WEIGHTLIFTING FOR BASKETBALL



by Matt Dimock

Weight training is one of the best basketball training tips you can be given. It has become a vital supplement to basketball conditioning and development programs. Once thought to lead only to a muscle-bound, uncoordinated individual, carefully controlled experiments in recent years have shown that a program of weight training can contribute to the overall athletic development of the athlete in all sports.

Advantages of Weight Training for Basketball Players

Among the advantages to be derived from a sound program of weight training in basketball are:
1. Increased jumping ability.
2. Increased strength for rebounding work.
3. Improvement in speed.
4. Improvement in endurance.
5. Remedial exercise.

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Many schools and colleges over the nation have instituted programs in recent years that are proving of great benefit to their players.

Most studies show that players average an increase of approximately three inches in jumping ability while some players have improved as much as six and seven inches.

Endurance can be improved also. Though it is difficult to measure improvement in rebounding ability since so many variables exist, it is rather logical that the proven increase in strength will be beneficial in the rugged work around the boards. Trainers have long recognized the value of carefully planned weight programs for remedial work, especially in strengthening the knee.

Equipment Necessary:
A minimum of equipment is needed to install a weight training program. If the budget does not allow purchase of barbells, an exercise program can be planned that will require dumbbells only. However, the more equipment available the less time the program will take.

Minimum equipment:
Four (4) adjustable dumbbells with sufficient poundage.

Recommended equipment:
Two (2) barbells with sufficient poundage.

Four (4) adjustable dumbbells with sufficient poundage.

One (1) Pair of Iron Boots.

Two (2) horizontal benches.

One (1) Weight Stand (for holding heavy weights).

Mats to protect the floor.

Vertical Jump Affiliate program

General Rules and Safety Regulations:

1. Warm-up properly using calisthenics or light barbell. This is one of the recommended basketball training tips for those using weights.

2. Start with light weights and gradually increase poundage. When the lifter can lift ten to twelve repetitions, increase poundage.

3. Make certain collars are on the barbells tightly.

4. Use legs to lift, not the back. The correct lifting position should be emphasized-feet on same line, head up and back straight.

5. Use spotters when lifting heavy weights.

6. Use chalk on hands to prevent weights from slipping, particularly when lifting heavy weights.

7. Rest from three to five minutes between exercises.

8. Supervision is important especially until players become thoroughly familiar with safety precautions.

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When to Lift Weights

It is recommended that weight training be performed three days weekly. Because of the five-day school week, most teams plan their weight training programs for Monday, Wednesday, and Friday. If practice is held regularly on Saturday, half of the squad may exercise on Monday, Wednesday, and Friday with the other half exercising on Tuesday, Thursday, and Saturday. This conserves time and is particularly helpful if equipment is minimal.

Recommended Weight Training Program

Toe Raises. Stand with feet shoulder width apart with toes on a 2" by 4" board. Barbell should be held behind head on shoulders with palms of hands facing upward. Lifter raises onto toes and returns body weight to heels. Start with 75 pounds with three sets of ten repetitions.

Clean and Press. Stand with feet shoulder width apart. Barbell should be held in front of the thighs with palms facing in. The weight is lifted in a continuous motion until the arms are fully extended over the head. The weight is returned to the starting position. Start with weight of 40-50 pounds with two sets of ten repetitions.

Half Squat. Stand with feet shoulder width apart. Barbell should be held behind head on shoulders with palms of hands facing upward. Lifter does a half knee-bend and returns to upright position. Start with weight of 40-50 pounds with two sets of ten repetitions.

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Two-arm Curl. Stand with feet shoulder width apart. Barbell should be held in front of thighs with palms facing outward. Lifter bends both elbows in lifting the bar in an arc to a position in front of the chest. Return to starting position. Start with weight of 40-50 pounds with three sets of ten repetitions.

Take these basketball training tips to heart. Get your players training with weights.

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