Mizo thalaite game ngainat em em leh Mizoram chhunga Sports Association zinga inenkawlna tha ber pakhat Baseketball Weight training tlemte chhawp chhuak ila. He game hi game condition tha tak a ni a, infiamna luhchilh tak tak lo tan pawh hriselna atan a thain insawizawi nana game tha tak a ni. Fitness training kan tih zinga pawimawh Plyometric, Quickness, Agility, Speed, Power, etc -te a awm kim vek. Hmun zau a mamawh lohna tak hian speed leh agility a mamawh hnem ta a ni.

Basketball-ah hian game dang anga tihrawl chak lai bik siam kher a ngai ve lova, chhip ler atanga kephah thlenga Pathianin chakna inkhairuala a siam sa hman tangkai a ni deuh mai. Ban, dar, kawng/mid-section, ke leh taksa engkim hi a pawimawh dan a inang vek a. Hei vang tak hian Weight training pawh Periodic deuha neih a tul ta a ni.

Game bikah Qualified Coach-in Conditioning, Agility leh Quickness drill bakah a Game khelhpui dan tur movement leh drill inmil taka a duan a ngai. Hetih lai hian awlsam tak leh Basic tak a engtik lai pawha Basketball Player ten Weight an training theih dan tur tha ber ka rawn chhawpchhuak e.

WeightTraining neih hmain taksa lum tha taka sawizawi hmasak a ngai :

Minutes 8 atanga minute 12 vel Jogging neih tur a ni a. Minute 20 atanga minute 30 Meters Sprint vawi 8 atanga vawi 10 vel neih phawt tur a ni, chumi hnuah Joint mobility leh Stretching neih bawk tur a ni. Tin, Weight kan Training-in Weight chawi rih aiin Form dik taka chawi zawk tur a ni a. Trainer-te kan tih dik leh dik loh zawh ngei ngei tur a ni bawk.

SPORT SPECIFIC WEIGHT TARINING (BASKET BALL)

FIRST DAY

Warm-up: 10 - 15 Minutes

Joint mobility and Stretching - 5 minutes

1. Barbell Back Squat 4 Sets 10 -15 Reps

2. Step-up 3 Sets 10 Reps Each

3. Dumbbell Push Press 3 Sets 10 Reps

4. Barbell/Dumbbell 3 Sets 10 Reps

5. Pull-up/Under Hand Close Grip Lat Pull Down 3 Sets 10 Reps

6. Swiss Ball Dumbbell Chest Press 3 Sets 10 Reps

7. Pulley Crunch 4 Sets 20 Reps.

SECOND DAY

Warm-up: 10 - 15 Minutes

Joint Mobility and Stretching - 5 Minutes

1. Cable/Resistance Tube Shoulder Rotation 3 Sets 15 Reps

2. Deadlift 4/5 Sets 15 Reps

3. Step/Walk Lunges 3 Sets 10 Reps Each

4. Standing Cable Row 3 Sets 15 Reps

5. Seated Cable Row 3 Sets 15 Reps

6. Cable/Pulley Core Rotation 3 Sets 20 Reps Each.