How To Maximize Your Basketball Off-season

Maximizing Your Basketball Off-Season

Maximizing Your Basketball Off-Season – STACK

It’s never too early to start training for the next basketball season. Here are five off-season basketball training tips to get you off the couch and onto the court.

1. Develop a Game Plan

You want to maximize every trip to the gym and walk away after every training session as a better basketball player. Sit down for five to 10 minutes and figure out what basketball drills[1] you plan to do. This will keep your workout moving and maximize your gym time.

Customize your plan to meet your specific goals. If you want to become a better shooter, build your workouts around shooting drills.

2. Practice Game-Specific Moves

Hitting a game-winner or making a really tough shot as the clock expires looks really good. It’s tempting to spend time working on these types of moves in the gym. However, the truth is that you will rarely get such critical shot opportunities during a game. If you spend all your time working on isolation one-on-one moves, the rest of your game will really suffer.

Practice moves you will actually rely on at your position. Different positions have different scoring opportunities. Here’s a breakdown (not including combo players with multiple positions).

RELATED:Complete Basketball Skill Workout[2]

Point Guards

  • Score off ball screen actions.
  • Use penetration to score or set up other teammates for a shot or finish.
  • Catch and shoot. Must be able to make an open shot.

Wing Players

  • Use ball screens and hard cuts to get an open shot or finish.
  • Score off ball screen actions.
  • Catch and shoot or drive against a bad defensive closeout.
  • Post up smaller guards.
  • Score out of the triple-threat position.

Post Players

  • Get deep post position and score with different post moves[3].
  • Face up in mid-post from triple threat position.
  • Catch and finish on dumpoffs from the guards.
  • Catch and shoot at least out to 15 feet.
  • Set great screens and react for a scoring opportunity.

3. Practice at Game Speed

It’s OK to practice a move at a slow pace when you first learn it. But once you get it down, practice at game speed. This is important for cultivating muscle memory and for developing confidence. If you can’t do a specific move at game speed, it’s no good for you.

4.Train with a Partner

A training partner can keep you accountable and motivate you to do more than you would on your own. There will be days when you won’t feel like going to the gym; and if you’re training by yourself, you may decide not to go. Not so if you have a partner. Plus, when working on shooting skills, a partner is almost a must.

5.MaintainConsistency

Staying consistent is difficult with anything, including basketball training[4]. But it’s essential if you want to see real improvement this off-season. You can’t work out once every week or two and expect to get results. Set up a reasonable training schedule for yourself and stick to it.

RELATED:Build Muscle With Cal’s Bodybuilding-Style Training Program[5]

This article originally appeared on STACK.com: How to Maximize Your Basketball Off-Season[6]

References

  1. ^ basketball drills (basketballhq.com)
  2. ^ Complete Basketball Skill Workout (www.stack.com)
  3. ^ post moves (basketballhq.com)
  4. ^ basketball training (basketballhq.com)
  5. ^ Build Muscle With Cal’s Bodybuilding-Style Training Program (www.stack.com)
  6. ^ How to Maximize Your Basketball Off-Season (www.stack.com)

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Comments

  1. Reply

    ANY BODYBUILDING TIPS? NEED SOME ADVICE FROM THOSE WHO ARE IN THE BODYBUILDING SCENE, OR HAVE A FAIRLY BUILT BODY>>>

    I DONT HAVE MUCH OF A CHEST, HOWEVER WHEN I LOOK AT IT FACING THE MIRROR IT LOOKS BUILT AND NICELY SQUARED , WHEN I TURN TO THE SIDE IT LOOKS LIKE A SMALL TiT LOL —- CAN SUM 1 SUGGEST 2 ME A GOOD ROUTINE TO GET IN GOOD NOTICEABLE MUSCULAR SHAPE IN 6-7 MONTHS IF THATS EVEN POSSIBILE — I HIT THE GYM 3-4 TIMES A WEEK OF 1 HR SESSIONS BUT DONT HAVE MUCH STAMINA EITHER AS I SMOKE ABOUT 10 A DAY <<<<<<<<< ANY TIPS ARE APPRECIATED AND 20 POINTS 2 THE BEST CONTRIBUTOR?? also i was taking creatine capsule 1 before - 1 after the gym - i did see a good difference when using them but when u stop them u tend to lose all that water in your muscles lol>>?

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    1. Reply

      Try to reduce your smoking , it just doesnt match with bodybuilding.
      you will need more than 3~4 times a week for only an hour to make a nicely built chest in 6 months.
      creatine must be circle used , it means take it for a period of time , for example a month ,then stop it for the other month ; that way it will have no harms to your kidney. also you will have to drink atleast 8 glasses of water a day.creatine can be really harmful for your kidneys if you dont ward off the waste.take one just before u start working , take another after an hour of workout.and yes,it will increase your mass , but you will need to fill the mass with muscles,in order to do that you will need to do tough muscle workouts.also creatine is a nice match with glutamine.
      visit your trainer for a diet if you really want to have a good muscular shape.a good diet is a most for bodybuilding.
      hope it helped

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  2. Reply

    Suggest Some Bodybuilding Tips? Hey guys my height is 5′ 10″ .and i just joined gym.but i need some bodybuilding tips can you help me..

