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    3 Quick Athleticism-Building Wins for Basketball Players

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    3 Quick Athleticism-Building Wins for Basketball Players

    3 Quick Athleticism-Building Wins for Basketball Players: Hacks and fast wins are two terms I dislike because they suggest that something important can be done quickly and simply. However, I’m a huge proponent of activities that provide noticeable results in a short amount of time (in the context of sports, that means 2-3 months) but don’t demand a lot of time commitment.

    3 Quick Athleticism-Building Wins for Basketball Players: Hacks and fast wins are two terms I dislike because they suggest that something important can be done
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    That is the subject of this essay, with an emphasis on basketball players specifically. So let’s get started without further ado!

    1. Correct sprinting technique

    A lot of basketball players run. But frequently not in a way that offers a great speed-enhancing advantage. What, therefore, constitutes an efficient sprint speed session? The requirements that must be met in order for it to occur are as follows:

    • Sprints must be executed while “fresh.” If you can’t run at least 95-97% of your best sprint time, you’re not fresh enough.
    • The sprints ought to be done with all of your might, ideally racing someone else or aiming to beat the clock.
    • Each sprint is followed by enough recovery time to retain quality. For each sprinting 10 meters, provide 45–60 seconds of recovery.
    • At least some attention should be paid to proper sprinting mechanics.

    When we see what most basketball players are doing, we may say that:

    • They frequently train for sprints while worn out.
    • They don’t get enough sleep.
    • Almost minimal attention is paid to sprinting technique
    • Prioritize quantity above quality (effectiveness judged based on tiredness)

    When compared to the ideal sprint workout, it is clear how rapidly basketball players may improve their speed by making a few small adjustments. When they become quicker without running out of gas, such during their basketball “speed building” workouts, athletes frequently tell me it seems “cheating”!

    2. Proper weightlifting

    I continue to be astounded by how little actual strength is used in basketball circles. Basketball players and coaches still do not fully appreciate the many advantages of strength training, despite the fact that things are getting better. Even individuals who comprehend the need for strength training frequently struggle with programme planning.

    Basketball players frequently enjoy quick and apparent increases in their strength and explosiveness when they are executed at least somewhat appropriately. In about 4 to 8 weeks, I’ve seen players go from barely hitting the rim to dunking!

    What is the right kind of strength training, then? For me, it should satisfy the following requirements:

    • 1–2 exercises per type of movement per session
    • 2-4 times a week of weight training (1 is acceptable during in-season)
    • 1-3 sets with 6–20 repetitions each
    • A strategy for increasing workout intensity (increased weight/reps) should be in place.
    • Between workouts and sets, there is adequate downtime to preserve quality.

    Good choice of workout When creating a strength programme for basketball players, the following workouts are my favorites:

    Lower Body Push: Step-Ups, Front Squats, Skater Squats, Single Leg Squats, Lateral Lunges, Calf Raises, Split Squats, Rear Foot Elevated Split Squats, and Step-Ups.

    Lower Body Pull: Trap Bar Deadlift, Dumbbell/Kettlebell Deadlift, Hip Thrust, Single-Leg RDL, 45-degree Back Extensions, Stability Ball Leg Curls, and Copenhagen Plank

    Push-ups, dips, overhead presses, bench presses, and landmine presses are all upper body exercises.

    Pull exercises for the upper body include cable rows, pull-ups, chin-ups, and lat pulldowns.

    That’s all, then! For hoopers to start seeing some insane and rapid gains, it doesn’t need to be any more sophisticated than that.

    3. Consistent foot exercise

    Basketball players’ foot and ankle complexes are the subject of several discussions. Nearly a quarter of all basketball injuries, according to Deitch and colleagues (2006), are ankle and foot injuries. Lower extremity injuries can be caused by issues with the foot-ankle complex’s proprioception, strength, mobility, and neuromuscular capabilities (Akoh et al., 2020).

    From a performance perspective, focused foot training enhanced running and leaping abilities (Tourillon et al., 2019; Unger and Wooden, 2000). So it would be absurd to claim that having a healthy foot and foot exercise is useless.

    Sadly, basketball players spend a lot of time bouncing about in their shoes, which impairs their proprioception, mobility, and functionality. In basketball, ankle taping is also very common. While there are situations where tape is beneficial, repeated and unneeded application merely serves to impede the foot and ankle’s ability to function properly.

    With this in mind, it is obvious why basketball players may fast see benefits with even a short amount of time spent on particular foot workouts. What exercises and techniques may be employed to train the foot, then, is a more pertinent topic.

    First off, simply removing your shoes for a while during the warm-up is a great method to exercise your feet. Exercises that involve movement, low-intensity plyometrics, and other low-impact barefoot activities will be helpful.

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