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Off-Season Workout for Point Guards By: Frank Hopkins Provided by: STACK
Core Conditioning You need a strong core to maintain body composition when performing a layup or dunk, to keep your posture and trunk stable when you're on defense or driving the lane, and for drawing a successful charge. Inadequate core conditioning can lead to kinetic chain breakdown and subsequent loss of technical ability and functionality. That's why you want to work your external obliques, rectus abdominis, erector spinae and pelvic floor muscles. Compound Strength Compound exercises—movements that engage more than one muscle group—are essential for strength and durability. For this component, focus on compound lifts such as the Bench Press, Squat and Deadlift. Plyometrics Point guards rely on their lower extremities for explosive bursts of anaerboic energy when jumping and sprinting. For that reason, they should include exercises that generate power in the glutes, hamstrings, quads and calves. When performed correctly, plyometric (jump) training activates type II muscle fibers, improves core-trunk stability and strength, improves ankle mobility and further strengthens the lower extremities, especially when they are supplemented with regular lower-body weight-training protocols. Shoulders Point guards must perform exercises that condition and strengthen their shoulders, because repeated shooting, dribbling and maintaining a defensive stance in basketball work the shoulder muscles significantly. In addition, performing upper-limb exercises can simultaneously increase core strength. Olympic Lifts The Clean and Jerk, Snatch, and other variations of these lifts are frequently incorporated in off-season sports programs that rely on explosive bouts of energy. Movements such as the Power Clean have been shown to increase rate of force development and activate type II muscle fibers. Workout Day One • Power Clean - 5x5 Day Two • Barbell Back Squat - 5x5 Day Three: Upper-Body Volume/Conditioning • Dumbbell Shoulder Press - 3x12-15 Day Four: Rest Day Five: Lower-Body Volume/Conditioning • Glute Raises - 3x8-12
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