    View Comment
    1. Reply

      Sit down on a bench. Grab a light dumbbell. Grab the end of the dumbbell and do wrist curls but make sure you do them very slowly and squeeze at contraction for maximum growth.

      For More Bodybuilding Tips Try This: http://bodybuilding-tips.yourhealthorbit.com/

      View Comment
  3. Reply

    Any Bodybuilding Tips? Hello, I have had a gym membership for almost 1 year now, and dont have really anything to show for it, I have been losing a little weight recently, a couple of pounds every week, I should be losing a little more for my age but my nutrition is quite bad, it involves fizzy drinks, chrisps, chocolate, the complete opposite of what I should be eating and drinking.

    Now I am really considering changing my diet and my lifestyle for the better, I dont wanna die young and I dont wanna be puffed out by the time I reach the top of the stares.

    I am 17, 6ft 2 and I weight 20 stone, mostly fat. I understand that before I even lift a dumbell I need to change my diet dramatically. I have had some weight training in the past, but only with a cheap set of dumbells at home so I do have a base to work with.

    Are there any tips anyone can give me? Would be really handy, thank you for your time.

    View Comment
    1. Reply

      You need to eat healthy food! Eating healthy is the most important thing you can do to gain muscle or weight the quickest. Eating healthy will also help you burn fat and gain lean muscle. Your diet should consist of 35 percent protein, 40 percent carbohydrates, and 25 percent fats. Carbs and mono-unsaturated fats and poly-unsaturated fats will help put the weight on you for your chest and arms. You should also be eating 1 gram of protein per body weight (a little more is okay). Ex: 150 pound kid would eat 150-160 grams of protein per day. Your calorie intake should be at least 3,000 calories, but for a more accurate number, multiply your weight times 19 or 20. Ex: 150 x 20 = 3,000 calories.

      You should workout your upper body every other day, or even with a 2 day rest. Working out everyday will never help you gain muscle because your muscles will never repair themselves because when you workout, your muscles tear and then rebuild themselves through nutrition, rest, and sleep. Sleep is very important and taking a protein shake, ex: muscle milk, before bed will help you feel more anabolic when you wake up. Drink protein supplements such as Optimum’s Hydro Whey or Cytosport’s Muscle Milk. You should drink them when you wake up, 15-30 minutes after your work-out, and right before you go to bed.

      You cannot get big by only doing pushups, pull-ups, and sit-ups. You need to mainly use free weights such as dumbbell excersizes ( look at bodybuilding.com ) for excersizes and proper posture. Gaining mass is lifting heavy and super-setting your workout which means not resting that much between workouts. You should rep each excersize 10,8,6 and do that 3 times (3 sets) while adding more weight every set.

      Train hard and eat healthy, and you will reach your goal probably within 3-5 months depending on how deticated you are!

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  4. Reply

    Bodybuilding? How would you get into that profession ?

    View Comment
    1. Reply

      Yeah! bodybuilding.com is good place there is also good paper magazine muscle… you just need to read and exercise, and diet is most important factor! my tip is nutrition try olimp products, they cost more but they are the best! and safe! And do not use steroids on the beginning! Steroids are only for specialists that read tons about it and know how and when to use it, health is the most important right? 😉

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  5. Reply

    Tips On Bodybuilding? I’m 15 and im a skinny (not proper) who can eat loads and never put on weight even if I try.

    I saw my best friend get beat and I felt pathetic that I couldn’t do anything so I’m gonna start going to the gym and take up boxing lessons.

    Any tips?
    Thanks for the first 3 answers but I don’t really know what food to buy to get protien or anything like that and I’m 15 who doesnt have an income to buy dumbells ect. what else could I train with at home after the gym.
    Thanks for the first 4 answers but I don’t really know what food to buy to get protien or anything like that and I’m 15 who doesnt have an income to buy dumbells ect. what else could I train with at home after the gym.

    How many hours should I spend in the gym and how many times per week.

    How long overall to have a good figure and be quite strong.

    View Comment
  6. Reply

    BodyBuilding And Nutrition Tips? Hi guys,
    Can anybody provide me with a full weekly program for body building and nutrition. The web is really misleading.
    I want to start from the beginning. My main concern is broadening shoulders and having a nice chest and stomach. What I really need is a weekly program that says how many times do I need to do it, how many sets of each excercise I need to do, what kinds of excercises, etc.

    Thanks to you all

    Abdul

    View Comment
    1. Reply

      Without knowing any specific details, it’s almost impossible to really tailor something to your needs.

      http://www.bodybuilding.com/fun/index.html

      This website will help you with everything you need to know, from nutrition to specific exercises and forums to talk to people starting out and the pros.

      View Comment

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