Whether you’re just starting out or you’ve been playing for years, basketball training is essential to dominate the court. Our basketball experts have put together a comprehensive guide to help you take your game to the next level.
From shooting drills to improving your vertical jump, we cover everything you need to know to become a better player. So check out our guide and start training today.
Determination and perseverance are the qualities of successful athletes. These abilities increase their lust for learning more complex and advanced training methods resulting in developing more skills for games for more extended periods. Basketball players must be fast, have strength, endurance, and tremendous recovery power, but all these skills come with practice and the right training program.
So basically, basketball is a sport that needs skills to play, and if you are a basketball player, then you need to find the best training programs that provide you best workout plans which improve your quickness, explosion, and endurance and increase VERTICAL JUMP. A substantial vertical jump is not an option, but it’s a requirement, and if you want to be the best basketball player, you have to stick to the most proven training programs. Here are the training methods for basketball.
VERTICLE JUMP TRAINING WITH PLYOMETRICS
Plyometrics are a type of exercise that uses explosive movements to help improve your power and performance.
They’re often used by athletes to help them jump higher, run faster, and throw harder. And they can be very effective for basketball players who want to improve their vertical jump.
Plyometric exercises are typically done by jumping, bounding, or hopping. And they can be performed using bodyweight exercises or with the help of weights.
If you’re new to plyometrics, it’s important to start slowly and progress gradually. This will help reduce your risk of injury and ensure that your body is able to handle the demands of the exercise.
Here are a few plyometric exercises that you can use to improve your vertical jump:
Squat jumps: Start in a squat position with your feet shoulder-width apart. Quickly jump up as high as you can, landing softly in the squat position. Repeat for 10-12 reps.
Depth jumps: Stand on a box or platform that is about knee-height. Step off the box and immediately jump up as high as you can. Land softly and repeat for 8-10 reps.
Box jumps: Start in a standing position with your feet shoulder-width apart. Quickly jump up onto the box, landing with both feet on the surface. Step off the box and repeat for 10-12 reps.
Plyometric push-ups: Start in a push-up position with your hands shoulder-width apart. Lower your chest to the ground and then explosively push up, propelling your hands off the ground. Catch yourself and return to the starting position. Repeat for 8-10 reps.
Plyometric pull-ups: Start by hanging from a bar with your hands shoulder-width apart. explosively pull yourself up so that your chin clears the bar. Lower yourself back to the starting position and repeat for 8-10 reps.
Medicine ball throws: Start by holding a medicine ball at chest level. explosively throw the ball as far as you can. Catch the ball and repeat for 10-12 reps.
Doing plyometric exercises 2-3 times per week will help you see a significant improvement in your vertical jump. And as you get stronger and more powerful, you’ll be able to add more complex exercises to your routine.
Basketball players must understand the fact that in obtaining a perfect vertical jump along with the muscle action spectrum – neuromuscular coordination also counts equally. What happens when the player’s muscle goes into the pre-stretch phase? There is an involuntary response in our muscles called STRETCH REFLEX, which increases muscle activity and allows us to act more forcefully and produce powerful contractions in muscles.
This is how our vertical jumps are enhanced when we do plyometrics. Much research has shown plyometrics can improve performance in vertical jumping, long jumping, sprinting, and sprint cycling. You don’t need to do lots of plyometrics. Even small plyometric training will give you vertical explosives.
However, the overall program should be carefully planned as heavy weight training, and plyometric training are not recommended on the same day. So always opt for proven training programs to avoid injuries and for the best results.
VERTICAL JUMP WITH WEIGHTLIFTING EXERCISES
Strength plays an essential role in producing force or explosion. But from where will this strength come? And how will it produce force?
Let’s understand what strength is. It’s basically, in simple words, a neuromuscular ability to produce tension in the muscle to overcome an external weight when you lift a weight. The thing to understand here is strength is not a muscle function. It actually depends on how our neuromuscular system responds in response to weight lift. So when you lift heavy weights, it stimulates the neuro system and increases neural demand by calling up more muscle fibers to overcome the load of weights. And if the muscles cannot hold the load of weights, injury might occur.
We can conclude that powering the vertical jump program is a combination of plyometrics, jumping exercises, neuromuscular coordination, and weightlifting. Optimal use of this training program can give you the best results and a perfect vertical jump which is a wishful desire of every athlete. The jump manual is great for helping athletes get there.
