Just as important as improving your skill and intelligence is improving your body, which includes strength, flexibility, power, quickness, and speed. The greatest impact on your game, strength training for basketball should aim to develop explosive power. And that takes a little more refined than just lifting heaving weights alone. Your weight training program should focus on three aspects of your game:
1.) your acceleration and speed around the court
2.) your range on shots, passes, and ballhandling
3.) your explosive power -- in particular your vertical jump
There are three types of basketball weight/strength training:
1.) Maximum Strength
Maximum strength is the force that a muscle group can exert in a single, momentary contraction. In terms of basketball relivance, your maximum strength is should be executed as quickly as possible.
1.) your acceleration and speed around the court
2.) your range on shots, passes, and ballhandling
3.) your explosive power -- in particular your vertical jump
There are three types of basketball weight/strength training:
1.) Maximum Strength
Maximum strength is the force that a muscle group can exert in a single, momentary contraction. In terms of basketball relivance, your maximum strength is should be executed as quickly as possible.
2.) Muscular Power
Power is a combinationof both maximum strength and speed of movement. You want to increase your maximum strength or speed of movement would losing the other, and this will increase your muscular power. The most effective power training is plyometrics, which combines the elements of both speed and strength in a single movement patterns.
3.) Muscular Endurance
Muscular endurance is your ability to perform repeated, high-intensity without fatigue is a reflection of your muscular endurance.
In terms of your strength training program there should 4 segments during the year/season:
1.) Off-Season - build functional strength
During this phase, the athlete wants to prepare joints, ligaments, and tendons for more intense work in the next training segments. In addition, you want to strengthen stabilzer muscles, balance the right and left side of the body, and correct any imbalance between flexors and extensors. This is the most important segment of strength training.
2.) Early Pre-season - build maximal strength
During this phase, your goal is peak strength. The athlete wants to convert into muscular power through plyo training.
3.) Late Pre-season - convert to muscular power
Using the plyometrics you developed in the previous stage, you want to convert that strength into basketball specific power. Your plyometric training is about to get your form and concepts almost perfect -- don't challenge your self to hard because it doesn't help you.
4.) In-Season - maintain muscular power
During this stage, the athlete wants to maintain the levels of muscular power that they have worked hard to attain.
NEXT TOPIC: Ball-handling Skill Development
Power is a combinationof both maximum strength and speed of movement. You want to increase your maximum strength or speed of movement would losing the other, and this will increase your muscular power. The most effective power training is plyometrics, which combines the elements of both speed and strength in a single movement patterns.
3.) Muscular Endurance
Muscular endurance is your ability to perform repeated, high-intensity without fatigue is a reflection of your muscular endurance.
In terms of your strength training program there should 4 segments during the year/season:
1.) Off-Season - build functional strength
During this phase, the athlete wants to prepare joints, ligaments, and tendons for more intense work in the next training segments. In addition, you want to strengthen stabilzer muscles, balance the right and left side of the body, and correct any imbalance between flexors and extensors. This is the most important segment of strength training.
2.) Early Pre-season - build maximal strength
During this phase, your goal is peak strength. The athlete wants to convert into muscular power through plyo training.
3.) Late Pre-season - convert to muscular power
Using the plyometrics you developed in the previous stage, you want to convert that strength into basketball specific power. Your plyometric training is about to get your form and concepts almost perfect -- don't challenge your self to hard because it doesn't help you.
4.) In-Season - maintain muscular power
During this stage, the athlete wants to maintain the levels of muscular power that they have worked hard to attain.
NEXT TOPIC: Ball-handling Skill Development
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