Shape Up section 3

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These drills will help you get in shape like Shameka!
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Liberty players, just like all athletes, need to be in the best shape possible to be successful. Because basketball is about more than just having the technical skills. You also have to be in top physical condition. Running up and down the court for four quarters takes alot out of a person, so you've got to be able to go the distance. And being in good shape doesn't just mean being thin. There are plenty of thin people who aren't in shape. Being in shape means eating healthy, drinking plenty of water, building up your cardiovasular endurance, increasing your strength, and even stretching properly. So as you can see, there's alot to it. But don't worry, we're here to help you Shape Up. We'll cover everything you need to get in peak condition.

It is important for players to take care of their bodies in order to perform well on the court. Plyometrics are a good way for players to develop their body’s explosive power. Plyometrics is an exercise where the muscle is stretched before it is contracted. These exercises focus on quickness, speed, agility and jumping ability needed in a game. Here are a few drills to get you and your team started.

Jump Rope

  • Start jump roping with two feet as fast as you can for a count of 20.
  • Next, jump using only one foot. Start with your left foot and jump for a count of 20 then switch and jump only on your right foot for 20 jumps.
  • Then try alternating feet. Switch feet as fast as you can in between each jump.
  • Do this sequence as fast as you can without stopping.
  • Remember to stay on your toes and jump quickly.
  • This drill is used to warm up the body and develop quick feet.

    Box Run

  • Use a small wooden box or a stair step for your box run. Make sure that it is sturdy enough for you to jump onto.
  • Start with your right foot on top of the box and your left foot on the ground.
  • Jump and simultaneously switch feet. Your right foot should now be on the ground and your left foot on the box.
  • Perform 10-20 switches and rest for one minute. Do this drill 3-5 times.
  • This drill helps to develop sprint speed and jumping ability.

    Box Jump

  • Use the same box or stair you did for the box run.
  • Stand with both feet on the floor. Jump up on top of the box, landing both your feet on the box at the same time.
  • Quickly jump backwards off the top of the box.
  • Jump up and down continuously 10-15 times. Do this drill 3-5 times.
  • This drill helps with your vertical leaping ability.

    Coming Next Time: agility drills!