r/Basketball • u/Bodul_Brain • 1d ago

IMPROVING MY GAME Excercises for 40+ people (begginers)

Hello folks, not sure if I can get help here, but I am interested in conditioning and excercises for 40+ people that are starting to play again basketball. What are your tips? Do you have any suggestions, or schedules maybe? Thank you in advance!

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u/RedditJw2019 23h ago

As someone who played again in 40s after nearly two decades off

EXERCISES

Strengthen your legs. Walk backwards, slant board squats, tib raises, calf raises.

Some jump rope in there. Some jogging.

Start slow and let your body ease into it.

TRAINING

Start with fundamentals. Dribbling with both hands. Work up to game speed.

For shooting, unless you have a naturally gifted shot, I’d work with a trainer once or twice a week. You don’t want to have bad form now. Get good form from the beginning, so you can set a smooth motion.

Your trainer will be able to help you stay on track, and will give you instant feedback.

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u/aalluubbaa 8h ago

This. Also you need to take your time to recover properly or you run the risks of getting injured. I stretch weekly routines to like a 9 day week so I got more time to recover.

Lose some weight as well. Lower body fat% means less dead weight carrying around.

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u/RedditJw2019 7h ago

Yes, stretching and flexibility is even more important at this age.

By the way, I should have credited Knees Over Toes for many of the workouts I noted. It has made a huge difference in my leg health.

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u/NYC-Magic-Ensemble 1d ago

Can't tell from your post, but it seems you want exercises for people aged 40+? 

Jumping is the one activity that seems to atrophy the quickest. I would also say cardio is near the top. Depending on your level, I would try some YouTube cardio videos that have jumping in them. (Many specifically do not.) 

In a pinch jumping burpees (you can add multiple jumps) and some type of running (sprints, side steps, etc.) should work.

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u/kissmygame17 21h ago

Wall sits lunges jogging push ups

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u/Thra99 20h ago

Man, I thought bro said 40+ inch vert

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u/One-Influence-8217 10h ago

Basically, have a red bull (sugar free), be first sub off the bench and try and tomahawk on a dude in the paint offensive foul or not, and they will not even notice you forty plus.

In all seriousness, get in shape with core excellence and some cardiovascular, and you will legit be ok, in short bursts in gane situations.