Great players dedicate time to improving their skill and athleticism. A great way to take your game to the next level is by adding strength training to your workout regimen. Basketball strength training will help you become faster, jump higher, be more explosive, etc. Along with those things it will also help stabilize your muscles and help to prevent injuries to your body. Whether you are a beginner or you have used strength training in the past and are looking for a refresher these strength training tips for beginners will take you improve your game.
Rules for Basketball Strength Training
More Hip Dominant exercises vs Knee Dominate Exercises (Hamstring vs. quad)
- Knee pain and many lower body injuries are correlated with excessively strong quads and weak hamstrings. Eliminate risk by including more hip dominant exercises vs knee dominate exercises. I suggest a 3:2 ratio.
More Pulls vs Push exercise (Back vs chest)
- Most Athletes overuse pushing exercises such as bench press, push ups, chest flys and shoulder press vs pull exercises such as back and lat exercises etc. This will lead to shoulder imbalances, which can lead to shoulder pain and injuries.
- Slowly Progress your exercises from body weight to weighted exercises. Perform each motion slowly until it is mastered. Master the basics then progress to more advanced movements.
- Basketball Related Training instead of Bodybuilding Training. Bodybuilding goals are to increase muscle mass for looks while basketball specific training aims to increase movement efficiency for the sport.
- Train at least 2 Days per week.
- Alternate movement patterns (body parts) to prevent overt raining. Do not train the same movements on back to back days.
Developing a Workout Plan
To Develop a proper strength training regimen requires understanding the 3 phases of strength training which are before, during, and after Training.
"There are no secrets to success. It is the result of preparation, hard work, and learning from failure." --Colin Powell
Preparation will allow you to focus and not waste time during the training. Use these tips to prepare for your workout.
- Focus: What is your goal for the workout? Consider what you wish to focus on. This may include strength, mobility, or power. Never go into a workout without a focus.
- Plan your workout: Do not walk into your training area without a written plan. This will allow you to change your workout based on how you feel that day. You want to stay focused on your ultimate goal and not how you feel at the moment. Have you ever walked into your training facility and your motivation was not as high? Without a plan, it is easy for you to change your workout to make it easier.
"Winners are those people who make a habit of doing the things losers are uncomfortable doing." --Ed Foreman
- Walk into your training area mentally prepared. Mental preparation includes:
- Eliminate all outside distractions.
- Know your daily focus and long term goals
- Imagine what type of team/player you want.
Organize your workout space
- If are able to pre-organized your training area do so. Hooking up your cords and organizing your weights will allow for efficient transitions from one exercise to another.
Quick access to water
- Dehydration limits your performance on the court and while training. Make sure you have access to water.
Post Recovery Meal
- You goal is to ingest protein within 20-30 minutes of the end of your workout. This will allow your body to recover and build muscle.
- Use tennis balls and foam rollers to mimic a massage; this will relax you and decrease stiffness.
- Your body recovers while sleeping. To optimize recovery, get quality and consistent sleep. A lack of sleep will limit your muscle, strength, and performance gains while lowering your immune system.
For more Strength training tips checkout Coach Campbell at traintoball.com and sign up for his newsletter.