The 3 week BAM Jam basketball training plan

BAM Jam is just 3 weeks away. For teams that want to go deep in to their brackets, being in shape, both from a stamina and strength perspective, will prove to be very beneficial.

Adding in high intensity ball handling is a great way to build your strength, endurance and skills.

Here is a simple 3 week workout program that you can do from your home and doesn't require any special equipment other then a pair of shoes and a basketball and the willingness to contribute 2-3 30 minute sessions per week.

Developing lower body power for basketball

In our third installment of the Basketball Improvement Series, Jason Ellis explains and then demonstrates the XP Pause Squat, a simple but important exercise that will help you develop your lower body power.

Developing Core Strength For Basketball

When we took a poll back in December, "Developing Core Strength" was one of the top answers to the question "What element of basketball training are you most interested in?"

So we worked with athletic training expert, Jason Ellis, co-founder of Rock and Armor, to give you an exercise that you can add to your workout. Jason is a professional trainer and a former professional basketball player that has played in the NBA D-League and overseas. 

Increasing Lateral Quickness

This past December, we took a survey asking players what they thought the most important aspects of training were for basketball. The top four results that players gave were:

• Lateral quickness
• Core strength
• Lower body strength/power
• Overall flexibility

We combined that with another piece of information you gave us from a recent survey on how often the average player worked out each week, not counting playing basketball. 

GAME TIME: Week 3 Workout

How are you feeling? Stronger? Faster? Taller? Keep up the good work!

We’re going to talk a little about two types of stretching this week, Static and Dynamic.  Stretching is important! It helps keep our bodies flexible and moving fluidly. If you don’t have stretching in your workout schedule, you’re not getting the most out of your workouts and you’re not at your top playing abilities. Flexibility is affected by age and gender (among other factors), so is especially important as we mature, but it is important at any age!

Static Stretching will:

•  Increase flexibility
•  Increase range of motion
•  Decrease your chance of injury

Dynamic stretching will:

•  Improve explosive power moves.
•  Increases range of movement, blood and oxygen to your muscles.
•  Improve your performance.
•  Decrease your chance of injury.

1) Static Stretching- stretching without movement. You stretch a muscle (or group of muscles) to its farthest pain-free point and then holding that position 30-60 seconds. Ease into it, a stretching sensation and pain are two different feelings so don’t confuse the two.

When to use static stretching: when you have tight, sore muscles and/or after practice. Keep in mind, muscle soreness is not necessarily a bad thing but you want to work the soreness out in order to keep progressing your fitness and performance level.

You need to treat joint soreness differently than muscle soreness. Joint pain can be a sign of injury, which you don’t want to push through. If a nagging pain is not improving and it’s affecting your practice, call me for a free sports screen and one of our ATCs will evaluate what’s going on. Our goal is to keep you playing safely, now and the years to come.

So, if a muscle feels tight, stretch it statically but don’t overstretch, and hold 30-60 seconds.

2) Dynamic stretching- what you want to do before practice or games. It prepares the body for physical exertion and optimal sports performance.

Dynamic Stretching- stretching that involves movement as you move the width of a basketball court.

• Simple leg, arm and trunk motions (with or without the ball) that gently bring you to your full range of motion (ROM).
• Start with small motions and end with big ones, gently propelling your muscles towards their maximum ROM.
• Don’t use jerky or forced movements (this may cause injury).
• Don’t move past the limits of your ROM  but you should feel the muscles stretch as you warm up.

There are great routines for stretching. Here's one you can try:

There is a lot of controversy about stretching but one thing to keep in mind is.....a program with consistent dynamic and static stretching will make you a better player and increase your longevity and the court.

Yours in Sports,
Lorie Allison, LAT, ATC
St Luke’s Sports Medicine
208.484.0730

GAME TIME: Week 2 workout

By now you should be doing some type of activity 3-6 days a week to prepare for BAM Jam. It just feels good to get out there and move! You don’t have to take a long time but you have to be consistent to make changes in your fitness level. Get your body ready to play! We are going to add some core strengthening to the program we started last week.

Get ready to train your core:

• Strength and power moves begin at the core.
• Improve performance-Core strength will help your jumping ability as well as your balance, agility and endurance.
• Injury prevention-Basketball can be a rough game and nobody likes to be injured.  Stabilize with core strength and decrease your chance of injury.

Core strength will help you hold that screen as well as come off a screen faster and with greater resolve. Don’t know what a plank is?

