It's no secret that Basketball Strength Training has become one of the most important elements of a player's overall developmental training program. In order to achieve peak levels of performance on the basketball court players, of all ages and competitive levels, must be dedicated to a basketball weight training program.
This article will outline ten exercises that basketball players should perform during their basketball strength training routine, along with information on proper weight selection and workout set-up.
10 Exercises Of An Effective Basketball Strength Training Program
Bench Press - Lay flat and keep your butt down. Push the weight up off your chest and back toward the spotter. Grip should not be too wide or too tight.
Bent Over Rows - Assume a low stance, bent over slightly with head up. Pull the weight up toward you.
Curls - Keep the elbows close to the body for a full range of motion. Lean against a wall to help keep the back straight.
Lat Pulls - Use a lat machine for this exercise. Pull-ups and chin-ups are a good substitute if you don't have access to a lat machine.
Squats - Place the bar across the shoulders, not the neck. Feet should be a little more than shoulder-width apart, and the back should be straight. (Use a weight belt for additional back support.) Use a chair at first to touch your butt to (do not sit), and then go back up. A leg press machine can also be used for this exercise.
Leg Extension - Use the leg extension machine, or have your partner provide resistance.
Leg Curl - Use the leg curl machine, or have your partner provide resistance.
Triceps - Use the triceps machine, or use free weights. Lay on your back and bring the bar back toward your nose, then push it out.
Dips - This works the triceps if you are unable to get to a machine or free weights.
Sit-ups - Perform with knees bent slightly, also rotate your body to work your sides.
Appropriate Weight Selection For A Basketball Strength Training Program<
Do not work out with your maximum lifting weight for each exercise. The first week you will be finding the appropriate weights to work with. For example, if your maximum on the bench press is 140, then a good bench press workout would be:
1 set of 10 repetitions - 100 (warm-up).
1 set of 10 repetitions - 120.
2 set of 10 repetitions - 130.
Basketball Strength Training Workout Set-Up
For each exercise, four sets of 10 repetitions are used.
For example, 1 set of 10 reps warm-up; 1 set of 10 reps; 2 sets of 10 reps.
The weight will increase with each set.
As you get stronger, the weight used in each set will increase.
Rest about 1 minute in between sets.
By consistently following the Basketball Strength Training Program tips listed above, players should be able to develop an extremely successful strength training routine.