer!
While punishing training sessions WILL still feature in the latter stages of pre- season, it makes sense to start gently and build up. Not only that.. If you take the time to prepare your body at the start, you'll reap innumerable benefits later on down the line. Aerobic Conditioning. Focus on continuous type training. This is lower intensity aerobic conditioning. After 2- 3 weeks gradually begin to move into more intensive interval type training. Jogging is preferable to swimming or cycling at this stage in your basketball training program.
Sessions should last between 3. For more information on continuous and interval training click here.
Strength Conditioning. Towards the end of this phase (the early pre- season) begin a maximal strength program. Focus on compound movements like squats or leg presses, the bench press, dead lifts and the shoulder press.
Lift heavier weights (up to 9. Three sessions is adequate and avoid strength training on consecutive days. For more information on strength training for basketball click here. For a sample maximal strength training program click here.
Flexibility Conditioning. Maintain your flexibility program right throughout the season. Mid - Late Pre- Season Basketball Training Program(8 weeks)So you've taken the time to prepare.
You've rebalanced you body reducing the risk or injury. You've begun to develop high levels of strength and you've laid a good aerobic foundation.. This is where it really starts!
This phase is not easy. But the rewards are well worth any short- term discomfort.
Anaerobic Conditioning. You should start to move away from general aerobic conditioning and towards more basketball- specific sessions. Basketball is a multi- sprint sport. In a game you'll be required to perform several successive sprints close to maximum speed on numerous occasions. The result? Your body quickly begins to accumulate lactic acid. Your ability to recover from this build up of lactic acid can have an enormous impact on your performance. As such your basketball training program must incorporate anaerobic endurancedrills.
Shuttles runs are a classic example and very effective. You can also make drills even more specific if you throw in a ball and some basic skills. We'll look at these types of sessions in more detail in a separate article. For now, know that 2- 3 sessions a week lasting 3.
Strength & Power Conditioning. It can take up to 3 months to develop maximum strength, so continue maximal strength training into the late pre- season. About 4 weeks prior to the start of the in- season you'll want to exchange some or all of your strength sessions for plyometric training. Plyometrics or jump training is one of the most effective methods for developing explosive power. And because power is a product of both speed of contraction and strength, your groundwork in the weights room will pay dividends here. For more information on plyometrics training click here. For a sample program to increase vertical jump power click here.
Speed & Agility Conditioning. As the competitive season draws closer your basketball training program should place more and more emphasis on quickness and agility. Again your conditioning must be basketball specific.. Try to incorporate a ball and basic passing and shooting skills. This type of training shouldn't leave you fatigued either.. Yes, you should perform all the drills at 1.
Click here for some sample basketball agility drills. Flexibility Conditioning. Same again here - at least 3 stretching sessions per week.
In- Season Basketball Training Program. So after all that preparation and hard work, you're fit for life! You need never visit the weight room again! Well, not quite.. But you can begin to enjoy the benefits of all your hard work and discipline. Because of your new level of fitness your skill on the court will increase.
There is nothing more debilitating and disconcerting than trying to perform intricate skills when you're gasping for breath. Likewise.. It's a great feeling to know that no game situation is as demanding as the training sessions you've endured. The goal of the in- season is to maintain what you've developed during the pre- season.
You need to find a balance of strength training and power training. Two weights sessions and one plyometric session is a good model to follow. Similarly two anaerobic endurance sessions is ample, especially as a game counts as another one.
You can perform some speed and agility drills two days a week also. If you focus on form and keep them undemanding physically, you can tab them on to to the start of other training sessions. Look at the chart below to see how our.
Basketball Training & Conditioning. Home. Basketball Training. This section of the site is dedicated to basketball training. Basketball players are incredible athletes. They are fast, agile and lean, and they also have excellent endurance and powers of recovery.
A typical NCAA Division I player can complete the 4. It's no surprise that strength conditioning and plyometric training composes an important part of elite players' training (2). Both strength and power training has been consistently shown to improve speed, acceleration and jumping ability. Other than strength, speed and power, basketball players must possess excellent endurance.
Whereas a distance runner or cyclist requires excellent low- intensity aerobic endurance, basketball players are expected to repeat multiple high- intensity activities with minimal rest periods. Speed endurance becomes an important factor, as does the ability to tolerate a high production of blood lactate. As you'll see in the articles below, basketball players make some very specific demands on their body. To be truly effective, your basketball training should reflect those demands. The 1. 2- Month Basketball Training Program. Put it all together - strength, speed, agility, anaerobic endurance - with this smaple 1.
The Sport- Specific Approach to Strength Training Programs. Modern day basketball players and coaches now accept the benefits of strength training, yet the bodybuilding approach still predominates. Learn how to maximize your strength training sessions.. Power Training For Sport. Top basketabll players are exceptionally powerful. Here's how to get them.. Plyometric Training for Sport- Specific Power.
This article outlines the basics - sets, repetitions, rest intervals, exercise selection saftey considerations - for putting together an effective training session.. How To Increase Your Vertical Jump. With the right training techniques you can increase vertical jump performance significantly. Physical and Performance Characteristics of NCAA Division I Male Basketball Players. Journal of Strength and Conditioning Research. Christopher J. Strength and Conditioning Practices of National Basketball Association Strength and Conditioning Coaches. Journal of Strength and Conditioning Research Vol.
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