Basketball Preseason

Holly Laws

Isometric Exercises

Straight Leg raises --

1. Place a weight cuff on the ankle and raise the leg up. (Keep the exercising leg straight and the opposite knee bent)

2. Take the leg up to about a 45-degree angle and then hold it for three to six seconds and return the leg to the table.

This exercise helps strengthen the knee.

Lateral step up -- It strengthens the knee and leg
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Basketball plank -- It is like a normal plank but by balancing on a basketball. It strengthens the core and back
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Ball wall sit -- This strengthens the lower body
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isometric pull up
Isometric Pull Ups

Isotonic/Dynamic Exercises

Leg swings -- This is done by swinging and kicking your leg up as high as you comfortably can. You should keep your other heel flat on the floor. Continue with the opposite leg. Once you have kicked forward, attempt a backward kick. This works your hamstrings, glutes, and hip flexors.

Arm Circles-- This works muscles around shoulders.

1. With your feet shoulder/hip distance apart, stand with your back straight and your knees slightly bent.

2. Start swinging your arms in small circles

3. slowly increase in width until you are making as large of circles as you can.

4. switch direction and repeat

Squatting-- This works the buttocks and front thigh

1. you should put your feet shoulder/hip distance apart, knees and feet in line and maintain firm abdominals and a straight back.

2. Bend at hips and knees and straighten. Make sure to keep your heels on the ground.

Repeat

Upper body trunk rotation-- This works the trunk muscles and chest

1. Start with your feet shoulder/hip distance apart, stand with your back straight and knees slightly bent.

2. Start swinging your arms across your body at waist height – you should feel this mostly in your lower back.

3. Move your arms higher to around shoulder height to feel a stretch through the middle back.

4. Now raise your arms to above your head to feel the stretch higher in the back.


Bent over upper body rotation -- This works the trunk muscles, chest and the inner and back thigh

1. With your feet double shoulder/hip width apart, bend at the hips ensuring that your spine stays long and back doesn’t round out. Make sure to bend your knees a little.

2.Extend both arms out to your side at shoulder height.

3. Rotate the trunk and arms to reach towards the opposite toe while bending that leg.

4. Alternate sides and repeat

Fast-twitch muscle fibers Exercises

Quick Jumps

1. Start by picking out a spot on the backboard and jump with your arms extended to hit that spot.

2. Keep your feet together and land in the same spot each time, jumping as soon as you land and touching the same spot each time.

3. Jump 20 times on both feet -- 20 on your right and 20 on your left, picking a spot a little higher on the backboard each time

Short sprints

short sprints and any variation of running help you develop fast twitch muscles.

Run by extending your knee up to your waist with each step. (The further you can bring your knee without injuring yourself, the better) A strong push off the ground and an exaggerated lift will help you build basketball muscles.


Bounding

1. Jog for 20 to 30 paces to find your rhythm

2.Land with the ball of your right foot, keeping the heel elevated. Immediately press off strongly with the ball of the foot and leap forward.

3. Land with the ball of the left foot and bound forward.

4. Continue bounding with each foot in a light, springy fashion. Perform bounding for one to two minutes at a time, working your way up to three rounds

Box Jumps

1. Stand directly in front of a 12- to 48-inch plyometric box or bench. If you are new to plyometric exercises, start with a 12-inch box.

2.Place your hands behind your head, elbows opening away from each other.

3.Press your feet into the floor and explosively jump onto the box.

4. Jump forward off the other side of the box, landing lightly on the ground. This completes one set.

5. Turn around facing the box and repeat

Squat Jump

1. Stand up tall with a straight spine

2. Position your feet hip-width apart

3.Engage your core by drawing your stomach muscles in.

4.Bend your knees and sit back, as if you were about to sit in an invisible chair.

5. Press your feet into the floor forcefully and jump up as high as you can. Straighten your legs at the top of the jump

6. Land on the ground lightly, bending your knees into a squatting position.

Slow-twitch muscle fibers exercises

Cardio-- a long slow run with an increased pace every two to five minutes.
Weights -- Lifting weights at lower weight than what is your max, so that you can do more reps at a slower pace.

Stretches

To stretch the back

1. Lie on your back, legs flat on the ground.

2. Hold your right leg just below the knee and slowly raise it towards your chest.

3.Keep your leg straight (or as straight as possible) and your head down during this. Hold for about 25 seconds.

4.Lower the leg.

5.Switch legs. Repeat. Do this with each leg 3-5 times

To stretch the arms/ shoulders

Loosen up your arms/shoulders by sticking them straight out (sideways), swirl them in small tight circles, make the circles wider and wider until you're basically swinging your arms in a circle that goes from the floor around to the ceiling. That should take about 30 seconds. Do this again but swirling your arms in the reverse direction.

To stretch the shoulders

1. Stand up.

2. Put your right hand over your left shoulder.

3. Put your left hand on your right elbow and pull that elbow toward your left shoulder. You'll feel your right shoulder stretching. Hold it for 20 seconds.

4. Then reverse everything and repeat.

To stretch the groin area

1. sit on the floor.

2. Forming a circular shape with your legs, join the soles of your feet together and hold them with your hands.

3. Lean your elbows on the inside of your legs. Lean your upper body forward from the hips. You'll feel a stretch in your groin.

4. Hold it for 20 seconds, slowly sit up, and repeat this from the beginning once or twice more.

Cardiovascular Conditioning exercises

Burpees
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Mountain Climbers

1. Begin in a pushup position on the hands and toes.

2. Bring the right knee in towards the chest, resting the foot on the floor.

3. Jump up and switch feet in the air, bringing the left foot in and the right foot back.

4. Continue alternating the feet as fast as you safely can for 30-60 seconds

Circuit training is a series of 6-10 exercises completed after each other with a specific number of reps or a specific number of time for each exercise. After you finish with one exercise you move to the next.

2 circuit exercises

Do each exercise for 60 secs before moving to the next. Complete 5 reps of the circuit resting 30 secs in between.

  1. Push ups

  2. calf raises

  3. mountain climbers

  4. running (laps or in place)

  5. squats


Do each exercise for 60 secs before moving to the next. Complete 5 reps of the circuit resting 30 secs in between


  1. basketball plank

  2. Walking lunges

  3. Burpees

  4. sprints

  5. ball wall sit