Hold a straight body position, supported on elbows and toes. Brace the abdominals and maintain a straight body line through feet, hips and head.

For even better results talk to someone who knows yoga or pilates.

Have a great workout and think about the fun you’ll have at BamJam!

Yours in Sports,
Lorie A. Allison, LAT, ATC
Certified Athletic Trainer

• Core 2 X :30 seconds
• Plank
• R plank
• L plank
• Plank with your feet on the ball
• Bicycle
• Flutter Kicks-lay on side, repeat other side
• Cross Overs-lay on back-alternate leg on top

Exercise program provided by Kevin Taylor, MS, ATL, ATC. Head Athletic Trainer for the Idaho Stampede

GAME TIME: Preparing for BAM Jam

Entry One: 

Bam Jam: Preparation for Game Day brought to you by St. Luke’s Men’s Health 

If you have not been exercising you should check with a physician before starting your 

program. Build your fitness so you can keep up with the game. 

Are you ready to: 

• Improve your acceleration and speed around the court.

• Improve your range of shots and passes.

• Improve your explosive power - in particular your vertical jump.

Basketball is about quick bursts of speed. You can improve your ability to move the ball, and 

to adjust quickly between offensive posture and defensive posture. We start today with a few 

strengthening and endurance activities and all you need is a ball and your own body weight.

If you haven’t been doing much, start with intervals of 10 seconds for each exercise and 

build as you get into better shape. Allow 30-60 second rest between exercises. 

• Body Weight Circuit  2 x :45 sec each

• Basketball Push-ups (Both hands on the ball)

• Mountain Climbers

• Push-ups

• Wall Sits

• Bench Dips

• Side Lunge

• Basketball Push-up (Left hand on ball, push-up, roll ball to right hand and do another push-up) 

• Burpees

• Lunges

• Squat Jumps

Exercise program provided by Kevin Taylor, MS, ATL, ATC. Head Athletic Trainer for 

the Idaho Stampede 

Week 4 Preparation

BAM Jam: Preparation for Game Day presented by St. Luke’s Men’s Health

BAM Jam is getting closer, just a few weeks away! By now everyone has scheduled time to practice some basketball, 2 times a week at least and 6 times a week at most. You’re working on your core strength, flexibility and your explosive power!

Basketball is about short bursts of action. You want to work on the ability to stop, go and change direction quickly. We’re talking foot speed, agility and reaction time. You can improve these skills by practice quick foot movements and drills that emphasize reaction and change of directions.

The basis for these skills is individual leg strength. If you don’t have the power to push off the floor hard and fast, either on the right or left leg. you need to work on strength.

Here is a short but sweet leg workout:

Lunge Circuit 3-5lb DB 7 Steps Each Leg

• Both arms over head
• Both arms out
• Both arms in front
• Sgl arm out (R/L)
• Sgl arm in front (R/L)

Here’s a foot speed workout:

Four Square 2X Through NO BREAK

• Front-to-back
• Dbl Leg :20
• Sprint strides(30 touches)
• Sgl Leg :10
• Sprint strides (30 touches)
• Side-to-Side
• Dbl Leg :20
• Sprint strides(30 touches)
• Sgl Leg :10
• Sprint strides(30 touches)

Exercise program provided by Kevin Taylor, MS, ATL, ATC. Head Athletic Trainer for the Idaho Stampede.

Enjoy your time on the court with your team as you continue to prepare for BAM Jam.

Yours in Sports,

Lorie A. Allison, LAT, ATC

Certified Athletic Trainer

See the prior workouts here

Week 3 Workout

Week 2 Workout

Week 1 Workout

Week 3 Preparation

Week 3:

Bam Jam: Preparation for Game Day sponsored by St. Luke’s Men’s Health.

How are you feeling? Stronger? Faster? Taller? Keep up the good work!

We’re going to talk a little about two types of stretching this week.

Stretching is important! It helps keep our bodies flexible and moving fluidly. If you don’t have stretching in your workout schedule, you’re not getting the most out of your workouts and you’re not at your top playing abilities. Flexibility is affected by age and gender (among other factors), so is especially important as we mature, but it is important at any age!

1. Static stretching
2. Dynamic stretching

1. Static Stretching- stretching without movement. You stretch a muscle (or group of muscles) to its farthest pain-free point and then holding that position 30-60 seconds. Ease into it, a stretching sensation and pain are two different feelings so don’t confuse the two.

