Basketball Training: Target Approach
Training for basketball players should focus on the skills, movements, and power requirements that are characteristic of playing basketball — right? Despite the fact that sport-specific training is being implemented more than ever, there are still too many workouts that are archaic and in many cases counterproductive (is it really important for us how much weight can a basketball player or purity of power be? I'm sure not !) Of course, there is a role in training resistance, but it should be aimed at meeting the needs of the sport. Attention should be paid to the fact that resistance training does not lead to an increase in muscle hypertrophy (an increase in the size / cross-sectional area of the muscle fiber), which leads to a decrease in the flexibility and range of motion of the joints. This phenomenon can lead to changes in movement patterns (which can actually reduce the maximum production of force and speed) and increase the risk of injury. Below are some suggestions and examples of some basketball training that we do at the Institute of Spiroology in Louisiana.
Speed / Speed / Explosion
Basketball players do not matter for the 40-yard trait. Shooting 1st step is the goal, as well as short bursts of speed at a distance of half a vessel. We train sports movements using specialized simulators. All used gears allow free and full movement of a particular motion model. The results we are experiencing simply cannot be produced with the Olympic lifting of the bar, which is the main focus. We have moved the Olympic ascent to a limited and supporting role for most sports, including basketball!
Speedzone Speedbands - have a direct, causal, and immediate effect on speed. Although they are used primarily for sprint speeds, we find that they are useful for basketball players by directing fast hip flexor fibers. Many of our high school basketball players also play other sports, which makes speed training more useful! We will do 4 sets of 15 repetitions of each leg as a “warm-up” for our training on the lower body (most of our athletes will be happy that this is a warm-up!). Each set is followed by two explosive short sprints (perhaps only 15 yards for basketball players).
Speedbands can also be used to both resist and defend a defensive slide, as well as for the first step in removing the defender from the movement. This is AMAZING training for basketball players. This training is focused on basketball, which has a direct and immediate impact on performance. Athletes perform 10 repetitions, moving to the right, 10 repetitions moving to the left, focusing on the explosion of the 1st step. Immediately from the lanes, we perform a “shuttle” at full speed, performing a defensive slide between 2 cones (the cones are placed at a distance, which allows for 2 or 3 steps). The shuttle will consist of 6 touches.
(Longer bumps can be used to perform the first step of a drop. We focus on resistance to movement in the offseason and the transfer to aid (speeding) of pre-season movements and in season.
Skillz Weighted Vest and Shorts is an obvious benefit to resistance to sports movements and is great for all plyometric workouts. We have included standing vertical jumps, wide jumps, jumping jumps and boxing jumps in our basketball training, and we have players who wear a vest and shorts for everyone.
For example: we produce a high-voltage (15) explosive knife for knives, after which we immediately reach 10 maximum vertical jumps, you can also carry out all your drills. 4 sets of squats with a hex bar (performed by blasting straight into raising the calf) for 10 repetitions, immediately followed by single-stage jumps for 20 repetitions.
Whatever the plyometric training you do, a weighted vest and shorts will greatly increase power and explosiveness. We use a vest and shorts right up to the start of the season, when we turn to workouts with speeding. Mark Skillz outstanding. Comfortable and comfortable fit allows you to quickly and easily move. When it comes to this type of equipment, you have to be very insightful to protect athletes from workout injuries. For this reason, we use only the best available at the Institute.
Katapult shoe training shoes - obviously, maximizing vertical jumping ability is of paramount importance for basketball players. Katapult shoes will help any athlete who wants to improve his vertical jump. We recorded some remarkable results of our training protocols in conjunction with the use of Katapult shoes. On most training days with a lower course or speed, we have our athletes in Catapults throughout the training.
Prehab
By “prehab” I mean preventive maintenance of the knees, ankles and lower legs. We do our best to prevent stress-related injuries before they happen. For the knees, we used side flaps and a slider. Theoretically, if we can stabilize the muscles and connective tissue around the knees, we can help protect the joint. For ankles, we do squats on one leg on balanced rugs with shoes! Doing these without shoes has a much greater stabilization effect on the ankles, and also improves balance. To help prevent tire splints, we do a simple “reverse calf raise” that uses a block to slightly lift the shoes and spin the shoulder by pulling the toes as high as possible to the lower leg. It directly stimulates the muscles around the lower leg, which are destroyed, causing the lower leg.
In conclusion, I urge you to commit to be better than you can be - so PLAY HARD OR GOING AT HOME!
