Tips And Techniques For Basketball Players: Play Like A Pro! Conditioning

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Basketball

Basketball is an amazing game, a quick-paced, non-stop sport with end-to-end action, featuring great athletes with incredible hand-eye coordination. There are many ways amateur athletes can improve themselves and their game to help them play like a pro. By practicing drills, conditioning, following a strict diet, and improving hand-eye coordination, you’ll be paying like your favorite pros in no time.

Drills

There are five parts to the game of basketball that an athlete must concern himself with. They are shooting, passing, rebounding, ball-handling, and the movement around the court. There are many drills in each of these categories that can help. While there are different schools of thought on how to practice, the following is just a sample of the many ways there are to improve basketball skills through practicing drills.

CONDITIONING

Conditioning is the training and exercises done during the off-season to keep your body in shape. Conditioning is not only good for its health benefits, but also it is good, as mentioned before, for an athlete to have the self-discipline to continue the hard work it takes to be a better basketball player.

A good conditioning session includes a warm-up, stretching, strength work, endurance work, a cool-down session, and then more stretching.

WARM-UPS

Warming your body up before you begin any strenuous exercise is vitally important. It allows increased blood flow to muscles and joints to lubricate themselves. This allows you to go through the entire gambit of basketball exercises (stretching, jumping, running, bending) with a greatly reduced fear of injuring yourself. One of the best warm-ups for basketball training is jumping rope. This allows your body to get into its rhythm for exercising without overtaxing itself with resistance. You should be sufficiently warmed up when you feel yourself starting to lightly perspire.

STRETCHING

Stretching helps your body improve its range of motion, and should always be done immediately after warming up. Again, increasing range of motion helps to prevent injuries. It’s important to not bounce while stretching because it can prevent the muscle from stretching to its maximum length and can even cause a tear.

Here are some important stretching exercises:

1. Shoulders
Pull one elbow across your chest toward the other shoulder. With the opposite hand, pull your elbow toward the opposite shoulder and hold for 20 seconds. Repeat with the opposite elbow.

2. Back
Lie flat with both legs straight out. Raise one leg and hold it just below the knee. Bring the knee up toward your chest while keeping your head on the floor and keeping your leg as straight as you can. Hold for 20 to 30 seconds. Repeat the exercise five times with each leg.

3. Groin
Sit on the floor and bring the bottoms of your feet together and hold them with your hands. Lean your elbows on your legs and lean forward. Hold for 20 seconds once you feel slight tension in your groin area. Repeat as necessary.

4. Hamstrings
Sit cross-legged on the floor. Slowly straighten one leg, keeping the toes pointed up. Keep the opposite leg bent with the foot facing or touching the inner thigh. Lean forward until you feel a slight pull in your hamstring, and hold for 20 seconds. Repeat with the opposite legs.

5. Calf
Stand a step back from a wall. Place your forearms on the wall and place your forehead on the backs of your hands. Bend one knee and bring it toward the wall while keeping the right leg straight. Move your hips toward the wall, and your right calf will begin to stretch. Hold for 20 seconds, and then repeat with the other leg. If you bend your knee while doing this exercise, you can stretch your Achilles tendon.

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