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Find Solutions to Your Basketball Training Needs

Basketball Strength Training

Although it is an extremely valuable tool for long-term basketball development, careful consideration must be given to how much muscle is build up through strength training. Being an intensely anaerobic sport, carrying around any unneccesary weight will make getting up and down the court, or elevating, increasingly difficult.

Basketball players should be focusing primarily on strength and power with a limited emphasis on building muscle, unless there is an individual-specific need.

Core stability work is also key, as it will improve posture and limit early fatigue in games. It will also transfer over to better speed and agility, not to mention improving your vertical.

Leg strength training SHOULD NOT be avoided. A multi-directional approach to lower body training, combined with upper body and core work will go a long way to the development of basketball players.

Since you have relatively little room to spare when trying to shoot a basketball through a hoop, good shooters simply must have great vision. There are some cutting-edge training ideas out there that incorporate balance, strength and sports vision training all into a series of challenging drills. Those that know how to use these properly can gain an even greater advantage for their athletic development.


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Basketball Speed Training

Although sprint training certainly won't hurt, the emphasis here should be on multi-directional quickness and basic agility movements.

The fundamental skills of shuffling and crossover running are usually poor with most younger players. Improved technique with these skills can make a huge difference in performance, particularly on the defensive end of the court.

Being able to make quick, sharp cuts on offense can help get separation from a defender. On the other side of the ball, this can help you to stay on your player in man-to-man defensive schemes. Basketball players must use optimal foot positions in order to maximize their natural quickness and change-of-direction abilities.

Those who tend to fatigue late in games should focus on conditioning drills that target the type of effort produced in games. This means long-distance jogging and similar slow-paced drills are of little benefit to a basketball player. Short burst sprints, shuttle runs, and multi-directional agilities are a much better idea.

Injury Prevention for Basketball

The #1 goal here is to limit overuse injuries in the lower body. Jumper's knee, Achilles tendonitis, and even stress fractures are relatively common for those who play a lot of basketball.

In training, very careful consideration must be given to how much extra stress is put on the lower body. Plyometrics, although beneficial for improving jumping power, can easily be overdone and cause more problems than they solve.

Ankle sprains are another common injury in basketball. Incorporating balance and coordination training will help to keep you out of positions that cause sprains while also strengthening the muscles, tendons, and ligaments surrounding this relatively unstable joint. This is your best defense against severe damage.

Strains to the ligaments in the knee (ACL, MCL mostly) often occur in non-contact situations, and usually come from poor change of direction technique. An improvement in these fundamental skills can lower your chance of knee injuries.

To a lesser extent, shoulder injuries can come up from overuse in shooting. Carefully balancing the amount of shooting with your workout plan can prevent any problems here.

Youth Basketball Training Considerations

This is not a sport that fits well for kids who do not like to expend lots of energy. Younger players need be constantly active in a variety of movement-based games. Just getting out and playing unstructured games with some friends, or participating in other sports outside of basketball season will prepare you for the incredible pace seen at higher levels of the sport.

Great coordination, body control, and vision can and should be trained early in life, but in a fun and engaging way. Hand-eye coordination and balance are also very trainable with young players. Running and cutting footwork will improve naturally by staying active, but they can be further enhanced with some coaching guidance to make you even quicker as you mature.

In addition, simple changes like working both the left and right hands while dribbling, shooting, and passing are also great ways to build a coordination foundation in youth basketball players.

Basketball Position-Specific Concerns

For those who play down low and need to fight for position, an increased training emphasis on lower body strength would be valuable.

Backcourt players would greatly benefit from becoming as quick and explosive as possible. You can build these in training with strength work, plenty of practice on the court, and elite speed and agility training.

Basketball Game Intelligence

Need a more effective way to get your players to play with more intensity?

Are you sick of saying to yourself 'What are they thinking out there?'

Would you like to get through to all of your players in a way that will make them more receptive to your coaching guidance?

You can begin moving towards all of these things, and more, by getting involved in our Sports Axiology program, coming to Massachusetts through Power Source in the Fall of 2010.

Basketball Training at Power Source

The earlier you begin an age-appropriate training program, the greater your athletic develpment will be. We run programs for age 7-10 athletes in Central Massachusetts that target coordination, speed, quickness, and bodyweight strengh.

All basketball players past this age can greatly benefit from a carefully crafted workout program for their specific needs, which we provide in all of our elite training programs. These include many cutting-edge techniques to build explosive power and stay injury free.

Teams in Massachusetts or New Hampshire may be interested in our Game Speed 101, 204, and 406 clinics, which most effectively target the speed and agility needs for basketball. And we have a pre-season conditioning program for those who need to get in better shape.

Our coaching staff is certified by:

Power Source Training Centers, Inc., 12 Sawtelle Road  Leominster, MA, 01453
Phone: 978.798.1391 – E-Mail:

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