Fundamental Movement Skills necessary for athlete assesment. Lower Body: Squat 5-3-1RM Testing year round. Upper Body: Bench Press 10- 5-3-1RM Testing Year Round- and Chin Up. Total Body Strength: Power Clean 3- 1 RM Testing. Maximal Sprint Speed: 30 yard sprint. Sprint Speed Endurance: Figure 8 ...
Like I always say, the weight room is just a tool to make you better at your game. Weekly Training for Basketball Workouts. For a basketball player, you should be shooting for a two or four day training split. Four days allows you to hit both upper and lower body twice. This is the perfect split for high school and college aged athletes. Day 1- Monday
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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.
Weight Room Exercises for Basketball Players Legs are the Foundation. The more explosive and agile you are, the more likely you are to succeed on the basketball... Condition the Core. Basketball requires balance. The more balanced you are, the better scorer and defender you will be. Arm Strength for ...
Day 2 Warm-up: 10-15 minutes of mobility exercises, 5-10 minutes of core exercises (you pick) Bench Press – 3×8-12 @ 70-80% Close-Grip Bench Press – 3×8-12 Bent-Over Rows – 3×8-12 Pull-Ups – 3×8-12 Military Press – 3×8-12
Their first workout featured forty-five minutes of core training and forty-five minutes in the weight room without any basketballs but Durant came back for more. Durant admits that the workouts were not always fun but understood that he needed to put the work in. Stein and Durant still work together now, more than a decade later (Slater, 2013).
This ratio is typically 1:4 or 1:1. An athlete using a 1:2 ratio could do the following: run 400 meters in 80 seconds, rest 2:40, run 400 meters in 83 seconds, rest 2:46...etc. Or, run 200 meters in 37 seconds, rest 74 seconds. As conditioning level improves, rest periods can decrease.
Small increases in weight from week to week can lead to a big difference at the end of a few weeks (Thom, 2013). Getting Faster. Strength in basketball is nothing without stability and speed. Being in basketball shape is different from being in gym shape so continue sport-specific conditioning (Stein, 2015).