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Is basketball an strength training exercise
Basic Info
The training intensity is very high. Basketball is a highly competitive, skilled, and fast-paced team sport that requires athletes to have strong strength, coordination, and explosive power. Moreover, basketball players are generally tall and heavy, making training very difficult. Generally, there are normal physical training, strength training, coordination training, as well as technical training such as shooting training, tactical running training, defensive movement training, dribbling and other basic training... So, without a competition, most people spend a day training, which is difficult for most people to bear.
Many boys like to play basketball. When asked about male friends around them, there are few who haven't played basketball in college. In fact, basketball is a sport that consumes a lot of energy. At that time, there was a girl in my class who lost weight by playing basketball every day, and the result was also very good. Moreover, basketball can also be used as a form of strength training. Next, I will explain to you what strength training in basketball is.
You can't improve your skills just by playing basketball. Perfect passing and excellent jump shots are not the only skills you need to dominate the court. You also need to become strong and have good physical fitness, which is the result of the strength room and track.
Basketball strength training is generally divided into five stages, namely muscle growth stage, basic strength stage, peak physical fitness stage, maintenance stage, and active rest stage.
For young beginners, according to their physical characteristics, they can adopt exercise methods that do not require the use of weightlifting equipment. They can train three times a week, which can be arranged on Mondays, Wednesdays, Fridays, Tuesdays, Thursdays, and Saturdays. According to research, the optimal muscle recovery time is 48 to 96 hours, so training should be done every other day.
Pull up: 1-3 groups * maximum number of times
Supporting parallel bars: 1-3 sets * maximum number of times
Step on the stairs: 1-3 sets * 10-15 times/leg
Archery Steps: 1-3 sets * 10-15 times/leg
Prone Stand Up: 1-3 sets * maximum number of times -20 times
Abdominal tightening exercise: 1-3 groups * maximum frequency -50 times
Suspended leg lifts: 1-3 sets * maximum number of times -50 times
For team members with a certain strength foundation, they should undergo full body weight-bearing strength training three times a week. The intensity of the training should be based on the methods introduced earlier, but it is important to arrange a day of rest between the two training sessions.
When practicing, everyone must pay attention and not start with too much intensity. Gradually increase the load, otherwise the body will be overwhelmed from the beginning. The training methods have also been introduced by the editor above. You can choose some exercises that are more suitable for yourself for strength training. The editor thinks push ups are more suitable for everyone and can also exercise in many places.
Firstly, let's talk about James. Despite his increasing age, James is still recognized as a top player in the NBA, and his performance in the new season remains firmly in the top five, without a doubt. Whether you are his fan or not, you cannot deny his power.
At the 2016 Rio Olympics, Yi Jianlian averaged 20.4 points and 6.6 rebounds per game, especially in the game against the American Dream Team, where he scored 25 points and grabbed 6 rebounds alone, despite opponents including NBA interior superstars such as Cousins, Jordan Jr., and Dreamchaser Green. Yi Jianlian is not inferior in the internal confrontation, which is impressive.
The most obvious problem is that Zhou Qi has almost no muscle lines on his arms, which leads to relatively weak autonomous offensive ability in the interior, usually relying on rebounds and secondary attacks, or choosing long-range jump shots. Observing Zhou Qi's matches, it is rare to see him one-on-one with opponents within the three second zone because his strength is clearly insufficient!
Yi Jianlian demonstrated the importance of adaptability. His performance during his NBA years may have been mediocre, but upon returning to China, he realized his strengths and conducted targeted strength training, making himself an unshakable presence in the interior. This adaptability and intelligence are also worth learning and emulating by other players.
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You can't improve your skills just by playing basketball. Perfect passing and excellent jump shots are not the only skills you need to dominate the court. You also need to become strong and have good physical fitness, which is the result of the strength room and track.
Basketball strength training is generally divided into five stages, namely muscle growth stage, basic strength stage, peak physical fitness stage, maintenance stage, and active rest stage.
For young beginners, according to their physical characteristics, they can adopt exercise methods that do not require the use of weightlifting equipment. They can train three times a week, which can be arranged on Mondays, Wednesdays, Fridays, Tuesdays, Thursdays, and Saturdays. According to research, the optimal muscle recovery time is 48 to 96 hours, so training should be done every other day.
