Plyometric exercises strengthen muscles, combined with squats, are focused on training by basketball players to improve jumping ability.
At the 31st SEA Games, Vietnamese women’s basketball players made history when they first appeared in the final of the 3×3 content and won the silver medal.
Sports doctor Nguyen Ngoc Anh Tuan – Hanoi basketball team doctor, said that a few weeks before each competition like the SEA Games, basketball athletes must practice with great intensity. Strength and resilience exercises are emphasized.
According to the doctor, the high jump factor is very important to help the player to score easily and accurately. Some bodybuilding exercises help increase bounce like jumping rope exercises, plyometric exercises. Typical training routines for the plyometric series are drop jumps (stepping down from a certain height) and depth jumps (jumping from a certain height and bouncing back on the ground). Plyometric helps strengthen (launch a large force in a short time) of muscles. The squat combines plyometric exercises to significantly improve your ability to bounce and jump.
Physio ball leg curl exercises strengthen muscles. The way to do it is to lie on your back on the floor, place your heels on an exercise ball, arms straight along your sides with palms facing the floor. Squeeze your glutes and lift your hips, bend your knees to roll the ball toward you and straighten your legs to push the ball away, then lower your torso to the floor. Note that the hips never touch the ground, repeat this exercise 10-15 times.
There are also exercises to support one leg; shoulder, back and hand exercises; hips and thighs. The doctor said that basketball is a sport that requires players to try a lot in practice. To be able to meet difficult movements such as jumping, catching the ball, bouncing the board or speeding up the basket… players need to pay attention to building their muscle groups. Exercises such as push-ups, lifting weights, barbells… the strongest impact is on the biceps muscles. Squats, glutes bridges… train the glutes and thighs, playing an extremely important role in jumping shots.
After training, athletes are allowed to practice relaxation exercises for about 30 minutes, helping to recover better and reduce the risk of injury during the next competition.
Vietnamese players in the basketball match at the 31st SEA Games. Photo: Giang Huy
In terms of nutrition, basketball players must eat twice as much as the average person, 4-5 meals a day, depending on the training and competition schedule. In particular, carbohydrates need to be supplemented with a lot, the rate of 50% carbohydrate 30% protein. Food sources of carbs are grains, rice, potatoes, beans, seeds, etc.
Doctors recognize that when exercising, people often limit carbs, but nutritional training for sports players is different, having to add more carbs to have more energy. Therefore, the diet of gym people is often not suitable for competitive competition.
Timing is also important. In addition to the main meal, players have a snack 1-2 hours before training, including fruit and yogurt; biscuits and yogurt, cheese; Add some nuts.
Post-workout, basketball players add foods that contain protein, carbohydrates, and fluids, such as fruit, fruit juice, toast, a protein shake or fruit smoothie.
at Blogtuan.info – Source: vnexpress.net – Read the original article here
