You can’t improve your skills just by playing basketball. Perfect passes and a great jump shot aren't the only skills you need to wreak havoc on the court. You also need to be strong and have good conditioning, which comes as a result of the weight room and running track.
We know this doesn't sound very appealing, because like most athletes, you probably don't get enough opportunities to touch the ball or use your feet on the court. You love the game and basketball is your life. If you had to choose between lifting weights and playing basketball, you would pick up the basketball and rush to the basket without hesitation.
Tim Grover's NBA star clients feel the same way - from veterans like Elton Brand and Shawn Marion to rising stars Andrew Iguodala, Devin Harris and Dwight Howard. These playful cats want nothing more than to play with a ball. But they understand what Grover accomplished in maximizing their athletic potential in all aspects.
As the owner and manager of the Attack Athletic Center in Chicago, Grover has been the best since the days of Jordan and Pippen. He gets players off the court first and helps their games and bodies reach new heights. Grover then used his clients' hunger for the game as motivation and put them on the court to play scrimmages.
But these competitions are not your usual school games or street court showdowns. The team lineup is like the All-Star Game, and the three referees are the official referees of the NBA. Games are formal and intense, pitting stronger players against each other and, more importantly, against weaker players - with the goal of allowing each player to improve his or her game. to a new level.
It's up to Grover to decide who can play. It's up to him to arrange matchups and rotations. If your training isn't productive, you'll be shut out, which means you may miss out on a rare opportunity to guard Michael Jordan on your own. But if you work hard enough in training, you can go out and play 5-on-5, with one point for each goal and the first to score seven points wins.
To give you a taste of the lengths that NBA stars like Dwyane Wade, Quentin Richardson and more go to in order to be a part of the legendary rivalry, Grover provides us with a few of the strategies he has developed for athletes. Methods of weight lifting and conditioning. Check out his recommendations and practice them to see if they keep you on track.
Strength training
Those who are engaged in a certainIt is not accurate to say that athletes in a certain sport only need to strengthen certain parts of their body. Total body strength is essential for any athlete. This means that any exercise requires one part of the body to be stronger than other parts. For basketball players, these areas are the shoulders and legs.
Grover said, "In basketball, your arms are often raised above your head, which requires your shoulders to work. Even if you can't push the opponent away with your arms, you still need to be able to maintain your position on the court. Use your legs and hips to gain your position.”
Grover’s recommendation is to use deadlifts (Deadlift), squats (Squats) and weighted flexion exercises (GoodMornings) to strengthen leg strength; use Standing Alternating Dumbbell Presses (Standing Alternating Dumbbell Presses) to improve shoulder strength; use high Turn (to strengthen the power of these two parts).
"When doing deadlifts, squats and power cleans, keep your knees in line with your feet and your lower back as straight as possible. Push with your hips and legs, keeping your core Tighten (the muscle group) and do the exercise as fast as you can," he said. Weighted flexion exercises are the only exercise that cannot be done quickly as this increases the chance of injury.
Alternate upright dumbbell presses, keep your core tight when lifting the weight overhead, and press quickly.
Deadlift
• Start in a squat with your feet shoulder-width apart and the barbell on the ground
• Grasp the barbell with your palms crossed (one hand holding it forward, one hand holding it backward)
• Keep your feet level and keep your lower back tight
• Use your ankles, knees and hips to spread your body
• Pull the barbell up until you stand completely straight
Upright dumbbell alternating press (Standing Alternating Dumbbell Press)
• Stand upright, tighten your core (muscles), grab the dumbbell, and keep the bell level with your shoulders
• Push the dumbbell in one hand upward until the arm is fully extended
• Body cannot lean forward or backward
• Lower and push the other dumbbell up
Power Clean
• Keep the barbell close to the shin
• Grasp the barbell in the ready position and then enter the deadlift position, locking the back, shoulders up, abdominal muscles and chest flexed
[Note: The so-called ready position means that the feet are spread shoulder-width apart, the knees are bent, the body leans forward, the center of gravity falls on the front of the feet, the chest is raised, and the body remains balanced. ]
• Begin to use your hips and knees to lift the bar upward
• When the barbell is lifted above the knees, start to lift the bar with a second force; use the explosive force of lifting the shoulders to fully expand the hips, knees and ankles.
• Pull the barbell up, keeping the bar close to your chest
• Lower the barbell, bend your knees, and hold the barbell in front of your shoulders in a ready position
Weight-bearing flexion exercises (Good Mornings)
• Stand with the bar on your back and your knees slightly bent
• Use your hips to bend your body forward, keeping your back horizontally tight
• Push your buttocks hard and return to the initial position
Squat
• Start in the ready position, with your toes slightly apart and the barbell on your back
• Keep your eyes on a point on the wall
• Control your body, squat deeply, and maintain good posture until your thighs are parallel to the ground
• Use your heels to support your weight
•Restore to original state, maintaining chest posture during the process
Physical training
Explosiveness and agility are needed to get past defenders off the dribble or to continue to play around with your man, requiring a run from one end of the court to the other (94 feet) for each possession transition. These factors combined with little rest time require top physical fitness from the players.
"Having a lot of physical strength will be a great addition to your team," Grover said. "When you are very physically fit, you can perform in high-intensity games and be more efficient than other players."
To get his clients "very energized," Grover uses running exercises for the first three weeks. Start with a 400-meter sprint, and take a complete rest between each set of movements. The second week, he increased the volume of training laps, and the third week reduced the rest period. Once his athletes have a foundation, Grover continues with on-court conditioning drills that include acceleration, deceleration, cutting and change of direction drills.
"These exercises work really well," Grover said. "After these trainings, your body's energy system can partially recover in about 30 seconds. 30 seconds is roughly the rest time you get during a free throw. Your system can fully recover in about 3 minutes. Recovery, this is equivalent to a timeout in an actual game."
Running practice
EveryCompleted twice a week
Week 1: 5 sets of 400-meter sprint; rest for 3 minutes each time
Week 2: 6 sets of 400-meter sprint; rest for 3 minutes each time
Week 3: 6 sets of 400-meter sprint; rest for 2 minutes each time
Field practice
Practice once a day, 6 days a week; practice the following items alternately every day
Half-full-court practice
• Start from the bottom line
• Run quickly to the center line
• Run quickly back to the bottom line
• Run quickly to the other side of the baseline
• Run quickly back to the bottom line where you started
• Run quickly to the center line
• Run the most distance possible in 60 seconds
• Repeat 3 times, resting 2 minutes between each set
Sideline practice
• Start from one sideline
• Sprint to the other sideline and back
• Run as much distance as possible in 60 seconds
• Repeat 3 times, resting for 2 minutes between each set
Key points of practice: When running in a straight line, you must use your arms, touch the line every time, maintain a continuous stride, and keep your head straight.