Best Pool Workouts for Basketball Players
Whether you’re an NBA superstar or a novice looking to increase your basketball skills, training and conditioning must be at the forefront of your mind. While practicing shooting, defensive, and offensive skills are necessary, you should not forget to train your body with varying resistances.
One of the best forms of resistance trainings happens to be in the pool. Below, we are going to look at and discuss the best pool workouts for basketball players.
While many basketball players may assume that resistance trainings should occur on the basketball court, they would be mistaken and would miss out on the increased stamina and fortitude that comes with workouts in the pool.
In fact, working out in a pool can be a great. Way to help basketball players gain cardiovascular stamina, strength and flexibility, circulation, weight control, and can enhance body contours.
To understand why training in a pool can be so effective, it is important to understand that pool workouts relieve your body of 90% of its weight. This means that not only are you more buoyant, but it also allows you to move in new ways without as much stress on your joints.
Alternatively, you may also be interested in basketball games which can be played in the pool!
Equipment to Bring
While you can opt to not bring any additional equipment, you may want to bring your own towel, swimming goggles, and swim cap. While not entirely necessary, these items will not only allow you to have a more efficient pool workout but will also help you maintain the energy needed to complete the workout.
If you are looking to enhance your pool workout as a basketball player, we would encourage you to bring along the following:
Foam Dumbbells – foam dumbbells are lightweight and easy to carry when dry but become significantly heavier when wet.
Wrist or Ankle Weights – wrist or ankle weights are another great addition to assist your pool workout as a basketball player. These weights will add a bit of resistance to your workout, increasing your strength while training.
Power Laps
Power laps are one of the best pool workouts for basketball players. It is an effective form of exercise that will help to increase your strength and stamina. Power laps are a simple, yet effective, way to increase your overall cardiovascular health. If you are looking to increase your stamina on the court, then power laps will help you to do so.
With power laps, you simply need to swim from one end of the pool to the other. However, you should attempt to do so with speed, attempting to reach the other side as fast as possible. Power laps should be done consecutively and in quick intervals. You may take a short break after each attempt but should try to push yourself to complete as many laps as possible within a set time frame.
Power Runs
While many of us abhor the idea of running, running within a body of water can help to increase your core strength. Another benefit of running within a body of water is the simple fact that the added resistance will help to increase your natural running abilities when no such resistance is present.
When it comes to power running within a pool, simply attempt to run as fast as possible from one end of the pool to the other. You should attempt to do so as quickly as possible and should set a time frame for the total workout, not resting until the clock runs out.
Lateral Arm Lifts
This exercise is great for basketball players as it helps to increase the strength and tone of your upper body, arms, and shoulders. It is also a simple workout that does not require additional equipment. For lateral arm lifts, simply stand in a pool or body of water up to your shoulders. With your arms against the sides of your body, simply lift them until they are level with the water and your shoulders. Repeat until fatigue begins to set in.
Jumping Jacks
Although you may believe jumping jacks are a more childish workout, it has been shown to not only increase stamina and endurance but can be a great pool workout with the added resistance provided by the water. Follow the basic guidelines of a normal jumping jack but ensure that you have enough space and room to not disturb other swimmers.
Squat Jump
Everyone knows that a vertical jump is essential to the game of basketball. That’s why the squat jump is such an important routine in the pool. This exercise works out your quads, glutes, hamstring, calves, and core. In addition, this workout has less impact on your joints in the water! To perform the squat jump, simply start in a low squat with your arms extended straight forward. Attempt to explosively jump from that position, landing neatly at your starting point.
Mountain Climber
The mountain climber workout is one of the best workouts for your back, core, legs, and shoulders. Simply start in a plank position with your hands on the edge of the pool. Move your knees to your chest, one at a time, as quickly as possible. Each set is a single rep.
Reverse Fly
A great workout for your upper body and one that would benefit from the use of foam dumbbells, this workout utilizes water resistance to help you gain strength. Start by standing with your feet hip-width apart and your knees slightly bent, tilted forward and arms hanging straight. Down. Raise both arms out. To. The side. Until they reach shoulder height.
Conclusion
When it comes to the best pool workouts for basketball players, it is important to listen to your body and to not overexert or overextend yourself for fear of injury. The added resistance provided by the water will not only help you to increase your endurance but will also help you to maintain a more efficient and productive workout.