Helena Frye
Whether you should lift before or after playing basketball depends on several factors, including your goals, skill level, and the type of workout. Some people believe that lifting before playing basketball will negatively affect their performance, while others argue that it can help improve their shooting accuracy and overall athleticism. Some recommend doing high-rep, low-weight workouts before playing basketball and high-weight, low-rep workouts after. Others suggest that upper-body lifting should be done after a basketball session, as it can affect your shot, while lower-body lifting can be done before. Ultimately, the decision of whether to lift before or after basketball may depend on the individual's preferences, schedule, and energy levels.
Should I lift before or after basketball?
| Characteristics | Values |
|---|---|
| Resistance training | Resistance training primes the neuromuscular system for the upcoming activity. |
| Timing | If lifting and playing basketball on the same day, it is recommended to lift in the morning and play basketball in the afternoon. |
| Upper-body training | Upper-body training before basketball may affect shooting accuracy. |
| Lower-body training | Lower-body training before basketball may affect performance due to fatigue. |
| High-intensity training | High-intensity training on the same day as basketball may be detrimental to health and performance. |
| Consistency | Consistency in lifting throughout the season is important for long-term results. |
| Game-day lifting | Lifting on the same day as a basketball game may affect performance due to fatigue. Scaling back the volume and intensity of lifting on game days is recommended. |
| Personal preference | Some people prefer to lift before basketball as they feel it improves their physical, mental, and emotional state. |
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What You'll Learn
Resistance training can 'prime' the neuromuscular system
Resistance training is an effective way to prime the neuromuscular system for basketball players. It improves strength, power, and movement coordination, enhancing the nervous system's capacity to recruit and activate muscle fibres more effectively. This results in increased force production and improved movement efficiency.
Resistance training can be scheduled as a separate session, allowing players to train with higher intensity and volume. However, when lifting before or after basketball practice, it is recommended to perform it before playing. This is because resistance training will prime the neuromuscular system for the upcoming activity. Performing it after practice may lead to low motivation and compromised intensity due to fatigue.
The type of resistance training performed also depends on the player's goals and skill level. For example, introducing different stresses, such as lifting before shooting practice, can help players maintain form while tired. Additionally, the mode of exercise, such as strength training or endurance training, will influence the adaptations in the neuromuscular system. Strength training, with low repetitions and high load contractions, increases muscle size, strength, and power. In contrast, endurance training, with high repetitions and low load contractions, enhances fatigue resistance and targets aerobic metabolism.
The benefits of resistance training for neuromuscular priming are evident in both novice and elite athletes. Novice athletes initially experience neural adaptations, with the nervous system becoming more efficient at recruiting motor units and coordinating muscle activation. Over time, muscular adaptations, such as hypertrophy, become more prominent. Elite athletes, on the other hand, exhibit superior neuromuscular efficiency, recovering more effectively from submaximal work. However, they require meticulous recovery strategies to prevent overuse syndromes due to their high-intensity workloads.
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Upper-body training may affect shooting accuracy
The relationship between upper-body training and basketball shooting accuracy has been a topic of interest for coaches, sports scientists, and strength and conditioning practitioners. A recent study examined the acute impact of upper-body resistance training on basketball shooting mechanics and accuracy in male basketball players.
The study found that upper-body resistance training had a minor acute impact on shooting accuracy, specifically a 9.9–11.8% decrease in two-point and three-point shooting accuracy immediately following the training session. However, this decline in shooting performance was temporary, and the observed performance suppression disappeared 30 minutes post-exercise completion.
These findings suggest that while upper-body training may cause a short-term decrease in shooting accuracy due to fatigue, the body is quick to recover, and shooting accuracy returns to normal within a relatively short time frame. It is worth noting that the study only examined male basketball players, and the impact of upper-body training on female basketball players' shooting accuracy may differ.
Additionally, the type of upper-body exercises performed and the intensity of the training session may also play a role in the degree of shooting accuracy decline. For example, exercises that highly engage the back, such as squats and deadlifts, may have a more significant impact on shooting accuracy compared to exercises that focus on other muscle groups.
Overall, while upper-body training may cause a temporary decrease in shooting accuracy, it is important to consider the long-term benefits of such training. Upper-body strength is crucial for optimal on-court basketball performance, and consistent upper-body training can help improve overall athletic performance and reduce the risk of injuries. Therefore, while there may be short-term fluctuations in shooting accuracy, the long-term benefits of upper-body training are significant for basketball players.
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Lower-body training is best before basketball
The benefits of lower-body training before basketball practice are numerous. Firstly, performing lower-body exercises before playing basketball can help improve your performance on the court. Lower-body exercises such as squats, deadlifts, and lunges require significant core and back stabilization, which are essential for basketball players. By doing these exercises before practice, you can improve your body's ability to react quickly and explosively, which can be beneficial for grabbing rebounds, elevating for a dunk, or blocking a shot.
