A consistent weight training program can make you a more effective basketball player.
Basketball is a game of constant motion that requires great physical strength to be successful. You can spend hours working on your fundamental skills, but if you do not have the muscle strength and stamina to effectively execute those skills, you may find yourself having trouble competing. DeMatha Catholic High School strength and conditioning coach Alan Stein suggests that a safe and productive in-season program can achieve results in as little as 20 minutes, twice a week. An effective workout program is one that includes repetitive exercises that will allow you to build different muscle groups on different days of the week.
Legs are the Foundation
The more explosive and agile you are, the more likely you are to succeed on the basketball court. Squats, leg presses and dumbbell lunges will tone key muscle groups to make you quicker and more powerful when jumping. Do four sets each of 12, 10, eight and six reps two days a week. Incorporating three sets of 30 calf raises into your leg workout will develop calf muscles, allowing you to change directions quickly and stop on a dime.
Condition the Core
Basketball requires balance. The more balanced you are, the better scorer and defender you will be. Two days a week, do three sets of 20 twisting situps and hanging leg raises. Add bench crunches, side situps and leg-up situps one day a week for maximum results. A simple bench press with a spotter in a set with reps of 10, eight, six and four will strengthen your shoulders chest and triceps. Using a teammate or a workout buddy to spot you will ensure that you avoid injury.
Arm Strength for Success
An effective arm workout will strengthen your biceps, triceps, forearms and shoulders. Doing three sets of 10 lat pull downs, bicep curls and bar dips twice a week and three sets of 10 tricep press downs and dumbbell curls once a week will give you sufficient arm strength. Simple pushups are also one of the most effective arm workouts you can do. Strong arms mean increased shooting range and a more effective ability to finish around the rim.
Don't Neglect Your Wrists and Fingertips
Often overlooked, your wrists and fingertips are essential to your success on the basketball court. The stronger you wrists and fingertips, the better control you will have over the basketball. The most effective workouts for these areas include wrist curls and fingertip pushups. Three sets of 25 wrist curls and simple pushups, putting your weight on your fingertips rather than your palms, will quickly build strength in these areas, greatly improving your game.
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