Basketball workouts are a form of workout that can help achieve the goal of staying fit and healthy. In fact, basketball is one of the never-ending passions and professions of many people globally. Players must maintain a balanced schedule of workouts and diets.
Though basketball looks enthusiastic and rewarding, it requires a lot of sacrifices and hard work. It’s a sport where every trait of the player is exhibited on the court in a matter of seconds.
Sports can be classified into two different categories, namely- indoor and outdoor. While indoor sports require brain skills and strategies, outdoor games require brawn and technique. Basketball is one of the most popular outdoor sports other than football, volleyball, or cricket.
In this article, we will evaluate in detail the basketball workouts.
1. Basketball Workouts and Their Strategies
We all know that basketball is a sport played on a rectangular field between two opposing teams with five players each. The game is all about shooting a basketball into the opposing team’s hoop while preventing the other team from shooting goals in your hoop.
Like any sport, penalties, free throws, and fouls are also followed here. Due to the nature of the game, basketball players are supposed to have a strong build and a fit physique.
Every basketball player is highly recommended to be properly nourished and healthy to be on the sports teams. Players are normally asked to eat healthy fruits and vegetables and practice basketball workouts to maintain their physique.
It is a sport where physical abilities must be honed and maintained to perfection.
While basketball workouts help the players maintain their physique, it also strengthens their muscles and bones to keep them seasoned. Since the game might expose the players to physical injuries, they are usually requested to keep their bodies well-trained and flexible to avoid such discomfort.
Hence, workouts and diet plans are followed to achieve this requirement.
1.1. The Primary Muscles Involved in Playing Basketball
- Quads, calves, and hamstrings are used while running.
- Hips, glutes, and quads are used while jumping.
- Triceps and deltoids are used while shooting.
- The pectorals, trapezius, and biceps are used while rebounding.
So, these are some of the most frequently used muscles while playing basketball. Ergo, they must be maintained in fine shape and strength when the players step into matches.
1.2. Athletic Abilities Needed in a Basketball Player
- Reaction Time
- Balance and
No doubt, basketball workouts help basketball players develop these abilities by following the various routines and exercises prescribed.
1.3. Categories of Workouts for Basketball Players
Some workout types that coaches and physicians normally recommend for basketball players include
- Ball Handling Workouts
- Dribbling Workouts helps improve reflexes.
- Shooting Workouts improve shooting skills.
- Multi-Purpose Workouts help in developing certain skills required for basketball players.
- Detailed Long term Workouts that require day-by-day planning.
- Athletic Development Workouts help develop speed, strength, and athletic essentials in a player’s body.
So, workout plans could be for minutes, hours, days, weeks, and even months. The appropriate workout drill must be followed- as recommended by the trainer or coach.
2. The 45-Minute Basketball Workout
The coaches’ 45-minute basketball workout, a must-recommended workout, develops stamina, strength, confidence, hand-eye coordination, and athletic focus.
It is normally followed three times a week and includes working on dribbling and ball-handling for a minimum of 10 to 15 minutes per day.
The routines involved in this workout are:
1. Defensive slides for three minutes
2. Backboard taps for six minutes
3. Backboard touch for three minutes
4. Mikan for three minutes
5. Shooting drill for six minutes
6. Heavy rope or regular rope for five minutes
7. Square pickups for three minutes
8. Hot-shots for five minutes
9. Speed lay-ups for three minutes
10. Sprints for five minutes
The players are normally requested not to rest more than 60 seconds between each workout. Note that these basketball workouts are very effective as well.
Off-season, players normally recommend a 6-week workout plan, sometimes even a 12-week workout plan, where the basketball drills are more varied and exceptional.
These workouts help the athletes maintain their physique, jump higher, and shoot goals without hindrance, keeping them sharply trained.
3. Six-Week Workout Plan
The six-week workout plan is normally divided into 6 sets; 7 days of every week are assigned to different exercises. Every 3rd, 6th, and 7th day is off in this basketball workout plan, allowing the player to get some rest.
3.1. Day 1
Involves upper body weight training, such as bench press, bicep curl, chest curl, seated row, and much more. Simultaneously, the Lower Body Plyometric involves Box Jumps, Depth Jumps, and Lateral Bounds.
