Interval Training For Basketball

When training for basketball, you should be aware of a method of training known as interval training. If you haven’t heard of interval training, either you are already doing it and don’t know it or you haven’t even tapped into your potential of being the best basketball player you can be.

Interval training is performing high energy movements and activities for a short period with a rests in between repetitions. The intervals between repetitions are based on the intensity of the activity and how long that specific activity was done for. Short and high intensity movements require more rest. There is a chemical in your body called lactic acid. When there is a build up of lactic acid, this is the chemical that creates pain in the muscles that are engaged in the activity. So you can blame lactic acid for all the days your abs hurt so much that you couldn’t stand straight.

The goal of training is to get maximum results by working most efficiently and resting appropriately. So to train effectively for basketball, you have decrease the length of the activity and make that activity more intense.

Here is a drill that you can start using today:

Tempo Runs:

Instead of running a 400 meter round, break that up into four 100 meter dashes (you really need to understand that you must break up longer sessions of intense activity and break them down). Now, when doing the 100 meter dashes, try to get as close as 10 seconds, but 15-16 seconds is ideal.

I hope you understand by now how interval training works, at least the basics of it and I want you to go and use it…TODAY! Go.

Dynamic Athletics provide hard-hitting, ground breaking basketball training exercises and techniques that elevate your basketball game.

Visit http://www.dynamic-athletics.com and receive a 5-day breakdown on how to attack your weakness and build your basketball arsenal with tips and techniques that will blow your opponents away.

The “3 Basketball Training Drills” That Will Quickly Improve Your Vertical Jump

If you are reading this article, you love basketball. We all want to rule the court, be respected and have a raving crowd of loyal fans to adore us. However, it always seems like there someone out there better then us. We all want to improve our game but there are so many basketball training drills out there it is hard to find the right ones.

So, I have been searching high and low for surefire basketball training drills. I believe improving your vertical jump is the easiest and fastest way to win on the court. I think I have finally found a few ways to jump higher that have really helped me. I went from 27 inch vertical to a 30 inch vertical virtually overnight. If you want to develop an unfair advantage on the court then keep on reading this article.

The 3 basketball training drills that have helped me the most are Calf Raises, Body Builders, and what I call the Sprint and Dunk.

Calf Raises

Many people neglect their calves but they are important. Your calves give you the final push from the ground and assist the quads and hamstrings when you jump. Calf Raises are just one of the basketball training drills you can use to strengthen your calves but is the most important.

To properly do a calf raise, position the balls of your feet on a raised step. Let your heels hang unsupported and push up your body weight with your toes. Hold for a count of three and then slowly let your body weight back down. Your heels should be slightly lower then your toes if you did this properly. Complete 10 repetitions, rest then repeat for a total of three sets.

Body Builders

To me Body Builders are basically torture. However, there is no other exercise out there that works as many leg muscles as this one at one time. Body Builders will work your quads, hamstrings, gluts, calf muscles, triceps, biceps and even your abdomen.

For these basketball training drills, start off with your feet shoulder width apart. Bend your knees and place the palms of your hands flat on the floor. Kick out your legs. Quickly do a push-up, going all the way down and touch your chest to the floor. Push back up and bring your knees to your chest. In one motion quickly push up with your legs, jumping into the air and reach as far as you can in the sky..

When you land you have completed one repetition. Body Builders are tough and are not for the faint of heart. Start with two sets of 5 repetitions.

Sprint and Dunk

The best way to learn how to jump higher for basketball is to actually train on the court. You are going to need an empty court for these basketball training drills.

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Stretching Exercises And Basketball Training Helps Grow Taller And Maintain Good Weight

I am used to doing a lot of sports and activities like judo, swimming, basketball and weight lifting. Somehow I was not capable of growing taller before. I was told that, I was not doing the right training of stretches and regular exercises needed to lose weight and grow taller at the same time. In order to have a proper stature one must to be well and healthy. Eventually, I started to learn more about a grow taller for smarts program that could help. By Doing this my whole growth rate changed by modifying my inner will maybe it will help you grow taller too. Benefits of this stretch is strengthening of the back and the neck section of your body.