Additionally, lower-body training can help improve your jumping ability. For example, depth jumps can teach your body to react quickly off the ground and improve your vertical jump height. This can be beneficial for grabbing rebounds or jumping for a dunk. By doing lower-body exercises before practice, you can take advantage of the heightened nervous system activation that occurs during these exercises, which can lead to improved performance on the court.
Furthermore, lower-body training can also help improve your balance and stability. Exercises such as the depth-to-split lunge can improve your body's ability to control its position in the air and land with proper form. This can help reduce the risk of injuries and improve your overall stability on the court. Lower-body exercises also help improve your core strength, which is crucial for maintaining balance and stability while performing quick movements on the court.
Another benefit of lower-body training before basketball is that it can help improve your endurance. By strengthening your lower body, you can improve your endurance and reduce fatigue during games or practices. This can help you maintain your performance throughout the entire game and improve your overall stamina. Lower-body exercises also help improve your lower-body power output, which can lead to more powerful movements on the court, such as faster sprinting or more explosive jumping.
Additionally, some athletes prefer to lift weights before a game as a warm-up, and studies have shown that weightlifting before basketball practice does not negatively affect shooting accuracy. In fact, strength training immediately following games can be beneficial for player strength programs and recovery before the next competition. However, heavy lower-body exercises may be difficult and unsafe to perform after basketball practice when players are tired. Therefore, performing lower-body training before basketball practice can be a more effective and safer option.
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High-intensity training is not recommended on game days
While some athletes and coaches advocate for lifting weights on game days, it is important to approach this with caution. High-intensity training on the same day as a basketball game can be detrimental to performance and health.
Firstly, it is essential to consider the timing of the lifting session in relation to the game. If the lifting workout is too close to the game, it can compromise the intensity and effectiveness of the training. Players are likely to be tired after an intense basketball game, and their motivation and energy levels for lifting weights may be significantly lower. This can impact the quality of their lifting session and may even pose safety risks, especially for complex lifts that require significant core and back stabilization.
Additionally, basketball is a high-intensity sport that demands frequent jumps, accelerations, decelerations, and changes of direction. Performing additional high-intensity exercises, such as plyometrics or agility drills, on game days can place excessive stress on the body and negatively impact performance.
Moreover, the body's ability to recover from high-intensity training on game days is crucial. While some individuals may recover within 48 hours, others may require more time. Pushing the body too hard on game days can lead to fatigue, potentially affecting performance and increasing the risk of injury.
Consistency in training is vital, and it is recommended to focus on maintaining a regular lifting schedule rather than intensifying workouts on game days. Even short micro-doses of resistance training can be beneficial in maintaining gains and building athleticism without overtaxing the body.
In summary, while game-day lifting has its proponents, it is generally advisable to avoid high-intensity training on the same day as a basketball game. The potential risks of fatigue, decreased performance, and injury outweigh the benefits. Coaches and athletes should prioritize proper recovery, consistent training routines, and well-timed lifting sessions to optimize performance and maintain player health.
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Consistency is key
Maintaining a consistent lifting routine throughout the competitive season can be challenging due to fatigue, travel schedules, and other constraints. However, even short, micro-doses of resistance training (15-20 minutes) can help athletes maintain their gains and build athleticism.
For example, performing resistance exercises before basketball practice has been shown to have minimal effects on shooting accuracy. This contradicts the common theory that lifting weights before practice will impair shooting efficiency. Thus, players can incorporate lifting into their pre-game routines to build strength and explosiveness without negatively affecting their shooting accuracy.
Additionally, the timing of lifting sessions can depend on the type of workout and the athlete's goals and skill level. For instance, high-rep, low-weight workouts are typically done before playing basketball, while high-weight, low-rep workouts are done after. Upper-body lifting is generally recommended after playing basketball to avoid fatigue affecting the athlete's shot.
Ultimately, the key to maximizing gains and improving performance is to maintain a consistent lifting routine, adapt to the athlete's ability to recover, and consider the timing of lifting sessions in relation to basketball practice.
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Frequently asked questions
There are differing opinions on this. Some sources suggest that lifting before playing basketball primes the neuromuscular system and allows you to train at a higher intensity. Others argue that lifting after playing basketball is better because players are often tired after playing and will be less motivated to train. It is also suggested that performing upper-body weight training before playing basketball can negatively affect shooting accuracy.
Lifting weights before playing basketball can prime the neuromuscular system for the upcoming activity, allowing you to train at a higher intensity. Some people also feel that lifting weights before playing basketball invigorates them physically, mentally, and emotionally.
Lifting weights after playing basketball can help to improve shooting accuracy. This is because performing upper-body weight training before playing basketball can negatively affect shooting accuracy, but this effect disappears after a few shooting drills.
