![]() Set targets for improvement in terms of weight lifted, sport-specific benchmarks or basketball statistics (such as rebounding, scoring inside or blocked shots. Goal setting can have benefits in basketball. ![]() Commit to the workouts that you will perform each week rather than deciding each day whether you feel up to it. Projecting actions ahead of time makes a person more likely to follow through (Halpern, 2015, p. Rather than simply keeping a log of sessions completed, look ahead and plan each week. LeBron James Posts Quarantine Workouts Online Post workouts on social media and acknowledge everyone’s efforts. Work out in a group and keep a log in plain sight so team members can motivate each other. Getting Motivatedĭescriptive social norms cause us to follow what we see others doing or finding evidence of them doing (Halpern, 2015, p. Small-sided games in pick-up (3-on-3 and 4-on-4) can also induce sufficient heart rate intensities (more than eighty percent of peak heart rate (Stone & Kilding, 2009, p. A combination of speed training with technical drills and game situations can simulate basketball competitions. Traditional basketball pick-up and practice situations may not raise heart-rate sufficiently to improve aerobic conditioning on its own. Concurrent strength and aerobic training can boost improvement even further (Stone & Kilding, 2009, p. Run at eighty-five percent to ninety percent of max heart rate. One hundred to five hundred metre runs every thirty to sixty seconds can improve VO 2 Max results about ten percent over a month and a half. LeBron James and Teammates Work Out in the Poolīasketball players need a strong aerobic base because of the stop and start nature of the sport. DeMar DeRozan credits his improvement before the 2016-17 season to 5:30am weight room and pool strength workouts (Postmedia Network, 2016). Although training programs should improvement in leg strength, the aquatic plyometric program showed a greater increase (Arazi & Asadi, 2011, p. Mix in speed and plyometric training with strength training.Īthletes who complete an eight-week plyometric training program (on land or in the water) experience faster sprint times. Speed training develops power so that strength training can be effective in the intensity of the game (Cissik, 2017). Being in basketball shape is different from being in gym shape so continue sport-specific conditioning (Stein, 2015). Strength in basketball is nothing without stability and speed. Small increases in weight from week to week can lead to a big difference at the end of a few weeks (Thom, 2013). Rest one or two minutes between sets and exercises (Stein, 2015). Perform one or two sets per exercise and select a weight in order to reach fatigue within ten to twelve reps. 7-89)įor balance and physical play, a strong and stable core (abdominals and back) is paramount.
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