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Do you want to know how to get stronger for basketball? Do you want to be able to jump higher, run faster, and play longer? Well then this blog post is for you! Here are some tips on how to get stronger so that you can take your game to the next level. Whether it’s a personal or professional goal, these 06 exercises will help you reach your goals of becoming a better basketball player.
How to Get Stronger for Basketball
#1 Weight Training
An athlete may work hard with weight training, but there is more that goes into becoming a sharp basketball player. It requires some mental stamina and agility. You want to mimic the game physically with weight-training exercises in order to invite an adrenaline rush for increased momentum.
On each exercise, use weights that are heavy enough so you can only do 8-12 reps. Do this for 4-5 sets.
#2 Compound Exercises
To improve your basketball performance, work the glutes, quadriceps, hamstrings and calves by focusing on compound exercises such as squats, lunges and leg presses. Compound exercises are lifesavers because they work multiple muscle groups simultaneously.
#3 Muscular Endurance
One of the things every player needs is upper body endurance. This helps with shooting, grabbing rebounds and positioning during a game. Try doing pushups, dips, pull-ups and biceps curls to help get more muscle endurance in your arms while playing for longer periods of time during a game.
#4 Core Strength
Develop your core muscles to improve how you move. The core muscles are in the middle of your body and they include the abs, obliques, and erector spinae.
To develop your core strength, try abdominal exercises like situps, plank raises, Russian twists and bicycle maneuvers. Include at least 15 reps for a set of four sets with three minutes of rest in between each set.
Do more exercises in your training. You stretch and then you move fast. Plyometrics are exercises that involve a shortened muscle contraction followed by the shortening of another, such as jumping and landing on your heels.
The American Council on Exercise says that exercise to increase explosiveness, power and jumping ability can be done by doing exercises like squat jumps, lunges and box jump. Aim for 10-12 reps in four or five sets.
#6 Strengthen Lungs
Playing basketball requires a lot of physical strength. To make sure you have enough, do interval training. This means running back and forth on the court like you would during a game. Playing basketball requires a lot of aerobic fitness. Try interval training by running back and forth on the court to simulate game conditions.
Warm up with a light jog, then sprint for 20 seconds. Follow by jogging lightly for 40 seconds and sprinting again before cooling down with the same pattern of running after only 3 minutes. Repeat this cycle until you’ve ran for the first 30 minutes.
Tips to Get Stronger For Basketball
First, exercise your lower body before doing so for your upper body. You can do this in an all-in-one workout or have separate exercises targeted specifically to the lower and upper body.
After these exercises are completed, work out abs by either going straight to them or completing plyometric/cardio routines first and then moving on.
Along with working out, giving your muscles enough time to rest is an important part of gaining strength for basketball. Take one day off in between each routine and have sufficient recovery time before beginning another workout.
There are many ways to get stronger for basketball. The key is finding a routine that you enjoy doing and can stick with in order to see results. If all of these exercises seem too difficult or time-consuming, try picking one at random and seeing how it goes before moving on to the next one.