High-intensity sports conditioning drills -
You will do all of this without stopping to build up your endurance and work on your sprinting. Full-Court Partner Sprints � If you have a teammate who wants to get in some basketball conditioning, you can do this drill together. You and your partner can alternate sprinting the length of the court and back.
While you are running, your partner can rest. When you finish, your partner can start so that you are pushing each other to go as fast as you can. Those are just a few examples of running drills that you can do without a basketball. These running drills are beneficial because they can help you get in game shape.
You are building up your endurance with these drills, but you are also working on changing direction and stopping and starting, which will happen during the game.
When people say they need to do cardio or conditioning, everyone immediately thinks of running. It is true that running is a popular way to get conditioning in, but it is not the only way.
If you are looking for some conditioning drills with no running required, check out the options below. Exercise Bike � If you don�t want to run for your cardio, you can always hop on an exercise bike. When you are using an exercise bike to get in shape for basketball, you might want to try different intervals where you go really hard for a short period of time, and then go slow for a bit while you recover.
Then, you can repeat the interval process. Aqua Jog � An aqua jog is simply running in the pool or another body of water. When you are running in water that is at least up to your chest, it builds resistance and gives you a great cardio and muscle workout. Swimming � If you are already running a lot, or you are looking for a different type of cardio, you can try swimming.
Swimming is a great way to work different muscles and still build up your conditioning. Jump Rope � Jump rope is another great basketball conditioning drill because it works on your lungs as well as your legs. You can find many different jump rope drills like single foot jumps, hopscotch, side to side jumps, and more.
You can jump rope for a set amount of time or until you get a certain amount of jumps in. Battle Ropes � Battle ropes are a great way to get a great cardio workout while also working your back, chest, lats, and more. There are probably a set of battles ropes at your gym, and if not, you can buy some online.
When training with battle ropes, have a few moves that you plan to do during a set amount of time. For example, one battle rope drill is simply moving the ropes up and down as fast as you can. You can also move the ropes side to side, or move the ropes in circles. The drills above offer you a lot of benefits, and they can help make sure you are not overdoing it on the running.
Check out these conditioning drills if you are looking to take a day off of running, but you still want to get in more cardio.
If you find yourself stuck at home with no equipment, there are still some drills you can do to help you get in better conditioning for basketball.
Check out some of these drills right here. Burpees � Burpees are a drill to combine strength and aerobic conditioning. To do this drill, you start in a standing position; then you move into a squat with your hands on the ground.
Next, you will kick your feet back into a plank position. Then you will jump back up to the squat position and then stand up. This exercise works many muscles in your body, and if you do several in a row, you are also building up your conditioning.
Mountain Climbers � For this drill, you need to get in the top of a push-up position. Then, you will hold your upper body still as you pump your legs in a running motion. This can help you work on your conditioning as well as your ab strength. Lunges � Lunges can build up your leg strength as well as your conditioning.
You can simply lunge across the room and back, or you can lunge in place, jumping to switch to the other side, which can add a challenge. Speed Skaters � This is another cardio exercise you can do with no equipment and very little space. A speed skater is when you start from a standing position and take a step to the right while moving your left leg behind you.
Then, you will take a step to your left with the left foot while moving the right leg behind you. You can continue going back and forth, picking up speed and even hopping from side to side if you can.
Do this for 30 or 40 seconds, take a break, and then do it again. Jump Squats � Jump squats are another way to build up your strength, endurance and improve your vertical jump.
Start in a standing position, and then, bend your knees and push your hips back into a squat. From your squat position, push off and jump up as high as you can. Repeat the drill to work on conditioning and leg strength. These are great drills to get your blood pumping and your lungs burning without even leaving your living room.
These are also quick drills that you can incorporate into your day to get in better shape. Above, we listed over 20 basketball conditioning drills that you can do. These drills range from just running to drills with a basketball and even drills with no equipment required.
The idea is that you can pick a few of these drills to try out a few times a week to improve your basketball conditioning. However, it is important to avoid overtraining. You should not be doing all of these drills every day of the week.
Overtraining can lead to fatigue, but it can also lead to injury, which is something every good athlete wants to avoid. To avoid overtraining, be sure you are aware of what you are doing to stay in shape and pay attention to how your body feels so that you are not overdoing it.
For example, if you play soccer in the off-season from basketball, that is a good workout to help keep you in shape. On days when you are doing soccer workouts, you don�t have to overdo it on basketball conditioning.
Finding the right balance of challenging yourself, but not pushing yourself too hard is essential. Breakthrough Basketball is your resource for drills , skill workouts , and athletic training.
