“March Madness” means stressing over your bracket picks, stealthily watching games at work and going out to play some 'ball in the driveway, at the playground or in the gym. Whether you are an NBA hall of famer or a blacktop legend in your own mind, you have to train for the game. The TRX Suspension Trainer is the perfect way to train for basketball, no matter who you are. Chauncey Billups, Kevin Durant and Dahntay Jones use the TRX to stay in top shape for the NBA. Coaches, personal trainers, high school athletes and home exercisers can get the same benefits anywhere, anytime.
Having a good game means performing your best and minimizing the risk of injury. While it may not help with the follow through on your three-pointer or running the pick-and-roll (seriously, you really need to pass more), Suspension Training on the TRX can improve your quickness, change of direction, power, high intensity endurance, explosiveness and leaping ability. The TRX is definitely not a one-dimensional player. You can use the TRX for warm up, movement prep, strength/power development, balance and agility training, core conditioning, and it is one of the greatest flexibility tools around.
Experts agree that basketball training should focus on the following areas:
- Core training. Sit ups and crunches are benched for more functional suspended core exercises. The game is played on your feet, and your core works to resist rotation and extension, transmits power from your legs to your arms and also drives rotational movements. Core training while standing is major advantage of using the TRX.
- Single leg training. Most of the game takes place on one leg, whether it is running, cutting, landing or jumping. Training to be balanced, strong and powerful in a single leg stance is mandatory.
- Train in all planes of motion. The ability to move in 360 degrees comes from multiplanar training. The TRX excels in this category.
- Agility training. Training to control your center of gravity while changing direction or in different base of support conditions will improve your agility. Learning to decelerate and accelerate under control will help your crossover, change of speed and reduce risk of injury.
Here is a “starting five” group of TRX exercises to help get you game ready. Make sure you warm up properly and select the appropriate intensity for your fitness and ability level.
- The TRX Lunge is a tremendous single leg strength, deceleration, acceleration and balance exercise that works the posterior chain and integrates functional core strength all at once. This is a must have in the workout. Adding a hop to the TRX Lunge is an advanced progression and increases the power output of the exercise.
- The TRX Atomic Push-up integrates chest and shoulder stability, core strength, power and high intensity cardio training. Any version of the TRX Atomic Push-up is like running suicides with your core.
The TRX Side Plank develops lateral core strength and stability. The TRX Side Plank is used specifically for basketball players by top coaches as performance enhancement of skills like boxing out, posting up and for prevention of low back pain. Adding rotation to the TRX Side Plank is another advanced progression that takes a good exercise
and makes it more effective, once you have mastered the static holds.
- The TRX Crossing Balance Lunge works the hips, legs and core in a multiplanar single leg stance. Be sure to maintain a tall posture, keep the grounded heel down and drive through the hip and hamstrings.
- The TRX Power Pull integrates multi-planar back, shoulder and core training in a standing position.
Enjoy, and be sure to make March Madness an active month by training and participating. Be a player and not just a spectator.
As the resident TRX Professor, Chris Frankel draws from over 25 years of experience as a strength and conditioning coach. He earned an MS in Exercise Physiology from the University of New Mexico, where he is currently completing his doctorate in Exercise Science. Before taking the position of Director of Programming at TRX, Chris was an instructor in the Department of Health, Exercise and Sport Sciences at the University of New Mexico.