Category Archives: Injuries
How you can strengthen your ankles? Recovery tips…
All basketball players know that good ankle support is very important. It is very important to pick right footwear and ankle support. However you must also know how to strengthen your ankles. Jacob Hiller talks about it in this video…
Vertical jump training main types of repetitive strain injuries in lower limbs
Which should be observed when beginning trainings? The first months of intensive trainings like developing vertical jump are always the most dangerous and critical, because your muscles, joints, tendons and ligaments have not gotten used to the strain yet. This also applies to periods following injuries, the training loads should be reduced by half then. Repetitive strain injuries occur when the training and competitive load of an athlete’s exceeds the individual strain resistance limit of their musculoskeletal apparatus. Injuries appear as chronic microtraumas of their musculoskeletal apparatus. At first there is constant pain. Therefore at first you should avoid high strain on knees and ankles. Also I continue to emphasise having a healthily lifestyle which significantly increases your achievements (if you are clean from everything harmful, it creates good preconditions for jumping higher)! Image credit: boston.com Main types of repetitive strain injuries in lower limbs: 1. Ligament inflammation – this may be caused by a trauma which has not been completely treated or chronic overload. In the knee joint area the inflammations of the internal side ligament and front part of the patella are most common. The pain in the side ligaments occurs in case of movements, which press the … Continue reading
What may cause overtraining?
Overtraining is very serious problem and You should know about it as much as possible. So what may cause overtraining at all? Image credit: bradgouthrofitness.com 1. Training with too heavy weights and too much strain on the principle “the more the merrier” – this is certainly not a good attitude for a serious athlete. You may be strong and resistant, but if you train on the limits of your capabilities all the time, your body cannot heal from the effect of the training or develop. 2. Using the same exercises all the time – this is dangerous in certain ways, certainly attention has to be turned to the body in general as our muscles need to develop evenly in order to avoid the disbalance of muscles. As you wish to especially develop your vertical jump, you should certainly simultaneously train other muscles, in addition to the muscles needed for jumping. A strong body will help with the jump! 3. Performing exercises with incorrect technique – I will continue to stress that one properly performed exercise will benefit you more than then exercises performed incorrectly. In addition an incorrect performance is a great threat for injuries. Wrong posture can bring along … Continue reading
Posted in Basketball Training, Increase Vertical Jump, Injuries, Strength Training, Vertical Jump, Vertical Jump Program
Tagged athletic development, first signs of overtraining, overtraining, psychological disorders, signs of overtraining, vertical jump injuries, vertical jump training
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Is stamina important in basketball?
Basketball is a very varied game, which requires very varied training and different abilities from the players. Coordination, maximum strength, explosive strength, and naturally stamina – all play an important part. During the game, one has to make high jumps, fast sprints and perform perfect passes and shots. For that we need a very high vertical jump, explosively quick ability to spurt and good coordination. But it is difficult to do all that if we have weak stamina. Image credit: basket.ee Therefore stamina training has to be relatively varied also. In addition to general stamina, also strength stamina is important, as it has to ensure powerful vertical jumps, nice passes and shots. Also technical skills and general stamina are in a close connection, as in a tired state the athlete will make more mistakes! On the average, during a game a basketball player covers 4 km, of which 25% by walking, 75% by running and 5% with spurts. The running capacity of centers is approximately 5% less. Guards make approximately 300 changes of direction and 200 changes in running pace. All that requires for the player to recover quickly, so that technique does not suffer. But fast recovery is mainly … Continue reading
The Most Common Injury in Basketball – Ankle Joint
Probably it is not a surprise for anyone who is active in basketball and other fields where jumping is important that the most common injuries are strains, sprains or in worst cases even ruptures of the ankle. Therefore anyone involved in plyometrics and developing vertical jump should certainly read this article. But now let’s take a closer look on what the ankle is and what are its functions. A very simplified description is that the ankle joint does not only ensure the movement of the foot, but the whole lower limb. The bones of the shin and foot are held together by several ligaments, which ensure movement for the foot. Several muscles and ligaments on both the inner and outer side of the foot and leg are necessary for ensuring normal functioning of the ankle. In case of basketball injuries, mainly the ligaments on the outer side of the foot are injured. As a rule this injury takes place when landing from a jump – either on someone else’s leg or just in a bad position. As a result the ligaments are strained, ruptured partly or fully. Ligament injuries are classified into three categories, the first of … Continue reading
