Basketball Fitness Training

This Basketball Training Guide is dedicated to everyone who loves to play the game. Basketball players are remarkable athletes. They are agile, lean and fast, and they also showcase outstanding endurance and powers of recovery.

There are different types of training to mould you into a fine basketball player. These include training sessions in Shooting, Strength, Power, Agility and Flexibility. Here is a brief overview of all training concepts:

Shot Training

For a basketball player, being able to shoot is important to succeed in the game. You need perfect shooting training to put a smooth shot. Some players have got that natural talent in them, but some need a little bit extra training. They need to invest lots of hours to build a good shot.

If you have never been to any basketball training, it’s recommended that you start with the shooting training. It is best to develop your shot from the ground up.

The shooting training include strength exercises for the feet and the knees. Eye training is also key in developing skills in the following areas.

  • Holding the ball,
  • Initiating the shot,
  • The shot & the follow through and
  • Ball trajectory

Shooting may also improve while using training devices which increase the difficulty of the exercise, such as a trampoline mounted hoop (shooting in difficult situations when off balance) or speed shooting (trying to make as many baskets as possible in a minute).

Strength Training

In order to bring a great impact on your game, it is necessary that you undergo sessions in strength training. It helps develop explosive power. Basketball strength training is a bit more refined that heavy weightlifting.

It takes real and hard work and dedication during the training to achieve your goal. Following a specific basketball strength training program will enhance your skills in the game.

Strength training develops the following aspects:

  • Your range of shots and passes,
  • Your acceleration and speed around the court and
  • Your explosive power – in particular your vertical jump.

Besides these, the strength training considerably reduces the risk of tendon and common joint injuries.

There are 3 types of Basket Ball Strength Training

  1. Absolute or Maximal Strength which deals with the exertion of force regardless of a player’s physical size or muscle build,
  2. Muscular Power which deals with empowering the muscles with energy to propel the player around the court and
  3. Muscular Endurance which basically empowers the player to sustain multiple contractions against a resistance and hence the player is able to sustain their performance for a longer time in the court.

Power Training

Power training allows an athlete to utilize the maximum amount of strength in a short period of time. It is very important for many other sports as well, but particularly in basketball to achieve maximum vertical leap ability.

Power training involves fast movement activities that require higher power outputs. An athlete can be physically strong but will not know when and where to apply the power. Power training sessions teach you to apply explosive power and strength rapidly.
Below are Four Methods of Power Training:

  1. Heavy Strength Training,
  2. Explosive Strength Training,
  3. Ballistics and
  4. Plyometrics

The basic purpose of these training is the development of functional strength during the game.

Power training, especially ballistics and plyometrics, are at times less effective and the risk of injury increases in case the anatomical adaptation is incomplete.

Agility Training

The basketball agility training helps to improve your quickness, co-ordination, ability to change direction with minimal deceleration and most importantly the skill to speed around the court.

Most successful basketball players move around the court in lightning speed. But it is not necessary that the man who runs 100 M quickly makes the fastest basketball player. After all basketball is all about your ability to move forward, backward and switch between vertical and lateral movements.

Joining an agility training program creates a dramatic impact on your game play. You will be able to convert all your energy into particular basketball movements. It gives you the freedom to move from one end of the court to another very quickly.

Agility also includes ball handling skills.

There are 4 great Basketball Agility Drills:

  1. Agility Drill #1 – Super Shuttle
  2. Agility Drill #2 – Weave In Weave Out
  3. Agility Drill #3 – Shuttle With Passes
  4. Agility Drill #4 – Box Drill

Basketball agility training is excellent for combining mental and physical awareness. By combining the basketball agility training sessions with other speed training drills will help to drastically improve the quality and quickness of your movement around the court.

Flexibility Training

The flexibility training focuses on exercises for all the major muscle groups. Stretching exercises are a vital part of the flexibility training session, and may help prevent injuries such as ankle injury.

A recent study suggests that static stretching might not benefit much before the athletic performance or training session. It also came to a conclusion that dynamic stretching is more suitable as a part of the warm up.

There are 2 Major Areas of Flexibility Training:

  1. Upper Body Flexibility Exercises
  2. Lower Body Flexibility Exercises

I hope that the Basketball Training Guide has given you an overview of all the important training programs that improves the player’s abilities in the game.

Current basketball guides:

  1. Jump Training Workout Guide
  2. Ball Handling Skills
  3. Basketball Agility Drills
  4. Basketball Strength Training
  5. Guide To The Best Basketball Ankle Braces
  6. Guide To The Best Trampolines With Basketball Nets