Weight Training for Basketball

Who doesn’t like to shoot? Recent studies have revealed that strength training in basketball is vital to improving shooting performance. The first strength-training exercise is the overhead press. After that, do the “Quick” Dumbbell Forward Raise. Now use a 3kg or 4kg medicine ball to do shooting motion. Finally, pull out your basketball and shoot.

Weight training can be the most efficient method for increasing the strength and size of the skeletal muscles. In one common training technique, the method entails lifting increasing amounts of weight and uses an assortment of exercises and types of equipment to target particular muscle groups. Stronger muscles improve performance in basketball and a variety of other sports.

Endurance conditioning gives you the chance to advance as an athlete and basketball player. Basketball calls for recurring short, high-intensity efforts that use the anaerobic systems much more than they do the aerobic system used for long-duration, low-intensity efforts like a marathon. The ability to recover rapidly is vital for a basketball player. Well-conditioned athletes recover more quickly and are able to maintain their high-intensity efforts longer.

Strength and fitness training is regarded as one of the main responsibilities that all college basketball coaches must carefully plan and carry out. The following table illustrates actions and objectives for each phase of training.

Phase/Stage Activity Frequency Description
Early off-season Light aerobic activities

Weight lifting

Twice weekly

Twice weekly

Last from early May to early June

Slowly shape the body back to the exercise mode from a 2-3 week recovery

Mid off-season Weight lifting

Aerobic exercise

Involvement in summer leagues, individual skill workouts, and camps

3x weekly

2x weekly

Two games per week

Start from late June to early August

Intensify slightly to develop cardiovascular fitness

Concentrate on strength building and muscle hypertrophy

Late off-season Aerobic, anaerobic, plyometrics and weight training


Footwork and shooting sessions

2x weekly

2-3x weekly

2-3x weekly

Start from early September to October 14

Attempt to arrive at the maximal aerobic form and develop strength, suppleness, jumping, and speed

Begin to play more basketball

Pre-season Regular basketball practice

Weight training

5-6x weekly

2x weekly

Start from October 14 to the season opener

Concentrate on playing skills, lower the resistance of weight but try to develop explosiveness

Early season Regular basketball practice

Weight training

5x weekly

2x weekly

Lasts from the season opener to the start of conference play

Check intensity carefully to avoid injury

Modify the intensity and volume of skill training to preserve fitness

Mid-season Regular basketball practice

Weight training

4-5x weekly

At least 1x weekly

During the conference game period

Maximize the anaerobic power and speed; maintain level of strength

Late Season Same as above Maintain the anaerobic power, speed and strength

A respectable level of strength is necessary for the demands of rebounding, jumping, shooting and playing defense. Women’s basketball coaches of Taiwan traditionally did not support the idea of strength training. Then researchers observed a remarkable fact: female players from the perennial champion of Taiwan, Cathay, were usually stronger and more physical compared to other players. The Cathay Team was the only women’s team in Taiwan that pursued a regular strength-training program.

Weight lifting and using resistance machines has become increasingly universal for many athletes. Data is showing that enhanced muscle strength decreases the danger of injury, and it permits athletes to develop more power. Resistance training will boost your oxygen capacity, assist in decreasing your body fat, strengthen your muscles and maybe make them larger, enhance the density and strength of your bones, and improve your cardiovascular health.

General guidelines for strength training:

  • Always talk to your coach before you start a weight training program
  • Be consistent
  • Make sure that you’re eating healthy, and that your diet is consistent
  • If anything appears too easy for you, turn it up a notch
  • Confirm that your form is excellent on each lift
  • Always make sure that there is someone else around to supervise or spot you whenever you lift weights
  • Make sure that you’re properly warmed up
  • Stay hydrated

Strength training is a great way to develop suppleness, endurance and physical and mental strength. Start out slowly. It’s easy to strain or damage your bones and joints if you start lifting too much too fast. Talk to your doctor or coach if something doesn’t feel right or if you hurt yourself. You may have to change your weight training routine or take a break.

Without exaggerating the helpful effects, a major approach to improving the general quality of your life is through an exercise program with an emphasis on resistance weight training. Weight training uses resistance to challenge the muscles to adapt and improve either in strength or endurance. The main focus should be on working the muscle, not lifting the weight.

Resistance training, particularly to develop the vertical jumping ability, is essential for basketball players, not only in the off-season but also during the competitive season. Maintaining ample hydration and carbohydrate supply should be the dietary focus for basketball players and others who participate in “stop-and-go” sports because doing so positively impacts physical and mental performance.

Over-training is the enemy of all athletes. Owing to the year-round demands and physical nature of their sport, basketball players are particularly vulnerable to becoming over-trained. The risk is heightened in the off-season when players are mostly left to their own devices when it comes to basketball and training-related activity. Look out for the symptoms (fatigue, muscle, and joint soreness, insomnia) and take a break: competitive athletes should avoid this condition at all costs.

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