Now, I'm not bluffing or teasing; you've just got to see me. I am aware I've been talking to you above the air (internet is air) and we possibly may never met (except you've run across me around the streets; I doubt you would know me). But seriously, you've just got to see how tall I am... believe me, I'm real tall. Back then in school, I used to be teased as the tall dude who chose to waste his gift. Not even my parents could persuade me to join the basketball team. Now see what I have appeared becoming... a writer. To remain frank, I don't think I regret not playing basketball. Because going through the good side of the story, I could (through my writings) reach out to just anyone - even basketball players. However, not many are as mysterious and nerdy as I am and that's why we have basketball players. And now I am on your team guys. I'm endorsing your sport as one of the best cardio to lose fat. What symbiotic relationship...
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 weight loss gain from basketball comes from the cardiovascular activity of running the court. For the best calorie burn, play full-court basketball and also be active during the game. Tend not to spend excessively playing well below a full effort or resting. Right after the game, do 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 weight in a healthy rate of one to two pounds weekly demands a calorie deficit of 500 to at least 1,000 calories daily. Faster weight loss may produce a loss in lean muscle or water. Eat enough carbohydrates so that your body can use protein to replenish muscle tissue. Restricting carbohydrates will force your body to destroy muscular mass to utilize amino acids for fuel. Eating adequate calories equilibrium of protein, carbohydrates and fats - will encourage fat burning and not merely weight reduction.
Strength Exercises
Push-ups are another staple of strength and conditioning programs, but by adding a basketball in the exercise, basketball players may add a sport-specific element into this classic move. Instead of performing a normal push-up with both hands on the floor, place one hand on the top of a basketball and perform positions of 10-15 reps, then repeat for the opposite side. By unbalancing the push-up position one side with the additional height of your basketball, the athlete has to make use of muscles on each side of the body independently - great for developing strength in his weaker hand. The basketball push-up will also improve hand strength required for strong ball-handling, passing and catching.
An added boost of agility in the core muscles, hips, legs and feet can make a big impact on a player's game for both ends within the court. In every agility drill, a player must be compelled to change directions adjust speeds, like in the exact zigzag drill. Begin the drill by standing under the basket and sliding along the baseline in a defensive stance to 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 once more to the sideline then back-pedal to the baseline. Run the drill on both sides of the court to enhance 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 surely an asset for any basketball player, the sport often requires players to leap very high in the atmosphere many times, like when players battle for rebounds, close out on shooters or shoot multiple shots. That's why players must have a second and third jump as strong as the first that they can develop using backboard or net touches. To carry out the exercise, stand beneath a backboard and set the backboard or net as the target, based on ability. Jump off two feet with knees slightly bent and arms reaching vertically toward your target. Repeat this jump as often as you can for 1 minute and count each touch to measure your progress. Perform 2 or 3 sets of this exercise during your workout twice a week and see your vertical leap grow.
Muscle Exercises
Lift heavy weights (in close proximity to your maximum) in the off-season to build muscle. Perform 3-5 reps of exercise, take a break for a few minutes then repeat the set. Accomplish this 3 to 5 times before moving onto another exercise. To build your legs muscles, do squats, dead-lifts, leg presses and lunges. While in the off-season; work on aerobic conditioning. Exercise at 70 percent to Eighty percent of your maximum pulse rate or at a pace much like jogging. You can jump rope, try a treadmill, elliptical or other machine, jog, swim or do aerobics. Taper off as you approach your preseason and proceed to more high-intensity workouts.
Train your capability to apply your muscles for extended periods by doing exercises with approximately 50 % of one's maximum weight or intensity and doing more reps. For example, use dumbbells or resistance bands to do squats, lunges or dead-lifts, performing 10 to 12 reps, then moving to a new exercise after having a one-minute break. Change exercises each and every 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 a fast and fun drill that develops speed, passing skills, spatial awareness, and lay-up proficiency. Three players will line each one of the two outside passing lanes, creating two passing gauntlets. One player should get up on the right sideline at half court. The other two should stand in the right elbows at each end of the court. Another set 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 first player (the running passer) in each line has a ball. He begins the drill by passing for the player positioned at the closest elbow. Then he runs to get the pass back from the elbow player. He should get the pass between your elbow and mid-court. Immediately, he turns and passes for 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 should never make use of the dribble in this drill. Players continue with the drill for 6 to Ten minutes before switching the lines to the 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 needs to be positioned on top of the key, while the other defender must be positioned in the paint. Three offensive players should set up at the opposite end in the court, one in each passing lane. The player in the center lane must have the basketball. The fast break begins when the outside wing shouts, "Outlet!" The middle player then passes the ball to the player who called for the ball. The 3 offensive players run a fast break on the two defenders, planning 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 have to stop righting because I'm almost on the verge of breaking down. I am beginning to think I should have chosen basketball instead; the sport is simply too great! Save for the proven fact that it is one of the best cardio to get rid of fat, I wouldn't have given it a second glance, not until recently. Well, you can't blame me; I LOVE THIS GAME!
