Kristian Ferrell
Whether it is better to workout before or after playing basketball depends on several factors, including the type of workout, the intensity of the basketball game, and individual preferences. Some people prefer to workout before playing basketball, as it can help stimulate the muscles and improve performance. On the other hand, others find that working out before playing can lead to sore muscles, which can negatively impact their game. The type of workout also plays a role in this decision, as lower-body workouts are typically done before playing, while upper-body workouts are done after to avoid fatigue that can affect shooting accuracy. Additionally, the intensity of the basketball game should be considered, as high-intensity games may require more energy and be better suited for days without a preceding workout. Ultimately, the decision to workout before or after basketball may depend on personal preferences, goals, and skill levels.
Working out before vs after basketball
| Characteristics | Values |
|---|---|
| Energy levels | Working out before playing basketball primes the neuromuscular system and increases energy levels for the game. |
| Performance | Working out before may negatively impact performance due to fatigue, especially for upper-body exercises. However, some studies suggest that resistance training before basketball has minimal effect on shooting accuracy. |
| Muscle soreness | Working out before playing basketball may cause muscle soreness, impacting performance. |
| Muscle memory | Playing basketball after working out reinforces muscle memory, which is important for maintaining shot consistency. |
| Recovery | Playing basketball after working out can be a good way to stay in shape and improve conditioning. |
| Schedule | Working out before playing basketball ensures players are rested and have better focus and attention. |
| Skill level | Skill level may determine the preference for working out before or after. For casual players, working out after allows them to spend quality time improving skills without initial fatigue. For competitive shooters, working out before can introduce different stresses to make the shooting workout harder. |
| Workout type | The type of workout may determine whether it is done before or after. Lower-body workouts are typically done before, while upper-body workouts are done after to avoid impacting shooting accuracy. |
| Goals | Goals may dictate whether to work out before or after. For strength and speed goals, working out before allows for higher-intensity exercises. For high-level performance goals, a dedicated strength and conditioning off-season is recommended. |
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What You'll Learn
- Resistance training before basketball primes the neuromuscular system
- Upper-body training is best post-basketball to minimise the effect on shooting accuracy
- Lower-body training is best before basketball
- Lifting before basketball may negatively affect performance
- Lifting after basketball can improve consistency
Resistance training before basketball primes the neuromuscular system
Resistance training also helps players improve their focus and attention at the beginning of their training day. It is safer to lift weights when rested, rather than after a basketball practice when fatigue sets in. After practice, players are tired and may not be able to maintain the same level of intensity in their lifting.
However, some people prefer to play basketball before lifting weights, as they feel that lifting weights first may negatively affect their performance on the court. They may feel that their shot is not right after lifting weights, and that it is hard to maximize gains due to fatigue.
Ultimately, the decision of whether to lift weights before or after a basketball practice depends on various factors, such as the individual's goals, skill level, and energy levels. It is important to prioritize rest and recovery, as well as consistency in lifting throughout the competitive season.
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Upper-body training is best post-basketball to minimise the effect on shooting accuracy
While some believe that performing resistance exercises before basketball practice can negatively affect shooting accuracy, a study by Dimitrije Cabarkapa, associate director of the Jayhawk Athletic Performance Laboratory at KU, found that this was not the case. The study, which involved 10 basketball players with over four years of playing experience and more than two years of resistance training experience, showed that resistance training had minimal to no impact on shooting accuracy.
However, the study did find a temporary decrement in shooting accuracy immediately following upper-body training, which disappeared after 30 minutes. Based on these findings, the authors suggested that upper-body training may be performed post-basketball to minimise the slight effect on shooting accuracy. This is supported by several comments on a Reddit thread, where some users noted that they preferred to do upper-body workouts after playing basketball to avoid their shots being affected by fatigue from the workout.
One user commented that doing complex lifts like squats and deadlifts, which require significant core and back stabilization, after a basketball session could be asking for trouble. On the other hand, upper-body lifts that don't require as much back engagement can be done after playing without messing up one's shot. Another user suggested that for casual ball, they would probably lift after so that they could spend quality time getting better at a particular skill without first being fatigued.
While the KU study and some Reddit users suggest that upper-body training is best done after basketball, others argue that lifting before playing basketball can also have benefits. For instance, resistance training before basketball can prime the neuromuscular system and ensure athletes have more energy to lift with the appropriate intensity. Additionally, athletes may be too tired and unmotivated to lift with the required intensity after a basketball session. Thus, the optimal time for upper-body training may depend on individual preferences and goals.
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Lower-body training is best before basketball
There are various opinions on whether it is better to workout before or after playing basketball. Some sources suggest that the best course of action depends on the type of workout and the level of the player.
