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How to Increase Stamina in Basketball with Physical Exercises

By agung05 Dec 07, 2010 887 Words
How to Improve Stamina in Basketball with Physical Exercises

Basketball is a sport that needs high stamina, because basketball is a fast and energetic sport. Adrenaline is high in every game makes heart rate beating faster and only people who have high stamina that can hold out to play until the end of the game. Basketball players have to train hard to build the stamina in order to the body does not get tired quickly when playing basketball. Basketball players can do many training to improve stamina, and the best way to stamina is physical exercises. Physical exercises are very important to improve stamina of basketball players; players who never do physical exercises do not have enough stamina to play basketball until the end of the game. It is easy to improve stamina in basketball by following these three instructions, which are doing interval training, suicide training, and jumping rope.

The first exercise to improve stamina for basketball players is interval training. Interval training translates into the game of basketball at times when there is fast running mixed in with jogging. Begin the exercises with warming up 5 to 10 minutes; warming up by jogging 1 to 3 laps around the court. After do warming up, start the main exercises which is interval training. Do the interval training with distance 100 meters, do sprint 50 meters, then jogging 50 meters, and walk back; or with distance 100 meters, do sprint 50 meters, then stride 50 meters, and walk back. Basketball players can manage the distance to do the interval training. After do interval training, take a short break for 15 minutes before start the next exercise. Interval training is helping to improve the stamina of basketball players and key in to reach the fullest potential as a basketball player.

The next exercise is suicide training which is one of physical exercises in basketball to improve stamina and quickness to dribble of basketball players. Suicide is technical term for sprint training in basketball. After take a short rest, basketball players can continue to start the suicide training. Start suicide training from the baseline, run to the free-throw line, touch the floor and run back to the baseline. Then, run to half-court line, touch the floor and run back to the baseline. Then, go to the free-throw line opponent, touch the floor and run back. Finally, run coast-to-coast, touch the other baseline and run back. In this case do not slow down or stop running. Try this particular move for 20 minutes and then take a short break for 15 minutes to continue the next exercise. Suicide exercise is very useful to improve stamina and quickness to dribble for basketball players.

The last exercise to improve stamina in basketball is doing jumping rope. Jumping rope is body exercise and it is excellent to improve stamina and footwork, especially for basketball players. After take a short break, basketball players continue jumping rope training. Firstly, choose the rope in accordance with the desired size. With rope folded in half, the rope should reach nearly to the shoulders of basketball players who would practice. Then, grab the jump rope by its ends, or the handles, one handle for each hand. Put the jump rope behind butt and let the loop hang behind crotch. Throw the jump rope over head and when it meets feet jump over it. After get better at jumping rope forwards, do the other trick of jumping rope; try to do jumping rope backwards. Start with the rope in front of feet and throw it over head to the back. Jump over the rope when it reaches the foot. Try this particular move for 15 minutes. A lot of people make mistake of bending the knees because it is easier to do the jumping rope. With doing jumping rope exercise, basketball players can build strong stamina and vertical jumping.

Improving the stamina of basketball players is not difficult. By doing physical exercises such as interval training, suicide training, and jumping rope training routinely; these would make basketball players more quickly to have strong stamina. Physical training begins with warming up for 5 to 10 minutes, and then continues with the main exercises. The first is interval training which is doing by combining sprints and jogging with a distance of 100 meters or more. After do the interval training take a short break for 15 minutes. Continue with suicide exercises for 20 minutes, and then break for 15 minutes. The last exercise is jumping rope training, do jumping rope training for 15 minutes. Finish off all the exercises with flexibility exercises. In this case, the important things are managing the time for training and do the physical exercises regularly. With doing physical exercises for 1 to 2 hours each day, the stamina of basketball players can improve quickly.

Bibliography

1. http://www.ehow.com/how_4830064_build-stamina-basketball.html 2. http://findarticles.com/p/articles/mi_m1608/is_10_23/ai_n21119011/pg_2/?tag=content;col1 3. http://basket-beezer10.blogspot.com/2010_03_01_archive.html 4. http://www.ehow.com/way_5434775_stamina-building-exercises.html 5. http://www.ehow.com/way_5128431_tips-building-stamina.html 6. http://guidetocoachingbasketball.com/training.htm

7. http://www.wikihow.com/Jump-Rope
8. http://www.wikihow.com/Perform-Interval-Training
9. http://papatoto.com/article/936794582344/Kobe_Bryant's_workout_plan_

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