Basketball athletes are always of above-average heights, have rigid calves, and have relatively bulked-up mass. Even though some may appear slim, they develop incredible muscle strength via agility and precision training. Perhaps this would answer how the 3-pointer maestro, Steph Curry, achieves his half-court dunks.
Are you longing to make the NBA expert picks in a draft someday? Or do you love the sport and wouldn’t mind having the physique for it? There are fitness routines you must adopt to become the likes of your favorites in the game. While you might not get any taller, you can tone up your muscles to adapt to the rigor of the sport.
Training Tips to Have a Basketball Player Physique
There are a lot of requirements to having the stout, athletic body you desire. Usually, it involves imbibing new regimens, strength training, conditioning, etc. One thing is sure: you will put in the work. And, of course, if the stars you look up to can, you have a headway.
1. Practice High-Intensity Interval Training (HIIT)
High-intensity interval training employs an alternating sequence of powerful anaerobic exercises. This can be any cardio workout involving running, rowing, climbing, skipping, etc. In this training, you work yourself up very quickly at an intense level. After the set period elapses, you take a break to catch your breath and return for another exercise round.
However, this workout doesn’t target your core, glutes, legs, or arms. It only helps you to endure extreme workout sessions by having a rapid recovery time. In addition, it aids your cardiovascular health by helping you burn fats.
2. Concentrate on Your Leg Muscles
Plyometric exercises are excellent for building tough leg muscles. They are suitable for performing explosive movements at maximum effort. Plyos often challenge one’s strength and could wear you out very quickly. This makes them similar to high-intensity activities. Examples are box jump, pop squat, reverse lunge to knee-up jump, etc.
Leg day can be stressful. But the routine will help you increase your speed, agility, tenacity, strength, and coordination. Other exercises most basketballers use are snap downs, isometric split squats, goblet squats, glute bridges, and seated box jumps.
3. Lower Your Body Fat
The less fat your body has, the more defined your muscles will be. And while working out can help you with that, you must watch your diet. Abstain from sugary meals and processed fats.
Instead of having those, you can replace them with dairy products, veggies, grains, carbohydrates, and proteins. Also, if you need to lose so much weight, cut down on your calorie intake.
4. Build Your Shoulders and Arms
The upper body is where the work lies if you’d love to make mind-blowing throws, dribbles, and maintain a great stance.
Exercise using dumbbells, kettlebells, and barbells to develop your arm muscles. Other training exercises that can help with this are chest presses, wrist curls, triceps kickbacks, overhead extensions, lateral raises, and concentration curls.
5. Get Some Abs
Having solid abdominal muscles also belongs among the upper body exercises. Fortunately, you can work on this in your equipment-free home. These routines include pushups, sit-ups, one-minute planks, etc.
Carry out each movement for about one to two minutes as thoroughly as possible. Then, rest for 30 seconds and start again. Continue this for like two to three days a week to limit the chances of fatiguing your core.
6. Learn to Jump
Knowing how to make vertical jumps will make you a better basketball player. You can infuse various drills to get started. Those include jump squats, forward linear jumps, jumping jacks, or burpees. Try them out in three sets of 15 repetitions in a minute.
Here, if you already have well-built leg muscles or are practicing them simultaneously, that’s a plus to learning more quickly.
The focus in having a basketballer’s build is less on brawn and more on power, agility, and speed.