NBA physical coach Bettle develops physical fitness plans for many players. Strength training not only involves the upper limbs, but also the strength foundation of the lower limbs is also very important. Due to biomechanical reasons, NBA basketball players are usually taller, and leg strength is helpful for improving explosive power, agility and speed. Therefore, when exercising in basketball, you should also pay attention to the development of lower limb strength.
For example, a circuit training consisting of four movements such as "Dumbbell Side Lunge", "One-Leg Squat", "One-Leg Romanian Deadlift", and "Plank Y-shaped Leg Raise" can effectively strengthen the overall lower limbs. strength.
After doing one set of each of the four movements, continue to the next movement without resting in between. After all are completed, rest for 3 minutes, for a total of 4 cycles.
1. Dumbbell side lunges (5 to 8 times on each side)
Hold a dumbbell in each hand in front of the body (thighs), not on the sides of the body, so as not to be disturbed when squatting to the left or right.
Squat out to the right (left) side, about twice shoulder width apart. When squatting out, keep your left (right) foot straight and do not bend it. Place your weight on the squatted foot and squat down.
You don’t need to squat very low. You can return when your knees and toes are about even.Original pose. Make sure your knees and toes are in the same direction when squatting.
2. One-legged squats (4 to 6 times on each side)
Start with a basic standing position, then bend one knee and squat while keeping the other foot in the air. When squatting, keep your back straight and don't raise your buttocks deliberately. The same things you need to pay attention to when squatting your back.
You can use changes in the position of your feet or hands, or slightly tilt your upper body to adjust your body's center of gravity, but the key point is to bend the knees of your feet not to exceed your toes, and to keep them parallel to your toes.
Squat down until your thighs are parallel to the ground, or until your dangling foot touches the ground. Both are acceptable. You can adjust it according to your own situation, or you can add weights such as dumbbells and weight-bearing vests as shown in the video. (If the intensity is too high, just use bare hands)
3. Romanian deadlift with one foot and one hand (8 reps on each foot)
Hold a dumbbell in the opposite hand (dead lift with your left foot and a dumbbell in your right hand, dead lift with your right foot and a dumbbell in your left hand), and then perform a deadlift with one foot in the air.
Except for the hanging feet changing to adjust the center of gravity, the posture of the body is the same as the deadlift; because the hanging feet will adjust the center of gravity so that the body does not need to squat too much when bending down, but remember to still rely on the thigh of the supporting foot to lift the dumbbell Lift, don't use all your lower back strength.
The body should try its best to avoid bending, and the process of maintaining the force output is the same as the normal deadlift, except that the force is exerted by one foot.
4. Side plank Y-shaped leg raises (15 times on each side)
The abdominal muscles work hard to maintain the body in a straight line, and the shoulders, chest, abdomen, waist, buttocks, and legs should show a downward trend (a straight line). During the process of lifting the thigh upward, only the leg can move, and other parts must be fixed in place.
This action is a more difficult side plank. If it is too difficult, you can lie on your side on the ground and tie weights or elastic ropes to your feet.
Test materials:
Men’s Health.com – NBA legs circuit for explosive power
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