Need Help Please.?

Question

Ok, I just sprained my ankle playing basketball and im wearing a boot right now. I have to wear it for more than 4 weeks. What can i do to stay in shape for basketball season?

Answer 1

Well if you are like me and you would rather be trying to improve your game then get rest like the doctor ordered, you should really try working on your abdominal strength and upper body strength and keep up on your ball handling and dribbling skills.

For abs try:

(1) Kneeling Cable Crunches
Muscles Worked: Upper, middle, lower, and side abdominals
Position: To perform kneeling cable crunches, use a rope or a bar with a pull-down machine. Kneel down facing the machine so that the cable comes down at a slight angle away from the rack as you crunch down.
Start: Grab the rope or bar and pull it down so that your hands are positioned just above your forehead. Crunch down as far as you can go, keeping the rope or bar in the same position. Keep your arms locked in the same position and focus on your abs doing the work.
Finish: Bring your body back up slowly to the start position by focusing your abdominals to do the work and control the motion.
Tip: Because you can add heavier weight, this is a particularly good exercise for causing the abdominal muscles to fatigue more quickly with fewer reps. Perform the kneeling cable crunches carefully and slowly, exhaling as you go down.

(2) Swiss Ball Side Bends
Muscles Worked: Side, upper, and lower abdominals
Position: Place the ball in an open area away from any objects that may pose a risk for injury. Carefully lie sideways on the ball so that you're balanced comfortably with your feet touching the floor. Put your hands loosely behind your head, while being careful not to pull on your head.
Start: With your head, neck, and body in a straight line, lift your upper body slowly as far as you can comfortably go.
Finish: Hold at the top of the movement for a moment before lowering yourself slowly down and past the start position. Use the ball at this point to help you bend down farther than you could if you were doing this exercise on the floor. This creates a greater range of motion and makes the side abdominal muscles work more.
Tip: Do a set on one side, then switch sides and perform another set on the other side. Continue to alternate in this fashion until you're done. This will allow you to save time and also give each side a chance to recover for the next set.

(3)Hanging Leg Raises
Muscles Worked: Upper, middle, and lower abdominals
Position: Using a horizontal bar, position your grip on the bar a little wider than shoulder-width. Hang from the bar so your legs dangle straight down.
Start: With your feet side-by-side, bring your legs up slowly as far as you can toward your chest by bending your hips and knees.
Finish: Hold the position at the top before returning slowly to the start position.
Tip: Use gloves or chalk on your hands to prevent slipping and hand fatigue. For variation, twist your hips to either side to hit your obliques or side abdominal muscles.

For upper body try:

Chest/Bench Press
Lie on a ball, bench or floor with abs contracted. Begin with weights straight up over chest, elbows slightly bent. Bend the elbows and lower arms until the elbows are just below shoulder level (arms should look like a goal post). Contract the chest and push arms up, but don't allow weights to touch at the top.

Push Ups
Begin in a pushup position on the floor, hands wider than shoulders and resting on the knees or on a ball for added intensity. Bend elbows and lower into a pushup, elbows to 90 degrees and abs in tight. Don't sag in the middle. Push back to start and repeat.

Overhead Press
Sit or stand holding weights in hands, elbows bent and weights next to shoulders. Straighten elbows and push weights overhead, palms facing each other and slightly in front of head. Lower arms and repeat.

Front Raises
Stand with feet hip-width apart, abs in and torso upright with medium weights resting in front of thighs (palms face the thighs). Lift arms to shoulder level, elbows slightly bent and palms facing the floor. Lower and repeat.

Kickbacks
Bend torso forward until you're at 45 degrees or parallel to the floor, elbows bent and next to ribcage. Contract triceps to straighten elbows, bringing weight up slightly above hips. Keep the abs tight and raise torso if this hurts your lower back or hamstrings.


Now don't forget that when your ankle is all healed up you can't quit with the ab and upper body workouts. Just do lower body one day then abs and upper body the next day for a complete workout. Good Luck Bud!

Answer 2

Watch your diet, stay heavy on the low-fat and lean protien. the weight room would be a good idea. Your ankle is messed up, not the rest of your body. Bicep's, tricep's, ab's, back, shoulder's... you get the idea. Just don't do any exercises that put undo stress on your ankle. I wish you the best of luck,

Answer 3

Swim. It's a great cardio workout if you have access to a pool. Also dribble and handle a ball all the time. Whenever you watch TV just handle the ball. Lift weights if you can but don't do anything to put your return date in jeopardy.

Answer 4

Suck it up, Nancy! When I --BROKE-- my ankle, I still ran 27 miles every day! Backwards! In the rain! Uphill!

Seriously - do bodyweight exercises and watch your weight and diet. Do your drills - dribbling, shooting. Maybe even develop a shot that doesn't put stress on your ankles.

Answer 5

lift weights to keep your arms strong, do crunches, and dribble a lot. you probably couldnt shoot around because you'd have to jump, and that could hurt your ankle even more. i say work on your freethrows because thats basically the only thing you could do without hurting yourself. amare stoudemire of the phoenix suns would only shoot freethrows when he hurt his knee and now he's a 80+ percent freethrow shooter.
all other aspects of the game (rebounding, dribbling, shooting jumpshots, layups, blocking, stealing, passing, post-up game) could hurt you if you practice them in drills.

Answer 6

I would suggest that you chill for now, rather than worry about basketball season

Answer 7

thats a tough one. go to the gym and use those thigh things that increase the muscle in your legs. that with your normal upper body routine

good luck

Answer 8

Workout your upper body

Answer 9

lift weights, dribble, work on your shooting and passing. thats about all you can do. unless you want to risk hurting yourself worse and maybe jumping rope on one foot.

Answer 10

just try to stay in shape