You’ve been shooting hoops in the backyard or down at the park since you were a child. Now, you want to add weightlifting for basketball to your exercise routine to improve your performance.
Where to begin? Of course, we always want to remember the first and foremost rule – be safe. A safe weightlifting program will save you time in the long run while providing the results you desire.
It is wise to do your weightlifting routine every other day.
Allowing your muscles to rest between workouts improves strength and endurance. You could incorporate running or agility building exercises to your program on the non-weight lifting days. However, you choose to set up your schedule, remember to take time for rest.
As with any activity you should start slow and build up your endurance. Warm ups are extremely important when you are entering your training program.
Take a few minutes to warm your muscles by doing a few calf rises, take a walk around the track or the treadmill, and try a few easy lunges. Don’t push yourself in the warm-up.
Once you are warmed up you may start into the sequences of increasing muscular strength using weights. Work on your form. The use of proper from when lifting weights decreases injury.
You should strive to take as long to release the weight as you took to engage it. When muscles tire, most folks tend to try to hurry through to accomplish all the repetitions they have set out to do. It would be better when you tire to slow down and control the movements – even if that means accomplishing fewer repetitions.
Slow and controlled movements, in perfect form will allow you to find your desired strength. If you find you can no longer keep your form, then it is time to stop lifting weights. Work on speed and agility instead.
Some of the most common exercises used when weightlifting for basketball include leg extensions, hamstring curls, lat pull downs and bench presses. Holding weights in your hands while crossing the floor in lunges is an effective way to build muscle, increase balance and endurance.
Running with wrist or hand weights and ankle weights will serve to increase your speed on the basketball court. Running on flat surfaces and up and down stairs should be done on the days you do not lift weights, to increase speed.
As with any training program, concentration on the core is essential. Building core strength in the abdominals and lower back helps to prevent injury from the twisting and turning motion used when keeping the ball out of the other teams’ hands.
There are several forms of abdominal building exercises you may perform, including the dreaded crunches. Alternate many reps done quickly, with slow and controlled reps and complete fewer of them. Use weightlifting machines to build core strength as well.
However you choose to begin weightlifting for basketball, be sure to keep it equal for balance, and change the routine to ward off boredom. Weightlifting is fun and challenging when done in proper form. Take the challenge and watch the payoff on the basketball court.
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