One day, my brother drove me to a basketball field further more down-town and a couple of cool guys were there playing basketball, they invited me to play with them. From that day on, I would always go there to see if there to see if my friends were there to play. Together we went trough a whole bunch of basketball training like practising to jump and score correctly.

I learned a secret technique there to grow taller let me explain it to you in details: “Sit on your bottom with your knee bent inwards between your legs then put your hand between your leg and hold the top of your foot. Bring down your chin to your chest then slowly pull your body towards the back and rotate in balance on your bottom with your legs in the air. So your head should be between your leg when you complete this exercise to grow taller”. Up next, an easy technique the advantage of this stretch is that its easy for beginners to grow taller with it.

Put yourself lying down on your belly then slowly stretch your arms backwards and grab your feet, lift up your head as you stretch by contracting your shoulders your abs and your hips. Remember its necessary to do it at least 5-6 repetitions if you want to grow taller. The easiest way and it is also important for increased fitness.

This exercise Strengthens your arms and your entire upper body its the most efficient way to grow taller. First, Stand in standing up stance. Inhale and reach your hands over your head. Round over the front of your body to the floor as you exhale, keep your bottom over your heels. Reach the floor with your hands, keep your back straight and make sure your feet are aligned in parallel and that your hands are at the same levels as your shoulders. Make sure you breathe before you pull up and that you breathe out when you are in the air.

This is an awesome exercise that is very good for building strong neck and shoulder. My personal name for it is the monkey walk, I learned it in a tough training that took me a couple of months. The goal of this exercise is not to kill yourself but to do it little by little see as much as you can do to help yourself. First you have to stand up on your feet keep your legs in parallel then, bent your back trying to reach towards your toe with your fingers carefully put your hands palm open on the ground.

Then use your legs to push forwards and use your arms to stretch yourself and attain your personal grow taller goals.

Feel free to find out more at http://www.growtallerok.com and find out how to grow taller and new bone building techniques to grow taller and – To get your Free Information http://www.2growtall.com

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Basketball Fitness Training – Why Every Hooper Should Hill Sprint

Serious basketball coaches are always looking for ways to get an edge on the competition – to gain an advantage. It’s why you spend so much time researching methods of training that will make your players faster and stronger – and jump higher – without taking up too much time to get results.

That’s why I believe that running hill sprints (which includes running bleachers and stairs) is a must for any basketball player.

This is because hill sprints provide a number of benefits to the basketball athlete. Here are the Top 6:

1. Hill sprints provide the perfect combination of strength and speed training.

It’s like lifting weights and sprinting at the same time. The hill gives resistance to your athlete’s sprints, making them more difficult while being shorter in distance and duration. Including hill sprints in your training program can bring great results in as little as 15 minutes 1 or 2 times per week.

2. Hill sprints build stamina.

Endurance is something that every basketball player needs – but it is a special kind of endurance. If you want your athletes to perform at their peak, then low, slow distance types of cardio just won’t work. Their endurance training needs to mimic the demands of the game. Those needs being – short bouts of intense exertion broken up by periods of lower intensities.

Hill sprints provide just this type of interval training. They will take your players’ hearts and lungs to intensities far greater than those found in jogging or traditional types of endurance training. Their body will become used to reaching these higher levels, and recovering quickly in between the “sprints.”

More and more scientific studies are showing that VO2 Max (the traditional measure of aerobic endurance) is improved as much – or more- by using high intensity interval-type exercise like hill sprinting.

Want your team to have their “wind” at the end of the game? Hill sprint.

3. Hill sprints increase ankle strength – helping to prevent one of the most common injuries in sports – the ankle sprain.

Ankles are made stronger due to the need to push off harder when sprinting up the hill. Because of the incline, more drive is needed than when sprinting on a flat surface. Improved ankle strength also leads to the ability to push off harder during the game – benefiting a player’s important “first step” and lengthening their stride when sprinting in a breakaway on the court.

4. Hill sprints increase basketball players’ speed and explosiveness.

This is because hill training promotes two key factors in running faster and jumping higher. First, it forces proper knee lift – essential for driving the legs downward and back for more force. Second, hill sprinting makes the sprinter dorsi-flex their foot while running. The closer the toes are brought to the shin, the more force they can apply on ground contact. Think of dorsi-flexing as loading your foot – then unloading it into the ground – pushing you forward.

