Basketball season is right around the corner, that means that tons of youth and high school basketball players are in the middle of their pre-season conditioning. We’re not concerned about them right now though. We’re concerned about all of you adult gym rats that are signed up for rec league ball and your conditioning levels are shall we say “lacking” or “non-existent”. One of the great indignities of getting older is that you can no longer play sports to get in shape, you now have to get in shape to play sports. It sucks but that’s life. So because we care about your health and welfare here is LOPT’s foolproof preseason training guide for adult basketball players.

Phase 1:

Jog the length of the court. Answer the following:

  • A) Did you have a heart attack?
  • B) Can you barely talk?
  • C) Can you still form a sentence?
  • D) Do you feel invigorated and want to run more?

If you answered A we wish you a speedy recovery. If you answered B then jog more until you can make it the length of the court and still talk. If you answered C but not D move on to phase 2, if you feel invigorated move on to phase 3.

Phase 2:

  1. 20 sit-ups
  2. 20 push-ups
  3. Run/jog 1 mile in under 10 minutes
  4. 20 sit-ups
  5. 20 push-ups

Repeat daily until it’s not hard. Once it’s not hard move on to phase 3.

Phase 3:

  1. Jog ½ mile
  2. 20 jumping jacks
  3. 20 burpees
  4. 30 second run
  5. Rest 2 minutes
  6. Repeat 4 times, 4 days a week through your season.

If you can successfully make it through phase 3 you’re probably in good enough shape to play rec basketball. If you’d like to find a more intense workout that will allow you to fight off father time a little bit longer there are a lot of great resources available. If you have any questions about staying fit and reducing your injury risk feel free to give us a call.