strength

Do you feel tired of energy-less running on the cot during a game? Or does a game leave you feeling too exhausted to do anything else for days on? Well, you need a boost on your fitness level. You will agree that whether you are starting out or a seasoned basketball player, you require to be fit to remain at the top of the game. A lot goes on in the body during a game. You use your upper body and lower body muscles; speed and agility are of essence; not to forget strength and endurance. Essentially, for a basketball player, you want a good balance of strength, flexibility and cardiorespiratory endurance.While you need to build strength, keep in mind that your aim is not to build a bodybuilder’s body. As you may have known by now, proficiency and fitness can be achieved through consistent training. Below is a 5-day best basketball workouts  plan that will ensure you attain a reasonable level of fitness to keep you on top of the game. The workout plan aims at helping you work on yourcardio respiratory endurance, upper and lower body strength, speed, agility, enhance eye-hand coordination and response time. Day 1 Active stretching- 5 minutes Cardio/speed training · Power skips: I minute per set with 30 seconds breaks in between Agility training · Ball drops (30 seconds per set with 20 seconds rests in between) Upper body strength · Pull ups· Dumbbell shoulder press· Chest fly 8-12 reps per set; 4 sets per exercise Lower body strength training · Walking lunges · Barbell squat · Calf raises 8-12 reps per set; 4 sets per exercise Cool down: 5 minutes · Deep stretching Day 2 Active stretching Cardio/speed training: · High knee jumps- 1 minute · Butt kicks-1 minute · High Knee Jumps- 1 minute · Butt kicks-1 minute Take 20 seconds rest between each set Agility training · Zigzag sprints (1 minute per set and take 20 seconds rest between each set) Upper body strength · Pull over· Triceps dips· Bicep curls 8-12 reps per set; 4 sets per exercise Lower body strength training· Side kick · Plank leg lifts · Burpees 8-12 reps per set; 4 sets per exercise Cool down: 5 minutes · Deep stretching Day 3 Active stretching Cardio/speed training · Jumping rope(5 minutes non-stop) Agility training · Practice 3 different drills 3 sets each; 1 minute per drill; 20 seconds rest in between sets Upper body strength · Wide grip lat pull down· Chest fly· Lying triceps presses 8-12 reps per set; 4 sets per exercise Lower body strength training · Barbell lunges · Seated leg curls · Front kicks 8-12 reps per set; 4 sets per exercise Cool down: 5 minutes · Deep stretching Day 4 Active stretching Cardio/speed training · High knee jumps- 1 minute · Butt kicks-1 minute · High Knee Jumps- 1 minute · Butt kicks-1 minute Agility training Ball drops (30 seconds per set with 20 seconds rests in between) Upper body strength training · Push ups· Triceps dips· Dumbbell shoulder presses8-12 reps per set; 4 sets per exercise Lower body strength training · Burpees · Barbell squat · Calfraises 8-12 reps per set; 4 sets per exercise Cool down: 5 minutes · Deep stretching Day 5 Active stretching Cardio/speed training · Power skips (1 minute per set take 30 seconds breaks in between) Agility training · Zigzag sprints (1 minute per set and take 20 seconds rest between each set) Upper body strength · Lying triceps presses· Pulls ups· Bicep curls Lower body strength training · Walking lunges · Seated leg curls · Plank leg lifts 8-12 reps per set; 4 sets per exercise Cool down: 5 minutes · Deep stretching You may choose to take rest between day 2-3 or between day 3-4 or after the 5 days. You may use this workout plan for two months to achieve optimal results. A well-rounded basketball workout plan is essential in preventing knee injuries and reducing the risk of falling.It also ensures that you reach your optimal fitness level so that you are at peak performance during a game. Besides, it will save you from too many body aches and excessive fatigue after a game. Share this:Related