Fitness Components of Basketball

Fitness Components of Basketball

To increase Strength

Fitness Components

Strength: Muscular strength refers to the amount of force a muscle can produce with a single maximal effort. This is important in basketball ball as in many cases you will have to muscle someone out of an area to get the ball, or pull it from someone.

Agility: Agility is the ability to change the body's position efficiently, and requires the integration of isolated movement skills using a combination of balance, coordination, speed, reflexes, strength, and endurance. Agility is very important to basketball as you always need to be on your toes and ready to move at anytime.

Speed: Speed is the ability to move quickly across the ground or move limbs rapidly to grab or throw. In basketball it is important to have speed as if you are taking jump ball you need to be the first to jump and beat the other player, and move around the court quickly.

Local Muscular Endurance: Local muscular endurance is the ability of certain muscles or muscle groups to perform repeated contractions against a sub maximal resistance, according to the National Strength and Conditioning Association. This is important in basketball as core body strength is important in defense.

A mixture of side ups, push ups and pull ups is recommended.(Increase number based on strength)

THE 3-MINUTE PUSHUP TEST FOR STRENGTH

Below average: Less than 54 Average: 55-74

Good: 75-99

Excellent: 100-110

Extraordinary: More than 111

THE AGILITY CONE TEST

Basketball Outline

To increase Speed

THE SPEED TEST

High knees and butt kicks are two quick and easy exercises you can do at home to increase speed.

The test is conducted over a certain distance, such as 10, 20, 40 and/or 50 metres , depending on the sport and what you are trying to measure.

To increase Local Muscular Endurance

The main objective of basketball is to score points by putting a ball in a basket, also you can not move without bouncing the ball and is played indoors. The key movements of basketball is passing the ball around the three line in offense, and sticking to an opposition player in defense.

A very quick and simple way to train local muscular endurance is by planking, this is easy and can be done at home.

To increase Agility

THE CRUNCH TEST

To test local muscular endurance, see how many crunches you can do in a minute.

Ratings for Men, Based on Age

Rating < 35 years 35-44 years > 45 years

Excellent 60 50 40

Good 45 40 25

Marginal 30 25 15

Needs Work 15 10 5

Doing ladder drills is a good way to improve agility, start with high knees, then go to two feet in each ladder or just do some of your own drills.