muscular endurance exercises for basketball

They are necessary for jumping, landing, pivoting, running, and lunging for the ball. Continue working on your on-court shooting, dribbling and passing skills in game-like situations.Home > Player > Athletic Development > 9 Essential Leg Exercises & Workouts for Basketball Playersįor basketball players, the legs are undeniably important. Perform depth jumps, 1-2-3 jumps, standing broad jumps, jump squats and reactive squats. Add plyometric drills that emphasize jumping. Use a rope ladder, cones and short hurdles.

Add footwork and agility drills that make you move in many directions, similar to a basketball game. Repeat this six to eight times, depending on your conditioning, before moving to a different interval exercise. For example, sprint the length of a basketball court, then walk back. One to two months before your season starts, depending on how long you have for pre-season training, end your aerobic work and focus on sprint training, creating 15-minute interval workouts. Do not fatigue your muscles by shooting the same shot dozens or more times in a row, which never happens in a game. Begin working on your on-court shooting, dribbling and passing skills, focusing on technique and repetitions. Add intervals of high-speed sprints to cardio workouts, followed by slow recovery periods. Include box jumps, box squats, deadlifts and one-leg, split-squat jumps. Add explosive exercises that require a powerful move in one direction. You can also use calisthenics to build muscular endurance, including pushups, pullups, dips, chinups, burpees, mountain climbers and core exercises. Use about 50 percent of the maximum weight you can lift for muscular endurance exercises, and perform reps for 30 to 90 seconds. This will help you build cardio capacity, muscular endurance and anaerobic conditioning. Include core exercises in each workout.Īfter several weeks or months of strength and aerobic training, depending on how much time you have before your season starts, decrease your loads and increase your volumes, or work in shorter, higher-intensity sets. Increase your weights and cardio speeds each week as you improve your conditioning. Start your workouts with strength training to use up stores of glycogen, which will result in better fat burning when you begin your aerobic exercise. Your goal is work longer so you can improve your stamina, or ability to work longer.

This might mean brisk walking on a treadmill, rather than jogging or running, if you can’t jog or run for 30 minutes. Perform cardio exercises at the highest intensity you can sustain for 30 minutes or more. Use 60 percent to 70 percent of the maximum weight you can lift, and take a short break between each set. Use a 3 x 5 workout, which consists of performing five repetitions of an exercise per set, and three sets of each exercise per workout. Phase 1Īs you begin your basketball conditioning program, strength training should focus on muscle building. Break your training into three phases that help you build muscle strength and aerobic stamina, then explosive power and muscular endurance, finishing with speed, agility and anaerobic fitness. To build these attributes, you will need to use different training methods. You will need cardiorespiratory stamina, muscular endurance, explosive and reactive power, speed, quickness, agility, balance, vertical leaping ability and the ability to catch your breath after sprints. Basketball requires an aerobic base to sustain a high level of play for multiple hours, but your quick movements are created using your anaerobic energy system.

Muscular endurance exercises for basketball