By Christian Blake
Now, I am not bluffing or teasing; you've just got to see me. I know I am speaking with you over the air (internet is air) and we will possibly never met (except you've run across me on the streets; I doubt you'll even know me). But seriously, you've just got to find out how tall I am... believe me, I'm real tall. In those days in high school, I used to be teased as being the tall dude who chose to waste his gift. Not even my parents could persuade me to sign up for the basketball team. Now see what I have ended up becoming... a writer. Being frank, I don't think I regret not playing basketball. Because going through the bright side in the story, I'm able to (through my writings) reach just anyone - even basketball players. However, not every person is as mysterious and nerdy as I am which is why we have basketball players. Now I'm on your own team guys. I am endorsing your sport on the list of best cardio to burn fat. What a symbiotic relationship...
Let me guess; you question is, "Can basketball help to shed fat?" Well, the reply is; YES it could! Playing basketball can significantly lower excess fat; if one makes no other changes except to add one vigorous hour of basketball each day, you'll burn approximately 1,000 calories a day. This would lead to a decrease of 2 pounds each week. If you consume an ample amount of calories and carbohydrates, then the loss should originate from body fat instead of lean muscle mass or water. Basketball involves a good amount of running, quick start-and-stop movements and coordination. Basketball burns 0.097 calories per pound per minute. A 160-pound man playing vigorous full-court basketball for just one hour burns approximately 930 calories. The same man would only burn 730 calories cycling at 19 miles-per-hour or 710 calories running 6 miles per hour. Basketball is really one of the best cardio of burning fat because when compared to other cardio exercises it's got higher calorie burn efficiency.
No specific moves in basketball increases weight loss as the weight loss gain from basketball comes from the cardiovascular activity of running the court. For the best calorie burn, play full-court basketball and also be active during the game. Tend not to spend excessively playing well below a full effort or resting. Right after the game, do some full-court transition drills which include running the capacity of the court to transition from offense to defense. These drills will improve basketball skills and burn additional calories. Losing body weight in a healthy rate of one to two pounds weekly demands a calorie deficit of 500 to at least 1,000 calories daily. Faster weight loss may produce a loss in lean muscle or water. Eat enough carbohydrates so that your body can use protein to replenish muscle tissue. Restricting carbohydrates will force your body to destroy muscular mass to utilize amino acids for fuel. Eating adequate calories equilibrium of protein, carbohydrates and fats - will encourage fat burning and not merely weight reduction.
Strength Exercises
Push-ups are another staple of strength and conditioning programs, but by adding a basketball in the exercise, basketball players may add a sport-specific element into this classic move. Instead of performing a normal push-up with both hands on the floor, place one hand on the top of a basketball and perform positions of 10-15 reps, then repeat for the opposite side. By unbalancing the push-up position one side with the additional height of your basketball, the athlete has to make use of muscles on each side of the body independently - great for developing strength in his weaker hand. The basketball push-up will also improve hand strength required for strong ball-handling, passing and catching.
An added boost of agility in the core muscles, hips, legs and feet can create a big impact on a player's game for both ends within the court. In any agility drill, a player must be compelled to change directions and alter speeds, such as in the zigzag drill. Begin the drill by standing underneath the basket and sliding on the baseline in a defensive stance towards the corner. Then sprint diagonally to the free-throw line and slide laterally again to the sideline. Repeat the diagonal sprint to the half-court line, slide again to the sideline then back-pedal to the baseline. Run the drill on both sides of the court to boost lateral movement and agility in both directions.
Running Exercises
Running stadium stairs at the local stadium, track or gym has become staple of athletic training for years, and then for strong reason. Running stadium stairs - touching each step and alternating between running forward, backward and laterally - improves lower-body strength and builds endurance in the legs and lungs. Just as importantly, by touching every step of the stairs, an athlete simulates the little, quick steps that translate on the basketball court, where he must chop his feet on defense or make sharp, quick cuts on offense.
