Things the Over 40 Hooper Needs to consider to maximize their potential and extend their injury free Basketball careers.
Things the Over 40 Hooper Needs to consider to maximize their potential and extend their injury free careers.
For many of us 40 and 0ver, I’ll even group 35 years and up into this because nowadays people are looking worse sooner. Which by the way is completely preventable when following the foundation principles of health, but I digress.
More than ever Men 40 and over are participating in 1-2 nights of basketball per week with the hopes of continuing into their 60s (and maybe beyond).
Lets’ face it, things get serious on the court, bodies collide, unnecessary fouls occur, some of you may even be diving for balls.
There are many things we can do beyond the few things mentioned in this article, if you’re interested in leveling up and staying injury free for your Men’s Basketball leagues or Rec. nights; then shoot an email to plombardi@elevationfitnessli.com and we will set up a free session to create a plan for you in person or virtually.
Ok,
- Getting low. It has been said in the game of basketball, that the low man wins.
Many Men into their late 30’s and beyond start to lose the ability to get their body low. Now this could be bending over to grab a loose ball off the ground before anyone else does , or this could be getting low in split stance and staggered stances to blow by a defender.
The best place to start with this is implementing wall sits and split stance Isometric lunges. Check out the videos below for reference.
https://youtube.com/shorts/V4HZC2Rb4Aw?feature=share
The split stance Iso’s can be done with or with out weights, master your bodyweight first for the 3 sets of 60 seconds before adding load.
https://youtube.com/shorts/j61nMPH8g0s?feature=share
For most, I LIKE TO WORK 45-60 Seconds per exercise , if it’s a split squat Iso, then obviously do both legs.
I would also make sure to throw in toe touches also known as forward bend pose (for reps and time under load), as well as Contract/Relax toe Taps to get low and build reactivity. This exercise has a huge carry over to performance on the court! See the video below.
https://youtube.com/shorts/laHMg2G_wBs?feature=share
I would like to note, I know many people who can lift heavy but can’t get low and use that strength athletically. The positions matter, the shapes we are creating carry over to the application on the court, as does strength but it’s not all about strength, to talk more shoot an email to plombardi@elevationfitnessli.com
2.Full Body lifts 2x week. This is easy and can take 20-60 minutes depending on your specifics needs and time constraints.
Two times per week on non-consecutive days lift weights, make them full body sessions. The exercise selection and program variables such as sets, reps, load and tempo should be prescribed with specificity. Contact plombardi@elevationfitnessli.com to book a free consultation.
These sessions do not need to leave you exhausted and should not be confused with the type of exercise that mindlessly beats you into the ground. These sessions should be invigorating and straight to the point, the reality of it is 45–60-minute sessions are probably too much or probably just unproductive if that’s what you are already doing.
3.Walk almost every day for 45-60 minutes per day. Yup! I was torn , I wasn’t sure if I wanted to put this one in place of others but the reality of it is , walking is one of the most nourishing things that we can do for ourselves. Walking long and slowly helps to pump all the fluid sacks in the body. It improves digestion, improves immune and joint function. Walking out in nature can even improve court awareness/Vision.
Get out and walk regularly to cultivate energy and improve recoverability. Stay off your phone and look forward allowing your arms to naturally swing. Practice walking on as much un-even terrain as possible.
BONUS Tip:
NO! I am not going to tell you to put a red light on your testicles!
My bonus tip would be to get out over the week and shoot around whether alone or maybe with a friend or even a shooting coach and just do drills, jumping around, move laterally, and just keep it at a sub-maximal level, get your heart rate up but again don’t crush yourself. Save that for more competitive days.
Remember, injuries may occur, but we can work our ways out of them. I played on a Men’s Basketball League last summer and was injured almost the whole season, it really messed with me mentally, but I was able to rehab my way out.
You can too.
If you have an injury and need some help, we have a team available to help you figure out next steps. Contact us with any questions, please.
Stay young, have fun, keep Ballin.
Peter Lombardi