Free Basketball Training Guide: Improve your Training
*Welcome to the free basketball training guide. Please feel free to use this basketball training guide at your own risk and is best to be done under the supervision of a certified trainer or strength coach.
Chapter 1: Introduction to Basketball Training Guide
Ever wonder what it takes to be a successful basketball player? It takes a lot of hard work and determination. The training can get intense and if done incorrectly, could ruin your chances of ever making a career out of the sport. This free basketball training guide will give you some insight into everything you need to know about training for basketball.
Physiological Aspect:
- To play a successful game, a basketball player needs power
- Muscle hypertrophy is not a huge factor in the game as compared to overall strength, speed, and agility
Chapter 2: Injury Prevention
Everyone knows that along with success come a couple roadblocks. Injuries, unfortunately, aren’t something that we plan for, but we can at least help prevent some injuries from happening.
Most Common Sites for Injury:
- Back
- Hand/Finger
- Shoulder
- Ankle
- Elbow
- Leg
- Knee
- Wrist
Keys to Preventing Injuries:
- Warm-up/Cool-down
- Flexibility
- Strength Training
- Aerobic Training
- Anaerobic Training
- Sport Biomechanics
- Treatment of Each Muscle Injury
If Injuries Occur Use the RICE Method to Treat:
Rest
Ice
Compress
Elevate
Chapter 3: The Workout
Warm-Up
Do a light 5-minute warm-up to get the blood circulating and tissues of the body ready for the basketball training guide workout. Do this each day before the workout begins.
- Slow jog or low-intensity stationary cycling
Workout Program
Off-Season #1 (3x week)
Barbell Squat: 3 sets of 10 reps
Side Step-Ups on bench: 2 sets of 10 reps
Dumbbell Alternating Bench Press: 3 sets of 10 reps
Straight Arm Pulldowns: 3 sets of 10 reps
Wrist Curls: 2 sets of 15 reps
Jackknife Crunches on Stability Ball: 3 sets of 20 reps
Oblique Crunches on Stability Ball: 3 sets of 20 reps
Single Leg Bounding: 3 sets of 10 reps
Diagonal Jump: 3 sets of 20 reps
Off-Season #2 (2x week)
Reverse Lunges: 3 sets of 10 reps
Lat Pulldowns: 3 sets of 10 reps
Dumbbell Shoulder Press: 3 sets of 10 reps
Dumbbell Bicep Curls: 3 sets of 10 reps
External Rotation w/ Cable Machine: 2 sets of 15 reps
Hanging Leg Raises: 3 sets of 20 reps
Trunk Rotations w/ Cable Machine: 3 sets of 20 reps
Box Jumps: 3 sets of 15 reps
Rim Jumps: 3 sets of 15 reps
In-Season Maintenance (1-2x week)
Bench Press: 2 sets of 12 reps
Lat Pulldowns: 2 sets of 12 reps
Dumbbell Shoulder Press: 2 sets of 12 reps
Dumbbell Reverse Flyes: 2 sets of 12 reps
Hamstring Curl: 2 sets of 12 reps
Leg Extension: 2 sets of 12 reps
Stretching
- Trunk and Shoulder Stretch
- Posterior Shoulder Stretch
- Shoulder Squeeze
- Forearm Flexor Stretch
- Forearm Extensor Stretch
- Figure 4 Hamstring Stretch
- Stork Quadriceps Stretch
- Calf Stretch
- Spinal Twist
Chapter 4: Conclusion
It is important throughout the use of this basketball training guide to continue to work on your game. Certain aspects of your game will change as you get stronger in the gym. You will find your shot is hitting the back of the rim due to your upper body strength improving. You will also find that you are jumping higher than you did in the past. One thing that shouldn’t change (unless you get sloppy) is your biomechanics. You will have the same form on your shot as you did before the basketball training guide.
Continue to play even during the off-season. It will keep your mind fresh and you can continue to work on aspects of the game that you lacked the previous season. Also, playing is a great form of cardio and allows the time to pass quite quickly. Before you know it you will have done an hour of cardio without even realizing it.
Stick with it and never give up. Success comes with hard work. If perfection came easy then everyone would be the same. What sets you apart from everyone else? Never be outworked. Give yourself every opportunity to be great. Train hard and work hard.
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