Finally, pull out your basketball and shoot. Weight training can be the most efficient method for increasing the strength and size of the skeletal muscles. In one common training technique, the method entails lifting increasing amounts of weight, and uses an assortment of exercises and types of equipment to target particular muscle groups.
The Definitive 6-Week Guard Workout. Chest fly. Bench press. Pullover. Pull-ups. Lateral raise. Shoulder press. Rear delt raise. Seated row. Tricep extension. Bicep curl Upper Body Workout No. 2.
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In-Season Strength Training Workout Samples. Basketball push-ups; Pull-ups Manual resistance lateral raise; Dumbbell standing shoulder press Manual resistance rear deltoid Seated row Dips Barbell curl; Plate pinchers (grip) Forward & lateral lunge; One-legged dumbbell squat; One-legged leg curl on physio ball; Manual resistance hip adduction (groin)
Upper Body Weight Training (1-2 sets x 10-12 reps) Shoulder Press; Incline Press; High Row; Chest Press; Incline Row; Inverted Row; Landmine Press; Lat Pulldown; Tricep Dip; Upright Row; Lower Body Plyometric (3 sets x 10-12 jumps) Alternate Leg Bounding; Single Leg Hops; Step Ups; Day 5. Lower Body Weight Training (1-2 sets x 10-12 reps) Dumbbell Lunge; Glute Ham Raises
These enhance your strengths of gripping and rebounding. At Jump USA, we provide a full range of training products like oversize and weighted basketballs, vertical jump training equipments, gripping equipments, and much more, to sharpen up your skill and body for the game of basketball. Our exclusive 2 weighted basketball and CD-ROM package has been admired by all the users.
1. Maximal leg strength, Back Squat- Front Squat- Deadlift- Leg Press- Glute Ham Raises 2. Power Training- Power Cleans, Snatches, DB and BB Squat Jumps, Explosive Step Ups, Medicine Ball Throws, Box Jumps, Depth Jumps, Bounding, Band Resisted Vertical Horizontal and Lateral Jumping, Jump and Landing technique training.
The importance of strength is quite evident in the sport of basketball. The days of just playing pick-up at the gym are over. It is important to participate in a truly comprehensive strength training program in order to improve performance on the court. Your strength program lays the foundation for your success.
Day 1 Warm-up: 10-15 minutes of mobility exercises, 5-10 minutes of ankle exercises (you pick) Back Squats – 3×8-12 @ 70-80% Pause Squats – 3×4-8 @ 50-60% Lunges – 3×4-8 each leg Deadlifts (bar at knee height) – 3×4-8 Calf Raises – 3×12-15