Basketball
Basketball is one of the world’s most popular sports and one of the most viewed. It involves two teams of five players who compete against one another to score points by throwing a ball through a 10ft (3.048m) high hoop. A regulation NBA basketball court is 94' long (28.6512 m) by 50' wide (15.24 m) but sometimes the size of the court, height of the basket, size of the basketball, and length of time that the game is played, all vary according to the age, size and skill level of players.
Basketball is a fast paced sport which involves the utilisation of many different skills such as shooting, dribbling, passing, rebounding, defence and much more. Basketball is an excellent way to burn calories and improve your general aerobic fitness when played at a moderate or high intensity level. Due to the rigorous nature of the sport it helps build up muscle.
The great thing about Basketball is it can be played at various levels, from shooting baskets, to playing one-on-one with someone of equal ability, to playing a rigorous, full-court game. Due to the team playing aspect of the game the sport is a fun way to workout with friends.
Basketball has several health benefits such as:
- Basketball involves a lot of starting and stopping. Which provides your body with a great workout.
- An hour of basketball can burn upto 630–750 calories.
- Regularly taking part in Basketball helps you to build your endurance and strength.
- It aids the improvement of coordination.
- It develops concentration and self-discipline.
The following is a good example of a beginners basketball workout:
- 5 minutes of stretching
- 30 sit-ups
- 40 pushups
- 4 laps around a court, dribbling the ball with your left and right hand
- 10 minutes of shooting practice
Once you become more advanced we recommend the following type of workout:
- 15 minutes of stretching
- 150 sit-ups
- 100 push-ups
- 25 Tricep Extensions
- 50 curls
- 40 lunges
- 20 leg kicks
- 8 laps around a court dribbling the ball
- 25 minutes of shooting practice
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