Best Basketball Training Programs

Mostly students from high school are tired with the old training program for basketball conducted in their schools. They always think to choose the right training program which they can follow in a routine that is appropriate to their age. Here are some few suggestions on good training programs which everyone likes.

Normally the basketball training programs have workout programs for strength and speed, Vertical jump, shooting, ball handling, mental training, dunk training and so on. It is very well good to get a training from the professional and experienced coaches rather than getting into a brand new training institutes.

The main things to learn in training sessions are Pre Warm ups and weight lifting routines.

Pre Game warm-ups:

When the tension rises before entering the ground, most of us tend to forget the pre warm-ups. These pre warm ups are really important for you to perform better in the game. Even if your coach is not very much focused on pre warm-ups, it is your duty to get yourself prepared for the pre warm-up sessions.

Weight Lifting routines:

This is mainly to improve the strength of an individual to play the game of basketball. This game needs a lot of strength and stamina to perform well. So most of the training programs are now focusing on weight lifting routines, where the players undergo a three days training on weight lifting to built an athletic body.

Look for the best place in your area where they conduct some good training programs. Inquire your friends and seniors before getting into a institute for training. Always go through the official website of that institute and also check the user recommendations and voting results.

Most of the champions are from good training institutes, so that most the people believe that these programs are the only way to improve their skills in basketball.



Source by William Arrol

Why Core Training for Football Is a Must If You Want to Dominate

I’ve found that the core muscle group is one of the most under-developed and overlooked muscle groups for football players today.

If you haven’t been deliberately training your core, I’m hoping that will change after you read this today.

Before I get into the benefits of core training, I want to first clarify a common piece of misinformation out there.

A lot of people think that your core is made up of only your abs, obliques, and lower back. This is not true.

Your core also includes the muscles that run up and down your back, along your spine, in as well as your hip flexors and glutes.

So without further a-do, here are the ways a stronger core can help you become more dominant on the football field:

1. Change of Direction Skills – You know those clips that make the Sportscenter Top 10 where a defender gets juked-out and looks silly?

Would you like to be able to do that? Of course you would.

The ability to change directions on a dime plays a major part in being elusive and shifty on the football field.

Strengthening your core can help you with your change of direction abilities.

2. Explosion – Who doesn’t want be more explosive? The more explosive you are, the faster your 40 time, and if you’re a football player, you know how important the 40 yard dash is.

3. Power – It’s believed that a stronger core will improve your overall power. Power is what will help you win more of those one-on-one collisions you’re sure to face on the football field.

Before your extremities begin to move, your central nervous system stabilizes your spine in anticipation for the movement.

It’s believed that the rate at which the core muscles stabilize the spine may have a direct effect on the power of limb movement.

Regardless of whether you’re a running back who wants to become more of a “power back”, or if you’re a defensive player looking to make more big hits, a stronger core can help you get where you want to be.

4. Improved strength in the weight room – Strength plays a major part in the amount of power you can generate on the field.

The stronger your core, the more weight you’re going to be able to lift.

Do you want to be known as one of the strongest players on your team? If you do, yet you’ve been neglecting your core muscles, you’re probably not lifting as much weight as you could with a stronger core.

5. Endurance – The stronger core helps improve the endurance of your core, which means that the stronger your core gets, the longer you’ll be able to maintain high levels of performance for all of the other attributes you read about in this article.

For example, you don’t want to just be powerful and explosive in the first quarter, you want to maintain that ability late into the fourth quarter too.

Since your core plays such an important role in these abilities, you want your core to retain that high level of strength for as long as you can.

6. Decreased Risk of Injury – You can’t make plays on the sidelines, so you should do everything you can to reduce your risk of getting hurt on the field.

While having a strong core won’t make you immune to getting injured, having a strong core can help reduce your risk to suffering lower-back pain and injuries.

As a former collegiate player that still experiences lower-back issues from time to time, trust me when I tell you that you want to take every precaution you can to prevent going through lower back issues.

