12 WEEK OFF SEASON STRENGTH AND POWER PROGRAM FOR BASKETBALL PLAYERS PDF

12 WEEK OFF SEASON STRENGTH AND POWER PROGRAM FOR BASKETBALL PLAYERS PDF


Congratulations on taking an important step in maximizing your potential for success on the basketball court.

Your effort and dedication, combined with the information in this program, will help you implement a sound andproductive off-season strength training and power program.

Strength training and conditioning is still a greatly underestimated aspect of preparation for many players and teams.

In order to maximize potential on the basketball court, you must be in great shape.

More specifically, you need to be in great basketball shape. Basketball players are not Olympic lifters or bodybuilders, so they need not train that way.

The importance of strength and power is quite evident in the sport of basketball.

The days of just playing pickup at the gym are over.

It is important to participate in a truly comprehensive strength training and power program in order to improve performance on the court.

The central purpose of this strength and power program is to decrease the occurrence of injury. Basketball is very physically demanding and is most certainly a contact sport.

Making the muscles, ligaments, and tendons of the body stronger will lessen the chance and/or severity of an injury (such as a pulled groin or rolled ankle), and keep a player on the court where they belong.

In addition, a properly implemented strength and power program can improve overall performance.

A player will be able to run faster, jump higher, and box out stronger! The goal of this program is to provide a day by day, safe, efficient, and productive off-season strength training program for players and teams of all levels.

Both male and female players, ages 13 and older, can utilize the principles and guidelines in this program.

IMPORTANT: For any exercises listed with a number and a letter (1A: Dumbbell Squats and 1B: Dumbbell Bench Press), these exercises are to be performed in a superset fashion. Perform one set of 1A: Dumbbell Squats, then move immediately to 1B: Dumbbell Bench Press. Move back and forth until the prescribed number of sets and repetitions are complete.


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