Interval Training

Slow and steady may win the race, but basketball is a game of quickness, power, and explosiveness.

And if you're not using interval training during the off-season, you're probably not getting the most out of your training routine.

Interval training has become more and more popular with athletes (and the general fitness population for that matter) because it's an amazingly effective training technique.

Whether you are an inside player, a shooting guard, or a point guard, quickness is key. Everything else being equal, players that are quick to the ball, quick with the dribble, and anticipate the action on the floor will always have the advantage.

Get out on your local high school or college track, and do intervals.

This means you run (sprint) for a distance, then rest for a short time, sprint again, then rest, etc. You repeat this pattern several times. As you increase your fitness levels, your sprints will get longer and faster, and your rest periods will get shorter.

For example, after stretching, start off with a good warmup (light jogging for one length of the track). Then move right into the interval part of your workout. Sprint the straight-away, then walk the turn. Sprint the straight-away again, and walk the turn again. Do this 4 or 5 times for starters.

As you get in better shape, you'll be able to sprint the straight-aways faster, and do more sprints (working your way up to 8 or 10 sprints in one workout). Once you're in much better shape, increase the distance from just the straight-away to something like half a lap or more. You get the idea.

Interval training is a great way to get in better shape and increase your overall quickness.

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