Kobe is currently undergoing basketball strength training
Training methods and quantity:
Push ups: 1-3 sets * maximum number of timesPull up: 1-3 groups * maximum number of times
Supporting parallel bars: 1-3 sets * maximum number of times
Step on the stairs: 1-3 sets * 10-15 times/leg
Archery Steps: 1-3 sets * 10-15 times/leg
Prone Stand Up: 1-3 sets * maximum number of times -20 times
Abdominal tightening exercise: 1-3 groups * maximum frequency -50 times
Suspended leg lifts: 1-3 sets * maximum number of times -50 times
For team members with a certain strength foundation, they should undergo full body weight-bearing strength training three times a week. The intensity of the training should be based on the methods introduced earlier, but it is important to arrange a day of rest between the two training sessions.
When practicing, everyone must pay attention and not start with too much intensity. Gradually increase the load, otherwise the body will be overwhelmed from the beginning. The training methods have also been introduced by the editor above. You can choose some exercises that are more suitable for yourself for strength training. The editor thinks push ups are more suitable for everyone and can also exercise in many places.
The close connection between basketball and strength
In basketball games, strength is an undisputed key element. Whether it's on the offensive and defensive lineups, on the inside of the stadium, or when jumping high to grab a basketball, strong muscle strength can directly affect the outcome of the game. Therefore, professional basketball players place great emphasis on strength training. Today, we will talk about three basketball players at different levels: James, Yi Jianlian, and Zhou Qi, and explore their differences in strength training.Firstly, let's talk about James. Despite his increasing age, James is still recognized as a top player in the NBA, and his performance in the new season remains firmly in the top five, without a doubt. Whether you are his fan or not, you cannot deny his power.
Although James plays the role of a small forward on the court, his strength allows him to move quickly like a guard, which does not hinder his outstanding performance in terms of strength. James' strength allows him to compete against centers in the basket. Although he has gradually reduced his training in this area as he ages to maintain his physical fitness, his strength is still amazing!
The Power of Yi Jianlian: An Unstoppable Wall in the Interior
Yi Jianlian is one of the pillars of the Chinese men's basketball team. He had mediocre performances in the NBA, but after returning to China, he strengthened his strength training and became a true top player in the interior.At the 2016 Rio Olympics, Yi Jianlian averaged 20.4 points and 6.6 rebounds per game, especially in the game against the American Dream Team, where he scored 25 points and grabbed 6 rebounds alone, despite opponents including NBA interior superstars such as Cousins, Jordan Jr., and Dreamchaser Green. Yi Jianlian is not inferior in the internal confrontation, which is impressive.
Zhou Qi's Strength: Shortcomings
Finally, let's talk about Zhou Qi. He started his professional basketball career in 2014, and it has been 9 years since then. During this time, he has played for the NBA and the Australian league. However, from the outside, Zhou Qi's muscles have not changed much, and he is still a thin and tall man.The most obvious problem is that Zhou Qi has almost no muscle lines on his arms, which leads to relatively weak autonomous offensive ability in the interior, usually relying on rebounds and secondary attacks, or choosing long-range jump shots. Observing Zhou Qi's matches, it is rare to see him one-on-one with opponents within the three second zone because his strength is clearly insufficient!
Official Nba Hydraulic Basketball Hoop
Conclusion
In summary, strength training plays a crucial role in basketball, and different players adopt different methods and intensities to enhance their strength. James and Yi Jianlian played an important role in the game with their strong performance, while Zhou Qi had some shortcomings in terms of strength. However, no matter what, every player is trying their best to improve their abilities and strive to perform well in the game. In the field of basketball, strength is a crucial element that cannot be ignored, and every player is constantly striving to pursue stronger strength!Yi Jianlian demonstrated the importance of adaptability. His performance during his NBA years may have been mediocre, but upon returning to China, he realized his strengths and conducted targeted strength training, making himself an unshakable presence in the interior. This adaptability and intelligence are also worth learning and emulating by other players.
However, Zhou Qi's example also reminds us that strength training is not the only key success factor. Although strength is crucial for basketball, comprehensive basketball skills and tactical wisdom are equally indispensable. Zhou Qi may have some shortcomings in terms of strength, but he still contributes value to the team through other means, which proves that basketball is a comprehensive sport, not limited to muscle strength.
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