Strength

Strength is the ability to exert force. Basketball is a game of movement. Except during timeouts and stoppages in play for rule violations, the game is in constant motion. Effective basketball players work extremely hard to develop the type of muscle strength needed to build up the endurance and stamina needed to successfully compete at a high level. A weak body means that you will likely be a weak basketball player. Muscular strength is important because it will improve your performance on the basketball court.

Muscular strength remains a neglected component during the regular season of basketball, even though focusing on this area strengthens the entire team. Although many basketball players work on muscle building and strength training during the offseason, this program may be neglected during a regular season. The benefits provided by strength-training programs are well worth the extra time and effort required in training schedules.

Reducing Injury

The main reason why strength training benefits players is through injury reduction. Basketball requires huge physical demands on the court, so making your muscles, ligaments and tendons as strong as possible lessens the risk of injury, as well as the severity when injuries occur. A rolled ankle or pulled muscle can put a player out of commission for several games, but focusing on strength training throughout the season keeps these areas strong and toned.

According to Alan Stein, strength and conditioning coach at Dematha Catholic High School in Maryland, a productive in-season program can take as little as 20 minutes twice a week.

Improved Performance

Muscle strengthening exercises improve overall performance. Basketball players must be powerful, fast and have excellent coordination to perform well during games. A strength-training program improves the force that each player produces. The greater the possible force of each player, the higher that they can jump and the faster that they can run. Strength-training programs for basketball focus on the muscle groups responsible for the explosive and powerful movements most beneficial during basketball and improves these areas without causing players to bulk up.

Maintaining Intensity

Although many players focus on strength training during offseason workouts, this area tends to be neglected during the regular season. However, strength quickly diminishes without constant use. In just three weeks, a basketball player can lose the majority of their strength and unless they continue to include strength training in workouts, they will be physically weaker toward the end of the season than at the beginning. A good strength-training program can easily be incorporated into a regular workout, with only a few minutes added onto workout sessions.

Strength-Training Methods

Although strength-training methodologies vary, focus on safety, time efficiency and intensity. The main focus during playing seasons should be addressing the legs, hips, core and upper torso, as well as paying attention to the areas of the body that are especially prone to injury. These include ankles, knees, groin, lower back and hands. Basketball pushups, pullups, dips, barbell curls and seated rows are some of the popular choices included in strength and conditioning basketball programs. An in-season strength training program can be similar to an out-of-season program, with some variations to reduce the time required.

Developing your leg muscles through exercises such as squats, lunges, jumps, calf raises and sprints can greatly increase your speed, agility and your ability to jump. Each of these attributes is vitally important to becoming a successful basketball player. Strong leg muscles often translate into explosiveness and will allow you to stop and change directions quickly. This quickness can set you apart from slower opponents by allowing you to play more effective defense and get to the basket more easily on offense.

Hustle and Flow

When you think about the muscles needed to become a successful basketball player, you may not think of your heart and lungs. Exercising directs blood flow toward muscles that are being used and that blood travels back to the heart more quickly than it does while you are at rest, enlarging the left ventricle and putting less stress on your body. Blood is also being pumped to and from your lungs at an elevated rate via your pulmonary blood vessels, increasing lung capacity and, thus, increasing your overall stamina and endurance.

Sinking It

Success in basketball depends greatly on your ability to put the ball in the basket. Leg strength, upper body strength and even fingertip strength all dictate how well you shoot the basketball. Developing muscle strength in your shoulders, wrists and fingertips will allow you to shoot the ball from further away with greater accuracy and less effort. Increased shooting range makes it harder for the defense to guard you and easier for you to score points.