Basketball Shape?

Discussion in 'Fitness & Nutrition' started by teamelement3, Apr 8, 2005.

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  1. teamelement3

    teamelement3 BFB

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    I don't know how many of you play basketball, but I'm curious if anyone could give some good advice for getting in shape for basketball. More specifically, being able to jump higher and run faster. I know you'll all say, well go out and run or jump rope. But are there any tricks of the trade or routines you could offer.

    Thanks in advance
     
  2. Pork Chop Sandwiches

    Pork Chop Sandwiches Extraordinary Member

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    Play basketball as much as you can. There are several exercises you can do that will help your vertical that don't require any extra equipment, you can do a Google search for those. As for running faster, run hills. Wind sprints will help you get conditioned right for basketball. But the best way to get in overall basketball shape is to play basketball.
     
  3. jeck

    jeck New Member

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    i dont remember what the exercise is called, but what you do is you take a step pad, and jump over it side to side like 20 times. every time you finish a set, stack another step pad onto it until you cant jump over it anymore.

    jump rope would help too i guess.

    wind sprints are always good.

    you can work out and shit, but i think the physical activity of ballin will benefit you the most.
     
  4. teamelement3

    teamelement3 BFB

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    I play recreationally, about 4-5 times a week, 2-3 hours per those days that I do play. I do notice I slowly get a higher vertical and can play longer and run faster. But I'd like to speed up the process. Playing for my school wouldn't be entirely outta the question if I was in shape. I find it's mostly people are faster than me and jump higher. I'm not that tall (5'10"), so I need to find other ways.

    I also tried looking up stuff on google, i mostly got sites that are selling some tapes. But I know people already know this stuff. Just curious if anyone had anything they do to get in shape.

    Yes, stronger would be good to get steals and rebounds.

    Edit: I know diet is crucial too, anything in particular?
     
  5. KetchupKing

    KetchupKing New Member

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    bunny hops > *
     
  6. teamelement3

    teamelement3 BFB

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    sorry for ignorance... wind sprints?
     
  7. teamelement3

    teamelement3 BFB

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    Yeah I play a bit, but my diet pretty much counteracts that. Shooting and dribbling I don't really have a problem with. I'm actually considered one of the "shooters" on the courts. So, it's really running faster, jumping higher, keeping it up the whole game. I feel I have excellent court awareness, but I can't always act on it cause I can't act in time.

    By the way, thanks for all the advice guys. :bigthumb:
     
  8. elysium

    elysium New Member

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    Playing yourself into shape is not bad. If you want do sprints where you start at the end line, go to the free thow line and back, go to the mid court line and back, go to the far free throw line and back and then go end line to end line. If it is on a large basketball court and takes you longer than 28seconds to do then you are slow. Just keep practicing.

    *edit* hops are overrated, they are nice to have but you can be just as good a player without them
     
  9. kronik85

    kronik85 New Member

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    i remember reading something in an interview with dennis rodman when he was like, the leading rebounder in the nation. he said his key was a rock solid mid section, all power is derived from a solid core of muscle.

    you said you were looking for some key tricks of the trade, that was one that stuck with me.

    learn how to box out, if a guy can jump higher than me and is taller than me, excellent boxing out will eliminate his advantage.

    develop your fast twitch muscles, when you're not the tallest guy.. this'll help you get around them or shoot over them.
     
  10. Pork Chop Sandwiches

    Pork Chop Sandwiches Extraordinary Member

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    Hops can help every aspect of your game. If they don't, then you aren't a good basketball player. Only in serious cases (John Stockton, for example) will an ability to jump be obsolete. I don't think the starter of this thread is John Stockton.
     
  11. Sgt. Ownage

    Sgt. Ownage you gon' be just fiiiine

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  12. Ilyusha

    Ilyusha Guest

  13. Ilyusha

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  14. k_sizzle

    k_sizzle New Member

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    well heres a few tips...as far as jumping higher, concentrate on workouts that improve your calves...every once in awhile throw in some quad workouts. calf raises, go to a gym and use their calf raising machines, and just do run and sprints, taht works out all aread of your legs. for getting faster just run period: sprints, suicides, skips, etc. and while your at it sprint with a basketball for better handling skills. good luck to you
     
  15. JordanClarkson

    JordanClarkson OT Supporter

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    If you want to run faster, do sprints 10-30m, working on driving off the blocks and then finishing strong. For quickness look into plyometrics. They teach you how to explode and recruits fast twitch fibers. To jump higher do box jumps with a medicine ball. And it'll help to do some weight lifting like squats and good mornings.

    As for lasting longer in a game, try running the court counting down from 10-0, make a layup, and then 9-0, all the way down to 2. Rest and repeat 5 more times. My stamina has improved quite a bit since I started that. That's a total of 1 mile running.
     
  16. Ilyusha

    Ilyusha Guest

    IBincessantracismtofollow
     
  17. k_sizzle

    k_sizzle New Member

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    :sad2: roighttttttt............
     
  18. elysium

    elysium New Member

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    Like I said, obviously they are nice to have, but you dont need them to be a good player, most people can't jump 40 inches so if you work on lateral quickness, shooting, etc you will be just as well off. Too many people just concentrate on trying to dunk and they don't practice everything else enough, that was all I was alluding to.

    And I don't see how sprints are bad, wouldn't it be just like HIIT? I mean there are tonnes of ways to get in good shape, sprints worked well for me in high school, my team was always in better condition than the teams we played against.
     
  19. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    basketball shape = round.

    /thread
     
  20. kronik85

    kronik85 New Member

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    i dont remember if you're quoting this from memory or you actualy found it somewhere, but that's not quite the quote i found which. i found "Big calves have as much to do with vertical as the color of your hair" - Joe Defranco in a Q&A on his website.



    Cliffs : big calves dont help you jump, what helps you jump are a powerful “posterior chain” (spinal erectors, gluteals and hamstrings). also a high calf muscle insertion (people with calves way up near their knees) cause they have long achilles tendons, and there's not much you can do about that (genetics).
     
  21. Atenza6i

    Atenza6i New Member

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    sweet, i'm in basketball shape.
     
  22. shastaisforwinners

    shastaisforwinners OT Supporter

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  23. JordanClarkson

    JordanClarkson OT Supporter

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  24. teamelement3

    teamelement3 BFB

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    Didn't know this thread was still alive...

    Would ankle weights add anything? I heard they could be harmful?

    I'll read those links for more..
     
  25. teamelement3

    teamelement3 BFB

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    Mike McDermott how do you know so much, you ever play for a team?
     
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