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[S1063]Strength Training For Basketball

by Lynn Vandyke, Lyn

Strength training dominates most athletes' fitness and conditioning programs through out the year. In particular, volleyball players are well-known to have one of the highest levels of strength training dedication. These elite athletes realize the benefits of a proper periodized strength training program.

Volleyball pushes players to the extreme. Each athlete is expected to excel in explosive movements, vertical jumps, power hitting and intense serves. The position rotation in volleyball signifies the definite need for comprehensive players. Being a great blocker is a huge plus, but volleyball thrives off of all-around spectacular athletes. Strength training is a massive component to any elite athlete.

Strength training for volleyball requires the knowledge of periodization. Periodization means changing one or more variables within your strength training program on a regular and consistent basis. These variables can include the exercise, the frequency of lifting, the intensity of lifting, or the method of lifting.

Volleyball players, as well as most other athletes, work on a yearly periodization schedule. They break their year down into 4 distinct segments or cycles. Each new segment means they should change their strength training program to match that cycle's goals.

The four segments can be broken down into the off-season, the pre-season, the in-season, and the post-season. Each season has unique goals and a unique strength training program. Athletes allow time for resting, building strength and building sport specific functions before the start of the official game season.

The off-season's goal is to build power and strength. The off-season utilizes power exercises and higher weights to increase muscle size and strength. Typically, the strength training program is most intense during the off-season. Athletes invest a lot of time to their basic fitness foundation.

The pre-season focuses on actual sport specific functions. Squatting, jumping, lateral stepping, hitting and spiking are all common volleyball movements. The pre-season volleyball strength training routine is less intense than the off-season. The goal is to maintain that strength and power, but to perfect sport specific movements. Most of the routine is dedicated to mock volleyball games and drills.

The in-season purely focuses on maintaining the off and pre-season's goals. The off-season built power and the pre-season put that power to use. Athletes enjoy the fruits of their labor during the in-season. The spike that flies past the opponent's head and drills into the floor is proof that strength training for volleyball works.

The post-season's goals are about relaxation and repair. This is a time of year that includes low intensity workouts. The goal is to allow the body to heal after grueling months of high intensity workouts. These few weeks of rest and low intensity strength training and cardio bring the entire training year to a close. The post-season delivers a skilled and healed athlete to begin the off-season strength and power building again.

Off-season ~ Pre-season ~ In-season ~ Post-season ~ RepeatRegardless of the season, a few things remain constant. Volleyball players should always perform one or more exercises for each muscle group. Each exercise should be performed through a full ROM (range of motion), and each strength training routine should steer towards sport specific movements.

Strength training for volleyball players is an essential and organic component of their fitness and conditioning program. Strength training delivers the edge that all athletes need to succeed. Periodization is necessary in all strength training programs. Volleyball and other sports have taught us the importance of a proper fitness routine based on specific goals.

We have been misled into believing that genetics or "Lady Luck" determines how long we will live and if we will remain healthy. Simple formula: good genes, good health lucky you, long life. Bad genes, poor health, illness, short life.

In reality genetics only play a 6 - 10 % role in how long you will live. The amount of candles on your birthday cake is mostly determined by the choices you make every day especially exercise and food. The downward spiral of degeneration is not automatic or an inevitable part of the aging process. The shame of it is most of us age at an accelerated rate surrendering to the downward spiral and we don't even know it.

We slowly lose the will and energy to stay strong and active, muscles and joints begin to become stiff and painful. It hurts to move so and we start to make excuses not to have to. This loss of function doesn't happen out of the blue, it has been going on beneath the surface for years sometimes decades. It sneaks up on us; we lose a bit here and a bit there. We stop doing things, maybe a sport or activity that we used to enjoy. Or maybe we hire somebody to mow the lawn or do something that we used to do ourselves.

We lose our strength, flexibility and mobility by degrees often not realizing what is happening and certainly not doing anything to slow down this ticking time bomb. If you own a body that hurts and no longer performs as it should it becomes an intrusion in your life. If it hurts whenever you have pick something up off the floor or carry something heavy it sucks the life energy from you. Would this situation not make you wonder "if it is this bad now what is it going to be like for me in 10 or 20 years from now"?

You do have the ability to choose how you will age. You have two choices - surrender to the downward spiral and accept the fast road to getting much, older much quicker than you need to. Or take control and begin exercising and taking an active role in maintaining your muscle strength, flexibility and joint health.

Many objects work better when they get used regularly. Cars, machinery etc - it's the same with our body's muscles and joints. Put them through their paces at every opportunity whenever you can. By working at staying strong and active with an exercise program you are providing the necessary fuel to keep your body functioning well and preventing a host of muscle and joint problems as you get older.

Don't let your world become smaller and less enjoyable by relinquishing or losing your physical capabilities. Exercise is not a frivolous pastime or optional luxury; it is a form of preventative medicine, an essential ingredient for maintaining healthy bodies and minds.

If you haven't already, start an exercise program that incorporates at least 60% strength training exercise. Don't accept that you have to slide into a downward spiral of performance and appearance as you age. You can slow the ticking clock with a simple solution of strength training exercise.

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About Author

Both Lynn Vandyke & Gen Wright are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.

Lynn Vandyke has sinced written about articles on various topics from Personal Desktop, Fitness and Health. Lynn VanDyke is the proud owner of the net's leading fitness and strength training site. Learn more about volleyball and strength training by visiting. Lynn Vandyke's top article generates over 18100 views. to your Favourites.

Gen Wright has sinced written about articles on various topics from Terrier Dogs, Acne Treatment and Lose Weight. Do you want to discover the secret to rejuvenating your body and regaining lost vitality and improving the quality of your life? Download my free ebook "I've Found the Fountain of Youth- Let Me Show You Too!" here:. Gen Wright's top article generates over 1220000 views. to your Favourites.