Playing college basketball is quite different from playing professional basketball. For instance, the timing clocks are set differently, rules governing defense, possession and fouls vary; and the season schedules are shorter for college basketball leagues than for the professional leagues. Owing to these seemingly subtle differences,the physical stamina and endurance required for players in each league will vary too.
A college basketball workout program should be designed to train unique strengths suitable for longer play without rest. So how does a college basketball team exercise for the required mobility, speed, strength, hand-eye coordination and stamina? They need an efficient and effective warm up schedule like the one described here. we can learn more about the basketball workout plan here.
Light warm ups are prerequisite for any physical sport, both during team practice and prior to the actual game. Focus mainly on stretching and flexibility warm ups. These are essential to increase mobility and stamina while strengthening the body. The major purpose for this is to ease the players’ body into intense physical activity and avoid injuries.
Calf and Heel stretches
Running laps round the court is often the best practice to stretch and tone the players’ legs in preparation for the taxing runs during a basketball game. Follow the laps with leg stretches against a wall or hard vertical surface. First lean against a wall, ensuring the heels remain rooted to the floor and the legs remain straight stretch along the calves. Repeat this while bending the knees to stretch the achilles tendons.
Full body Stretching exercises
The team should try various stretch exercise routines to warm the legs and prepare the joints for workout. Jumping exercises, such as with a skipping rope are usually a good start.
Follow these up with a series of full body stretch exercises, focusing on the major muscle groups such as the upper and lower back, shoulders and hamstrings.
For stretching and strengthening the hamstrings, the players should lie on their backs and lift their legs upwards towards their bodies, one leg at a time.
Then teammates should sit in pairs on the floor facing each other, bend their knees and stretch their legs as wide as possible. In this position hold hands and pull each other forwards and upwards. This exercise stretches the upper back muscles, preparing the players for shooting and reaching rebounds.
Weight lifts are ideal for stretching the shoulders and training lower back muscles. However, a proper Weightlifting Routine must be followed to avoid over-exerting players at levels that their bodies are not prepared for. It is safe to start off with bench presses, dumbbell presses and pull-ups. Advance weight lifts can then be integrated into the college basketball workout program as the team progresses.
Playing basketball requires speed and agility. Members of the team can practice this by doing sprints in the court, and breaking off the sprints abruptly.
Have the team finish off the workout with a couple of drill jogs around the court to increase the flexibility of the players. This includes running while doing skips, crossover steps, butt kicks, high knee extensions and ankle flips.
Now the team is ready to start basketball practice.