Static Stetching will:

• Increase flexibility
• Increase range of motion
• Derease your chance of injury

When to use static stretching. When you have tight, sore muscles and/or after practice. Keep in mind, muscle soreness is not necessarily a bad thing but you want to work the soreness out in order to keep progressing your fitness and performance level.

You need to treat joint soreness differently than muscle soreness. Joint pain can be a sign of injury, which you don’t want to push through. If a nagging pain is not improving and it’s affecting your practice, call me for a free sports screen and one of our ATCs will evaluate what’s going on. Our goal is to keep you playing safely, now and the years to come.

So, if a muscle feels tight, stretch it statically but don’t overstretch, and hold 30-60 seconds.

2. Dynamic stretching- what you want to do before practice or games. It prepares the body for physical exertion and optimal sports performance.

Dynamic stretching will:

• Improve explosive power moves.
• Increases range of movement, blood and oxygen to your muscles.
• Improve your performance.
• Decrease your chance of injury.

Dynamic Stretching- stretching that involves movement as you move the width of a basketball court.

• Simple leg, arm and trunk motions (with or without the ball) that gently bring you to your full range of motion (ROM).
• Start with small motions and end with big ones, gently propelling your muscles towards their maximum ROM.
• Don’t use jerky or forced movements (this may cause injury). 
• Don’t move past the limits of your ROM but you should feel the muscles stretch as you warm up.

There are great routines for stretching. Here one you can try:

There is a lot of controversy about stretching but one thing to keep in mind is.....a prgram with consistant dynamic and static stretching will make you a better player and increase your longevity and the court.

Week 2 workout

Week 3 workout 
 

Yours in Sports,

Lorie Allison, LAT, ATC

St Luke’s Sports Medicine

208.484.0730

Week 2 Preparation

Week 2 workout courtesy of St. Luke's

~~~~~~~~~~~~~~~~

BAM Jam: Preparation for Game Day brought to you by St. Luke’s Men’s Health

By now you should be doing some type of activity 3-6 days a week to prepare for BAN Jam. It just feels good to get out there and move! You don’t have to take a long time but you have to be consistent to make changes in your fitness level. Get your body ready to play! We are going to add some core strengthening to the program we started last week.

Why train the core, you ask?

• Strength and power moves begin at the core.

• Improve performance- Good core strength will help your jumping ability as well as your balance, agility and endurance.

• Injury prevention- Basketball can be a rough game and nobody likes to be injured. Stabilize with core strength and decrease you chance of injury.

Core strength will help you hold that screen as well as come off a screen faster and with greater resolve. 

Don’t know what a plank is?

Hold a straight body position, supported on elbows and toes. Brace the abdominals and maintain a straight body line through feet, hips and head. For even better results talk to someone who knows yoga or pilates.

Have a great workout and think about the fun you’ll have at BAM Jam!

Yours in Sports,

Lorie A. Allison, LAT, ATC

Certified Athletic Trainer

Core 2 X :30 seconds

• Plank
• R plank
• L plank
• Plank with your feet on the ball
• Bicycle
• Flutter Kicks-lay on side, repeat other side
• Cross Overs-lay on back-alternate leg on top

Exercise program provided by Kevin Taylor, MS, ATL, ATC. Head Athletic Trainer for the Idaho Stampede

Getting ready for the tourney

You can never be too prepared. And with the BAM Jam tournament just a month away, St. Luke's wants to help you get ready. Here is a great workout that anyone can do to get in shape and be ready to perform their best. And stay tuned for more great workouts!

Week One:  Preparation for Game Day

Are you ready to:

• Improve your acceleration and speed around the court.
• Improve your range of shots and passes.
• Improve your explosive power - in particular your vertical jump.

If you have not been exercising you should check with a physician before starting your program. Build your fitness so you can keep up with the game.

Basketball is about quick bursts of speed. You can improve your ability to move the ball, and to adjust quickly between offensive posture and defensive posture. We start today with a few strengthening and endurance activities and all you need is a ball and your own body weight.

If you haven’t been doing much, start with intervals of 10 seconds for each exercise and build as you get into better shape. Allow 30-60 second rest between exercises.

• Body Weight Circuit  2 x :45 sec each
• Basketball Push-ups (Both hands on the ball)
• Mountain Climbers
• Push-ups
• Wall Sits
• Bench Dips
• Side Lunge
• Basketball Push-up (Left hand on ball, push-up, roll ball to right hand and do another push-up)
• Burpees
• Lunges
• Squat Jumps

Exercise program provided by Kevin Taylor, MS, ATL, ATC. Head Athletic Trainer for the Idaho Stampede