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Build Up Your Basketball Endurance (And Lose Your Gut Too)

Your guide to lasting longer on the paint—and maybe even off it
by Ria Esguerra | Jan 30, 2018
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To up your street ball game, nailing threes isn't the first thing you should work on. What good is being an ace shooter when you can't even last a full quarter of playing time? Same rules apply with other (ahem) activities outside of the court. So we consulted with Acting Club General Manager of Fitness First Platinum Greenhills, Jeremy Sanders Co, ACE-CPT, on how to improve your stamina and endurance. Here are his workout recommendations:

Lateral shuffle to push-up

This drill will help improve your lateral movement to keep up with or swing around your opponent, and develop your upper body strength as well.

Do it: Start at one end of the court. Step sideways with one foot then follow with the other to close the gap. Repeat and move as fast as you can until you reach the half-court line, then do one push-up. Get up and do the same shuffling steps until you reach the baseline and then do two push-ups. Continue until you reach 10 push-ups. "You can up the ante by dribbling a ball while moving laterally," Sanders says.

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3-minute plank challenge

All movements are initiated through your core muscles and this exerciser will put your core strength and stability to the test.

Do it: Assume plank position with your elbows shoulder-width apart on the floor. Make sure your butt doesn't stick out or sag down, and hold this position for one minute. Now, lift your left arm up for 15 seconds. Drop your left arm back to the floor, then do the same for your right arm. Next, lift your left leg from the floor for 15 seconds, then switch up with your right leg for another 15-second raise. Afterwards, raise your right arm and left leg off the floor for 15 seconds, and repeat with your opposite arms and legs. Finally, return to original plank position and hold for another 30 seconds.

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Bodyweight squat complex

"Your legs bear at least 60 percent of your total body weight and will be used extensively throughout the game. This exercise will challenge you in three different ways to stimulate your lower body endurance," Sanders says. One round consists of the isometric squat, the body weight squat, and the jump squat. Perform three to four rounds with 1-minute rest intervals.

Isometric squat: Stand with your legs shoulder-width apart, then bend your knees and hips to lower your body into a squat. Remember to keep your back straight at all times. Hold the position for 20 seconds.


Bodyweight squat: Take the same stance as the Iso squat, but this time, raise your body up after your things become parallel to the ground. Without breaking form or straining your knees, do as many squats as you can in 20 seconds.

Jump squat: From the lowered position of the squat, drive through your legs and explosively jump upwards. Land softly at the balls of your feet and return to start position. Jump as high as you can, as fast as you can. Do this for 20 seconds.

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Sprint-burpee-jog intervals

"Basketball is a stop-and-go sport so you use both anaerobic and aerobic energy systems while playing. This drill will help alternate between these two while incorporating explosive full-body movement for strength," Sanders says.

Do it: Sprint from the baseline to the half-court line, drop and do one burpee, then jog to the other baseline and do another burpee. Repeat for 10 rounds. You can also switch things up by back pedalling or jogging backwards from the half-court line to the baseline instead of doing a regular old jog.

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This story was originally published in the January 2018 issue of FHM Philippines.
Minor edits were made by the editors

Photography Kurt Alvarez


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