How to Get Faster for Basketball

The combination of sprinting, weight training and stretching of the leg muscles will help athletes get faster for basketball. Sprinting helps sculpt and tone the quadriceps, hamstrings and calf muscles. Stretching improves the blood flow to these muscles and assists in the removal of lactic acid. Performing the right stretching exercises can also, result in increased flexibility. As the body gains flexibility, the basketball player will get much faster on the basketball court.

Instructions

Stretching

1. Stretch the quadriceps. Use one hand to maintain balance during the stretch. Use the other hand to grab the ankle or foot. Pull the ankle or foot to the buttocks and straighten the hip. Hold the stretch for 10-15 seconds. Repeat the stretch on the opposite leg.

2. Stretch the hamstring. Lie on your back and grab the thigh somewhere near the knee with both hands. Pull the knee close to the chest. Extend and straighten the knee while keeping the knee close to the chest. Hold the stretch for 10-15 seconds. Repeat the stretch on the opposite leg.

3. Stretch the calf muscle. Place both hands on a wall or stationary object. Lean against the wall and extend the arms. Bend one leg forward about 4 feet from the wall. Extend the other leg with the knee straight about 8 feet from the wall. Push the heel of the rear foot to the floor and slightly move the hips forward. Hold the stretch for 10-15 seconds. Repeat the stretch on the opposite calf muscle.

Sprinting Drills

1. Do 20- to 40-yard sprints twice per week. Basketball players rarely run more than 40-yard sprints during a game.

2. Perform 10 sets of 20-yard sprints. Rest for 30 seconds in between each 20-yard sprint.

3. Perform 10 sets of 40-yard sprints. Rest for 45 seconds in between each 40-yard sprint.

Weight Training

1. Perform eight repetitions and three sets of the leg press exercise. Start with a weight you are comfortable with and progress as your legs become stronger. The leg press strengthens the quadriceps and hamstrings, making an athlete not only faster on the basketball court, but more explosive.

2. Perform 15 repetitions and three sets of calf raises. Again, choose a modest weight to begin with and progress. Basketball players use the calf muscles a great deal during play. Performing calf raises trains the muscles for speed and endurance.

3. Perform weight training exercises only two times per week. This will allow the muscles to recuperate.

References

• Sprinting and Speed Training
• How to Run Faster
• Stretching Exercises that Can Make You Faster