Relaxation is one of the keys to success in basketball, not only to increase your success when it comes to scoring, but also during the game, in both attack and defence. But while some players have an innate ability to take off, not everyone does. Rest assured, as with any discipline, relaxation is a method that needs to be worked on.
By following a suitable sports programme and putting your heart and soul into your work, you could quickly improve your level and impress your playing partners. Here we give you all the advice you need to improve your basketball release.
Plyometrics, the nerve of basketball relaxation
Before getting to the heart of the matter, it’s important to understand what we’re talking about. Basketball is a sport that requires a lot of energy and physical effort. The whole body is put to work during a match. But among the most important elements, it’s plyometrics that should be emphasised to work on your relaxation.
This name actually defines a person’s ability to produce intense movements over short periods of time. In other words, it’s what characterises a jump, which requires a lot of power for just a few seconds. So it’s mainly around plyometrics that you should work to improve your relaxation.
Video relaxation programme for dunking
A few exercises to improve your relaxation in basketball
Understand that plyometrics can be adapted to all kinds of sports. In our case, the relaxation works mainly on the lower body. The aim is to push your body to jump higher and higher to improve your performance on the field. Here are a few ideas for exercises that will help you focus on this aspect
Practising jumping
The first of our tips is probably the most obvious, but it’s a very important one. As with any learning process, physical or otherwise, it’s by practising that you develop the necessary automatisms. The same applies to jumping. The more you jump, the more your body becomes familiar with it, and the more your muscles adapt.
So when you’re out on the pitch, you’ll quickly feel more at ease when you’re jumping, without putting any strain on your body.
Using a skipping rope
What better accessory could there be for practising jumping rigorously and regularly? The skipping rope is an indispensable tool for many sportspeople, and this is especially true for basketball. By doing long sets and adapting the movements systematically, you’ll push your body to improve your jumps.
However, it’s important to note that skipping rope needs to be complemented by other exercises. It doesn’t allow you to work sufficiently on the amplitude of your jumps. Instead, it focuses more on frequency and endurance.
Overcoming obstacles
You need to get into the habit, whether as part of your daily routine or as part of a sports session. We’re not talking about scaling walls or engaging in dangerous practices, but rather imposing jumping challenges on yourself. This is what happens to box jumpers, in particular.
The aim is simple: to give yourself a target in terms of height. It could be a bench, a low wall or a box. You then have to try to jump from the ground to the top of this obstacle. Make sure you increase the difficulty as you progress.
Adapting training sessions
As well as the specific practices we’ve just explained, it’s also essential to incorporate jumping into all your training. So, whether you’re used to exercising indoors or outdoors, make sure you add jumps of all kinds to your programme.
When you go for a run, for example, it’s perfectly possible to determine a part of the route during which you work on your relaxation with series of flexions and extensions. The same applies when you’re exercising indoors, between two machines for example.
Other useful tips for working on relaxation
While we’ve focused most of our advice on the lower body, it’s important not to forget that the body is a whole, and that each muscle works to the best of its ability. To make sure you don’t damage your body or work in vain, remember to follow these additional tips, which will complement the previous ones.
Don’t neglect your upper body
This is the mistake that many beginners make, concentrating solely on jumps. But you mustn’t lose sight of the fact that the upper body, particularly the abdominals and the whole torso, ensure cohesion and overall performance. So don’t forget to work these muscles, particularly during sheathing sessions, which will help improve your relaxation.
Think about stretching
Relaxation, on the other hand, is not just about strength – quite the opposite. Flexibility is particularly important. That’s why stretching, whether as part of a complete programme or during a specific session, is necessary to achieve good relaxation. By stretching your muscles, you can be sure that you’re not abusing them, while improving your results.
Practise regularly and rigorously
Finally, here’s a piece of advice that applies to absolutely all sporting activities, but which remains true in all circumstances. One of the keys to achieving your goals is quite simply to train very regularly. That’s the best way to help your body cope with changes and adopt them more easily.
Choosing the right basketball bag
The multiple compartments and numerous pockets of the Karkoa basketball bags will allow you to easily transport your accessories, toiletries and spare outfits. Head off to your basketball training sessions with complete peace of mind!
