Basketball is an intense sport that requires a certain skill-set to be really effective. You can follow a general workout regime to achieve a high level of fitness, but that doesn’t mean you’ll be prepared for everything that takes place on the court. To really achieve on the court, you need speed, agility, balance, power, strength, focus, and stamina. These things are not possible without training in a consistent, measured way.
Begin your pre-season by preparing for the build-up to season. The early stages are about preparation and maintenance, rather than high-intensity workouts. Plyometrics and aerobics are required to gradually build your body towards a point of strength, while also avoiding injuries from over-training.
As you move closer to the actual season, your pre-season regime can change. Anaerobic workouts and strength training can be used to reach a new level of fitness, while also developing specific body areas that are required for basketball. Your workouts will be more intense, but you still need to make sure you are avoiding injury by limiting your workouts.
During the Season
A basketball season can be long and taxing, so you are looking to maintain fitness for each game. You might not always be at your peak, but you are able to consistently perform and recover for the quick turn-around of games. Using both aerobic and anaerobic routines, along with plyometrics and occasional weights sessions, you should be able to maintain a high level of overall fitness.
A typical season will take a lot out of your body. It is important to recover if you want your muscles and bones to get the rest they require. Take some time off from anything too strenuous, making sure you get plenty of sleep, rest, and relaxation. Stopping any workouts can tighten up muscles and stiffen your joints, so do some light gym work with regular stretching. This light work will also ensure you don’t shock your body when you start up training again.
Increasing Your Vertical
This frequency of exercise will help your body overall, but it is important to work on certain fundamental areas. Shooting and ball control work can be done at any time, but increasing your vertical jump requires a concerted effort and plan.
Everyone wants to know how to dunk a basketball, but dunking and blocking shots requires you to be able to leap much higher than the average person, requiring a strong core and leg muscles. This is achieved through plyometric exercises, like depth jumps, calf raises, and squats. Rather than trying to achieve everything at once, aim to gain small increases in inches that add up to a big jump. Over time you should be able to dunk a basketball on a regular basis. After this, being able to dunk when under pressure from an opponent is the next step.
In ideal circumstances, a fully-stocked gym and a professional coach is your best option. This won’t always be possible though, so you might need to improvise. You can achieve great things with a large mat, basketball sneakers, a jump rope, and a wall to measure your height. If you can get access to weights you can also gain strong, lean muscle that helps create powerful movements. While you should consider joining a gym, don’t think this is the only way to achieve excellent fitness and a high vertical. You could also use a vertical jump program to make life easier, learning from top coaches online.