To give you a taste of what NBA stars like Dwyane Wade, Quentin Richardson and other NBA stars have to do to be a part of the legendary rivalry, Grover provides us with a few of the weightlifting and conditioning techniques he develops for athletes. training methods. Check out his recommendations and practice them to see if they keep you on track.
Strength training
It is not true that athletes who play a particular sport only need to strengthen certain parts of their bodies. Total body strength is essential for any athlete. This means that any exercise requires one part of the body to be stronger than other parts. For basketball players, these areas are the shoulders and legs.
Grover said, "In basketball, your arms are often raised above your head, which requires your shoulders to work. Even if you can't push the opponent with your arms, you need to be able to maintain your position, use your legs and Hips to take your place."
Grover recommends using deadlifts, squats, and Good Mornings to strengthen your legs; using Standing Alternating Dumbbell Presses to improve shoulder strength; and using power cleans. Strengthen the power of these two parts).
"When doing deadlifts, squats, and cleans, keep your knees and feet in line with your feet and your lower back as straight as possible. Push with your hips and legs, keeping your core (muscle group) ) tight and go as fast as you can," he said. Weighted flexion exercises are the only exercise that cannot be done quickly as this increases the chance of injury.
Alternate upright dumbbell presses, keep your core tight when lifting the weight above your head, and press quickly.
Dead lift
• Start in a squat position with your feet shoulder-width apart and the barbell on the ground
• Grasp the barbell with your palms crossed (one hand holding it forward, the other hand holding it backward)
• Keep your feet level and keep your lower back tight
• Use your ankles, knees and hips to spread your body
•Pull up the barbell until you stand completely straight
Standing Alternating Dumbbell Press(Standing Alternating Dumbbell Press)
• Stand upright, tighten your core (muscles), grab the dumbbell, and keep the body of the dumbbell level with your shoulders
• Push the dumbbell in one hand upward until the arm is fully extended
• The body cannot lean forward or backward
• Lower and push the other dumbbell up
High Clean(Power Clean)
•The barbell is close to the shin
• Grasp the barbell in the ready position and then enter the deadlift position, locking the back, shoulders up, abdominal muscles and chest flexed
[Note: The so-called ready position means that your feet are shoulder-width apart, your knees are bent, your body leans forward, your center of gravity falls on the front of your feet, your chest is raised, and your body is balanced. ]
• Begin to use your hips and knees to lift the bar upward
• When the barbell is lifted above the knees, start to lift the bar with a second force; use the explosive force of lifting the shoulders to fully expand the hips, knees and ankles.
• Pull the barbell up, keeping the bar close to your chest
• Lower the barbell, bend your knees, and maintain the barbell in front of your shoulders in a ready position
Weight-bearing flexion exercises(Good Mornings)
• Stand with the bar on your back and your knees slightly bent
• Use your buttocks to bend your body forward, keeping your back horizontally tight
• Use force on your hips to return to the initial position
Squat(Squat)
• Start in the ready position, with your toes slightly apart and the bar on your back.Bell
• Focus on a point on the wall
• Control your body, squat deeply, and maintain good posture until your thighs are parallel to the ground
• Support weight with heels
•Restore to original state, maintaining chest posture during the process
Physical training
Explosion and agility are needed to get past defenders off the dribble or to continue to play with your man, requiring a run from one end of the court to the other (94 feet) for each transition. These factors combined with little rest time require top physical fitness from the players.
"Being physically strong will add another edge to your team," Grover said. "When you are very physically fit, you can perform in high-intensity games and be more efficient than other players."
To get his clients "very energized," Grover uses running exercises for the first three weeks. Start with a 400-meter sprint, and take a complete rest between each set of movements. The second week, he increased the volume of training laps, and the third week reduced the rest period. Once his athletes have a foundation, Grover continues with on-court conditioning drills that include acceleration, deceleration, cutting and change of direction drills.
"These exercises work really well," Grover said. "After these trainings, your body's energy system can partially recover in about 30 seconds. 30 seconds is roughly the rest time you get during a free throw. Your system can fully recover in about 3 minutes. Recovery, this is equivalent to a timeout in an actual game."
Running practice
Complete twice a week
Week 1: 5 sets of 400-meter sprint running; rest for 3 minutes each time
Week 2: 6 sets of 400-meter sprint running; rest for 3 minutes each time
Week 3: 6 sets of 400-meter sprint running; rest for 2 minutes each time
Practice on the field
Practice once a day, 6 days a week; practice the following items alternately every day
Half-full practice
• Start from the bottom line
• Run quickly to the center line
• Run quickly back to the bottom line
• Run quickly to the other side of the baseline
• Run quickly back to the bottom line where you started
• Run quickly to the center line
• Run the most distance possible in 60 seconds
• Repeat 3 times, resting 2 minutes between each set
Sideline practice
•Start from one sideline
•Sprint to the other sideline and back
• Run as much distance as possible in 60 seconds
• Repeat 3 times, resting 2 minutes between each set
Key points of practice: When running in a straight line, you must use your arms, touch the line every time, maintain a continuous stride, and keep your head straight