Posts Tagged ‘basketball’

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For Basketball players and enthusiasts, watch how this simple video on how to execute a Pick and Roll:

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The best Basketball player of all time Michael Jordan once said:

“My attitude is that if you push me towards something that you think is a weakness,

then I will turn that perceived weakness into a strength.”

 

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Michael Jordan didn’t start off as a champion – he and his team went through lots of challenges and defeat before they claimed back-to-back championships. One of the things that we can truly admire about him is how he continually strived to improve himself. He kept pushing himself to the limits, until the Chicago Bulls win one game after another.

For us, we wouldn’t really know what we are capable of until we push our bodies to the limit. Improvements won’t come easy and there will be lots of sweat and soreness, but after a certain point in time, we’ll be sure that everything will eventually pay off.

We wouldn’t know how fast we can run, how high we can jump, how deep we can swim, or how long we can perform unless we train to push ourselves to the limit.

Upon reaching that point, we’ll realize how much we are able to do not just for ourselves, but for our family and community.
 

Larry Bird, another Basketball great, also said:

“Push yourself again and again. Don’t give an inch until the final buzzer sounds.”

No matter how hard the challenges you face may be, remember that the game won’t be over until it’s over.
 

Push yourself to your limits.

Fight until the end of your battle.

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Plyometrics, or ‘jump training’ is a technique that aims to increase muscular strength and power. The focus of the exercises is powerful movements. It was originally designed for Olympic athletes but recently, it has become a popular workout routine for recreational athletes and even fitness enthusiasts of all ages.

 

Plyometricstraining is composed of dynamic resistance exercises with a stretch a muscle (eccentric phase) and then rapidly shortening it (concentric phase). Hopping and jumping exercises, for example, subject the quadriceps to a stretch-shortening cycle that can strengthen these muscles, increase vertical jump, and reduce the force of impact on the joints.

 

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Plyometric training often is used to condition professional and amateur adult athletes because the movements mimic those used in sports such as skiing, tennis, football, basketball, volleyball, and boxing.
 

Watch the video below to understand more about Plyometricsand use it to your advantage!


 

 

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Jumping

is one of the most essential skill in most sports like Basketball, Volleyball, and Badminton. A well balanced training regimen is important to give focus to this skill.

2013 USA Basketball Showcase

Here are some exercises that could help you jump like Jordan 

1. Box jumps – use a stable box or step for this exercise. You can jump forward or backwards on or off the box. This is a Plyometric exercise, so you should be able to do the transitions (from the ground to the box, and vice versa) as quick as you can while maintaining safety. Start by using at least a 12-inch box for 6 repetitions of 4 sets, then increasing the height of the box as you improve.

2. Tuck jumps – this body weight exercise also has a Plyometric component as long as you do the repetitions fast. Begin on a standing position then jump as high as you can while pulling your knees to your chest. Do 4 continuous repetitions with quick transitions between the jumps.

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3. Lunge to jump – start from a long forward lunge position with your knees bent, then jump up as high as you can and land on the same stance. You can rest in between the sets.

4. Split squats – this is a more challenging exercise than the lunge to jump. Begin and execute the same way but switch your legs (if you start with your right foot forward and left foot at the back, land with your left foot forward and your right foot at the back) as you land on your stance with slightly bent knees.

5. Back extensions – Use the your big spinal muscle, the erector spinae, to ‘pull’ your trunk up as you extend your body when you jump. You can do back extensions lying on the mat, or on a machine.

6. Flexibility – I have encountered a lot of basketball players who desire to jump high, but neglect this very important aspect! Tight muscles will keep you from stretching your body up in the air adding height to your jump. Stretch your hip flexors, low back, and shoulders to maximize your jumps.

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