7. Balance – You can’t make plays laying on the ground, so it’s in your best interest to work on your balance.

There’s not a place on the field where balance isn’t important, but it’s absolutely crucial for running backs and players along the line of scrimmage that experience contact nearly every play.

If you’re a running back or receiver, you know how important it is to be able to gain yards after contact.

If you want to improve your ability to gain yards after getting hit, you definitely want to improve your balance.

Although your equilibrium plays a huge part in your balance, staying up after contact relies on hip, ankle, and knee stability, along with strong core muscles.

8. Decreased risk of muscle imbalances – In a nutshell, muscle imbalances occur when muscles that work together are imbalanced in regards to size, strength, and/or flexibility.

These imbalances cause muscles to become overused as they try to compensate for the imbalances.

A very well-known and highly respected sports trainer said that he believed that nearly 65% of all human injuries are related to muscle imbalances.

9. Improved posture/overall athletic performance – Now with the other benefits mentioned in this article, like better change of direction abilities and power, it’s pretty obvious that having a strong core can help you become a better football player on the field.

But there’s another reason why a strong core can help you on the field, and that’s because of the benefits of having better posture.

Yep, posture.

Believe it or not, having better posture can improve your performance on the field.

The American Medical Athletic Association conducted a study and concluded that when you have improper amounts of pressure on your joints, spine, muscles, and/or nerves, your athletic performance will drop.

And as you guessed, a stronger core can prevent these “improper” amounts of pressure from being placed on these body parts.

So there you have nine ways working on your core can improve your performance on the field.

What’s next, is that you find a core workout, and get to work. It’s time to dominate!

Good luck.



Source by Alvin Grier

Strength Training For Basketball – Weight Training Tips to Make You a Dominant Force on the Court

In today’s game good skills are not enough. If you get out-hustled, out-run and pushed all over the court by your opponent, they’re going to beat you, even if they have less talent.

Strength training for basketball players is essential for success in today’s game, even at the high school level, and is for all positions from guard to center. A good weight training program can transform your game, helping you to go up stronger, drive the lane harder, hold your own in the key and last for more minutes on the court, which means better stats, more wins and better chances of a scholarship.

In this article I’m going to show you 3 weight training principles that will help you to gain more muscle mass, but keep it functional, strong and explosive, which will help you to play better basketball.

Progressive Overload

The idea of progressive overload is a muscle building principle that top bodybuilders use and has been proven as one of the most effective techniques to help skinny guys pack on muscle mass and gain crazy amounts of strength.

The technique relies on constantly increasing the amount of weight you lift each time you go to the gym, so that your body is always forced to adapt and grows muscle faster to compensate for the increased load.

Making progressive overload a part of your strength training for basketball workouts will ensure you are constantly building muscle mass AND increasing strength and power.

High Intensity and Periodization

Making sure your strength and weight training for basketball workouts are high intensity is a second key factor in increasing your strength. Many guys fail to keep their workouts at a high intensity with short disciplined rest periods.

You need to get in and get out of the gym, in less than an hour. Performing your workouts at high intensity will help you do this, plus you’ll see an added benefit in increased strength and muscle size.

Periodization is important to keep your workouts varied and prevent you seeing a plateau in your muscle and strength gains. It relies on you changing up your workouts regularly so that your body does not get used to one type of training.

This is especially important for basketball players as your strength training for basketball routines need to be flexible and varied anyway, reflecting the different physical aspects of the game – strength and power, speed and agility, and explosiveness.

3:1 Rep Tempo For Explosiveness

To improve your explosiveness try incorporating a 3:1 tempo in your strength training for basketball routines. For example, if you are performing a bench press, the down part should take you 3 times longer than the up part (which should be explosive).

This technique is a great way to work on your explosiveness and recruit maximum muscle fibre throughout the exercise, giving you an added bonus of extra gains in muscle mass.



Source by John Wheeler

The Importance of Vertical Jump Training in Basketball

As a basketball player it is important for you to jump high. Nobody is going to argue about that. Everybody who is physically healthy is able to jump, but to stand out from the rest of the world basketball players have to jump higher. Especially if they play in a team and have just the slightest ambition to perform well. So therefore it is important to focus on your vertical jump training.

