Training for basketball gamers should focus on the abilities, movements, and power requirements that are specific to the game of basketball - duh? Sport-specific training is being implemented more now than ever before, there's still far too much training being conducted that is antiquated and in numerous cases counter-productive (do we actually care how much weight a basketball gamer can bench press or power clean? I sure do not!). Surely there is a function for resistance training however it should be targeted to meet the needs of the sport. Close attention should be paid to guaranteeing that the resistance training does not lead to increases in muscle hypertrophy (boost in size/cross-sectional area of muscle fiber) that lead to a decrease in flexibility and range of motion about the joints. This phenomenon can result in modifications in movement patterns (which can in fact reduce optimum force and velocity production) and increase the threat of injury. What follows are some suggestions and examples of the some of the basketball training that we perform at the Speedology Institute in Louisiana.
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Speed/Quickness/Explosion
40-yard dash speed is meaningless for basketball players. First action speed is the objective, together with brief bursts of speed about the range of half-court. We train sport-specific movements utilizing specialized training equipment. All gear utilized enables a complete and complimentary motion of the specific movement pattern being performed. The outcomes we experience merely can't be produced with barbell Olympic lifting being the main focus. We have actually moved Olympic raising to an auxiliary and limited function for most sports including basketball!
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Used mainly for sprint speed we find that they are beneficial for basketball players in that they directly promote the fast-twitch fibers of the hip flexors. Many of our high school basketball gamers also play other sports so that makes the speedband training specifically helpful!
The speedbands can likewise be utilized to both resist and assist the defensive slide and the very first step of taking a defender off the dribble motions. This is AWESOME training for basketball players. This is basketball-specific training that has a direct and instant result on efficiency.
( Longer bungies can be used to perform the first-step off the dribble. We concentrate on resisting the motions in the off-season and transfer to assisting (overspeed) the movements pre-season and in-season.
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Skillz Weighted Vest and Shorts - apparent advantage for withstanding sport-specific movements and excellent for all plyometric training. We include standing vertical jumps, broad jumps, tuck jumps, and box jumps in our basketball training and we have our gamers use the vest and shorts for all of them.
4 calf training shoes sets of hex bar crouches (carried out by exploding directly into a calf raise) for 10 reps right away followed by single leg step leaps for 20 reps.
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Whatever plyometric training you perform the carry out vest and shorts will help to significantly enhance power boost explosiveness. We use the vest and shorts right up to the start of the season when we move our focus to overspeed training. When it comes to this kind of training gear you must be extremely discerning as to safeguard athletes from training-related injuries.
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Katapult Plyometric Training Shoes - clearly, taking full advantage of vertical jumping ability is of paramount significance for basketball players. We have recorded some remarkable results from our training procedures paired with use of the Katapult shoes.
Prehab
By "prehab" I'm referring to preventive upkeep for the shins, knees and ankles. We do everything we can to prevent stress-related injuries before they occur. For the knees we have actually utilized the lateral plyobox and the slide board. Theoretically if we can stabilize the muscle and connective tissue around the knees we can assist protect the joint. For the ankles we do single-leg squats on the balance mats WITH SHOES OFF! Doing these without shoes has a much greater stabilization effect on the ankles and it also improves balance. To help prevent shin-splints we do a basic "reverse calf-raise" which is using a block to slightly raise the heels and carrying out a dorsiflexion of the toes - pulling the toes as high as possible to the shin. This directly stimulates the muscles around the shin, which are the ones that break down triggering shin-splints
