Wednesday, January 28th, 2009, filed in Athlete's Corner, Headlines
Today we’d like to introduce Alan Stein, one of the nation’s top basketball specific strength & conditioning coaches. Alan serves as the Head Strength & Conditioning coach for the nationally renowned, Montrose Christian Mustangs boy’s basketball program. He also offers a variety of training services through his company Stronger Team, and he’s worked with star basketball players such as Kevin Durant, Ty Lawson and Michael Beasley.
Alan will be answering some of your basketball training questions in a new monthly Q & A series here. If you have a question for Alan regarding basketball drills, training, or workouts please leave a comment below and he’ll try to answer it in next month’s article. We can’t promise that he can get to every single question, but we’re lucky to have him spend some time answering a few of them.
Here are the first few questions that Alan has answered for us. A big thanks to Alan for being willing to work with us. Go check out his website if you’re interested in more basketball-specific training articles and advice. Now for the Q & A…
My coach doesn’t put a lot of focus on doing weights during the season. Should I be working out on my own to stay strong? If so, what are some good exercises I can do that won’t make me too tired or sore for games?
First off all, have your coach email me at Alan@StrongerTeam.com, so I can tell him the benefits of strength training during the season. Yes, if your schedule permits and your coach approves, I do recommend you work out on your own (or with a teammate) during the season as long as it does not interfere with practice, team meetings, etc. You should do a few sets for your lower body (lunges and step ups are great), but put most of your focus on your upper body since you legs are in a constant state of fatigue during the season. For your upper body you should focus on both pushing and pulling exercises; chest presses, pull-ups, shoulder presses, and rows. You should aim to work between 12-15 reps (where as rep #15 is very difficult to complete) and rest as little as possible in between sets. 6-10 total sets, 1-2 times per week (should take 20-30 minutes total) is all you need to stay strong during the season!
Besides rest, what can basketball players do to help shin splints?
Ice immediately after practice/games, properly stretch both your shins and your calves before practice/games, and make sure you have proper footwear. You can also do some dorsi flexion (pulling your “toes toward your nose”) exercises to strengthen them. If the pain persists, go see a doctor!
What skill do many players lack that surprises you the most and maybe prevents them from becoming an elite player (if they don’t work on it)?
There are several… proper shooting form, sound footwork (on cuts, stepping into their shot, etc.), weak hand development, and a mid range game!
Be sure to leave a comment below if you have any questions for Alan about basketball training and we’ll try to include them in next month’s Q & A with him.
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