Allow me to guess; you real question is, "Can basketball help to shed fat?" Well, the answer will be; YES it can! Playing basketball can very much lower unwanted fat; if you make hardly any other changes except to include one vigorous hour of basketball every day, you'll burn approximately 1,000 calories daily. This would result in a loss of 2 pounds each week. When you consume an ample amount of calories and carbohydrates, then this loss should come from body fat rather than lean muscle or water. Basketball involves a reasonable level of running, quick start-and-stop movements and coordination. Basketball burns 0.097 calories per pound each minute. A 160-pound man playing vigorous full-court basketball for 1 hour burns approximately 930 calories. Exactly the same man would only burn 730 calories cycling at 19 miles per hour or 710 calories running 6 mile per hour. Basketball is actually among the best cardio to lose fat because when compared to other cardio exercises it has higher calorie burn efficiency.
No specific moves in basketball increases weight loss as the fat reduction profit from basketball comes from the cardiovascular activity of running the court. For the best calorie burn, play full-court basketball and remain active in the game. Tend not to spend extended periods playing well below a full effort or resting. Right after the game, perform some full-court transition drills which include running the capacity of the court to transition from offense to defense. These drills will improve basketball skills and burn additional calories. Losing body mass in a healthy rate of 1 to 2 pounds per week requires a calorie deficit of 500 to at least 1,000 calories per day. Faster weight loss may produce a loss in lean body mass or water. Eat enough carbohydrates so your body can use protein to replenish muscle tissue. Restricting carbohydrates will force the entire body to break down muscular mass to make use of amino acids for fuel. Eating adequate calories - a balance of protein, carbohydrates and fats - will encourage fat loss and not merely weight loss.
Strength Exercises
Push-ups are another staple of strength and conditioning programs, but by adding a basketball into the exercise, basketball players may add a sport-specific element into this classic move. Rather than performing a normal push-up with both hands on the ground, place one hand on top of a basketball and perform positions of 10-15 reps, then repeat on the opposite side. By unbalancing the push-up position one side with the additional height of the basketball, the athlete is forced to use muscles on each side of the body independently - perfect for developing strength in the weaker hand. The basketball push-up can even improve hand strength necessary for strong ball-handling, passing and catching.
An added boost of agility in the core muscles, hips, legs and feet can create a big impact on a player's game for both ends within the court. In any agility drill, a player must be compelled to change directions and alter speeds, such as in the zigzag drill. Begin the drill by standing underneath the basket and sliding on the baseline in a defensive stance towards the corner. Then sprint diagonally to the free-throw line and slide laterally again to the sideline. Repeat the diagonal sprint to the half-court line, slide again to the sideline then back-pedal to the baseline. Run the drill on both sides of the court to boost lateral movement and agility in both directions.
Running Exercises
Running stadium stairs at the local stadium, track or gym has been a staple of athletic working out for years, and for good reason. Running stadium stairs - touching every step and alternating between running forward, backward and laterally - improves lower-body strength and builds endurance in the legs and lungs. Just as importantly, by touching each step of the stairs, an athlete simulates the little quick steps that translate on the basketball court, where he must chop his feet on defense or make sharp, quick cuts on offense.
Jumping Exercises
While a lofty vertical leap is definitely an asset for any basketball player, the game often requires players to jump quite high in the air many times, like when players battle for rebounds, close out on shooters or shoot multiple shots. That's why players need to have a 2nd and third jump as strong as the first, that they can develop using backboard or net touches. To do the exercise, stand underneath a backboard and place the backboard or net as your target, based on ability. Jump off two feet with knees slightly bent and arms reaching vertically toward your target. Repeat this jump as frequently as possible for one minute and count each touch to measure how well you are progressing. Perform two or three sets of this exercise during your workout twice a week and see your vertical leap grow.
Muscle Exercises
Lift heavy weights (close to your maximum) during the off-season to develop muscle. Perform 3 to 5 reps of exercise, relax for a few minutes then repeat the set. Repeat this 3-5 times before moving onto another exercise. To develop your legs muscles, do squats, dead-lifts, leg presses and lunges. In the off-season; work on aerobic conditioning. Exercise at 70 percent to 80 % of your respective maximum heart rate or at a pace similar to jogging. You could jump rope, try a treadmill, elliptical or another machine, jog, swim or do aerobics. Taper off when you approach your preseason and go on to more high-intensity workouts.
Train your ability to apply your muscles for extended periods by doing exercises with approximately 50 percent of your maximum weight or intensity and doing more reps. For example, use dumbbells or resistance bands to perform squats, lunges or dead-lifts, performing Ten to twelve reps, then moving to a different exercise after having a one-minute break. Change exercises each time. For upper-body workouts, add biceps curls, arm raises, flying, chest presses and triceps extensions.
GAME TACTICS
The Six Man Passing Drill
The Six Man Passing Drill is actually a fast and fun drill that develops speed, passing skills, spatial awareness, and lay-up proficiency. Three players will line each of the two outside passing lanes, creating two passing gauntlets. One player should stand on the right sideline at half court. Other two should stand on the right elbows at every end of the court. Another group of three players should get in line in similar fashion on the left side of the court. The rest of the players will divide into two equal lines and assemble as they did for full court lay-ups,
The very first player (the running passer) in each line carries a ball. He begins the drill by passing to the player positioned at the nearest elbow. Then he runs to get the pass back from the elbow player. He should be given the pass amongst the elbow and mid-court. Immediately, he turns and passes to the player around the sideline, who then passes it back between mid-court and also the next elbow. Again, immediately, the running passer dishes the ball towards the player at the next elbow, who bounce passes it back to set the running passer up for a right-handed lay-up. The running passer takes a lay-up, gets his rebound and passes to the next player in line. The running passers shouldn't use the dribble with this drill. Players continue using the drill for six to Ten minutes before switching the lines towards left side. Players must also take turns as passers and running passers.
The 3-on-2 Fast Break Drill
The 3-on-2 Fast Break Drill emphasizes ball handling, passing, shooting, and defensive skills. Start with two players on defense from the back court. One player should be positioned at the top of the key, while the other defender must be positioned in the paint. Three offensive players should arrange on the other end of the court, one in each passing lane. The player in the center lane should have the basketball. The fast break begins when an outside wing shouts, "Outlet!" The center player then passes the ball to the player who called for the ball. The three offensive players run a fast break on the two defenders, trying to score.
When the shot comes up, the shooter sprints to the opposite end of the court to play defense. Both former defenders now run a 2-on-1 fast break. Other two offensive players remain at the opposite end of the court to play defense against the next group of three. To optimize effectiveness, this drill ought to be run continuously. This calls for a minimum of nine players so that individuals can rotate in and out of positions seamlessly. This drill won't polish fundamental skills, additionally it is an excellent conditioning tool.
Seriously, I need to stop righting because I'm almost on the verge of breaking down. I'm starting to think I should have chosen basketball instead; the game is simply too great! Save for the undeniable fact that it is one of the best cardio to lose fat, I wouldn't even have given it a second glance, not until recently. Well, you can't blame me; I LOVE THIS GAME!
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