Everyone wants to get the most beautiful 3-point hit and the craziest pens on the basketball court, but if you are not in shape, none of this will bring you any benefit during the game. In season or off season, air conditioning should be a high priority for any hopper. Naturally, you will see improvements in work on the site in team training, but the best players spend extra time on hardwood and look for any opportunity to improve their weaknesses.
Bodybuilding.com athlete Miri Bowden knows a few things about basketball training. He used them as a player – which included the command of the Harlem travelers – and now he uses them as a coach. It’s one thing to love the game and have passion for it, he says, but you need to develop discipline to do the harder work when there is no ball in your hands and no one is watching.
“The most important thing I had to learn when I grew up and became an athlete is that you are not going to go out, play a game or compete at your best if you don’t get repetitions,” says Bowden. “The more good repetitions you can get, the more they will go to your work.”
This can help with these exercises with a friend or with your entire team, but if you can manage on your own and take responsibility, you will become the best player for this. Do not change time, distance or effort! Wind sprints and a mile run should be performed twice a week for at least two days between repetitions. Your line workouts, Super 17s, and defensive workouts can be done 3-5 times a week.
Before each workout, warm up using the following dynamic stretching procedure. Perform each move for the entire length of the basketball court or 30 yards:
- High knee
- to rush
- High pass
- Low pass
- 70 percent sprint
Here are five of Bowden’s favorite training exercises to help you defeat your opponents:
1. Wind Sprint
This should be a progressive exercise, starting at 50 yards and ending with a sprint of 100 yards at the end. The goal of this exercise is to develop speed and power, and then maintain them at a designated distance.
- 5 sets of 50 yards
- 5 sets of 60 yards
- 3 sets of 70 yards
- 2 sets of 80 yards
- 2 sets of 90 yards
- 2 sets of 100 yards
2. 1 mile mileage
This is pretty obvious, except that there is a time limit to which you are striving. If you play a guard position, you must finish the mile in 6:15; strikers and centers under the age of 6:45. You want to achieve a difficult pace and increase lung capacity. This is also an ideal time to practice pushing pain through! This comes in handy when playing on the line in the fourth quarter.
3. Line Drill
The goal is to be able to run and change the direction of the middle lane, applying maximum energy. On the court, players are constantly reducing and changing direction, and the ability to do this efficiently and quickly is a key competitive advantage.
At the start, players move from the baseline to the free-throw line, back to the baseline, half court back to the baseline, opposite the free-throw line back to the baseline and, finally, to the opposite baseline back to the starting baseline. Guards must complete the entire training in less than 25 seconds; large in less than 30 seconds. Do this for a total of 5 rounds.
After you complete the fifth line exercise, make a free throw 1: 1. If you do both, the exercise is done. If you missed one, start another linear workout and repeat this until you make both free throws. Your free throw percentage is about to get a lot better!
4. Super 17
When the coach is angry and shouts: “Seventeen!” You know what you are for! Super 17s is a great tool for punishment, but they are also a great training workout that you can willingly do on your own to get the best basketball uniform!
- Sprint from the sideline to the sideline, 17 times (each sprint counts as one)
- Guards: finish before 1:00
- Messages: finish before 1:07
Again, players should be able to advance at a certain speed from the sideline to the sideline, touching each line – without interrupting them! The goal is to complete the exercise in less than a set time. If you miss the time, take a two-minute break, then take Sweet 16, Filthy 15, Final 14, and so on. The number correlates with the number of widths that you will throw out each time.
5. Defensive training
Perform each movement in a sports (defensive) position (knees bent almost 90 degrees, hips back, body straightened), and do not stand until you complete the full cycle of exercises. If you can, ask someone else to control your transition with a whistle and ask for time for you so that you can fully concentrate on training.
45 seconds each:
- Holding position
- Fire legs
- Defensive slides
- Box of
- Taking charge
No matter what exercise you perform on a particular day, your relaxation is just as important as warming up. Now is the time when you can relax and get a static stretch or even flow through some kind of yoga. After training such as yours, your hamstrings, lower backs and lower back will need extra attention!
Hold in each position for 15 seconds:
- Forward fold
- Straddle Stretch
- Butterfly stretch
- Figure four stretch, both sides
- Cross section, both sides
For a great off-season comprehensive fitness program that combines physical fitness, strength and mobility, jump to Total Fitness with Andy Spier, available only on Bodybuilding.com All Access.