Jumping Exercises
While a lofty vertical leap is definitely an asset to any basketball player, the game often requires players to jump very high in the atmosphere many times, such as when players battle for rebounds, close out on shooters or shoot multiple shots. That's why players need to have a 2nd and third jump as strong as the first, that they can develop using backboard or net touches. To carry out the exercise, stand underneath a backboard and set the backboard or net as your target, based upon ability. Jump off two feet with knees slightly bent and arms reaching vertically toward your target. Do this jump as often as you possibly can for just one minute and count each touch to measure how well you're progressing. Perform two or three sets of this exercise in your workout twice weekly and watch your vertical leap grow.
Muscle Exercises
Lift heavy weights (close to your maximum) during the off-season to develop muscle. Perform 3 to 5 reps of exercise, relax for a few minutes then repeat the set. Repeat this 3-5 times before moving onto another exercise. To develop your legs muscles, do squats, dead-lifts, leg presses and lunges. In the off-season; work on aerobic conditioning. Exercise at 70 percent to 80 % of your respective maximum heart rate or at a pace similar to jogging. You could jump rope, try a treadmill, elliptical or another machine, jog, swim or do aerobics. Taper off when you approach your preseason and go on to more high-intensity workouts.
Train your ability to apply your muscles for extended periods by doing exercises with approximately 50 percent of your maximum weight or intensity and doing more reps. For example, use dumbbells or resistance bands to perform squats, lunges or dead-lifts, performing Ten to twelve reps, then moving to a different exercise after having a one-minute break. Change exercises each time. For upper-body workouts, add biceps curls, arm raises, flying, chest presses and triceps extensions.
GAME TACTICS
The Six Man Passing Drill
The Six Man Passing Drill is really a fast and fun drill that develops speed, passing skills, spatial awareness, and lay-up proficiency. Three players will line each of the two outside passing lanes, creating two passing gauntlets. One player should climb onto the right sideline at half court. Other two should stand at the right elbows at every end of the court. Another group of three players should line up in similar fashion on the left side of the court. The remaining players will divide into two equal lines and assemble as they did for full court lay-ups,
The first player (the running passer) in each line has a ball. He begins the drill by passing for the player positioned at the closest elbow. Then he runs to get the pass back from the elbow player. He should get the pass between your elbow and mid-court. Immediately, he turns and passes for the player around the sideline, who then passes it back between mid-court and also the next elbow. Again, immediately, the running passer dishes the ball towards the player at the next elbow, who bounce passes it back to set the running passer up for a right-handed lay-up. The running passer takes a lay-up, gets his rebound and passes to the next player in line. The running passers should never make use of the dribble in this drill. Players continue with the drill for 6 to Ten minutes before switching the lines to the left side. Players must also take turns as passers and running passers.
The 3-on-2 Fast Break Drill
The 3-on-2 Fast Break Drill emphasizes ball handling, passing, shooting, and defensive skills. Start with two players on defense from the back court. One player should be positioned at the top of the key, while the other defender must be positioned in the paint. Three offensive players should arrange on the other end of the court, one in each passing lane. The player in the center lane should have the basketball. The fast break begins when an outside wing shouts, "Outlet!" The center player then passes the ball to the player who called for the ball. The three offensive players run a fast break on the two defenders, trying to score.
As soon as the shot comes up, the shooter sprints to the opposite end of the court to play defense. Both former defenders now run a 2-on-1 fast break. The other two offensive players remain at the opposite end of the court to play defense up against the next group of three. To maximize effectiveness, this drill should be run continuously. This involves a minimum of nine players so that individuals can rotate in and out of positions seamlessly. This drill won't polish fundamental skills; it is also an awesome conditioning tool.
Seriously, I have to stop righting because I'm almost on the verge of breaking down. I am beginning to think I should have chosen basketball instead; the sport is simply too great! Save for the proven fact that it is one of the best cardio to get rid of fat, I wouldn't have given it a second glance, not until recently. Well, you can't blame me; I LOVE THIS GAME!
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