MEMBERS AREA

Program Overview

Basketball is a much-loved sport all across the world. It is popular because it can be played as a competitive sport or a casual game on the local court. It is also a great way to work out as it involves using your entire body. It is a fast-paced game that involves a good deal of jumping and running which is a fantastic way to exercise. If you want a sport that helps you stay fit and healthy, basketball is the perfect choice as it comes with more than a few health benefits.

Workout Plan

Lorem Ipsum is simply dummy text of the printing and typesetting industry. Lorem Ipsum has been the industry's standard dummy text ever since the 1500s, when an unknown printer took a galley of type and scrambled it to make a type specimen book. It has survived not only five centuries, but also the leap into electronic typesetting, remaining essentially unchanged. It was popularised in the 1960s with the release of Letraset sheets containing Lorem Ipsum passages, and more recently with desktop publishing software like Aldus PageMaker including versions of Lorem Ipsum.

Nutrition Plan

Burns Calories

Do you want to shed a few extra kilos? Play basketball! All the quick lateral movements, running and jumping, gives you an aerobic workout that in turn can help you burn a lot of calories. For every hour of basketball, a person who weighs 165 pounds can expect to burn about 600 calories while a person who weighs 250 pounds can expect to burn approximately 900 calories.

DYNAMIC 5 MINUTE WARMUP ROUTINE (DO THIS BEFORE EVERY WORKOUT)

The Purpose of this program is to lose weight, build muscle, and feel better about ourselves. That can't happen if we get injured, so ALWAYS DO THE DYNAMIC WARMUP BEFORE EVERY WORKOUT SESSION.

  • 1-2 minutes of jump rope 
  • 10 Arm Circles
  • 10 bodyweight squats
  • 50 jumping jacks  
  • 5 lunges (each leg)
  • 10 glute bridges 
  • 1 min jogging in place 
  • 10-20 push-ups

BEGINNER WORKOUTS (WEEKS 1-4)

FULL BODY INITIATION #1

FULL BODY INITIATION #2

FULL BODY INITIATION #3

INTERMEDIATE WORKOUTS (WEEKS 5-8)

FULL BODY PROGRESSION #1

FULL BODY PROGRESSION #2

FULL BODY PROGRESSION #3

ADVANCED WORKOUTS (WEEKS 9-12)

FULL BODY SAVAGERY #1

FULL BODY SAVAGERY #2

FULL BODY SAVAGERY #3

ANNIHILATING AB WORKOUTS

LEAN ABs #1

LEAN ABs #2

LEAN ABs #3

Team Teamwork Basketball Training Game Concept

WORKOUT OPTIONS

WALKING (BEGINNERS): 45min to 1-hour walk.

SPRINTING: 10 Rounds: 30 sec (all out) sprint, 1min rest.

JUMP ROPE: 15-25 minutes

TRAINING BENEFITS

simply dummy text of the printing and typesetting industry. Lorem Ipsum has been the industry's standard dummy text ever since the 1500s, when an unknown printer took a galley of type and scrambled it to make a type specimen book. It has survived not only five centuries, but also the leap into electronic typesetting, remaining essentially unchanged. It was popularised in the 1960s with the release of Letraset sheets containing Lorem Ipsum passages, and more recently with desktop publishing software like Aldus PageMaker including versions of Lorem Ipsum.

Here are a few reasons why:

  • Prevents injury by improving balance, stability, bone density, and increasing joint strength.
  • Helps you become mentally stronger as it can teach you mental skills such as perseverance, the ability to overcome discomfort and challenge yourself.
  • Improves human performance by making you stronger, faster, and more efficient.
  • Increases lean body mass, which will improve your metabolic rate and aid in achieving and maintaining a healthy body weight and body composition.
  • Protecting against osteoporosis, improving/maintaining posture and alignment, and improving/maintaining your physical performance and metabolic rate as you age.
  • Enhancing your current activities, boosting your performance, and fixing structural limitations and imbalances that result from using one muscle group more than another.
  • You may also experience less pains and risk of injuries due to increased strength and body control and can help offset damage from having a job where you're constantly sitting all day. Making your health a priority pays long term dividends.

PHYSICAL BENEFITS OF BASKETBALL TRAINING

Following are the health benefits of basketball.
  • Promotes Cardiovascular Health. ...
  • Burns Calories. ...
  • Builds Bone Strength. ...
  • Boosts The Immune System. ...
  • Provides Strength Training. ...
  • Boosts Mental Development. ...
  • Develops Better Coordination And Motor Skills. ...
  • Develops Self-Discipline And Concentration.

 

Tips

  • Always warm up and stretch your joints and muscles before you hit the court. Make it a point to stretch and cool down after a game as well.
  • Basketball is a physically demanding game. It is important to have plenty of fluids on hand so that you can rehydrate your body at regular intervals.
  • Because of the physical demands, it is important that you keep yourself flexible and strong.

With the many benefits of basketball, it is the perfect reason for you to pick up a ball and start shooting some hoops. It can be played alone or with friends – no matter what you choose, you get a great workout. By making this sport a part of your fitness routine, you ensure that you stay physically and mentally fit and active for many years.

MENTAL BENEFITS OF BASKETBALL TRAINING

The mental benefits of sport
  • Sport improves your mood.
  • Sport improves your Concentration.
  • Sport reduces stress and depression.
  • Sport improves sleep habits.
  • Sport helps you maintain a healthy weight.
  • Sport boosts your self-confidence.
  • Sport has been linked to leadership traits.
  • Benefits for young children.

Boosts Confidence

One of the best benefits of playing basketball is that it truly boosts one’s confidence. Being a good player and being a member of a great team can do wonders to increase your self-esteem and help you gain more confidence. When your confidence is boosted, your faith in your skills is also increased. Being confident allows you to face life with an improved disposition and has a positive effect on every aspect of your life.

The fast-paced action involved in basketball makes it one of the most exciting games to play and watch in the world. The fact that it provides numerous benefits is an excellent bonus. It is no wonder that the President of the US has made it a part of his regular workout regimen to keep himself physically and mentally fit. It is a great game for both adults and children. If you are looking to play a sport that gives you multiple benefits, both physically and mentally, this is the one for you.

Need Help? Email us here

You can contact us anytime at Support@hoopsinstitute.com