I know that this site is devoted to basketball training and that it might be surprising to see the Swine Flu in a title, but this really is important and a must read. With basketball season just around the corner the risk of the flu is a serious one. Basketball teams spend a lot of time together in close quarters and disease can spread very easily. I have seen it happen every year, one member of the team gets sick, then another, then another and so on. Now, I’m not an alarmist kinda person. Not at all. But the statistics don’t lie:
– Seasonal flu annually sickens 5-20% of the population
But there’s no need for gloom and doom. Just read these 7 simple techniques reduce your Swine Flu rish and you’ll start feeling much better.
Basketball is a sport that puts many requirements and demands on the athletes that play it. A successful basketball player is one who is fundamentally sound and possesses the ability to dribble, pass, and shoot. These are three skills that can and should be worked on, daily. However, they are not the only parts of the game that equate to success. Successful basketball players are also strong, quick, powerful, have good balance, and have good endurance. But, can these characteristics be trained or worked on? Absolutely, and they should be.
Strength and Conditioning For Basketball Excellence
Consider this, players spend hours working on their jump shot, shooting jumper after jumper out in their driveway or in a gym just to make sure they can hit shots in a game. However, if they do not possess the power to explode up and get their jumper off over a taller defender, or the endurance to have their jumper continue to fall when they are tired in the fourth quarter all those hours of shooting may amount to nothing. Or maybe the player is a great ball handler and passer, but they lack the ability to change speed and direction because of poor balance and a lack of quickness.
Think of Strength and Conditioning As A Basketball Skill
Ultimately, what they can do with the basketball means nothing. Finally, perhaps someone is a good fundamentally sound defender but cannot jump to the ball quick enough, or close out correctly because of poor balance, or stay with their bigger more physical opponent because of a lack of strength. What is the solution to all of these problems? It is really quite simple, work on all of your basketball skills including strength, speed, and conditioning.
If you were not able to pass, dribble, or shoot well, you would work on that skill until you were better at it. Strength, speed, agility, jumping ability, and even endurance are no different. These are all skills that should and need to be worked on. Nowadays, it is no longer frowned upon to lift weights for basketball. Gone are the days of the weight training will hurt my jump shot adage. And realistically, what basketball player would not want to be faster or jump higher? A good strength and conditioning program could be the difference between making the team or not making the team, starting varsity or sitting on jv, or even becoming a major college player or not playing college basketball at all. So do not wait any longer, the time has come for you to start incorporating strength and conditioning into your basketball workouts.
Not sure where to begin, try these two beginning phase basketball workouts:
Are you looking for more serious results from your basketball speed and agility training? You may want to check out our course that BasketballTrainer.com founder Chris Corbett called “one of the best resources available in basketball conditioning.”
As a basketball coach and sports performance trainer, my clients are constantly asking me what supplements I recommend for them to take. My first recommendation is always a helathy diet with five to six small meals a day. However there is no doubt supplements can be a huge help when trying to bigger, stronger, faster, and most importantly stay healthy. There are so many supplements and supplement companies to chose from, so where do you begin? For today, let’s focus on the supplement industry and its many evils.
As you probably already know, the supplement industry is filled with phonies.
They use shady manufacturing processes. They use cheap ingredients. Heck, sometimes they don’t even use the ingredients they claim on the label!
If you have not noticed, I am a huge supporter or Prograde Nutrition. They are the real deal!
In fact, they’ve created a behind-the-scenes video that SHOWS you how they make their products. What other company does that?
Seriously, this is REALLY cool. You even get to see how they do micro-biological testing on the ingredients before they are even used. And if they don’t pass their tests then they do NOT make it into the bottle.
John Celestand ( former NBA player), Mars Mellish (former Division 1 standout), and Rich Stoner (owner and operator of Elite Basketball Training), for 6 hours of PROFESSIONAL instruction at the Salvation Army Gym in Red Bank, NJ.
