Workout Thoughts

The traditional idea of getting prepared for basketball has included long bouts of running.  These traditional ideas have been found to be counterproductive.  When competing in the game of basketball, the body uses fast twitch muscles the majority of the time.  Training in an aerobic fashion can compromise your explosive power since aerobic training recruits and develops mostly slow twitch muscle fibers.  On average, play stops every 15-30 seconds during a competitive basketball game and ensues in that time frame. Why then are coaches/players continuing to engage their in the traditional approach of endurance-type training?

Use interval training for basketball conditioning. A 30-second work time followed by a 15-second rest mimics the game environment. Use these intervals for various exercises, not just running. Do a set of speed squats or push-ups for 30-seconds followed by a 15-second rest. Work up to 8-10 sets. This type of training is more basketball-specific than running long distances and utilizes different exercises, not just running.

“Interval training stresses energy systems in the body that aren’t accustomed to being used,” says Jeramie Hinojosa, M.S... “Blood supply to cells increases, the cells use oxygen more efficiently and the enzymes that help create energy also increase. This improves fitness.”

So next time you go to run the boulevard, think about changing things up to get more out of your workout.  Sprint a boulevard length, jog or walk another length, etc.  Work on developing your fast twitch muscles by being explosive!