Variable Resistance Training for Basketball

Variable-resistance training conducive to basketball must focus on power, agility, quickness, endurance and strength by applying different degrees of force to the body in different environmental parameters. A well-balanced weight training and conditioning program can improve these factors.

  1. Strength and Power

    • Strength training creates a foundation of stability and mobility within the athlete to perform movement patterns related to advancement in power training. Power is developed through reactive training involving quick, powerful movements with an explosive concentric contraction (moving in the opposite direction of resistance). Beneficial strength exercises include squat jumps, power step-ups and tuck jumps. Power exercises can be single-leg wide lateral bounds, single-leg power step-ups and plyometrics.

    Agility and Quickness

    • Agility is the ability to accelerate, decelerate and change direction quickly while maintaining posture, while quickness allows the body to move in one direction as fast as possible. Both are required skills for a basketball player to perform at an optimum level. Agility and quickness training involve the use of speed ladder drills (such as ali shuffles, one-ins, two-ins, side shuffles, zig-zag) and cone drills (box drill, t-drill, L.E.F.T. drill).

    Cardiovascular Endurance

    • Cardiovascular endurance is important in any athlete's regiment. Cardiovascular endurance can be achieved through the use of interval training involving slow to fast intervals in a certain time period. At the right speed, an athlete should reach a maximum heart rate of at least 80 percent during high-exertion periods.