Basketball
Each year, while NBA players defy gravity and college basketball players fight to survive until March Madness, recreational athletes take to the courts in pickup games and organized leagues. Like the pros and college players, recreational athletes also are subject to injuries. Elite players dedicate much of their lives to basketball-specific training, but recreational players tend to play basketball only sporadically or at certain times of the year.
Common Injuries
Recreational basketball players are not always conditioned for the short, intermittent bursts of activity, the quick stops and starts, and the physical contact of the game. So if you're planning to play hoops, be aware that playing the sport should include training to avoid injuries.
Common basketball injuries include:
For athletes who have experienced a sports-related injury, UPMC Center for Sports Medicine's orthopaedic surgeons and board-certified physical therapists will help to speed recovery and restore function.
Training Tips and Techniques
Ideally, training for basketball season starts three weeks before the beginning of the season to build a base of strength and conditioning. For most recreational athletes, this may not be realistic timewise, however, even minor conditioning is better than none at all. Try to get at least a base level of conditioning in the weeks or months prior to the season. Focus on strength-training squats, plymetrics, and jumping drills, as well as drills that improve ability to move well on the court.
Here are a few on-court drills:
- Star drill
Place four cones in a square, eight to 10 feet apart. Stand in the center of the square, and have your drill partner point to a cone. Get yourself to the cone, touch it, and return to the center as quickly as you can. Before you're back to the center, your partner should be pointing to the next cone you have to touch. Start with 30 seconds and build to a minute or two. This improves your ability to change direction quickly and awareness of body position.
- Zigzag drill
Place six cones on the court in a zigzag pattern (cones should be about 16 feet apart and at 45 degree angles). Start at the first cone and sprint to the second, then third, fourth, fifth, and sixth. Reverse the pattern and return to the first cone. Repeat for 30 seconds; build up to a minute or two. This gives you practice in quick bursts of speed and shifting direction.
- Medicine ball shuffle
Stand at one end of the court facing your partner who is a foot or two away from you. Do a sideways shuffle for the length of the court, passing the medicine ball back and forth. This works your shuffling ability, balance, strength, and ability to stay low.
Individuals should consult a physician before beginning any kind of training or
conditioning program.