However, as a general rule of thumb, young players (ages 8-12) can and should participate in a structured, supervised, age-appropriate training program. There is a difference between "lifting weights" and "strength training." I strongly prefer to use the term strength training as it encompasses a variety of modalities and methodologies.
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Consider the stages of training that athletes pass through as they grow up. The focus of basketball training is very different for players in the following age brackets: 6-10 years. 11-13 years. 14-18 years. 18 years+. The type and intensity of basketball drills depends on the age, maturity, and physiological readiness of the athlete.
A person’s chronological age does not always mirror their physical and mental maturity. Some 12 year olds look 22 and some 22 year olds look 12! So regarding a specific players’ individual readiness to participate in this comprehensive strength program, we recommend you get the approval of a qualified professional.
1. Maximal leg strength, Back Squat- Front Squat- Deadlift- Leg Press- Glute Ham Raises 2. Power Training- Power Cleans, Snatches, DB and BB Squat Jumps, Explosive Step Ups, Medicine Ball Throws, Box Jumps, Depth Jumps, Bounding, Band Resisted Vertical Horizontal and Lateral Jumping, Jump and Landing technique training.
Superset: Lateral Raises – 3×12-15 + Rear Delt Raises – 3×12-15. Superset: Biceps Curls – 3×12-15 + Triceps Extensions – 3×12-15. In addition to building muscle mass and increasing ...
Circle Basketball Around Waist Players stand facing the coach while holding their basketball with both hands, waist high. On the coach’s command, the player circles the basketball around their waist. After a few times, have the players stop and then circle the ball in the opposite direction. This
These drills are perfect for youth coaches who work with 7, 8, 9, and 10 year olds and middle school coaches who typically work with 11, 12, 13, and 14 year olds. With these drills, your team will… Shoot a higher percentage from the field Finish more lay ups under pressure Take care of the ball and reduce turnovers
Another strength-training program used the Berger system.2 This exercise protocol required three sets with the child’s six-repetition maximum (6 RM) weight-load. After two months of training, the 10-year-old boys and girls increased their upper- and lower-body strength by an average of 47 percent.
The following 45-minute workout should be preformed three days a week. Developing confidence, coordination, strength, timing, and stamina is the athlete's main focus throughout the workout. I. Defensive Slides/Three minutes - (width of free throw line) three sets: 30 seconds on/off (27 is...