Free Basketball Training Guide: Improve your Training

*Welcome to the free basketball training guide. Please feel free to use this basketball training guide at your own risk and is best to be done under the supervision of a certified trainer or strength coach.

Chapter 1: Introduction to Basketball Training Guide

Ever wonder what it takes to be a successful basketball player? It takes a lot of hard work and determination. The training can get intense and if done incorrectly, could ruin your chances of ever making a career out of the sport. This free basketball training guide will give you some insight into everything you need to know about training for basketball.

Physiological Aspect:

To play a successful game, a basketball player needs power
Muscle hypertrophy is not a huge factor in the game as compared to overall strength, speed, and agility

Chapter 2: Injury Prevention

Everyone knows that along with success come a couple roadblocks. Injuries, unfortunately, aren’t something that we plan for, but we can at least help prevent some injuries from happening.

Keys to Preventing Injuries:

Warm-up/Cool-down
Flexibility
Strength Training
Aerobic Training
Anaerobic Training
Sport Biomechanics
Treatment of Each Muscle Injury

If Injuries Occur Use the RICE Method to Treat:

Rest

Ice

Compress

Elevate

Chapter 3: The Workout

Warm-Up

Do a light 5-minute warm-up to get the blood circulating and tissues of the body ready for the basketball training guide workout. Do this each day before the workout begins.

Slow jog or low-intensity stationary cycling

Workout Program

Off-Season #1 (3x week)

Barbell Squat: 3 sets of 10 reps

Side Step-Ups on bench: 2 sets of 10 reps

Dumbbell Alternating Bench Press: 3 sets of 10 reps

Straight Arm Pulldowns: 3 sets of 10 reps

Wrist Curls: 2 sets of 15 reps

Jackknife Crunches on Stability Ball: 3 sets of 20 reps

Oblique Crunches on Stability Ball: 3 sets of 20 reps

Single Leg Bounding: 3 sets of 10 reps

Diagonal Jump: 3 sets of 20 reps

Off-Season #2 (2x week)

Reverse Lunges: 3 sets of 10 reps

Lat Pulldowns: 3 sets of 10 reps

Dumbbell Shoulder Press: 3 sets of 10 reps

Dumbbell Bicep Curls: 3 sets of 10 reps

External Rotation w/ Cable Machine: 2 sets of 15 reps

Hanging Leg Raises: 3 sets of 20 reps

Trunk Rotations w/ Cable Machine: 3 sets of 20 reps

Box Jumps: 3 sets of 15 reps

Rim Jumps: 3 sets of 15 reps

In-Season Maintenance (1-2x week)

Bench Press: 2 sets of 12 reps

Lat Pulldowns: 2 sets of 12 reps

Dumbbell Shoulder Press: 2 sets of 12 reps

Dumbbell Reverse Flyes: 2 sets of 12 reps

Hamstring Curl: 2 sets of 12 reps

Leg Extension: 2 sets of 12 reps

Stretching

Trunk and Shoulder Stretch
Posterior Shoulder Stretch
Shoulder Squeeze
Forearm Flexor Stretch
Forearm Extensor Stretch
Figure 4 Hamstring Stretch
Stork Quadriceps Stretch
Calf Stretch
Spinal Twist

Chapter 4: Conclusion

It is important throughout the use of this basketball training guide to continue to work on your game. Certain aspects of your game will change as you get stronger in the gym. You will find your shot is hitting the back of the rim due to your upper body strength improving. You will also find that you are jumping higher than you did in the past. One thing that shouldn’t change (unless you get sloppy) is your biomechanics. You will have the same form on your shot as you did before the basketball training guide.

Continue to play even during the off-season. It will keep your mind fresh and you can continue to work on aspects of the game that you lacked the previous season. Also, playing is a great form of cardio and allows the time to pass quite quickly. Before you know it you will have done an hour of cardio without even realizing it.

Stick with it and never give up. Success comes with hard work. If perfection came easy then everyone would be the same. What sets you apart from everyone else? Never be outworked. Give yourself every opportunity to be great. Train hard and work hard.

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