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Old 06-05-2010, 07:27 AM   #1
devin112
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Default How many miles do you run to stay in b-ball shape?

I can't ball as often as I like. gotta girl, work, etc... i'm thinking of running everyday to stay in b-ball shape. what do you think i should aim for?
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Old 06-05-2010, 02:47 PM   #2
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Default Re: How many miles do you run to stay in b-ball shape?

I would never run to stay in bball shape. I would only play basketball to stay in bball shape... if I couldn't run games, I would find a court somewhere and simulate a game (run up and down the court, shoot jumpers, drive hard, etc.). Running itself is only 1 part of the game... you can run all you want, but your vert is going to suffer as is every other explosive part of your game (Quickness, agility, acceleration) if you don't train them.

I don't really see why if you have time to run you don't have time to ball tho.
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Old 06-05-2010, 03:10 PM   #3
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Default Re: How many miles do you run to stay in b-ball shape?

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Originally Posted by Swaggin916
I would never run to stay in bball shape. I would only play basketball to stay in bball shape... if I couldn't run games, I would find a court somewhere and simulate a game (run up and down the court, shoot jumpers, drive hard, etc.). Running itself is only 1 part of the game... you can run all you want, but your vert is going to suffer as is every other explosive part of your game (Quickness, agility, acceleration) if you don't train them.

I don't really see why if you have time to run you don't have time to ball tho.


This is correct, there is no such thing as building a base using aerobic conditioning to crossover to anaerobic work. However, the opposite does happen where anaerobic will improve aerobic, so yes, sprint, use intervals, etc. I don't completely discredit aerobic work however, I feel it is useful more in the early offseason and for recovery.

The other issue is that it can create a "weaker" and less explosive self if used primarily over explosive work.
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Old 06-05-2010, 03:16 PM   #4
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Default Re: How many miles do you run to stay in b-ball shape?

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Originally Posted by ABPrints
This is correct, there is no such thing as building a base using aerobic conditioning to crossover to anaerobic work. However, the opposite does happen where anaerobic will improve aerobic, so yes, sprint, use intervals, etc. I don't completely discredit aerobic work however, I feel it is useful more in the early offseason and for recovery.

The other issue is that it can create a "weaker" and less explosive self if used primarily over explosive work.

yeah I prefer running as a warm-up when preparing for explosive work and I do it to build a strong base. My basketball season is over and there aren't many guys playing pick-up here. I want to have good basic conditioning before focusing on explosive training like 40 yard dashes, cutting, other forms of sprinting.
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Old 06-05-2010, 07:35 PM   #5
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Default Re: How many miles do you run to stay in b-ball shape?

A lot depends on how often you are playing basketball and your current levels of conditioning. If you are playing ball twice a week, you really don't need to run. Like others have said, focus on agility work. Jump rope for 15-20 minutes. Stuff like that. Now if you are playing ball every other month, you might want to get a little run in, I say a mile 2 times a week. Good luck
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Old 06-06-2010, 05:14 AM   #6
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Default Re: How many miles do you run to stay in b-ball shape?

When u say run sprints and intervals, how long should should someone sprint for and how long rest? and how long should an interval start and how long rest?
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Old 06-06-2010, 07:22 AM   #7
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Default Re: How many miles do you run to stay in b-ball shape?

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Originally Posted by nba11913
When u say run sprints and intervals, how long should should someone sprint for and how long rest? and how long should an interval start and how long rest?

Basketball is more about acceleration rather than speed. On the court you will not have the chance to sprint as hard as you can since loose balls don't often fly all the way down the court, defenders step in the way, you need to make cuts.
For example: When you reach for the ball and you manage to get the ball out of the offensive guy's hands the hardest part is getting after the loose ball. You will need to be the quickest so you need to accelerate. That is the most important speed in basketball, and you need the same training as for example jumping ability.

Interval training (from Swaggin)
20 seconds jogging
10 seconds walking
20 seconds sprinting

do this 20 times. Don't remember if these times are exact but Swaggin will probably come here and correct it.

Cutting
This in my opinion is very important since it is a huge part of your agility. Also to keep the ankles strong cutting is very important. You do a lot of it on defense but also on offense for example when doing crossovers or running on the fast break. This will allow you to have a quicker crossover and be better off the dribble while getting an advantage over your defender.