Explosiveness is also shown in the way hill sprints can increase your players’ vertical jumps – a key measure of power. Jumping is really the same as sprinting – pushing your body forward (or up) against gravity. The more power you can generate from your legs when pushing, the farther or higher you will go.

5. Hill sprints provide a way to safely train your athletes.

In addition to protecting your ankles, hill sprinting protects your athletes’ from other types of injuries as well. The last thing you want to do is to injure your athletes while conditioning.

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Duke Basketball Training Program – Secret Insider Tips of Duke’s Jump Training System

uke basketball has always dominated and for reason that are simple. Great shooting, good defense, and insane jump heights have made Duke almost unmatched in college basketball. Here are some insider secrets that have made them the Jump Kings that they are today.

1. Dumbbell Jump Squat

This is a very simple workout and if its done right you can increase your vertical by at least 5 inches in the first 2 weeks. Here are the details;

Stand with your feet shoulder width apart, holding a dumbbell in each hand. Pick a weight that feels comfortable to you. Bend your knees and drop your butt toward the floor until the top of your thighs are parallel to the floor. From that position, explode upward and jump as high as you can. Immediately upon landing, repeat the process.

This exercise should be done every other day, doing at least 40 repetitions per day. Clear results will be seen within the first week.

2. Bench Step-Ups

Stand in front of a bench with one foot on the bench with your knee bent at 90 degrees and your other foot planted on the ground. Now, use the leg that is on the bench to lift your body weight onto the bench so that you are standing straight up on the bench. While standing on the bench, lift your knee that was on the floor to waist height. Lower yourself back to the ground.

This workout should be repeated with both feet, at least 30 repetitions. Try and do this no less than 3 days a week, but not on the days that you do Dumbbell Jump Squats.

3. Glute Slide

The glute slide is the most simple workout that Duke does. You simply sit on a wood floor that you can slide on and plant your feet on the ground with your knees slightly bent. From that position, simply start sliding yourself backward, pushing yourself with your feet.

This exercise will greatly increase your quad strength as well has build your abs.

For a complete guide to improving your vertical leap, check out The Jump Manual

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Basketball Training Tips for Beginners

The basketball training tips outlined in this article are specifically written for kids playing organized basketball for the first time. Many parents erroneously believe that when they sign their child up to participate in a basketball league that skill development is part of the deal. Nothing could be farther from the truth.

Most Youth league coaches are not qualified to train kids.

The truth is most youth league coaches are simply volunteer parents. Many of them have some experience playing basketball at least at the high school, and level many have even played in college. But their ability to play doesn’t necessarily translate into them being able to teach the game to kids who can’t even perform basic basketball skills.

Add the fact that they only have a couple of weeks to teach plays, organize practices and attend league meetings and you can understand why giving kids individual attention is nearly impossible.

3 skills kids should have before tryouts and their first practice.

 

• The ability to dribble with both hands while moving at full speed, and then be able to stop with a 2 foot jump stop. The old red light green light game is perfect for teaching this skill.
• The ability to make the 3 basic passes: Chest pass, Bounce pass, and the Overhead pass.
• The ability to make a layup from the left side, right side and directly in front of the basket.

 

If they can perform these skills on the first day they will have an advantage over at least half of the other kids, which will result in more playing time.

Added Knowledge = Huge Advantage

If a child has a little bit of basic basketball IQ he will be a godsend to the coach. Give them this additional knowledge and they’ll have all of the playing time they can handle.

 

• Know the player positions. This can be as simple as knowing the difference between the positions of guards, forwards, and center. For additional value add point guard, shooting guard, small forward, power forward and center.

 

• You could also explain the responsibilities of each player, but try not to get too carried away. If you have an idea of what position they are most likely to play simply teach them the responsibilities of that position.

 

• Know areas of the court. Understanding front-court and back-court, where to stand when free throws are being shot, what to do after a basket is made, how to guard their man without fouling, in addition to a general understanding of the rules of the game will give them the head-start they need to feel confident on day one.