Strength and Conditioning Tips For Basketball

Is it your goal to find the best strength and conditioning tips for basketball? In today's fast moving and assertive game, ability and refinement aren't enough. You could have a soft touch, sweet shot, and mad handle, but if you don't have the strength and staying power to stay abreast of your competitors, then they'll simply eat you up. Muscle, power, and strength are crucial to any success long-term as a basketball player nowadays. So resistance training should be at the front of each basketball players mind.

Successful hoopers know the significance of getting their workouts to jump higher correct. So this suggests following a great well-rounded fitness program that will complete the three most crucial strength and training elements in the game - agility, aerobic endurance, strength and explosiveness.

Strength and conditioning tips
Strength and conditioning tips

Below are some workouts that may work these three aspects - ensure you integrate them into your resistance training for basketball routines.

Explosive Power and Strength

Strength and explosiveness can make a player and actually turn them into a All-American. Focusing on the right routines will help you not to only hold your own around the rim and in the key, but provide you some significant hops too. Resistance training in basketball is seriously crucial if you need to increase your vertical and be stronger.

Two great strength workouts are Squats and Bench Press. You should do 4 sets of 8 repetitions, maintaining a slower speed on the way down and faster coming up. This can provide you with serious explosive power in your vertical.


Having agility on the court is necessary for all players - centers can totally outplay their competitors, particularly the slow big men, while guards can cut and split the defense to penetrate in the key.

Incorporating agility exercises in your resistance training routines for basketball is all about stability and maintaining balance that may work the smaller infrequently used muscles that most of the competition are not targeting. This is actually how a lot of big men are muscular, however, they still move like a point guard with quickness.

The following routines should be performed with an exercise ball that will help you work on your balance and your core:

Shoulder Press with an exercise ball - Perform 3 sets with 10 repetitions each.

Wall Jumps - Do 15 reps (Use ankle weights to increase the resistance and improve the results)

Front crunches with an exercise ball - Do 2 sets of 15 repetitions each.

Aerobic Endurance

Getting your staying power up to top level is truly the difference between losing and winning on the court. The basketball players who can outlast everybody on the court usually are the ones that will win at the end...even if they might not be as proficient as everybody else.

Upping your aerobic endurance and energy levels are best done by putting some cardiovascular exercises at the start of your resistance training workouts for basketball. This will serve two purposes - increasing your energy levels as well as getting you warm heated.

Get on the treadmill for at least 20 minutes at the beginning of your workout sessions and try to maximize your performance every time. Increase the speed and incline settings to make it harder. I do not often recommend doing loads of cardiovascular work to people who need to build muscle mass. However, since it is such an integral part of the game of basketball, I say in this situation it is productive.

Ensure that your weight lifting for basketball exercise routines are completed at high intensity with small rest breaks between workouts. This could make sure that you are receiving the maximum aerobic performance from your exercise sessions.

Hopefully, these strength and conditioning tips will help you excel in basketball. Keep training and don't stop.

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Great Wide Open 6 years ago from The Astral Plane

Even though my playing days are over WJames I still enjoyed reading your hub anyway. Well, come to think of it now after reading your hub maybe they aren't. Thanks for the inspiration James!!!!

Steven Randall

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