Those athletes whose vertical jump is good tend to be better in their whole performance, not only at jumping. The vertical jump is a tool for more than just jumping. It increases the explosive strength of your body and the ability to use your strength and it also helps to show your power in your sport. In the world of sport the vertical leap is a way for coaches of measuring what kind of sportsmen they have in their team.

So vertical jump training is essential when you play basketball. Maybe you train with the whole team on that, but to get real results it is important to train your vertical jump four to five times a week. You probably do not train that often with your team – unless you are a pro – so the message here is to do a lot of that training by yourself. If you do not have instructions from your coach or trainer, you may surf the internet to find some good exercise programs. Some are free, for some you pay. You should also look up some basketball blogs or forums where people exchange the best tips on vertical jump training.

Make sure you give your legs a few days a week the rest they need. Or you need, more specifically. Getting a high vertical leap is not coming to you overnight; you have to work hard and long for that. So bursting out in a few weeks of seven days of training and then let go because you are fed up, is not the best way to go about it. To stay committed to the vertical jump training you must give yourself some days off.

Furthermore you must see to it that you eat enough proteins after an exercise session. That can be in natural food like grains, cereals, nuts, lentils or peas or by supplements. On the other hand you must also take enough carbonates and fat in to keep your body in athletic top form. Your club may have a diet advisor you can consult or will know whom to send you to. There is nothing wrong with hard training as long as you take good care of yourself.



Source by Tyler Parkman

What Are The Best Training Exercises For Basketball?

People, who are fitness freak, always opt for the best exercises for the basketball. Most of the people out there think that you must focus on ball handling skills to improve your basketball game. The most exceptional activities for the basketball are the right kind of combination of weighted squats and plyometrics. Squats must be done with the weight, which you push up quickly and you need to keep the repetitions low. While being able to control the ball is quite significant, this is not the most substantial part of the game. Being able to jump higher than everyone is the ultimate key to being the best player on the court. If you can jump high, then you can block shots and dunk on people.

Workout 3 Times per Week

For the players to gain the muscle mass and increase explosive strength, you should exercise no sooner than three times per week. This is to let sufficient rest between your workouts for your muscles to repair themselves and grow. This is one of the basketball training exercises that can help you a lot to improve your game. Numerous players are there who make the mistake of thinking that more time at the gym means faster muscle gains.

While it might be true of enhancing the ball handling and shooting skills the same cannot be said of just building muscle and strength. Try to give your body the rest it needs, and you will be richly rewarded. The basketball training exercises should be all-body workouts, as just opposed to splitting upper body and lower onto separate days. If you want to make your body well-toned, you have to make sure that you choose the proper workouts as well.

Train No Longer Than 60 Minutes

Besides, your workout must last no longer than 60 minutes. If it does, then you are either spending too much time in there or just not performing the entire drills with enough intensity. Try to make sure that the weight training for the game workouts is quite high intensity offers you along with the exclusive benefits:

  • You can enhance the stamina and then endurance while building muscle
  • You can reduce the entire workout time making this absolutely simpler to follow the regular schedule predominantly if you have classes or work commitments.

When first starting your workout for this specific game, you would surely ignore doing that on game days as you will feel quite fatigued and may underperform. Though as time goes on and you get used to your routine, you can probably do so.

Focus on Compound Exercises

You can see emphasis efficiently on the Compound Exercises for Functional and Explosive Power as well. The key to understanding the right kind of success along with your weight training for the gaming workout is making sure this offers you along with functional muscle mass that is strong and explosive. The proper workouts that actually work for multiple muscle group at the same time and it contains things such as deadlifts, bench press, bent over rows and squats as well.



Source by Jiang Hai

Basketball Fitness Training – Why Every Hooper Should Hill Sprint

Serious basketball coaches are always looking for ways to get an edge on the competition – to gain an advantage. It’s why you spend so much time researching methods of training that will make your players faster and stronger – and jump higher – without taking up too much time to get results.

