Hey what's up everybody, how was Thanksgiving? This weeks post will be on how a center should train there cardiovascular system. First off, without proper cardio stamina a center is worthless. A center could be the strongest player in the league but if he cannot run what good is he?
A center should ideally train their cardio every day or every other day. I personally alternate cardio and strength training everyday. To increase their running capabilities there are two major things to be done- running and sprinting. Running will increase their overall stamina and sprinting increases the center's ability to bolt up and down the court if needed.
A center should first run the track at a continual fast paced jog to see how far they can run until their body quits on them. Once the center has found their base length and speed they need to build on it. Keep jogging at the same fast pace, but slowly build up how far they can run maintaining that speed. I personally shoot to increase a quarter mile every week while maintaining the same pace. Some center's will either progress faster or slower depending on their condition, but having an incremental goal is key.
Sprinting is another aspect needed to be an affective center. Being able to burst to the open spot on the court for a rebound or shot will help the team out every time. In order to build this aspect go to a track or measure out 40 meters. Once a leg of 40 meters has been measured out the center must get a stop watch and a friend. A stopwatch can help measure how much time it takes to sprint the 40m. and a friend is there to help build some competition. The center and the friend can compete to see who has the fastest time and keep an ongoing tally. Do as many sprints as possible until your legs are spent and that's the sprinting aspect.
40 meter dash
When I workout I combine these workouts by running first and sprinting after until I burnout. That way I work on my stamina and overall speed.
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