Now, I am not bluffing or teasing; you’ve just got to hear 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…
Permit me to guess; you question is, “Can basketball help to get rid of fat?” Well, the answer will be; YES it will! Playing basketball can significantly lower body fat; if you make hardly any other changes except to add one vigorous hour of basketball every day, you will burn approximately 1,000 calories per day. This would produce a loss of 2 pounds each week. When you consume an adequate amount of calories and carbohydrates, then this loss should come from body fat rather than lean muscle or water. Basketball involves a fair degree of running, quick start-and-stop movements and coordination. Basketball burns 0.097 calories per pound a minute. A 160-pound man playing vigorous full-court basketball for one hour burns approximately 930 calories. Exactly the same man would only burn 730 calories cycling at 19 miles per hour or 710 calories running 6 mile per hour. Basketball really is one of the better cardio to burn fat because when compared with other cardio exercises it’s got higher calorie burn efficiency.
No specific moves in basketball boosts weight loss as the weight reduction profit from basketball that arises from the cardiovascular activity of running the court. For the best calorie burn, play full-court basketball and also be active during the game. Do not spend extended periods playing well below a full effort or resting. After the game, do a little full-court transition drills that include running the size of the court to transition from offense to defense. These drills will improve basketball skills and burn additional calories. Losing body mass in a healthy rate of one to two pounds a week demands a calorie deficit of 500 to 1,000 calories a day. Faster weight loss may result in a loss in lean muscle or water. Eat enough carbohydrates so your body will use protein to replenish muscle tissue. Restricting carbohydrates will force your body to destroy down muscle tissue to use amino acids for fuel. Eating adequate calories equilibrium of protein, carbohydrates and fats – will encourage weight loss and not just fat loss.
Push-ups are another staple of strength and conditioning programs, but by adding a basketball into the exercise, basketball players may add a sport-specific element into this classic move. Rather than performing a normal push-up with both hands on the ground, place one hand on top of a basketball and perform positions of 10-15 reps, then repeat on the opposite side. By unbalancing the push-up position one side with the additional height of the basketball, the athlete is forced to use muscles on each side of the body independently – perfect for developing strength in the weaker hand. The basketball push-up can even improve hand strength necessary for strong ball-handling, passing and catching.
An added boost of agility in the core muscles, hips, legs and feet can make a big impact on a player’s game for both ends within the court. In every agility drill, a player must be compelled to change directions adjust speeds, like in the exact zigzag drill. Begin the drill by standing under the basket and sliding along the baseline in a defensive stance to 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 once more to the sideline then back-pedal to the baseline. Run the drill on both sides of the court to enhance lateral movement and agility in both directions.
Running stadium stairs in a local stadium, track or gym is a staple of athletic working out 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 like importantly, by touching every step of the stairs, an athlete simulates the small, quick steps that translate on the basketball court, where he must chop his feet on defense or make sharp, quick cuts on offense.
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.
Lift heavy weights (in close proximity to your maximum) in the off-season to build muscle. Perform 3-5 reps of exercise, take a break for a few minutes then repeat the set. Accomplish this 3 to 5 times before moving onto another exercise. To build your legs muscles, do squats, dead-lifts, leg presses and lunges. While in the off-season; work on aerobic conditioning. Exercise at 70 percent to Eighty percent of your maximum pulse rate or at a pace much like jogging. You can jump rope, try a treadmill, elliptical or other machine, jog, swim or do aerobics. Taper off as you approach your preseason and proceed 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.
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 very first player (the running passer) in each line carries a ball. He begins the drill by passing to the player positioned at the nearest elbow. Then he runs to get the pass back from the elbow player. He should be given the pass amongst the elbow and mid-court. Immediately, he turns and passes to 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 shouldn’t use the dribble with this drill. Players continue using the drill for six to Ten minutes before switching the lines towards 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.
When 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 against the next group of three. To optimize effectiveness, this drill should be run continuously. This requires at least nine players to ensure individuals can rotate in and out of positions seamlessly. This drill won’t polish fundamental skills, additionally it is a great conditioning tool.
Seriously, I need to stop righting because I’m almost on the verge of breaking down. I’m starting to think I would have chosen basketball instead; the game is just too great! Save for the fact that it is one of the best cardio to burn fat, I wouldn’t have given it the second glance, not until now. Well, you can’t blame me; I LOVE THIS GAME!