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Basketball players are amazing athletes. In addition to the eye-hand coordination of actually getting the ball into the hoop, a tremendous number of skills are required - including balance, reactivity, speed and explosiveness - to be competitive. Although most of us will never play at an elite level, that doesn't mean we can't train like our favorite basketball players. Here are five things to consider when designing a training program for basketball or any other sport, as well as a sample workout to get you started:
1. Be it basketball or any other activity, if you have a favorite sport that you enjoy, it is a good idea to do a proper workout to get fit for it. Ask yourself: Do you play to stay in shape, or do you want to be in the best shape possible so you can get the most out of your game?
2. When developing a sport-specific program, keep in mind that there is a significant difference between skill development and conditioning. The good news is that it is possible to improve motor skills with an appropriate and increasingly challenging exercise program, no matter how old you get.
3. To ensure optimal motor learning when teaching, it is important to provide specific feedback and avoid working in a tired state. However, the conditioning is different. While one purpose of exercise is to learn to develop specific skills, the purpose of conditioning is to improve overall aerobic capacity to increase time to fatigue while minimizing time for recovery between challenging bouts of work. The main difference is the fact that skill training avoids fatigue, while conditioning focuses on working past the point of fatigue to improve overall work capacity.
4. During sports conditioning training, practice skills after a comprehensive, dynamic warm-up while the nervous system is fresh and your muscles have a full tank (i.e. glycogen) before training to exhaustion during conditioning exercises. AndeveryoneTraining should include a cool down to speed up the recovery process between training sessions.
5. Responding to an opponent's unpredictable movements is one of the most important skills any athlete can develop. Therefore, if possible, it is a good idea to train with at least one friend so that you can do reactivity exercises. You can give directional cues — “right,” “left,” or “back” — during an exercise to your friend, who will rest while he gives response cues during your turn.
The following sports conditioning training requires little more than space (an indoor basketball court is ideal) and your own body weight (and a training partner if possible).(A notice:Some drills require tenons, but you can also use water bottles or similar items as markers.)
If you would like to learn more about designing sports conditioning workouts for your basketball star, consider attending one of our upcoming ACE Sports Conditioning Workshops or our ACE Sports Performance Specialist Program.