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 weight loss gain from basketball comes from the cardiovascular activity of running the court. For the best calorie burn, play full-court basketball and also be active during the game. Tend not to spend excessively playing well below a full effort or resting. Right after the game, do 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 weight in a healthy rate of one to two pounds weekly demands a calorie deficit of 500 to at least 1,000 calories daily. Faster weight loss may produce a loss in lean muscle or water. Eat enough carbohydrates so that your body can use protein to replenish muscle tissue. Restricting carbohydrates will force your body to destroy muscular mass to utilize amino acids for fuel. Eating adequate calories equilibrium of protein, carbohydrates and fats - will encourage fat burning and not merely weight reduction.
Strength Exercises
Push-ups are another staple of strength and conditioning programs, but by adding a basketball in the exercise, basketball players may add a sport-specific element into this classic move. Instead of performing a normal push-up with both hands on the floor, place one hand on the top of a basketball and perform positions of 10-15 reps, then repeat for the opposite side. By unbalancing the push-up position one side with the additional height of your basketball, the athlete has to make use of muscles on each side of the body independently - great for developing strength in his weaker hand. The basketball push-up will also improve hand strength required for strong ball-handling, passing and catching.
An added boost of agility in the core muscles, hips, legs and feet can make a big impact on a player's game for both ends within the court. In every agility drill, a player must be compelled to change directions adjust speeds, like in the exact zigzag drill. Begin the drill by standing under the basket and sliding along the baseline in a defensive stance to 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 once more to the sideline then back-pedal to the baseline. Run the drill on both sides of the court to enhance 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 surely an asset for any basketball player, the sport often requires players to leap very high in the atmosphere many times, like when players battle for rebounds, close out on shooters or shoot multiple shots. That's why players must have a second and third jump as strong as the first that they can develop using backboard or net touches. To carry out the exercise, stand beneath a backboard and set the backboard or net as the target, based on ability. Jump off two feet with knees slightly bent and arms reaching vertically toward your target. Repeat this jump as often as you can for 1 minute and count each touch to measure your progress. Perform 2 or 3 sets of this exercise during your workout twice a week and see your vertical leap grow.
Muscle Exercises
Lift heavy weights (in close proximity to your maximum) in the off-season to build muscle. Perform 3-5 reps of exercise, take a break for a few minutes then repeat the set. Accomplish this 3 to 5 times before moving onto another exercise. To build your legs muscles, do squats, dead-lifts, leg presses and lunges. While in the off-season; work on aerobic conditioning. Exercise at 70 percent to Eighty percent of your maximum pulse rate or at a pace much like jogging. You can jump rope, try a treadmill, elliptical or other machine, jog, swim or do aerobics. Taper off as you approach your preseason and proceed to more high-intensity workouts.
Train your capability to apply your muscles for extended periods by doing exercises with approximately 50 % of one's maximum weight or intensity and doing more reps. For example, use dumbbells or resistance bands to do squats, lunges or dead-lifts, performing 10 to 12 reps, then moving to a new exercise after having a one-minute break. Change exercises each and every 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 a fast and fun drill that develops speed, passing skills, spatial awareness, and lay-up proficiency. Three players will line each one of the two outside passing lanes, creating two passing gauntlets. One player should get up on the right sideline at half court. The other two should stand in the right elbows at each end of the court. Another set 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 first player (the running passer) in each line has a ball. He begins the drill by passing for the player positioned at the closest elbow. Then he runs to get the pass back from the elbow player. He should get the pass between your elbow and mid-court. Immediately, he turns and passes for 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 should never make use of the dribble in this drill. Players continue with the drill for 6 to Ten minutes before switching the lines to the 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 needs to be positioned on top of the key, while the other defender must be positioned in the paint. Three offensive players should set up at the opposite end in the court, one in each passing lane. The player in the center lane must have the basketball. The fast break begins when the outside wing shouts, "Outlet!" The middle player then passes the ball to the player who called for the ball. The 3 offensive players run a fast break on the two defenders, planning 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 have to stop righting because I'm almost on the verge of breaking down. I am beginning to think I should have chosen basketball instead; the sport is simply too great! Save for the proven fact that it is one of the best cardio to get rid of fat, I wouldn't have given it a second glance, not until recently. Well, you can't blame me; I LOVE THIS GAME!
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