AST 1. Katie Lou Samuelson. PTS 3. Featured 3x3 Articles. Quotes: U. Olympic 3x3 Team July Olympic 3x3 Team Golden. Olympic 3x3 Team Falls to Host Japan Heal Up First and foremost, before we talk training, you must acknowledge and address any nagging injuries you may have. Self-Evaluation Hopefully, sometime after your season ended or sometime at the beginning of summer, you sat down preferably with your coach and evaluated every aspect of your game to get an accurate feel for your strengths and weaknesses.
What to Work On With the exception of individual differences, at this time of the year you should be putting most of your focus on increasing full body strength and power.
There are numerous strength training philosophies and the goal of this article is not to ignite a debate on which is the best. However, there are several fundamental rules most quality strength and conditioning coaches will advocate: Work your entire body; address every muscle group from head to toe including the legs, hips, core, and upper body. Have proper muscular balance by addressing areas around each joint; ankle, knee, hip, shoulder, and elbow.
Go through as many angles and alternative ranges of motion as possible. For instance, there are five primary angles for an upper body pressing motion: overhead, incline, horizontal, decline, and vertical. Same angles for upper body pulling motions. You can also do lunges and step-ups through several different planes and ranges of motion forward, backward, lateral, cross over, step behind, plus several additional angles. Work within an appropriate repetition range.
For basketball you should work roughly between six and 15 reps. While there are certainly instances when it is appropriate to perform more or fewer reps, is a good rule of thumb for most sets. Work progressively to add resistance over time and always use proper technique with every exercise.
In addition to those universally accepted fundamentals, I also offer the following recommendations: Give special attention to your feet; they are integral to staying injury free and maximizing performance on the court. I currently have my players do one or two appropriate exercises barefoot every training session. Basketball shoes are designed to be very supportive; thus they limit mobility. One of the goals of training is to improve mobility.
With that said, basketball shoes are not ideal for strength and conditioning workouts. Do a set of walking lunges with no shoes on and you will see what I mean! Make sure you work your core thoroughly as it is the center of all movement and is actively involved in almost everything you do.
I will define your core as everything from your chest to your knees; hips, glutes, low back, abs, obliques and everything in between! The day and age of lying on your back and doing crunches is over! Athletes should ensure they are following sound nutrition, sleep, mental health, training load, rest and recovery, and other essential recommendations to take their game to the next level.
Basketball is a highly skilled and agile sport. The demands and forces imposed upon an athlete are not just linear but come from a multitude of directions. The programs outlined in this blog will help a basketball athlete of any age and level prepare like the best. See also: Corrective Strategies for Basketball. Clark, M. NASM essentials of sports performance training.
First edition revised. In this role, Dr. Annaccone collaborates with a team of professionals, including Orthopedic Surgeons, Physical Therapists, Athletic Trainers, Performance Coaches, Neuropsychologists, and Administrators, to enhance clinical practice and outcomes. For over 15 years, Adam has worked as a Board Certified and Licensed Athletic Trainer, a Corrective Exercise Specialist and Performance Enhancement Specialist with a range of organizations from amateur to professional.
The most intense training usually occurs in the offseason. Another player with an equally intense offseason training regimen is LeBron James. Allegedly, he works out five to seven days a week, while monitoring his diet. Cardio and strength conditioning are big parts of his routine. Yet James admits to taking versaclimber classes , too. He can also be seen doing an unusual form of training involving a giant tire. Perhaps the only other NBA player with a self-improvement routine this intense is Giannis Antetokounmpo.
He works tirelessly to strengthen his body and game. If I see somebody is going backdoor, can I get it to him in stride so that he can catch and finish? I think this is good for anybody with a son or daughter—can you throw pitches to an 8-year-old consistently where you know he or she can hit it?
Can you throw the ball so it is in their sweet spot? I can go an hour or 30 minutes to stretch and work on my flexibility and my abs. I also play one-on-one with a good friend not so much to beatng him but more to chase him, stay in front of him, andmove my feet. Over the years Bryant bulked up with a regimen that combined Olympic lifts with track work.
He shared his secrets for playing with the same intensity each time you hit the court. You have to abide by your program religiously.
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