![]() 1/4 mile jog, bike, treadmill, fast walk and jump rope all qualify as a general warm up. General Warm-Up: Designed to increase body temperature and to gradually elevate heart rate, similar to slightly revving your car engine on a cold morning.While stretching is important, understand that it is only part of the preparation protocol. Sitting on your butt stretching has absolutely nothing to do with running. This will greatly assist you in preparing your muscles for high-intensity work, and help reduce the chance of an injury occurring. It is also necessary that you perform a sprint-specific warm up, in addition to your general warm-up and flexibility program. Prior to sprint training, it is important that you warm up and stretch sufficiently. All rest periods have been predetermined for future training sessions. In order to make this possible, rest periods employed during anaerobic conditioning sessions will range from 1:1 to a 1:3 work/rest ratio. This results in the ability to sustain high-intensity output throughout an entire game. While other players try to catch their breath during free throws, you are recovering. The goal of interval-training is to condition your body to become accustomed to not only the high-intensity running nature of the game but, also, the brief recovery periods. In a game situation, play (work) is stopped when a timeout is called, or a penalty is assessed (rest interval). This type of training is specific to the nature of basketball. Stage Two: Sprint / Interval-TrainingĪnaerobic training involves the application of timed recovery periods following brief, but intense, runs. At this point in time it is necessary that your Training Heart Rate (THR) fall between 70-75% of your Maximum Heart Rate (MHR). Your Target Heart Rate must be maintained in order to gain the full benefit of cardiovascular training. Use your imagination to create cross-training programs that will keep you interested and motivated. Water Exercise: 30 minutes / Versa Climber: 30 minutes.Īgain, these are only a few suggestions.Stairmaster: 30 minutes / Aerobics Class: 30 minutes.Exercise Bike: 30-45 minutes / Jogging: 30 minutes.Here are some examples of different forms of cardiovascular exercise along with suggested time limits: Also, the risk of injury is greater if you only take part in one activity. The stresses that the body encounters doing a variety of activities is more beneficial to the athlete than the stresses encountered by doing the same old, tired routine. Cross-Training is an effective method to use in order to get results with little risk to your body. Running is extremely effective, but it is also extremely stressful if done over long periods and distances. It is important that you realize that you DO NOT have to distance run everyday in order to get an effective workout. If you choose to run, perform these activities on a track or grass surface to alleviate stress on the knees. This type of training should be executed 3-4 days per week and can involve activities such as running, biking, hiking and swimming. Stage One: Cardiovascular Training (Aerobic Work)Ĭardiovascular training is crucial in order to build a solid base of conditioning. Sprint (Interval) Training: (Anaerobic Work).Cardiovascular Training: (Aerobic Work).The following are guidelines for an off-season basketball cardiovascular program, which is designed to increase the endurance and efficiency of your cardiorespiratory system. Coach Falsone details his cardio workout for the Rockets and Comets. For every activity there is a specific way you should train to get maximal, timely results.
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