Show Nk I 4 GUIDE TO Better Fitness BY PHD MICHAEL O'SHEA A 3 I lit 1 0 L 1 lb ii 0 0 a - c3- to " tl Don't wait too late to get hi shape Q I want to play in a winter basketball league this year How can I get in shape before the season starts? A The biggest key to preparing for the upcoming season is to allow enough time to get in shape—rather than crash course jumping into a two-wee-k just before the season begins Ideally an athlete should train year-roun- d then begin more extensive conditioning six to eight weeks prior to the start of the season You should develop a strong base of cardiovascular conditioning with aerobic exercises such as cycling swimming rowing or running A () sport-specif- ii kk:17? 1 well-balanc- ed jJ '' ii II strength-trainin- g o ggidp - 1 w ii - f — ) 1I i II1 t -'' 7 !i 7 r - 4 '- 1::!s - : : '' ' ' A::::L : f Zr xi r ''‘': ' - ' : e- - - - ' '! -- ' -' - k :' : ' I ' : !' ' ---: - ? -- z ! '" '- : 4 " :7' A -- ( 9 ll- ' 1 l'f'it: 't ' '''''' - '''tf:' ''(--T4t- "-- 01x' 1' d 4 C ' ' - i - ' - - S -- '' 1I i Z i 1 1 1 i program should be established to increase overall muscular strength and endurance of all muscle groups A comprehensive flexibility program also should be implemented to help reduce the risk of injury and increase the range of motion of all muscle groups which leads to improved skill levels As the basketball season approaches add exercises such as to sprints help develop powerful bursts of speed rope jumping shuffling and agility activities to improve footwork and wall jumps to help improve vertical jumps Also add activities such as dribbling passing and shooting drills sport-specif- ic All of these training components )- '' - 1 4 0 z z '''''"-:':-- "s16 A c i ''JZ': t -- A :? 741-7- -r - : ltr- -' - 't:i if-- 4-1- - ' - et '4 - - v ic should be established during the preseason and sustained throughout the season Michael O'Shea Ph D is founder and chairman of the Sports training Institute in Slew York city a questism about exercise? Send it to "Fitness" Box 3680 Grand Central Station New YoNY 10163 We cannot give personal replies but will try to answer In future columns Have |