The Ultimate Basketball Conditioning Program Using Kettlebells by Jason Brown

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Try these two killer conditioning workouts to do on the court, and I guarantee you'll be the best conditioned basketball player on your team (or any team!)

With exceptions of some full court sprints most of the running done in basketball is performed at a jog. Likewise, the ball is not in play for any extended period of time before being interrupted. Below are some suggestions in regards to effective conditioning protocols. These are not the regular set and rep schemes.

 

Both examples are forms of interval training, one uses jogging as the active recovery, the other a less intense exercise. Both work extremely well and add a breathe of fresh air to any program. The choice of exercises performed is up to you, be creative. Sport is unpredictable, add a little chaos into your program and you will handle the constantly changing situation of sport much more effectively.

Program 1:

Take two kettlebells to any basketball court or any open space with enough room to jog uninterrupted for 30 seconds. Place one kettlebell at one end of the court and the other kettlebell at the other end. Now you’re ready to begin.

Perform a set of kettlebell power snatches. We are not looking for a certain amount of repetitions but more for a certain period of work, in this example 20 seconds. Set the kettlebell down and jog, not run to the other end of the court. On this end, perform a set of kettlebell power cleans; again for a 20 second work period. Repeat one more time before taking a breather. As your fitness improves increase the length of your work periods. Slowly work up to 5 minutes of continuous work.

This should average 10 work periods and 5 active recovery periods. Again, please be creative with your choice of drills on both ends of the court. However, try to use drills that work the entire body as a whole. Olympic lift variations work best, as do all squat variations. Try to work up to work/active rest periods that are equal in time.

Program 2:

This program will share the same work/active rest periods as Program 1. The only difference is that the active rest periods will consist of less intense kettlebell drills instead of jogging. Excellent exercise choices are the Pass Between the Legs, The Swing Around the Waist and any overhead pressing movement. Your program should look like this.

Between the Leg Pass for 40 seconds.
Kettlebell Power Snatches for 20 seconds.

Around the Waist Swing for 40 seconds
Kettlebell Power Cleans for 20 seconds

Between the Leg pass for 40 seconds
Kettlebell Front Squats for 20 second

www.sportspecific.com


Submitted by DMorgan on Tue, 03/28/2006 - 5:27pm.

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