We have a lot of great resources that can help you step up your game and your team�s game. If you are looking to make yourself the best basketball player you can be, you should check out our Athletic Development Workout Program. What does a jab with a quarter step - go mean? Which drill are you referring to?
I'm having trouble finding "jab with a quarter step - go" on this page. Let us know and we'll try to answer your question.
The Internet's 1 Website for Basketball Camps, Resources and Learning Products. Member Login. Free eBooks. Coaching Resources. Player Resources. Stay Connected. Contact Us About Us Forum Newsletter Podcasts. FIRST NAME EMAIL AGE LEVEL Youth Middle School CATEGORY I'm a Coach I'm a Parent I'm a Player.
Share on Facebook Tweet This Share on Linkedin Share via Email. With the help of SuuntoPlus Guides, you can also follow this strength training workout on your Suunto watch.
Start the workout and you will see step-by-step guidance on one of your watch screens. Swipe left until you see it.
Press lap lower right button to advance from one step to the next one. Watch the video, activate the strength training guide for your workout and get to work. Time to get stronger! Learn more about SuuntoPlus Guides here.
Lifting heavy weights not only improves your performance as an endurance athlete, but done regularly, it also helps to avoid acute and overuse injuries caused by repeated loads while downhill running or skiing, for example.
Make sure you develop a baseline of strength before you start lifting heavy loads. This can be achieved via exercises performed with your body weight only.
Developing core strength is an essential preliminary to moving on to heavy weights. Without it, you risk injury. Once you have a decent level of base strength, perform the exercises below with a focus on technique and a lighter weight.
Only increase the weight when you have good control. Heavy resistance training aims to optimize your maximum strength and explosive strength. Performed regularly it will let you gain strength much faster than body weight exercises. Endurance athletes normally have plenty of time for strength training during the off-season or during the base training phase.
For example, as a trail runner you can use winter to prepare or as a skimo athlete you can make summer and early autumn your time to build strength. I recommend dedicating about two months for intense and specific high resistance training.
Try to complete two sessions per week. Now let us introduce you to the most important strength exercises for endurance and mountain athletes. Box jumps are great for developing power through the lower-limb extensor muscles.
Stand tall with a box 40 to 60 cm high in front of you with feet hip-width apart and arms by your sides. Now bend the knees and immediately move back up.
Jump onto the box as explosively as possible. Try to land gently on both feet and extend your hips and knees on top. Step down and repeat three sets of five to eight repetitions. Try to make each jump good quality in terms of technique and form. Remember to always perform jumps at the beginning of your workout, as they are most demanding.
Use a stretch loop or elastic band. Wrap it around your thighs or lower legs which is more demanding. Shift your weight to one leg and try to stand stable while extending the other leg out to the side. Do two sets of 12 repetitions for each leg. Stand in lunge position. Heighten one leg on a box.
Lower your body by bending the front leg to about 90° knee angle and slowly get up again. Use a kettle bell, two dumbbells or a barbell to add weight. Make sure your front knee does not shift out to either side while going down and up.
With hands shoulder width apart, begin by hanging from a bar with arms fully extended. Pull yourself toward the bar with your chin clearing the bar. Lower yourself slowly and repeat.
Squat down as far as possible maintaining a stable spine. Push back up. Always keep the barbell over your middle foot and the pressure distributed over your whole sole. Focus on your knees mirror. They should never shift to medial. Start with hands shoulder width apart underneath your shoulders. Lower your chest to the ground and push back up.
Keep your body stable and make sure not to bend your lower spine. Step on a box that's about the same height as your knees. Stand up straight and step back down.
Repeat eight to 12 times for each leg. Use two dumbbells or a barbell to add weight. Make sure to keep the pelvis level throughout and focus on your glutes and quads as you step up.
This exercise strengthens the quadriceps, hamstrings and glutes and also addresses your upper body stability. If you are new to this exercise, perform three sets of 10 to 12 reps with a light weight.
To progress, increase the weight and reduce to three sets of six to eight reps. In case you are uncertain, perform the exercise under the guidance of a sports therapist or strength coach. Stand on a box or a stair with your feet hip width apart. Raise your heels up while keeping your knees straight.
Rdills long is the program? Is Cardiovascular fitness training program High-intensity sports conditioning drills exam online? What makes Spoorts program Hivh-intensity Call Maximizing workout potential Chat now! Up until about 40 years ago, most athletes were told to avoid resistance training because the misperception was that strength training would actually reduce their athletic performance. Of course, we now know that a proper strength and conditioning program is essential for athletes who want to reduce their risk of injury and enhance their performance.
0 thoughts on “High-intensity sports conditioning drills”