What are the leg strength training for basketball?

Basketball is one of the well-known sports equipment. It adds color to our lives and fun to our free time. It is not only a sport, but also one of the effective ways to keep fit. Playing basketball usually involves groups of three or five, which not only tests their patience, but also allows them to work together as a team, building an indestructible wall. So what are some of the leg strength exercises for basketball?

Methods/Steps

1. Running method

Running is one of the most basic sports for humans and the most basic way to practice leg strength.

The running method is a variety of methods that use running as the basic exercise method to improve leg strength.

Running can be divided into short-distance running, middle-distance running, and long-distance running according to the length of distance; it can be divided into flat ground running, mountain running, plain running, plateau running, road running, and playground running according to different terrain; it can be divided into freehand running and weighted running according to different equipment; it can be divided into anaerobic running and aerobic running according to different breathing.

The main methods are as follows:

1. 30-60 meter acceleration and variable speed running: mainly to exercise the instantaneous explosive power of the legs, improve the flexibility of the steps, and enhance the starting speed of the legs. When accelerating, you are required to use all your strength, increase your arm swing, and run as fast as possible. When changing speed during running, start suddenly and forcefully.

2. Hill running: Running uphill is mainly to practice the frequency of leg swinging, while running downhill is mainly to practice the amplitude of leg swinging. The slope length is generally selected between 30 and 60 meters. Hill running is mainly to increase the explosive power of the legs.

3. Step running: According to the height of the steps, choose how many steps to run in one step. If the steps are high, choose to run one by one, which can improve the flexibility of your steps and the frequency of changing steps; if the steps are low, choose to run by taking several steps at a time, which can better enhance the explosive power of your legs.

4. Running with sandbags: According to your actual situation, choose suitable sand leggings to exercise your leg strength. Long-term persistence can improve leg endurance and strength.

5. Running in a sand vest, the method and effect are the same as above.

6. 15-meter shuttle run: Run back and forth over a distance of 15 meters to increase the explosive power of the legs and the instantaneous starting speed.

7. Long-distance running: Long-distance running of more than 3 kilometers mainly exercises the endurance of the legs and enhances the strength foundation of the legs for long-term exercise. When running long distances, you should pay special attention to arm swinging, breathing, and the distribution of physical strength.

【Strength Training】Five methods for leg strength training.

2. Jumping method

The jumping method is a method of increasing leg strength by using jumping as the basic movement mode. When jumping, the main purpose is to exercise leg strength by overcoming one's own gravity.

The main methods are as follows:

1. Abdominal stretch jump in place: Stand in place, bend your knees and squat, then push the ground with your feet to stretch your whole body upwards, then land with your knees bent. The number of times you do this exercise depends on your personal physique and plan.

2. Frog jump: bend your knees and squat on the spot, clasp your hands behind your back, and use the power of your legs to leap forward. Depending on your individual physical condition, you are required to jump as high and as far as possible. Land on the ball of your foot and push off the ground forcefully when you jump. (Frog jumps are so torturous, but I have to persevere in order to make progress. Come on)

3. Standing long jump: On the basis of standing, bend your knees and squat, swing your hands, and use the power of your feet to jump forward and land. It requires both hands to swing vigorously and squat and jump quickly. This method mainly exercises the explosive power of the legs.

4. Jump on the stairs in place: Choose a suitable stair (20 to 50 cm) and jump up and down with both feet or one foot. [We practiced step jumping and it really improved]

5. Long jump: Based on the run-up, perform long jump and triple jump technical movements to increase leg strength.

6. Skipping rope: You can jump with both feet or one foot, or you can shake the rope twice in one jump; you can jump in place or move your feet while jumping.

【Strength Training】Five methods for leg strength training.

3. Weight-bearing method

Weight-bearing methods are various training methods that increase leg strength by adding weight other than your own.

The main methods are as follows:

1. Squat: can be divided into double-leg squat and single-leg squat. It requires a stable core and fast squatting speed to improve the explosive power of the legs. [Everyone should have practiced this]

2. Ride-on squat: The practitioner rides a partner on his shoulders, holds an object, and does squatting movements. [We have done this before and it is fun, but we get tired of doing it when we do it too many times. Some teammates are too heavy so we can only do a few.]

3. Three-person collaborative squat: The practitioner grabs the hands of the standing person and rides a partner on his shoulders to squat.

【Strength Training】Five methods for leg strength training.

4. Hitting Objects

1. Kicking the tree-shaped stump: Facing the tree-shaped stump, combine leg techniques and footwork to perform kicking movements. The force should be increased from small to large, and the speed should be increased from slow to fast.

2. Kicking the sandbag: Facing the sandbag, use a combination of leg techniques and footwork to kick. The force is required to increase from small to large, and the speed from slow to fast.

3. Kicking the foot target: Facing the foot target held by your partner, use a combination of leg techniques and footwork to perform kicking movements. The force should be increased from small to large, and the speed should be increased from slow to fast.

After reading the last introduction to basketball leg strength training, I think everyone should have some understanding of it. There are many types of leg strength training for basketball. We must find a training method that suits us as soon as possible and work hard to achieve it. We should discuss experiences with those who love playing basketball, maybe we will get unexpected gains.