im 14 right now as a freshmen. i wanna make the basketball team and one thing i need to work on is my hops. im thinking about getting ankle weights to work with but dont know how many pounds i should work with for my age right now. im 14 turning 15 in january. and do ankle weights work out anything else but hops? do they help with running?
2007-09-28 14:41:17 · 5 answers · asked by steve 2 in Sports ➔ Basketball
Please don't do that! Wearing ankle weights will not help you to run faster or longer, or jump higher. Training is specific. To run faster in competition, you have to run fast in practice. Ankle weights slow you down because they interfere with your coordination and make you work much harder to raise your knees. To train your muscles so you will be able to run longer, you have to run faster or for a longer time. The heavy weights will tire you earlier so you will not be able to run as fast or as far.
Using ankle weights won't help you to jump higher, either. To jump higher, you have to strengthen your leg muscles in the same way that you would use them to jump. When you wear ankle weights, you strengthen your leg muscles for lifting weights off the ground with your feet. When you jump, you raise your body off the ground. To help you to jump higher, you have to raise your body up against resistance. You do this by doing leg presses or squats with heavy weights on your shoulders.
Ankle weights can also increase your chances of being injured. Since they force you to lift a much heavier weight when you raise your knees, they strengthen the quadriceps muscles in the front of your upper leg without strengthening the hamstrings in the back equally. This can make your quad muscle proportionately so much stronger than your hamstrings that you are prone to injury. The same principles apply to carrying weights when you walk or run, or wearing weighted belts or other devices. Strength training should be done using weights with proper form in specific exercises, and should be kept separate from your aerobic activities.
2007-09-28 14:44:05 · answer #1 · answered by jenh42002 7 · 0⤊ 0⤋
Practice everyday shooting hoops. You don't need a basket just dribble with a basketball and hop around using different techniques. Ankle weights may sprang your ankles before you can even get on the team. The weights are good for walking around to strengthen your leg muscles, but if you hop around with them on you may hinder your chances. Be careful.
2007-09-28 22:08:30 · answer #2 · answered by lee f 5 · 0⤊ 0⤋
Go to sporting goods store and try some one pounders and then jump a little. Then keep trying heavier ones. OR you can just put rocks in your pocket which are a lot cheeper.
2007-09-28 21:44:24 · answer #3 · answered by Anonymous · 0⤊ 0⤋
ankel weights? they will prolly hurt you in the long run.
2007-09-28 21:44:23 · answer #4 · answered by susanekang 2 · 1⤊ 0⤋
45lbs each should help. Thats what I use and I'm a NINJA.
2007-09-28 21:44:10 · answer #5 · answered by Anonymous · 1⤊ 0⤋