That’s why I believe that running hill sprints (which includes running bleachers and stairs) is a must for any basketball player.

This is because hill sprints provide a number of benefits to the basketball athlete. Here are the Top 6:

1. Hill sprints provide the perfect combination of strength and speed training.

It’s like lifting weights and sprinting at the same time. The hill gives resistance to your athlete’s sprints, making them more difficult while being shorter in distance and duration. Including hill sprints in your training program can bring great results in as little as 15 minutes 1 or 2 times per week.

2. Hill sprints build stamina.

Endurance is something that every basketball player needs – but it is a special kind of endurance. If you want your athletes to perform at their peak, then low, slow distance types of cardio just won’t work. Their endurance training needs to mimic the demands of the game. Those needs being – short bouts of intense exertion broken up by periods of lower intensities.

Hill sprints provide just this type of interval training. They will take your players’ hearts and lungs to intensities far greater than those found in jogging or traditional types of endurance training. Their body will become used to reaching these higher levels, and recovering quickly in between the “sprints.”

More and more scientific studies are showing that VO2 Max (the traditional measure of aerobic endurance) is improved as much – or more- by using high intensity interval-type exercise like hill sprinting.

Want your team to have their “wind” at the end of the game? Hill sprint.

3. Hill sprints increase ankle strength – helping to prevent one of the most common injuries in sports – the ankle sprain.

Ankles are made stronger due to the need to push off harder when sprinting up the hill. Because of the incline, more drive is needed than when sprinting on a flat surface. Improved ankle strength also leads to the ability to push off harder during the game – benefiting a player’s important “first step” and lengthening their stride when sprinting in a breakaway on the court.

4. Hill sprints increase basketball players’ speed and explosiveness.

This is because hill training promotes two key factors in running faster and jumping higher. First, it forces proper knee lift – essential for driving the legs downward and back for more force. Second, hill sprinting makes the sprinter dorsi-flex their foot while running. The closer the toes are brought to the shin, the more force they can apply on ground contact. Think of dorsi-flexing as loading your foot – then unloading it into the ground – pushing you forward.

Explosiveness is also shown in the way hill sprints can increase your players’ vertical jumps – a key measure of power. Jumping is really the same as sprinting – pushing your body forward (or up) against gravity. The more power you can generate from your legs when pushing, the farther or higher you will go.

5. Hill sprints provide a way to safely train your athletes.

In addition to protecting your ankles, hill sprinting protects your athletes’ from other types of injuries as well. The last thing you want to do is to injure your athletes while conditioning.

Hill sprinting provides safety in two ways: One, the slightly shorter stride length while running a hill sprint is a great way to protect hamstrings. Most hamstring pulls and strains result from over-extension – something which rarely occurs when sprinting hills.

Second, hill sprints can decrease the pounding on your players’ legs. Studies have shown that even a slight grade added to sprints can decrease the impact on the runner’s legs by as much as 25%. Shin splints, foot problems and sore knees can be greatly reduced by getting on the hills for your sprints.

6. Hill sprints as mental training

Besides all of the physical benefits of hill sprinting, they also promote mental toughness and goal-setting behavior in your athletes. Looking up at the hill can be daunting when your players are fatigued and nearing the end of their sprint session. By using the hill as a metaphor, you can show them the importance of having a goal (the top of the hill), taking the steps necessary to reach it (one step at a time up the hill), and celebrating their success when they reach their goal (their very own Rocky imitation at the top of the hill). Looking back down the hill after their workout, your athletes can feel the satisfaction of accomplishing something that may have seemed an impossible obstacle.

With all of these benefits for your basketball team, adding hill sprints to your training program should go to the top of your To Do List. It’s no coincidence that we found out that this year’s NCAA player of the year Kevin Durant made hill sprints a key part of his training. You can develop your own “special” players the same way.

Make your athletes stronger, faster, better conditioned, injury resistant and mentally tough with this “old school” training. You, your team and your fans will be glad you did.



Source by Tim Kauppinen