Speed and agility training is essential for any basketball player who wants to improve their on-court performance.
This type of training helps you develop the quickness and coordination that is necessary to make plays on the court.
It also helps reduce your risk of injury by improving your balance and body control.
There are many different speed and agility drills that you can do to improve your game. But here are a few of the most popular exercises that basketball players use:
Sprinting: Sprinting is a great way to improve your speed and explosiveness. You can sprint in a straight line or you can do sprints with turns to help improve your agility.
Shuttle runs: Shuttle runs are a great way to improve your quickness and change of direction ability.
You can set up cones or other markers in a straight line and then run back and forth between them, changing directions as quickly as possible.
Lateral hops: Lateral hops are a great exercise for improving your lateral quickness and coordination. Start by standing on one leg and then hop sideways over an obstacle.
As you get better at the exercise, you can increase the height of the obstacle or the distance that you have to travel.
Lateral shuffle: Lateral shuffles are another great drill for improving your lateral quickness. Start by standing with your feet shoulder-width apart and then quickly shuffle from side to side, keeping your feet in contact with the ground the whole time.
As you get better at the exercise, you can increase the speed of your shuffles.
Speed and agility training should be done 2-3 times per week for best results. And it’s important to focus on exercises that are specific to the demands of basketball.
In addition to plyometric training, you’ll also need to focus on strength and endurance training if you want to see a significant improvement in your game.
Strength training will help you build the muscles that are necessary for explosive movements like jumping and sprinting. And endurance training will help improve your cardiovascular fitness so that you can play at a high level for an extended period of time.
Here are a few exercises that you can use to improve your strength and endurance:
Squats: Start by standing with your feet shoulder-width apart. Slowly lower yourself down into a squat position, keeping your knees behind your toes. Return to the starting position and repeat for 10-12 reps.
Lunges: Start by standing with your feet shoulder-width apart. Take a large step forward with one leg and lower yourself down into a lunge position. Return to the starting position and repeat with the other leg. Do 10-12 reps on each side.
Push-ups: Start in a push-up position with your hands shoulder-width apart. Lower your chest to the ground and then push back up to the starting position. Repeat for 10-12 reps.
Pull-ups: Start by hanging from a bar with your hands shoulder-width apart. Pull yourself up so that your chin clears the bar, and then lower yourself back down to the starting position. Repeat for 10-12 reps.
TRX rows: Suspend a TRX from a bar or other stable surface. Grip the handles and lean back so that your body is at an angle. Pull yourself up until your hands are at chest level, and then lower yourself back to the starting position. Repeat for 10-12 reps.
Doing strength and endurance training 2-3 times per week will help you see a significant improvement in your game. And as you get stronger and more powerful, you’ll be able to add more complex exercises to your routine.
With the evolution of modern basketball, you should keep in mind that shooting and jumping are the only means of scoring in a basketball game. Improving the shooting percentage, the number of times the basketball enters the hoop is of great concern to basketball enthusiasts. These are some techniques that increase your shot accuracy.
Adding Arc
A ball that is thrown in a straight, flat line from your hands to the basket lacks arc. So if you have a very level shot, then this decreases the chances of the ball going into the hoop. If you shoot the ball from the same point yet add curvature and height to the path of the ball, it will increase the circumference of the hoop from the ball’s perspective and therefore increase its ability to fit into the basket.
Strengthened the training of shooting speed
Shot speed is actually the muscle strength of your body parts on the ball when the ball is shot. Shooting speed depends on the force of the shot and the rate of wrist-finger movements. The time-limited method is used in this training. Ultimately, it increases the number of hits within a specific time.
If you have already worked hard on your basketball skills, including speed, agility, strength, and shooting, then STRONG VERTICAL JUMP will allow you to showcase these skills, too, because the more you will perfect vertical jumps, the more you will be able to dunk the ball and become top player, but for that, you need to stick to the right training programs
Make sure you take a look at them and contact me for questions.
Wayne Mutata is the owner of iTrainStudio and is dedicated to helping individuals reach their health and fitness goals. As a personal trainer, nutritionist, leader, and motivator, he brings light into the Studio every day and positively influences those around him. You can follow him on Facebook at @iTrainStudio and on Instagram at @iTrainWithWayne or @iTrainStudio.Lancaster. For a free consultation, visit theiTrainStudio website!
