More and more I play basketball .. more I realize that this is one of the most complicated sports. There are so many things to do as a player to progress to next level. I have always been skinny all my life.. 6'0".. 147lb. I have great handle .. ok jumpers. My greatest strength was the first step and speed. But I have been frustrated with stronger and bigger guard type of player. I always disappeared when i face much stronger defender. (bumping.. reaching in.. etc.) So I have been working out last 2 - 3months.. Now I am at 160lb. and I am able to hold my own against most of stronger guard. Here is the problem... my speed has diminished.. i still have the first step. But I know for sure that I cant run as fast as I used to. Now I am getting burned by faster guards... What should I do to gain quickness and keep the same weight as now? Any suggestion would help. thanks
You shouldn't have lost that much quickness. Maybe you need to work out your legs. Also do low weigh, high reps explosively especially on squats. Low reps will definitely slow you down
Polymetrics. You may lose a bit of weight, but not much. Polymetrics is just basically jumping a lot for a minute or two. Up and down, side to side. It will develop those quickness muscles quite well. Also, you can start lifting less weight and increase the number of lifts. (i.e. 3 sets of 16 instead of 3 sets of 8) (all of these are done slowly, it should take 30-60seconds to get there) -Run 50 yards with your knees high -then run back kicking your butt with your feet -then jump with 2 feet together for the 50 yards -then jump as high as you can with each step for the 50 for one minute each (set cones several feet apart) -jump side to side as far as you can(should take effort to get there) -set up cones 3-5 feet apart of three or four in a row and jump over them, turn and jump back over the cones. do that for a minute -set up slalom and run that The whole workout should take 15 to 20 minutes 3 or 4 times a week. You'll see the results in about 3 weeks minimum. Plus, you'll look stupid doing these. Who cares though when it works.
I only mention this because otherwise you'll have a hard time searching the web for it - the spelling is "plyometrics". Btw, make sure that you have a good muscular base before starting any of the intense exercises as well or you may damage your joints and tendons.
I have always found that strength makes me a much more versatile basketball player than does quickness. Strength enables a player to: - bang down low - crowd the person you're guarding on defense - establish position offensively - rebound - improves your "hands" (i.e. less balls lost from the opponent slapping it, better grip on the ball) - gives you more range on your outside shot - allows for crisper passes - greatly increases the effectiveness of your fouling and hacking
