Its the 4th quarter, game on the line, competition getting tough...
Are you ready to show up and play like a star, or are you deadbeat
running out of energy?
It doesn't matter who played the better game in the 1st 3 quarters.
When it comes down to it, all that matters is what happens in the
end. You either win, or go home...
If you want to have energy, stamina and endurance at the end of
games, then you have to work on your overall basketball
conditioning.
Don't you wish that you could be as fresh & explosive at the end of
games as you are in the beginning?
Here are two secrets to basketball conditioning that are so simple
yet so deadly...
1) Sprint Training: FORGET running on the treadmill or around a
track for 20-30 minutes. Basketball players don't jog around on the
court...they run, they sprint, they work hard!
It you want to be an athlete, train like an athlete.
The best thing you can do to condition your body for basketball is
sprint training, in which you're doing 8-10 100 yard sprints at
about 75% maximum speed.
In other words, measure a distance of 100 yards and run it at about
75% of the highest speed that you can run. Your goal is to be *out
of breath* at the end of that run. This is VERY important. If
you're not out of breath, you haven't sprinted.
True sprinting means that in under 30 seconds you completely run
out of gas and you need to rest.
Now, you would sprint one time, rest for about 1-2 minutes, and
then do it again...for a total of 8-10 sets. The rest in between
each sprint helps you get your breath and energy back.
If you sprint train 3-4 times a week, your stamina and endurance
will improve dramatically.
The second secret to basketball conditioning is:
2) Jump Roping: Boxers and fighters jump rope for one reason,
because it gets them in shape...fast! Jump roping is one of the
best ways to improve your conditioning. By just doing a 10 minute
jump roping routine, you achieve the same benefit as jogging for
20-30 minutes...
And the nice thing is, you can jump rope at a low, medium and high
intensity pace. Its completely up to you, although we recommend a
medium intensity for a total of 8-10 minutes.
Jump roping also conditions your calves and it help you feel
quicker on your feet. To get the most of this great exercise, do it
at medium intensity for about 8-10 minutes, rest for 5-7 minutes,
and do it again for 8-10 minutes. So, you would do a total of 2
sets, 8-10 minutes each with a 5-7 minute rest in between. 4-5
sessions a week is more than enough.
Jump roping combined with sprint training is the ultimate way to
condition your body for basketball. It will help you gain stamina
and endurance, while making you quicker and faster.
Weight training and plyometrics, on the other hand, are great for
increasing power, and not for improving your overall conditioning.
If you want to be full of energy at the end of a tough game and
play like a star, start sprint training and jump roping today...
