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1、EssentialPhysicalTrainingforBasketballAsuccessfulathletewilltellyouthis,"Ifyoutrainhard,you'llnotonlybehard,you'llbehardtobeat."FromwhatIhaveobserved,fewathletes,especiallyphysicallybigplayers,havetheproperworkethic.Mosttrytogetalongwithwhattheyalreadyhave.Thosearethepeoplewh
2、ocan'tgettothetop.Ifyouareaspiredtobecomethegreatest,bepreparedforthesweat,blood,tears.Butbeforeyougotothegymroomtospillyourliquidsout,remembersafetyisyourfirstandforemostpriority.Herearesomegeneralguidelines:?Begineachsessionwithawarm-up.?Providethoroughinstructionontheexerc
3、ises.Competentandclosesupervisionisvitalinthebeginningstagesoftheprogram.?Avoidsinglemaximallifts(theloadyoucanliftonce,i.e.youcan?ˉtperformtworepetitionsoftheloadinsuccession),inparticularoverheadlifts,untiltheendofadolescence.Duringadolescence,trainingshouldbesub-maximal.?A
4、voidexplosivelifts(high-velocity,low-loadlifts)inearlyadolescenceandintroducethemwithcautioninlateadolescence.Thesameappliestohigh-intensityplyometric(jump)training.?Progressexercisesfromusingthebodyweightwithaloadoflowvolumetotraditionalweightliftingexerciseswithaloadofhighv
5、olumeand/orhighintensityinasystematicandsafeway.?Progressivelyoverloadthetraining(e.g.applymoreload,morerepetitions,etc.)insmallincrements.Ageneralruleistoincreasethetrainingloadbynomorethan10%perweek(someindividualsmayrequireaslowerincrease).?Ensureadequaterecoverybetweentra
6、iningsessions.Abeginningtrainingfrequencyoftwotothreetimesperweekisdesirable.?Includeexercisesforallmusclegroupsandprovidebalancebetweenopposingmusclegroups(e.g.quadricepsandhamstrings).Therearefivephysicaldevelopmentsmustoccursforyourmaximumpotential.TheyareEndurance,Agility
7、,VerticalLeap,Footwork,andStrength.Eitherthecoachortheplayercanusethisbooktodrawupaworld-classphysicaldevelopmentprogram-onethat,intime,willbethefulfillmentofyouthhopesanddreams.EnduranceTrainingTherearetwotypesofphysicalendurance.Cardiorespiratoryenduranceandmuscleendurance.
8、Cardiorespiratoryenduranceistheabilityofthebody'scirculatoryandrespi
