Basketball Weight Training

These days, weight training has become a vital aspect of most sports, and rightly so, because they demand a lot of physical strength, stamina and speed from the players. Basketball happens to be one such sport. The competitive nature of the game, plus the lightning fast pace at which it is played, requires players to possess a great deal of raw power as well as endurance and agility. Weight training and strength training exercises can help in this regard.

Basketball is a game that relies a lot on speed, power and stamina (or to be more accurate, endurance). Therefore, the training (be it weight training, or any other type of training) that a basketball player does or goes through, should be such that it targets these three aspects (i.e. speed, power and endurance).

Of course, the type of build and physique that the player should aim at, will vary a bit depending on what position the player plays (guard, center or forward). However, there are certain physical characteristics or fitness requirements that are common to all players.

These happen to be a powerful lower body, super-strong leg muscles, arms, and shoulders. Therefore, the players should aim at performing the workouts that will target these specific body areas. Here are some exercises that you can do:

Squats
Squats specifically target the thighs, quads and the hamstrings. They are a great way of building muscle and strength. You can perform squats in the traditional manner, or you can perform them using weights (in the form of dumbbells or barbells).

The best way to go about it, is to choose a comfortable weight and perform 2 sets (10 repetitions each) of each of the following:

• Box squats
• Classic squats
• Narrow squats
• Power squats
• Front squats
• Chair squats

Lunges
Lunges work on multiple leg areas such as the calves, thighs, knees, ankles, and hamstrings. As is the case with squats, lunges too can be performed without weights or with weights. Perform 2 sets (10 repetitions each) of each of the following types of lunges:

• Front lunges
• Alternate lunges
• Side lunges
• Reverse lunges
• Wheel lunges
• Walking lunges

Step Ups
Step ups are usually performed as part of warm-up activity before an actual workout. However, by adding a few weights to this simple exercise, you can increase the intensity and can turn it into a full-fledged weight training exercise. You can use a pair of dumbbells of a comfortable load while performing step ups.

Alternatively, you can also use a resistance band to support yourself and at the same time, add a bit of difficulty to the exercise. You can typically have 25 repetitions per leg in a set. Since you're specifically targeting leg strength and power, you should aim at performing at least 2-3 sets, if not 4.

Leg Exercises
Machine leg presses, calf raises, reverse calf raises, machine leg raises, etc. are some of the leg exercises that you should do, because they build power in your legs. Increasing the weight will build more power in your legs. Increasing the number of repetitions will increase endurance.

Upper Body Exercises
Weight training for basketball is in no way complete without upper body workouts. Dumbbell bench press, seated machine chest press, dumbbell incline fly, arm curls, T-bar rows, and shoulder press are some of the exercises that you should aim at doing.

Start with a weight load that is moderately difficult. Initially begin with 2 sets (12 repetitions each) of each exercise and with time, focus on increasing the weight load, and the number of sets as well.

This was a short introduction to some training exercises which not only help your fitness, but definitely build muscles too. The trick is to follow the routine, and never cheat on it. Results, as you will be able to see in a few weeks itself, will leave you awestruck.