Basketball Basketball is a fast-paced sport that requires explosive strength, top speed, agility and fine-tuned on-court skills. You’ll find the basketball workouts and drills you’re looking ...
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The present study showed that the programs based on the hang-clean and half squat allowed to improve explosive strength in basketball training. However, only HSQ was effective for the U17 group. Thus, the present findings demonstrate that specific training programs should be designed according to th …. The present study showed that the programs based on the hang-clean and half squat allowed to improve explosive strength in basketball training.
That is, try and use soft training surfaces, make sure your players are wearing proper footwear, and know that when it comes to plyometric training, more is not necessarily better. Squat jumps, broad jumps, lateral bounds, and box jumps are some common plyometric exercises used to increase a basketball player's explosiveness.
#1: Strength – you need a blend of relative and absolute strength that translates to explosiveness on the court. #2: Power – basketball utilizes lots vertical power as players are going for dunks.
Abstract. The purpose of this study was to evaluate the effects of a complex training program, a combined practice of weight training and plyometrics, on explosive strength development of young basketball players. Twenty-five young male athletes, aged 14-15 years old, were assessed using squat jump (SJ), countermovement jump (CMJ), Abalakov test (ABA), depth jump (DJ), mechanical power (MP), and medicine ball throw (MBT), before and after a 10-week in-season training program.
Muscle to run a marathon, or to be an explosive basketball player? When you commit to a training program, you have the opportunity to convert the hybrid muscle fibers into anything you want. The focus of this program is to create relative power, or the most efficient and explosive pound-for-pound players possible. Here are a few different scenarios:
Inseason: Strength training 2-3x per week 30min sessions, Practices vary from 2-3 hours in length in early season, during league play 1.5 -2 hours, and 1-1.5 during tournament time, always going 6x per week.
Day 1 Warm-up: 10-15 minutes of mobility exercises, 5-10 minutes of ankle exercises (you pick) Back Squats – 3×8-12 @ 70-80% Pause Squats – 3×4-8 @ 50-60% Lunges – 3×4-8 each leg Deadlifts (bar at knee height) – 3×4-8 Calf Raises – 3×12-15
Most basketball players (in fact most athletes) never progress past this phase. They keep lifting more and more weight until they get injured or burnt out. But that’s good news for you. Three strength training sessions a week is enough to build maximal strength. Try to separate each session by 48 hours. Days per week: 3 Load: 80-90% 1 rep max