The prevailing "wisdom" was that strength training would build unnecessary body weight and tighten muscles, thus slowing the player down and hindering shooting touch and ball handling ability.Īdditionally, and certainly unthinkable today, many so-called experts of yesteryear believed that lifting weights regularly would increase an athlete's susceptibility to injury (even a novice, contemporary follower of sports knows that strengthening the body helps to prevent injury not cause it).įortunately, the basketball world has slowly but surely come to its collective senses concerning strength training. There was a time not all that long ago when working out in the weight room was taboo for hoopsters. While strength training is obviously a staple of any serious basketball player's year-round improvement program today, it wasn't always the case. Sadly (after the original posting of this article), Tom died on June 8, 2011. Tom authored several other articles on this website.
He held a Masters degree from Columbia University, specialized in sports conditioning, was the owner of Power Performance, Inc. The essential goal, regardless of approach, is to consistently push your muscles as you grow, whether by attempting to accomplish more repetitions or holding a position for a prolonged period.Tom Emma was a graduate of Duke University, where he was a three-year basketball starter and captain his senior year, and was later drafted by the Chicago Bulls in 1983. Research indicated that exercising the plank five or more times weekly resulted in the greatest increases in ab endurance. This exercise will primarily target the abdominal and other core muscle groups. Isometric contractions, by definition, develop your muscle groups for endurance. Just keep in mind that the load may need to be reduced.įor instance, if you regularly bench press for three sets of 8-10 repetitions, you may switch to two sets of 25-30 repetitions.Īnother method is to extend the duration you maintain a contraction. Similarly, performing high-volume sets may be a proper training method for developing muscular endurance. This might include increasing your reps for a particular activity or muscle group. Increasing the duration a muscle is contracted throughout an activity is one way to improve muscular endurance. Clara Baini, Doctor of Physical Therapy & Pilates Instructor "Jumping jacks can particularly enhance aerobic capacity, lower resting heart rate, and blood pressure, lower the risk of heart attacks, improve metabolism, and aid in weight maintenance." You can also assume a squat position and perform a squat jump. Jumping jacks are categorized as cardiovascular exercise since they raise your heart rate. They are full-body workouts targeting the lower, upper, and core muscles.
Jumping Jacks are great exercises to build muscular endurance. Increase the time and pace as you improve and try more complex versions. Take a jump rope and do 10 minutes while pausing if needed. The rope will immediately stop if you lose proper posture or technique. It improves your stamina while being surprisingly low-impact since it requires you to maintain proper form and land on the balls of your feet. They are great to train muscular endurance. Jumping rope is terrific since it can be done anywhere and provides an excellent workout.
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