When you’re playing surface is measured at 94 feet by 50 feet and the game constantly demands a series of sprints, jogs, change of direction, jumps, diagonal and lateral movements all at a split-second notice, some find it challenging to train properly for the sport of basketball. Some will argue that you must train based on more sport’s specific methods, while some will counter that simple traditional methods still add benefits. In all honesty, neither are completely correct answers. As basketball players, you want to train your bodies to respond and react to sport specific demands, but from a general overall health standpoint, adding endurance runs will also help enhance cardiovascular conditioning.
15’S
This workout is done on court and will target both your upper and lower body for strength training as well as incorporate jumping and speed interval training
Starting on one baseline with 14 pushups, sprint to the other end of the court and complete 1 squat jump (with proper form and extension on the jump), return to the starting baseline. Continue to count down with the pushups (13, 12 etc) and then on the opposite end count up for the squat jumps (2, 3 etc). With regards to the running from baseline to baseline, you can vary the movements with switching between forwards, backwards or lateral movement and the intensity of the run.
+ AGILITY DRILL:
For those who are looking for a multi direction speed/agility/quickness workout that can be done both indoor and outdoors, the + Agility Drill focuses on a variety of different movements. You can incorporate short sprints, back pedals and defensive lateral slides as well as rotational movement into this drill. This workout can be done with different speeds, changing gears from a full out sprint to 50% effort to a basic walk and then explode into the next stage.
        X4
X5 Â Â X2Â Â X3
        X1
Starting at X1, spring to X2, circle around X2 Defensive slide from X2 to X3 and half circle around Defensive slide back to X2 and sprint forward to X4, half circle around Backpedal to X2 and half circle around Defensive slide from X2 to X5, half circle around Defensive slide back to X2 Back pedal to X1
Repeat
THE GAUNTLET RUN:
Originally designed for soccer players, adding the Gauntlet Run into your training program is still beneficial for basketball players, ideally during the off-season. This program focuses not only on your endurance, but also challenges you to compete against yourself and your teammates when it comes to completion of each event.
1 Mile Run – Rest 1 minute 800 Meter Run – Rest 1 minute 400 Meter Run – Rest 1 minute 200 Meter Run – Rest 1 minute 10 x 40 Yd Sprint – Rest 20 seconds between sprints Depending on your age, your target for each will vary. * College / Young Adult age 1 Mile Run = 7:30 – 8:30 minutes 800m Run = 4:00 – 4:20 minutes 400m Run = 2 minutes or less 200m Run = 1 minute 40yr Sprint = 6 to 8 seconds
BASKETBALL FOUR QUARTER TREADMILL
On days in which you can’t get outside or into a basketball gym but want to get in a conditioning session or add to your weight training, jumping on the treadmill for a basketball focused workout may be the next best or only option. By mimicking the intervals in which players are required to move and then stop, this workout will tax even the most well-conditioned players
1st Quarter: Speed 10 / Incline 10 = Sprint for 20 seconds and then rest for 40 seconds, repeat for a total of 4. One Minute Rest
2nd Quarter: Speed 8 / Incline 8 = Sprint for 30 seconds, and then rest for 30 seconds, repeat for a total of 4. Two Minute Rest (Halftime) Repeat both the 1st and 2nd quarter as your 3rd and 4th quarter workout with the allotted rest period in between.
Ideally using a treadmill for basketball training workouts isn’t the best option as the game is based on multiple movements and jumping, both of which are difficult to do on the treadmill, however if you are limited in your options due to availability or weather, it suffices as a last option. For those who are looking for a gym to workout at, check out www.wesellgyms.com for information about gyms that are close to you and cater to your training needs and personal health goals.