Well the christmas hoildays has just arrived meaning I get 5 weeks off from school were I get to really try get my self in shape and well I am wondering how can I improve me speed since im not the fastest of basketball players out there and I would really like to be since I play the guard position.any help ?
Masturbation.But really, just run and run and run. Not exactly endurance running just a lot of sprinting. Basically anything that will work your muscles used for running will help. Not everyone is born fast, so you gotta make do with what you have.Wait... 5 WEEKS!? Luuucky.
Well I do HIIT. (High Intensity Interval Training) Basically it is used to burn the max fat and at the same time not lose your muscle. Here is what I do.1. 3 Minute warmup jog2. Sprint 30-40 seconds3. Walk 1:00-2:00 (depends how good of shape you are)4. Repeat steps 2 and 3 about 7 times.5. Cool down walk. Also make sure you stretch well. Especially your hamstrings. Do HIIT 2 or 3 times a week. Any more and you might get injured or burned out. You might want to do more endurance running as well like a 3 mile run once or twice a week.
that will help also but to get agile and fast seriously speed ladders- Mavs is right tho short hard sprints is good too but wont make you agile
kk this is good stuff, thanks guysand im natrually not that fast of a person so this stuff should help out.
go to the gym and do stairmaster if you wanna get in good shape..then start running and doing sprintswell not consecutivelybut spend a week or two getting in real good shape by doing stairmaster and other cardio excercisesthen start running..build it up though...start off with like a mile..then do 1.5 miles..then 2 miles..then 2.5 miles..etc etc
<div class='quotetop'>QUOTE (playaofthegame @ Dec 17 2006, 02:51 AM) <{POST_SNAPBACK}></div><div class='quotemain'>go to the gym and do stairmaster if you wanna get in good shape..then start running and doing sprintswell not consecutivelybut spend a week or two getting in real good shape by doing stairmaster and other cardio excercisesthen start running..build it up though...start off with like a mile..then do 1.5 miles..then 2 miles..then 2.5 miles..etc etc</div>That stuff helps endurance but you need to develop speed as well. Also I got a topic on plyometrics that will help your jumping ability. http://www.bball-world.net/forum/index.php?showtopic=19030
Well sprinting for 30-40 seconds straight without slowing down takes some endurance and it helps your explosiveness at the same time. You need both and I wouldn't just focus on endurance without doing speed drills as well. In basketball you aren't constantly running anyways.
All of these cardio exercises are good suggestions, but how does your body look from the hips down? Someone suiggested hitting the gym and checking out the stair-master, and that's a great suggestion, but how about checking out the different leg press machines. Running is lower body strength. You can be as lean as you want, but if you don't have strong legs, you're not going to be as quick as you'd like.
<div class='quotetop'>QUOTE (Mobruler @ Dec 17 2006, 03:31 AM) <{POST_SNAPBACK}></div><div class='quotemain'>how does your body look from the hips down?</div>quoted for LOL
Im no expert on endurance so im wondering how can I improve it because after one layup or running up the court once or twice I am already extremly tired .. I now think I have to get the endurance and conditioning bit right first .. so yeh idk
<div class='quotetop'>QUOTE (Mobruler @ Dec 17 2006, 04:31 AM) <{POST_SNAPBACK}></div><div class='quotemain'>how does your body look from the hips down?</div><div class='quotetop'>QUOTE (Justice @ Dec 17 2006, 04:37 AM) <{POST_SNAPBACK}></div><div class='quotemain'>quoted for LOL</div>I am not that fit (like 140-45 pounds or so)..and like other atributes and stuff but yeh I have a lot of muscle on me (upper body) but im really looking to losing some pounds so it can hopefully improve how fast I move and for my legs there not that good .. especaily my knees they have osgood schlatters disease lol and I hardly ever work out on the lower part of my body which is a problem cause it usally hurts when im using my knee's/legs .. but latley it's been better so far..I am becoming leaner cause it may help me run the court .. but I an't losing muscle while il slim down somehow lol mehgonna try get it all together and make it work hopefully.
Well if you admit you don;t have much leg strength, then there's your problem. You're not going to be a great runner if you don't improve and maintain leg strength.
It shouldn't be that bad. Do research on a lower body strength building regime. You'll probably end up doing about 20-30 minutes worth of lifting 3-4 days a week, on 3-4 different leg machines. Considering the cardio you're doing, it shouldn't be too big of a deal. If you get yourself on a good lower body routine combined with your cardio, and put some time into it, I think you'll definately see some results.
I would only do lower body at most 3 times a week. Don't do it 2 days in a row because you need time for your muscles to heel. I hear though that you can alternate weight lifting with cardio because your muscles are used differently. Like for example Monday weight liftingTuesday CardioWednesday weight liftingThursday CardioFriday Weight liftingSaturday CardioSunday Off
<div class='quotetop'>QUOTE (mavsfan1000 @ Dec 17 2006, 10:56 AM) <{POST_SNAPBACK}></div><div class='quotemain'>I would only do lower body at most 3 times a week. Don't do it 2 days in a row because you need time for your muscles to heel. I hear though that you can alternate weight lifting with cardio because your muscles are used differently. Like for example Monday weight liftingTuesday CardioWednesday weight liftingThursday CardioFriday Weight liftingSaturday CardioSunday Off</div>But no, I quoted this because it is a good plan, as long as it's not too intense for you to handle. If it was me I'd even take Saturday off as well. That being said because I know that when I totally hardcore work out, the muscle will be sore for 2 days.But if you are to take the whole weekend off, start one Monday with cardio and the other with weight training.
