Back to School at FamilyEducation.com
Home > Mom's Life > Mom's Health and Fitness > Exercise Tips > Weight Training for Sports
|

Weight Training for Sports

Basketball
Ever know a guy who could shoot the lights out during warm-ups, or win any game of H-O-R-S-E, but could barely score a point during the game? How about the player who excels early in the game, but whose jump shot always hits the front of the rim as the game goes on? Sure you need to be able to shoot the ball, but if you don't have the physical ability to run up and down the court, and establish your position in the paint, all the skill in the world won't do you any good.

Watch an NBA basketball game, and you can't help but marvel at the incredible athleticism exhibited on the court. Speed, strength, and flexibility are all necessary physical attributes of a successful player. You may not be playing in the pros any time soon, but to excel at the weekend pickup game at the Y requires those same physical abilities.

Strong legs are essential to establishing position in the low post and jumping. Upper body strength can help your jumping as well, and is necessary when shooting and boxing out for a rebound.

In the injury prevention realm, anterior cruciate ligament tears are an all too common injury among basketball players (especially women, in part due to the width of their hips) Once again, increased quadriceps strength can help prevent or minimize such injuries.

These exercises should help fortify you on and off the court.

 

Body Part Exercises
Legs and hips Squat or leg press
Leg extension
Leg curl
Standing calf raise
Seated calf raise
Back Lat pull-down
Chest Bench press
Shoulders Military press
Arms Seated biceps curl
Triceps pushdown
Midsection Reverse crunches
Crunches
Oblique crunches
Back raise

Swimming
Swimming fast requires a tremendous amount of skill and strength. The chiseled physique and V-shaped taper of an elite swimmer should leave little doubt about that. The muscles used vary from stroke to stroke, but it's safe to say that swimmers need good chest, shoulder, and back strength as well as abdominal strength for stability when rotating to breathe. Leg strength for the kick is also essential.

Swimmers, especially elite swimmers, are extremely flexible, which affords them enormous range of motion (ROM) while they propel themselves through the water. This flexibility, coupled with overdevelopment of the muscles of the front of their upper body (pecs and anterior delts), puts swimmers at risk for rotator cuff injuries, tendinitis, muscle tears, and shoulder dislocations. A weight-training routine that emphasizes strengthening the upper back muscles and the posterior deltoid muscles will decrease the muscle imbalance often associated with these aquatic types. Strengthening the rotator cuff muscles will decrease the risk of the shoulder injuries so common to hard-core swimmers.

The thing that all athletes should keep in mind – especially those whose sport depends on a greater-than-average range of motion – is that strength training does not inhibit flexibility as long as you lift through a full range of motion. Strength training will decrease that risk without decreasing your flexibility.

Here's a regimen that should make Summer Sanders proud.

 

Body Part Exercises
Legs and hips Leg press
Leg curl
Back Lat pull-down
Upright row
Chest Bench press
Shoulders Military press
Lateral raise
Reverse flye
Front raise
Internal rotation
External rotation
Arms Seated biceps curl
Triceps kickback
Midsection Reverse crunch
Crunch
Rotary torso
Back raise


|

Excerpted from he Complete Idiot's Guide to Weight Training © 2003 by Deidre Johnson-Cane and Jonathan Cane. All rights reserved including the right of reproduction in whole or in part in any form. Used by arrangement with Alpha Books, a member of Penguin Group (USA) Inc.

To order this book visit the Idiot's Guide website or call 1-800-253-6476.


August 31, 2014



Leftovers make deliciously healthy lunches, and save a lot of time. Use last night's dinner leftovers as the basis of your child's lunch — adding just one or two extra ingredients can make it seem like an entirely different meal.


stay connected

Sign up for our free email newsletters and receive the latest advice and information on all things parenting.

Enter your email address to sign up or manage your account.

Facebook icon Twitter icon Follow Us on Pinterest

editor’s picks

get ready for school!

We’ve got your
shopping list,
lunch menu,
and more.

GO

highlights

Join BIC on our mission to save handwriting and Fight For Your Write! Writing helps kids become better readers, boosts their confidence and sparks their creativity. Visit BICFightForYourWrite.com to sign our petition to save handwriting!

11 Coolest Lunch Boxes for Kids
Send your child's lunch to school in style! Check out our picks for the 11 best lunch boxes with great features from BPA-free accessories to spill-resistant fabric.

7 Important Back-to-School Safety Tips
Follow these back-to-school safety tips to make sure your child stays safe on the way to school, in the classroom, and while on the playground.

Kindergarten Readiness App Wins Gold
Our Kindergarten Readiness app won the Gold Award of Excellence in the educational category at the 2014 Communicator Awards. This valuable checklist comes with games and activities to help your child practice the essential skills she needs for kindergarten. Download the Kindergarten Readiness app today!