Each three hour workout will aid in the development of skills, team concepts, and speed and agility all through hard work along with fun games and contests.
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Grip strength is extremely important for basketball players and should be a focal point of a player’s basketball training. As a former basketball coach and avid basketball fan, I have witnessed countless occasions when a player coming down with a rebound only to have it ripped right from his hands. This is very frustrating to watch and can be easily avoided by adding grip development exercises to your programming. Having strong hands is not only important for holding on to the basketball, but also for becoming a better ball handler. Simply stated, the stronger your hands are the better you are going to be at handling the basketball because stronger hands will give you a better feel for the ball and more control over it. It is for these reasons that I am a huge advocate of using sandbags, medicine balls, and fat gripz in your basketball strength training programs. Doing so will guarantee that your hands and forearms are developing along with the rest of your body and you will see gains not only in your exercises, such and deadlifts and pull ups but also on the court where your handle will be much improved and you will be less likely to lose the basketball because of weak hands.
Basketball Hand Strength & Sandbags
Training with sandbags is a fantastic way to increase your overall body strength as well as build tremendous grip strength. The shifting weight of the sand in the bag forces players to stabilize their core and use muscles that they would not necessarily use when lifting with a barbell. This type of odd object lifting is a great supplement to a basketball player’s regular training regimen and the odd nature of the object will create a much stronger more athletic basketball player. One that is less likely to get injured when the game forces your body to work in a way that is not as linear as it would like. Beyond the overall strength and athletic benefits of sandbag training it provides an abundance of grip strength development. When training with a sandbag, there is no easy way to grip the bag (providing you don’t cheat and use the pre fab handles). Once again, due to the shifting nature of the sand it forces your hands to adjust throughout the lifts thereby making them stronger.
Basketball Grip Strength and Small Sandbags
Sandbag training is not the only way to develop grip strength. Another great way to build stronger hands is to incorporate smaller medicine balls (4 or 6 pounds) into your basketball skill development workouts. Start by just tossing the medicine ball up and catching it with your elbow and forearm horizontal to the floor (like you would have your guard arm up while handling a basketball) and palm facing down and out. This will challenge your hands to really grip the medicine ball as you catch it and force you to keep your guard arm up (another common mistake that novice ball handlers make). Do not catch the medicine ball underhand! This is too easy and defeats the two main purposes of the drill: building grip strength and getting your guard arm up. As you progress through this drill, the next step in this series would be to pound the basketball while executing the toss and catch with your opposite hand. Once again, make sure that you are catching the ball with your arm up and palm facing out.
You could also have a partner toss you the medicine ball while you are dribbling the basketball. This is a little more challenging since the medicine ball is now travelling a greater distance towards you for you to catch. Finally, execute a change of direction move such as a crossover, a between the legs move, or a behind the back move while the medicine ball is in flight. This will make the drill even more of a challenge because you now have to focus on the change of direction move as well as the medicine ball catch. (These last two progressions that I mentioned are viewable in the video below).
Finally, you can also build grip strength by incorporating the use of Fat Gripz into your weight training. Fat Gripz are fat blue pads the slide over the bar that make gripping the bar in pulling situations, like the deadlift, more challenging because it makes the gripping area of the bar thicker and difficult to hold on to. This are a less expensive option to the chubby bars that many manufacturers are making these days and equally effective. Other exercises players can use to improve their overall grip strength include plate pinches, dumbbell grips, or even the use of a towel when doing pull ups or rows. Overall, incorporating grip strength work into your basketball training regimen on and off the basketball court will provide the player with tremendous benefits that include improved ball handling and dribbling as well as fewer turnovers as a result of the ball getting ripped from your hands.
Learn The Best Basketball Grip Strength Tips In Your Next Workout!
“Rich Stoner is one of the nation’s leaders on basketball strength and speed and agility training. I particularly recommend his course on basketball speed and agility.”