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Basketball is a great way to lose weight and get in shape.
If you have ever stepped on the basketball court, you have likely felt the rush of making a big shot or being a part of a winning team. There are many positives to the game, but one of the biggest may be its ability to keep you in great shape. Playing just one hour of basketball can help you burn up to 750 calories and can tone and shape your body by working many different muscle groups.
Sprinting a Foundation for Success
During a standard basketball game, an average player runs around 105 high- intensity sprints. These sprints are responsible for the development of fast-twitch muscle fibers that build muscle and tone your body. Incorporating full-court sprints into your workout will ensure that you are toning your lower body while gaining explosiveness and agility that will come in handy for playing defense and changing direction quickly. Dribble a basketball during your sprint workout to develop your ball-handling skills.
Leaping Into Action
Squat jumps will help you develop your lower back, hamstrings and quadriceps muscles while improving your vertical leap. Pick a spot on the backboard and get down into squat position with your weight spread equally on both feet. With your arms extended upward, jump and attempt to hit the spot you've picked on the backboard. If you can't reach the backboard, select a spot on the wall. Jump as many times as you can in a set period of time, concentrating to ensure you are using correct form.
Pushing the Envelope
Pushups are one of the most simple, yet effective workouts you can do to gain upper-body strength for basketball and tone your arms, chest and core. Your triceps and chest are packed with fast-twitch muscles that will help you become more sculpted and strong enough to battle in the paint. You will gain maximum results if you do as many pushups as you can in a set time period, rest for that same amount of time and then repeat the process.
Sliding into Defensive Prowess
Incorporate a full-body workout into your basketball conditioning program by doing defensive slides. Starting on the baseline, get into proper defensive position with your butt down, chest out and arms extended to the sides. Staying in this position, slide your feet up the lane to the free-throw line, out to the baseline, back to the free-throw line and return to the baseline. Defensive slides will work wonders for your conditioning and help you lose weight quickly.
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