March Madness: Train like a CelticMarch 17, 2017
As the official hospital of the Boston Celtics, NEBH has provided comprehensive medical services to the team for the past 30 years. One thing any professional basketball player needs to be successful is extensive training and conditioning, both in the offseason and during the season. NEBH athletic trainers, along with some help from Celtics mascot Lucky, offer some tips on how you can train like a Celtic.
Basketball requires constant movement with short periods of sprinting, jumping and changing of direction. Therefore, your training should mimic the sports demands. Even though you need a base of aerobic endurance, this does not mean that you should just jog or bike at a slow and steady pace for an extended period of time. Instead, basketball players should train using bouts of high intensity, short duration intervals followed by longer periods of lower intensity work.
Consider a running program that consists of:
- A 5 minute warm up
- Several rounds of 10-30 seconds of faster paced running
- Slower jogs for 1-2 minutes of recovery
For strength training:
- Try creating a circuit of 2-3 exercises, and do 3-4 sets of each.
- Allow yourself a brief 1 min rest only at the end of each set of your group of exercise. This will allow your body to use its anaerobic energy systems for those quick fast breaks, while staying fresh out on the court until the end of the game.
- Since you jump and run with your glutes, you’ll want to make sure to train and strengthen your hips and glutes.
Once you have your body in optimal shape, it’s important to hone your basketball skills. NEBH teamed up with Celtics mascot Lucky for instructional videos on key drills. Click below to watch the videos.