Issue link: http://www.wacmagazine.com/i/388246
18 | Washington Athletic Club Magazine | OCTOBER 2014 Up your game Good exercise habits help you prepare for time on the court A daily training routine is ideal to keep your body ready for when the time comes to play basketball. It doesn't matter whether you're training on or off the court; what matters is that you keep your body agile and prepared. On any day of the week outside of the gym, you can easily do a range of exercises to keep your whole body strong. Forward and backward lunges and box squats strengthen your leg muscles. Rotation planks build your core strength, which is essential for supporting your back. Doing rotator cuff circuit exercises with a band or dumbbells is great for your shoulders. When you're actually on the court warming up, short repetitions are the best way to prepare your body for the kind of movement it will experience at game time. You get lots of these types of movements while practicing free throws. Starting with a close-range shot inside the free-throw lane—otherwise known as the key—gets your muscles going. It also, of course, increases your confidence as you work to sink at least eight out of 10 shots. Keep warming up mentally and physically by increasing your range as you seek your target goal. To mix up those free-throw drills even more you can complete several backboard shots from both sides of the basket. During actual game time, it's important to stay active, even when you don't have the ball in your hand. When you are not in the play, keep your mental game strong by anticipating the next moves. is will not only help you see the game and be ready for that next play, but it will also keep your body's momentum going. Your muscles must remain ready for that impact because the majority of injuries in basketball happen upon deceleration, when you're stopping and landing. Another important way to avoid injuries is to always stretch after any game or workout. Don't forget to ice when necessary, as well. A well-rounded training program includes these kinds of regular routines and drills. Keeping up such habits can help you stay strong for a variety of athletic activities, not just on-the-court play. Getting Fit By Donald Watts, WAC Basketball Trainer L U K E R U TA N ( 2 ) Donald Watts is the co-owner of Watts Basketball and a WAC Basketball Trainer. Find out more about him at wattsbasketball.com. Contact him at info@wattsbasketball.com or 206.467.1383.