Basketball Tip
Basketball Tip: Off Season Training & Conditioning Tips for Intermediate to Advanced Players (How to Stay in Shape)
A crucial part of every player’s game is staying in shape in the off season. Not only does staying fit keep your body healthy, it also keeps your mind sharp. Training your body in the off season will give you a massive advantage over your opponents come next season, and will overall make you feel better and build your confidence. Here are a few things our directors at Nike Basketball Camps teach to boost your stamina, mindset, and technique.
Cardio
In the game of basketball cardio comes in many forms. From sprinting up and down the court, getting low on defense, and successfully staying 100% locked in, you must have a proper stamina. In the off-season, get in the habit of going out to your local track and jogging. This will build your cardiovascular endurance and lead to longer periods of energy within game.
Shuttle Runs are another great cardio exercise you can add to your routine. They consist of short high intensity sprints repeatedly. To start, begin at baseline and run to the free throw line and back, then to the top of the key and back, then to the half court and back, and finally to full court, then rest. Shuttle runs will help you prepare for transition from offense to defense more efficiently.
Strength and Resistance Training
When it comes to being dominant on the court, strength training is the answer. Lifting and using bands for resistance can build your muscle mass and set you apart from your teammates and opponents. The most important part of strength and resistance training is maintaining proper form. To start, focus on high rep low weight sets to perfect your form. This is key. Resistance training is not just about lifting heavy weights. Once you start perfecting your form you can begin to get into program. Formulate a plan on what days you will rest and what days you will hit certain muscle groups. Resistance training everyday can lead to overuse injuries, so it is crucial you give your muscles time to rest and recover.
Nutrition
Great off-season training habits don’t only include physical exercise. Arguably, the most important part of off-season work is your diet. Eating healthy protein rich diets will lead to you feeling and playing better. Try to avoid processed foods or fast food and turn your focus to eating whole foods like fruits, veggies, poultry. In addition to following a nutritious diet you must remember to hydrate. Water helps your body clean out toxins, increases cell function, and keeps your body and mind balanced. Eating healthy is a hard routine to get into, but once you begin to make the switch your body and your basketball ability will immediately thank you.
If you can practice these habits consistently in the off season you will begin to see a major upgrade to your stamina and endurance. Check out more basketball conditioning tips at and get better this summer at a Nike Basketball Camp near you.