Put cones on for instance a football field (you can use the for example the 40 and 50 yard lines).

so like this

put cone 1 on the 40 yard line, put cone 2 on the 50 yard line, cone 3 on the 40 and cone 4 on the 50.
Put a good distance between cone 1 and 3 and between 2 and 4.

You see what I am doing here. So you start from cone 1, sprint to cone 2, try to cut as fast to sprint to cone 3 etc. etc.

Do this as fast as you can but be in a controlled motion.

Last edited by NY-Knicks : 06-06-2010 at 07:25 AM.
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Old 06-06-2010, 01:29 PM   #8
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Default Re: How many miles do you run to stay in b-ball shape?

Yea IMO if you are going to do anything, do agility training like NY suggested... it's the best simulation for basketball. I wouldn't do it every day though. It's hard on the joints and problems can arise... just do it 2 or 3 times a week. If you want to do the interval jog/walk/sprint you can do that once or twice too. Just give yourself a day in between training for your muscles/joints/ligaments and all that good stuff to recover. Better safe than sorry.
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Old 06-06-2010, 02:46 PM   #9
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Default Re: How many miles do you run to stay in b-ball shape?

yeah, in my experience agility is better than speed for basketball. I can run a mile around 6 minutes and 15 seconds, but my friend runs it in 10 minutes. On the court though, he runs almost as fast as me. Another friend runs the mile in 7 minutes and 30 seconds. He almost runs twice as fast as me on the court lol.
I do run 1-3 miles in the morning sometimes though.
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Old 06-06-2010, 11:37 PM   #10
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Default Re: How many miles do you run to stay in b-ball shape?

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Originally Posted by bobbyflay
yeah, in my experience agility is better than speed for basketball. I can run a mile around 6 minutes and 15 seconds, but my friend runs it in 10 minutes. On the court though, he runs almost as fast as me. Another friend runs the mile in 7 minutes and 30 seconds. He almost runs twice as fast as me on the court lol.
I do run 1-3 miles in the morning sometimes though.

Well yea I mean running a mile has nothing to do with how fast you run 94 feet. Completely different use of muscles. Usain bolt is the fastest man over 100 meters but put him in the 3200 he is not winning unless he changes the way he trains... and he probably still wouldn't win because he is obviously better suited for shorter bursts.
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Old 06-07-2010, 02:42 AM   #11
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Default Re: How many miles do you run to stay in b-ball shape?

do interval training if you only have access to tread mill or track

explode for 30 seconds then go easy , keep doing that for like 2 miles. you are set

to be honest, a lot of good suggestions but endurance is pretty important too if you play big minutes.
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Old 06-12-2010, 08:45 AM   #12
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Default Re: How many miles do you run to stay in b-ball shape?

thanks for the input guys

my work schedule is ****ed and i rarely get to play these days. i want to run just to keep my endurance up so when i get the chance to either play or train i can maximize my time. we have a thread mill at home so when i get home late at nite and i run for half an hour.
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Old 06-12-2010, 11:52 AM   #13
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Default Re: How many miles do you run to stay in b-ball shape?

Well are you going to take any of the advice? lol.

It's up to you, but If you run on the treadmill interval training is the way to go. 20 minutes every couple of nights is all it takes. It burns way more calories and will keep you in better shape for basketball.
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Old 06-12-2010, 04:51 PM   #14
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Default Re: How many miles do you run to stay in b-ball shape?

Played a tourny today, I need to get myself in better shape I guess... Granted, played for a total of 2 hours since we made the finals and we had 3 matches straight but in the finals I was unable to really take over like I was able to earlier on. I was drained of energy...
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Old 06-13-2010, 03:37 AM   #15
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Default Re: How many miles do you run to stay in b-ball shape?

Quote:
Originally Posted by Swaggin916
Well are you going to take any of the advice? lol.

It's up to you, but If you run on the treadmill interval training is the way to go. 20 minutes every couple of nights is all it takes. It burns way more calories and will keep you in better shape for basketball.

oh for sure, i appreciate the input, no doubt. I'm familiar w/ high intensity interval training and it's an amazing workout w/ out question. i usually do it running up a hill, at the beach or football field. i'll give it a go on the threadmill. thanks again.
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