Lower-body training is best done before basketball practice or games. This is because lower-body workouts can leave players feeling sore and tired, which can negatively impact their performance on the court. By doing lower-body exercises before playing basketball, players can ensure that their muscles are stimulated and ready for the high-intensity activity that basketball demands. Lower-body exercises include squats and deadlifts, which require significant core and back stabilization. Doing these exercises before playing can help improve an athlete's strength, speed, and agility, all of which are crucial for basketball.
Additionally, performing lower-body exercises before basketball can help "'prime'" the neuromuscular system, ensuring athletes have the energy to lift with the appropriate intensity. Lower-body workouts can also be included in the warm-up routine without affecting athletes' performance during the game. It is also safer to perform these exercises when the athlete is rested, as fatigue can increase the risk of injury.
For those looking to improve their strength and conditioning, it is recommended to prioritize this for a few months and then rotate to focus on skill improvement for most of the year. This off-season period is crucial for continuous participation in resistance training regimens to maintain adequate strength levels.
However, some sources suggest that the timing of lower-body workouts may depend on individual preferences and goals. For example, if an athlete is extremely adept at shooting, they may introduce different stresses, such as lifting before shooting, to improve their shooting form while tired.
Ultimately, the decision to perform lower-body workouts before or after basketball may depend on the specific needs and goals of the individual.
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Lifting before basketball may negatively affect performance
While some sources suggest that lifting weights before playing basketball can have minimal to no impact on shooting accuracy, others argue that it may negatively affect performance. Here are some reasons why lifting before playing basketball may be detrimental:
Fatigue and Sore Muscles: Lifting weights before playing basketball can lead to fatigue and sore muscles. This can make it challenging to perform at your best during the game. The high-intensity activities involved in basketball, such as jumps, accelerations, and changes of direction, become more difficult when your muscles are already tired from lifting weights.
Decreased Shooting Accuracy: While studies have shown mixed results, some research suggests that upper-body weight training before basketball can negatively impact shooting accuracy, at least in the short term. This effect may disappear after additional shooting drills, but it could still impact performance during the initial stages of the game.
Compromised Form and Technique: When your muscles are fatigued from lifting weights, it can be challenging to maintain proper form and technique during the game. This could potentially lead to a higher risk of injury or developing bad habits that affect your long-term performance.
Motivation and Intensity: After an intense basketball practice, players are often tired and may lack the motivation to engage in a lifting session with the required intensity. This could result in a less effective lifting session, compromising the benefits of resistance training.
It is important to note that the order of lifting and basketball practice may depend on various factors, including individual preferences, skill level, and specific training goals. Some people choose to lift before basketball to simulate playing while fatigued, which can have its own benefits. However, if the primary concern is optimizing in-game performance, avoiding intense lifting sessions right before playing basketball may be advisable.
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Lifting after basketball can improve consistency
There are various views on whether it is better to lift weights before or after playing basketball. Some people believe that lifting weights before playing basketball can help improve performance by stimulating the muscles and increasing energy levels. Others argue that lifting weights before playing basketball can lead to sore muscles, which can negatively impact performance on the court.
While the debate continues, a study by Dimitrije Cabarkapa, associate director of the Jayhawk Athletic Performance Laboratory at KU, found that weightlifting before basketball practice had minimal to no impact on shooting accuracy. This finding contradicts the common belief that lifting weights before playing basketball will hurt one's game.
However, the study also noted that shooting accuracy was slightly affected immediately after upper-body training sessions, but this effect disappeared after 30 minutes, indicating that the order of workouts may not significantly matter in the long run.
Additionally, lifting after basketball can be safer, as performing complex lifts while already fatigued increases the risk of injury. By lifting after basketball, athletes can ensure they are rested and maintain proper form during their lifts. This approach also aligns with the idea of prioritizing skill work for most of the year and focusing on strength and conditioning during the off-season, which is a strategy employed by both serious casuals and professional athletes.
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Frequently asked questions
There is no definitive answer to this question as it depends on various factors, such as your fitness goals, skill level, and the type of workout. If you are trying to improve your shooting accuracy, you may want to avoid upper-body workouts beforehand as they can fatigue the arms and affect your form. On the other hand, lower-body workouts may be done before playing basketball as they are less likely to impact your shot.
According to a study by the University of Kansas, resistance training before playing basketball has minimal to no effect on shooting performance. However, some individuals prefer to lift weights after playing basketball as they feel it improves their shooting accuracy. Ultimately, it depends on your personal preference and training goals.
If you plan to go hard on the court, consider playing basketball first to avoid fatigue during your workout. If you want to take it easy, you can use basketball as a way to wind down after your workout. Ensure you are eating a balanced diet and allowing proper recovery time between sessions.
Playing basketball after lifting weights will not hinder your muscle gains. However, it is important to consider the type of basketball activity and the intensity of your lifting session. If you are trying to bulk up, you may want to avoid excessive running after lifting weights.
