Best Tabata Exercises for Basketball

Tabata is a relatively new training and exercise routine.  Emerging in the early 1990’s, Tabata is a form of high-intensity physical training, in which very short periods of extremely demanding exercises and workouts are alternated with even shorter periods of rest.

Named after Dr. Izumi Tabata, an exercise scientist who worked on the Japanese Olympic skating team, Tabata has emerged as an effective, grueling, and intense exercise routine that can help build cardiorespiratory endurance.

And as Tabata is gaining even more popularity and acceptance, you may be wondering if Tabata is a good workout for basketball.  Below, we are going to discuss both the benefits of Tabata for basketball and what are the best Tabata exercises for basketball.

What is Tabata?

Named after its founder, Dr. Izumi Tabata, it is based on a 1996 study at the Ritsumeikan University.  Initially testing the workout routine with Olympic speedskaters, the routine quickly gained a following due to the increase in gains compared to a similar group of athletes who simply performed steady state training.

Although the steady state athletes gained a higher level of VO2 max, or maximum oxygen consumption that can be utilized during an exercise routine, the Tabata group achieved nearly comparable improvements in a much shorter timeframe.

Similarly, in the initial study, the Tabata group had gained similar anaerobic capacities and had higher gains overall from their initial starting point.

How to Perform a Tabata Workout?

The Tabata workout regimen is, actually, quite simple.  It calls for 20-seconds of intense, all-out exercise, followed by 10-seconds of rest.  This routine is repeated continuously for 4-minutes or 8 total sets.  However, it is important to note that during the initial 20-seconds of exercise, you should aim to reach an intensity of 170% of VO2 max.

Increasing your VO2 max can be done in a multiple of ways.  For the Tabata exercise, it can be achieved primarily by exercising at a high intensity, training in intervals, and pushing yourself to your maximum effort.

Difference Between Tabata and HIIT

If you’ve read any of our previous posts or are up to date on the latest workout routines, you may find that Tabata sounds similar to the HIIT workout and exercise routine.  And we’ve previously discussed the benefits and best HIIT workouts for basketball players.

However, while Tabata is a form of HIIT, not all HIIT workouts are Tabata.

Rather, whereas a HIIT workout covers nearly all types of interval training, Tabata is more focused on high intensity and in shorter bouts and spurts.  Similarly, a typical HIIT workout interval can last between 2-3 minutes, with the entire workout lasting upwards of 40-minutes.

Tabata, on the other hand, is more specific in its interval timing and has a much shorter recovery phase during the workout.  In addition, Tabata is generally done with much higher intensity, aiming to push your VO2 max to over 170%.

Further, whereas a traditional HIIT exercise can take upwards of 40-minutes to complete, Tabata aims to have a full workout completed within 20-minutes.  Although you can opt for shorter intervals, 20-minutes is the current Tabata guideline.

Lastly, although Tabata can be done with the use of gym equipment, including kettlebells, dumbbells, medicine balls, and resistance bands, they are not necessary.  In fact, the original study completed in 1996 only tested athletes using pedal-pumping sprints on a stationary bike.

Benefits of Tabata for Basketball

While Tabata is still a relatively newer workout routine, it has been touted as one of the best workouts and HIIT regimens.  Tabata is one of the best exercises to complete to build cardiorespiratory endurance. 

In addition, studies have shown that devoting a few minutes to Tabata increases both cardio and strength.  And with the relatively little time needed to devote to Tabata, it is one of the best exercises for basketball players to complete at home.

In addition to the increased cardiorespiratory endurance, Tabata is also a great exercise for weight loss.  If you are looking to shed some weight before the start of the basketball season, then Tabata is an obvious choice.  In one study completed by the University of Wisconsin-La Crosse, doing a Tabata workout helped participants to burn upwards of 15 calories every minute.

Lastly, Tabata can help athletes and basketball players with their focus during a workout or exercise.  Due to the relative short timeframe needed to complete a Tabata workout, coupled with the intensity of the routine, you will need to place 100% of your focus on the workout on hand to complete it efficiently.

Best Tabata Exercises for Basketball Players

One of the major benefits of Tabata is the fact that the exercise routine can be completed with little to no gym equipment.  Although you can use some gym equipment to push yourself further, it is not necessary.  Rather, a traditional Tabata exercise calls for the use of bodyweight as the main form of resistance.

To complete a Tabata workout, simply choose five of the below circuit exercises.

• Push-ups
• High Knees
• Running in place
• Skate lunges
• Mountain climbers
• Burpees
• Squat jumps
• Jumping jacks
• Crunches

Once you have identified five circuits, you will complete each one in a four-minute round.  So, if you choose to begin with a push-up routine, start by completing as many push-ups as possible for 20-seconds straight.  At the 20-second mark, stop and rest for 10-seconds.  Then, resume your push-ups for another 20-seconds, again stopping at the 20-second mark for 10-seconds.

Once you have completed 8 total sets of push-ups, immediately begin the next circuit training session.  Repeat the same timed sequence, completing 8 total sets for each of the five circuits you’ve chosen.  You should be able to complete all five circuit sets within 20-minutes.

In addition, you should aim to count the total number of reps you complete on the first set.  From there, try to beat that number on each subsequent set. 

For example, if you complete 10 push-ups on your first set, you should aim to complete 11 on the next set.  If you cannot beat your initial set, then attempt to match the initial number on each subsequent set.

The goal here is to set a high bar and meet it on each set.  Although it is difficult, it is definitely worthwhile for both the anaerobic and weight-loss gain you will see.

Dangers of Completing a Tabata Workout

While there are no inherent dangers to completing a Tabata workout, it is definitely not for the faint of heart.  The Tabata workout calls for intense, grueling, and nearly continuous interval exercises for almost twenty straight minutes.

We do not recommend the Tabata workout for any beginner or novice athletes.  Rather, due to the strenuous activity, you can risk injury and strain to muscles, which can sideline you from the game.  However, once you have grown more comfortable and accustomed to HIIT workouts, we would definitely recommend you try the Tabata workout.