While many people may not associate swimming pools with NBA training, the benefits of strength training in water can revolutionize fitness sessions for athletes across various disciplines, including basketball. This article explores how NBA players can stay in peak conditions by incorporating water-based strength training into their routines.
Benefits of Water-Based Strength Training
Buoyancy in water reduces an athlete’s body weight, allowing them to work out at higher intensity levels without causing wear and tear on their joints or contributing to muscle soreness. Water is 12% more resistant than air, providing natural resistance for strength training. Additionally, water forces athletes to work their muscles both eccentrically and concentrically, allowing for strength and the reciprocal contraction and relaxation of muscles to be in equal proportion.
Designing Water-Based Training Programs
The FIIT principle (Frequency, Intensity, Time, and Type) can be followed when designing water-based training programs. Simple tools such as bands and hand paddles can be used for training, and equipment for specific sports and skills can also be adapted for use in the pool. Most exercises done on land can be done in water, and determining proper form and body position is important to prevent the body from slowing down.
Incorporating Warm-Up Routines, Strength Work, and Unilateral or Bilateral Work
Warm-up routines, strength work, and unilateral or bilateral work can be incorporated into water-based training programs. Athletes must pay attention to detail to bring out the effectiveness of the training module. For example, NBA players can benefit from water-based plyometric exercises, which can help improve their vertical jump and overall explosiveness on the court.
Conclusion
Strength training in water has been demonstrated to provide benefits for athletes from various disciplines, including NBA players. By incorporating water-based strength training into their routines, NBA players can stay in peak condition while reducing the risk of injury and muscle soreness. As a result, they can continue to perform at the highest level on the court and maintain their competitive edge.