by Ramona Taylor

Created on: November 16, 2009

Basketball is a physically demanding sport. You are constantly moving your body, and because of this you need lots of energy to give it your best. Low energy, or poor stamina, can affect your play. Increasing your stamina is not just about building muscle and improving strength- though. Here are some suggestions for increasing your stamina.

CREATE A PLAN

Before you can figure out how to improve your stamina, you have to think about your plan of action. Do you know your baseline level of fitness? You should, because this is what you are trying to improve. Before you rush into exercise, have a medical screen to determine what fitness level you are at.

Once you know, start designing your fitness plan. Your plan should have set goals which are achievable and reasonable. Also, your plan should have a set a schedule. Frequency, intensity, and time/duration are the components of a safe, effective exercise program. Many experts support these components are best for creating a stamina building workout.

THE FITNESS PLAN

Cross-training, exercise that work different muscle groups, is one of the most effective and safe ways to improve stamina and performance level. Add low impact exercise as a means of improving cardiovascular health. Cardio exercises increase lung capacity, blood pressure, burns fat, and reduces stress. Choose two or more activities that complement each other, such as weight training and running. Classic basketball drills of chest pass shuffles, plyometrics (jumping rope, lunges, and jacks), and wind sprints would be excellent parts of your workout. Bike riding and swimming are also other activities you can add to the mix to keep your workout interesting and help guarantee progression.

Weight training is great for stamina building. The stronger your muscles are the more they can endure. Don't rule out weight machines. They are great with helping to enhance endurance. Squats, leg curls, and leg presses are wonderful for stamina building. They can be done with or without weigh machines.

Remember that your routine should not be boring. Also, variety and gradual increases work best for reducing injuries and keeping your workout on track.

DIET AND NUTRITION

A workout alone is not enough to maximize your stamina training. Diet and nutrition are a key component. You need to work out a balanced diet that supplies you with energy, builds strong muscles, improves your metabolism and keeps you hydrated. Choose high fiber, vitamin rich, bone building foods. Whole wheat, grains, green vegetables, calcium rich foods, and fruit are essential parts of your diet. Junk food and red meats could diminish stamina so avoid them.

Fluids are important. Before and during workouts, you should make sure that you take in enough water. If you like formulated sports drink, choose those with six to seven percent carbohydrate concentrations. A properly hydrated body burns energy more efficiently.

A fitter player makes for a better player. By improving your stamina, especially in basketball, you reduce your risk of injury and increase your energy. With careful planning, an achievable workout, and balance diet are your keys to becoming a better baller.

For more resources that will help with building stamina, check out these other resources:

http://findarticles.com/p/articles/mi_m0826/is_6_15/ ai_57745536/

http://www.streetdirectory.com/travel_guide/41005/re creation_and_sports/strength_and_endurance_training_ improves_basketball_game.html

http://www.ehow.com/how_4830064_build-stamina-basket ball.html

Learn more about this author, Ramona Taylor.
Click here to send this author comments or questions.