Basaketball question

[Cendrava]

Hi, here it is, in a few months I am returning to my love since I was 15 year old, basketball, I am 28 now.
I had a 4 year pause, did not train at all.
So, I wanted to ask if somebody has some specific programs with excercises(for legs, jump etc...) that are in use to gain stamina and strength in this sport these days ?? I totaly fell out of it and forgot 80% of things we did before in our training camps before seasons.
If it is relevant I am 198 cm and 85 kg.


THX!

[illiniballfan112]

hey cendrava:

i too am an avid basketball player since i've been about 11 years old. i have taken a couple hiatuses from the game here and there, leaving me in bad physical condition to participate.

basketball is tough because it's such an explosive game, it's hard to stay in shape for it if you're not playing. if it's been 13 years since you've played, honestly i would say the best thing to do is to just get out there and start playing.

i would probably take about a week or two to do some basic strength training exercises focusing mostly on your core and your legs. Squats, Lunges, sit ups, stability ball crunches are all good. jumping rope is also pretty good for building stamina in the sport.

if you want to get hardcore, i'd start doing suicides as well (sprinting from baseline to foul-line back to baseline back to halfcourt to baseline to opposite foul line to baseline to opposite baseline back to start baseline). doing 4-5 of these a day at full speed will whip you into shape pretty quickly. Another good exercise is to stand underneath the basket with your arms raised and jump up and touch the net/rim repeatedly for as many times as you can in one minute.

basically you want to do anything explosive and anything to strengthen your hips and quads. however, i am a true believer like i said in just getting on the court and playing. it doesn't matter how long you last. your first game you'll be winded by the time the first couple baskets are scored. but if you play consistently 3-4 times a week, eventually you'll be running 4-5 games in a row with no problems!

Good luck!

[haphakhung]

Hit up your hamstrings...good mornings, deadlifts, atg squats are good. Maybe even jump squats, but until you perfect the exercises illinballfan112 and I mentioned, go easy with it!

Hap

[Cendrava]

Thanx for advices, illinballfan112 just misunderstood, I wrote I had a 4 year pause not 13 hahaha, but nevermind, the thing is I need to put my self in shape not for playing weekend hoops on local playground, I will join my old team which competes in a 2. league now, above is just 1. league so it is a pretty serious thing, so I want to look as fit as possible when I return and season starts.
What do you think, how much time will I need to sense some improvements doung this stuff you said, a month, more???

[mrmonster]

One thing to keep in mind is that your joints aren't used to the quick movements and change of direction that basketball demands. I would take the time to strengthen my joints before playing a competitive game.

[illiniballfan112]

gotcha

well, if that's the case i would expect a little bit more time to get into shape. i would give myself 1-2 months before starting, but as i said, you'll never actually be able to train to be in shape for what you're doing until you get there. the first couple games will be hard because you're going to be playing at a higher level and higher speed than what you could possibly replicate during training. for what you're playing for (a competive league), i would do a complete training program. the only problem is it is hard to tell you exactly what to do without actually being there and showing you.

lifting weights is so important in basketball. don't worry about bulking up too much and losing speed, unless you're a bodybuilder that won't happen. strength is important especiaally at an older age to prevent injury, help recovery, etc. i would do a standard four day a week program. train legs two days a week and train upper body two days a week.

plyometrics should be the other key component to your program. www.performbetter.com has some great videos and equipment for training plyo, for 30 bucks you could get a video that will give you enough variation and challenge to last a lifetime. if not, stick with simple box-jumps. get a wooden or steel platform and simply jump onto it from ground floor and then back down as quickly as possible. that is important to build up that stretch reflex. it'll improve vertical jump, speed, and your neurolgical system so you can respond quicker. jump roping should also be done every day for at least 5-10 minutes.

stick with the "suicide" exercises i've also listed in my previous post. do your suicides and your plyometrics/jump roping 3-4 times a week as well, you can do it right after your weightlifting. then, once or twice a week, challenge yourself to go on a 3-5 mile jog to cross-train.

as i said, if you only got one month this will help, but i think 6-8 weeks is more ideal to really see improvements. good luck, if you need any more specifics let me know

[stephenlavin]

i think you have been given some good advice cendrava but if i were you i would keep it simple when preparing for the road back to basketball ...

. You definately need to get games in as soon as possible cause no matter what anybody says there is no fitness like match fitness.Try to get at least one game a week in cause as well as improving your fitness it will also help you prepare for the physical nature of the game. The suicides are an excellent suggestion . Try and get to the court twice a week and do a set of suicides coupled with weighted skipping . You know light ankle weights with a skipping rope ...excellent for strenghtening the legs and getting you into shape ..You can also incorporate pressups, squat jumps, chin ups and crunches into the routine... make sure to warm up well because we dont want you getting injured.I would focus on aerobic fitness first but like illinib said weights are gonna help. ( oh yeah and dont forget to stretch well also)

If you go to the court twice a week and get at least one game in a week ...that leaves you with a couple of days a week to incorporate weights or an extra aerobic session... But i think 3 to 4 days a week is plenty to get you back on the road .. and i would go 2 days on the court workin on stamin and skill and 2 days for games ....you will be flying it in no time ....if you do it properly and are not too out of shape then u should be good for competition in 6 weeks easily

[kingkirby]

I definitely agree w/ stevenlavin in regards to the best conditioning being match play, but don't forget about Mikan Drills. If you don't know what they are, I'll tell ya'. Start by standing on either side of the basket as if you were going to do a standing layup, shoot the ball with the correct hand (right side = right hand, left side = left hand), get the rebound and repeat on the opposite side. Continue doing this as long as you you're able and be sure to go to the ball for the rebound instead of waiting for the ball to come to you. You get some aerobic exercise, work on layups w/ both hands and increase your vertical jump. You also really work into your muscle memory squaring to the basket in a quick way and getting the shot off. You can augment this drill by doing post moves. I am 5'11" and usually end up playing shooting or point guard, so this drill isn't just for the people banging underneath.