Key Aspects to a Summer Workout Program for Basketball Players
Summer workout programs for basketball players can be designed to train for basketball specifically and should include developing endurance, strength, flexibility, and your basketball skills.
Endurance training is extremely important for a basketball player. Basketball players need to be able to play a full-court game of basketball without getting overwhelmed with fatigue. The best way to do this is to run. It is estimated that the average high school basketball player will run approximately 3 to 5 miles in a 32-minute game. Get in shape in the off-season and it will show on the court.
Interval training is another important aspect in an off-season summer workout program for basketball players. With the fast pace of starts and stops in basketball, interval training in the off-season can help you to be in better shape for the regular season. Alternate your endurance training with hard, short bursts of speed and short recovery periods of easier exercise.
Strength training is another key ingredient to a summer workout program for basketball players. Developing strength in the off-season will enhance your athletic skills during the regular basketball season. Guards and smaller forwards will want to add muscle tone by using less weight and doing more reps. Centers and forwards will want to build bulk with more weight and doing fewer reps. Good strength training exercises for your summer basketball workout program are bench presses, military presses, shoulder shrugs, upright rows, leg curls, squats, bent-over rows, bicep and tricep curls.
Flexibility and stretching exercises are effective for increasing and improving the range of motion of the joints you use in basketball. These exercises are also effective in decreasing your chance of injury while on the court. Be sure to warm up for 5-10 minutes before stretching. Work through exercises that stretch your calf muscles, groin, hamstrings, back, and shoulders.
Improving your game in the off-season should include exercises designed to help with coordination, agility, and your basketball skills. This type of specific training in the off-season will help improve your game. Focus on shooting the ball with a purpose. Think about proper mechanics and consistency. Improve your ball handling skills by regular practice in the off-season as well. Defensive skills can be improved by positioning and shuffling your feet. Pass and rebound the ball with another player who is also involved in a summer basketball workout program. Practice your free throws at the end of your workout, when your legs are tired and your focus is drained. This will resemble an in-game situation. Shoot for 90% accuracy.
Training in the off-season requires discipline, dedication and sacrifice. Developing a summer basketball workout program will help you come in to the regular season in the best shape possible.
University of South Alabama: https://www.usajaguars.com/news/2010/6/30/WBB_0630100634.aspx
Guide to Coaching Basketball: www.guidetocoachingbasketball.com