A Guide To Fitness

It is crucial for basketball players to possess upper-body strength. Many aspects of the game require it: dribbling, passing, rebounding, running and defense.

Weight training consists of resistance training or the use of free weights. It is an effective way to increase muscle strength and endurance � two traits needed to outperform an opponent. Muscle strength is the ability of a muscle to generate force against a load. Endurance is the ability of a muscle to sustain continuous work. Resistance training is essential in improving these two traits.

Even athletes as young as junior high age can safely being weight training if proper techniques are taught and supervision are available. Young athletes should begin lifting at low weight levels with high repetition. They should not lift heavy amounts or at a rapid pace. Only when the proper lifting techniques are followed can athletes effectively start building muscles.

For a training program to be effective, it needs to be consistent (two to three times a week of upper-body training is ideal to achieve maximum benefits). The following areas should be included in your routine: biceps, triceps, shoulders, upper back and chest.

Proper warm up is always important. Spend at least five minutes jogging or riding a bike to get your blood flowing throughout the body. Then be sure to take time to stretch before lifting.

In your weight-training program, it is important to start with bigger muscle groups and finish with smaller ones. Also be sure to allow a day of recovery between upper-body workouts.

Proper positioning and technique are vital to all exercises. Always keep your back straight to avoid injury. In order to keep your back straight, you must also keep you abdominal muscles tight. Do this by drawing in your stomach and �sucking in your gut.�

Start with a weight at which you are able to complete two sets of 10 repetitions for each exercise. The weight should be enough to challenge you at the end. To increase weight, you must first increase repetitions.

Here are a few exercises to consider, starting with the larger muscle groups and working your way down:

WEIGHT MACHINES

Chest Press: Lie on the bench on your back and press the weight straight up from the chest. Keep your feet on the floor and your lower back on the bench. It is important to remember to keep your back down. Do not arch your back.

Incline Chest Press: This is similar to the chest press, but the bench is in a more upright position. The same rules apply. Do not arch your back.

Adrian Williams uses her upper-body strength to fight for a rebound. (Barry Gossage/WNBAE/Getty Images)

Seated Rows: This exercise works on your upper-back strength. With your feet out in front of you in a seated position, reach out and grab the handgrip. Pull the weight back and squeeze your shoulder blades together. Concentrate on allowing your arms to straighten out in front of you at the same speed you pulled the weight in. Remember proper positioning by keeping your back straight and your abdominals tights.

Lat Pull: This exercise works upper- and mid-back strength. Grip the bar with your hands about elbow distance apart. Bring the bar down with you and sit on the bench. Place knees under the pad provided on the machine. Allow your arms to straighten above your head and pull the weight down to your chest. The weight should again be released at the same speed in which you pulled down.

Shoulder Press: This exercise works on shoulder strength. Sit on the bench with your shoulders and elbows out at a 90-degree angle. Press the weight over your head (arms should be straight overhead). Bring arms back down to the starting position at the same speed with which you pressed.

FREE WEIGHTS

Side Arm Raises: Take a set of dumbbells that will allow you to complete two sets of 10 reps. Hold the dumbbells and stand with your arms at your sides. Slightly bend your elbows and raise your arms from the sides up to shoulder level (your body should look like a �T�). Take arms back down at the same speed you raised them up.

Bicep Curls: With a set of dumbbells, stand with your arms at your sides. Turn your hands so your palms face forward. Bend your elbows and curl the weights to your shoulders.

Tricep Kick Backs: You will need a set of dumbbells and a bench for this exercise. Place your right knee and right hand on the bench while keeping your back flat and abdominals tight. Your left foot is on the floor. Bend your left arm to your body so that your elbow is at your side above the left hip. Start with your elbow bent at 90 degrees and straighten the arm until it lines up with your body. Bend your elbow again at the same speed you straightened it.

Creating a weight training program for upper-body strength helps players possess a greater shooting range, a stronger grip on the ball, quicker and crisper passes, more powerful and forceful rebounding, and most important, greater muscle endurance.

Pay attention to your body. Work hard but work smart.