Basketball challenges an athlete’s strength and cardio capacity, which is why it’s important to include both kinds of training in your workouts. Katie Smith, shooting guard for the WNBA’s Seattle Storm, works both areas at once with her timed workouts. As she says in the above video, “It’s a challenge because it is definitely cardio and strength all in one. And you are whooped when you are done.”
Timing your workouts forces you to keep a faster pace during sets and between exercises. It keeps your heart rate up and challenges your cardiovascular endurance, while also strengthening your muscles.
Start with a time limit you can meet but that pushes you to work hard. If possible, have a partner with a stopwatch keep track of time, and try to stay on pace as much as possible. As you begin to build endurance and strength, decrease rest time between sets and increase the number of reps you complete in each set.
When you play basketball, you follow flat-out sprinting up and down the court with explosive jumps and cuts. It takes a lot of energy, and the fast pace can quickly tire any athlete. The ability to outlast your opponent is what it takes to win. To build cardio endurance and get stronger, emulate Katie Smith’s timed workouts.