3.2. Day 2
Lower Body Weight Training involves Hip Adduction, Leg Extension, Lower Back Extension, and much more. Clamshells on each side, Fire Hydrants on either side, Side Plank, and Russian Twists are involved in the Core Exercises.
3.3. Day 3
3.4. Day 4
Consists of Lower Body Plyometric of 3 sets with 10-12 jumps each, with Alternate Leg Bounding, Single-Leg Hops, and Step Ups and Upper Body Training involving various exercises like Landmine Press, Lat Pulldown, Tricep Dip, Upright Row, Incline Row, Inverted Row and much more.
3.5. Day 5
While Exercises like Split Squat, Leg Press, and Romanian Deadlift are involved in Lower Body Weight Training, The Core/Hip Exercises include Dead Bug, Russian Twists, Fire Hydrants, and much more.
3.6. Days 6 and 7
Are off for the players to consider recovery and regeneration activities, prevent injuries, and develop hip mobility and strength.
- Sprint Training is also highly advised for basketball players, every 3 to 4 times a week, with ¾ court sprints, normally from baseline to foul line.
- The players decelerate and walk back to the starting point. They normally make 8-10 sprints at 85% intensity, with a rest of 30 seconds.
- These sprints are modified by adding lateral slides.
While the 6-week workout is divided into 6 groups of 7 days every week, the 12-week workout is divided into three 4-week blocks.
While the first block builds muscles and foundational strength, practically mass, the second block focuses equally on strength and mass.
The third and final block focuses primarily on developing strength. 3 additional basketball workouts are also assigned to the players to build and maintain mental and physical strength and focus. Every Block consists of 4 days.
Some of the other highly praised and result-bearing basketball workouts for players include:
- Advanced Guard Basketball Workout, involving 15 drills
- Advanced Post Basketball Workout, involving 18 drills.
While these are some of the workouts recommended for professional adult players, the “Kid’s Basketball Workout” helps kids develop their bodies and mind to suit basketball. It involved 7 drills and was created for everyone who could not shoot outside of the midrange.
4. Some Basketball Workouts Practised at Home
4.1. Goblet Squat
4.2. Single-Leg Hip Bridge
4.3. Front Lunge Pass Under
4.4. Russian Twists
4.5. Sit Ups to Toes
4.6. Ball Pass Push-Ups
While the Shooting drills to work on the player’s shooting skills is a precision-demanding basketball workout, it helps develop and maintain the player’s muscles.
It helps them jump higher, lunge farther, and much more. It helps them in both shooting goals and team defense. The hand-eye coordination and flexibility of the player must also be honed every day.
The NBA, popularly known as the National Basketball Association, is a dream for many professional players and beginners. It is the best association for basketball, picking up and training the best of the best.
To get into the NBA, people work day and night to prepare themselves mentally and physically. A basketball player must be ripped in muscles, and that requires high dedication and hard work.
The appropriate diet must also be followed, where the meal intake must be right on time. Basketball players must normally consume a high-carbohydrate diet.
They are normally asked to include bread, rice, pasta, and fruits and vegetables.
5. List of Foods and Beverages to Avoid
- Sports Drinks
- Protein Bars and Energy Bars
- Saturated and Transfats
- Carbohydrates and caffeine.
Basketball Players are some of the most dedicated athletes in the field of sports. It is a sport with variable exercises and basketball drills that require much confidence, determination, and dedication.
No wonder they have to work hard to maintain their athletic physique and train hard every single day to reach their goal.
The above basketball workouts and diet plans, when followed properly, help them achieve and maintain the requirements of the game. Inborn abilities are further developed and honed with these workouts. The goal is shot with the right aim, after all.
1. What should be included in a basketball workout?
A comprehensive basketball workout should include a combination of cardiovascular conditioning, strength training, agility and speed drills, skill development exercises, and flexibility training. This helps improve overall athleticism, endurance, strength, agility, and basketball-specific skills.
2. How often should I work out for basketball?
The frequency of your workouts depends on various factors such as your current fitness level, schedule, and goals. However, it’s generally recommended to have a balanced approach with 3-5 workouts per week. This allows for sufficient rest and recovery while still maintaining consistency.
3. How long should a basketball workout last?
The duration of a basketball workout can vary depending on individual needs and preferences. A typical session can range from 60 to 90 minutes, including warm-up, skill work, strength and conditioning exercises, and cool-downs. It’s important to prioritize quality over quantity and listen to your body’s needs.
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