Basketball requires multiplanar movements to be executed in an everchanging environment at various forces, angles, and speeds, and over various lengths of time. As a result, the adaptations made from resistance training help the athlete to meet the physiological and mechanical demands encountered in basketball and thus optimize athletic performance. Resistance training will improve physical attributes pertaining to body composition, strength, power, change of direction, and speed. Ultimately, the goal of resistance training is to maximize these physical attributes in such a way that it improves overall athletic performance and transfers to movements required on the basketball court.
籃球運動需要在不斷變化的環境中以不同的力、角度、速度以及不同的時間長度中去執行。因此，從抗阻訓練中做出的調整有助於運動員滿足在籃球運動中遇到的生理性和機械性要求，從而最佳化運動表現。抗阻訓練將促進與身體成分、力量、爆發力、變相以及速度有關的身體屬性。最終，抗阻訓練的目標是最大限度地提高這些身體屬性，從而提高整體運動表現並把這些表現變成籃球場上所需的動作。
減少傷害
Basketball requires multiplanar movements to be executed in an everchanging environment at various forces, angles, and speeds, and over various lengths of time. As a result, the adaptations made from resistance training help the athlete to meet the physiological and mechanical demands encountered in basketball and thus optimize athletic performance. Resistance training will improve physical attributes pertaining to body composition, strength, power, change of direction, and speed. Ultimately, the goal of resistance training is to maximize these physical attributes in such a way that it improves overall athletic performance and transfers to movements required on the basketball court.
抗阻訓練的一般目的是透過為人體運動增加外力來提高力量和爆發力的發展。無論哪種運動，抗阻訓練所帶來的好處都是多方面的。第一個就是抗阻訓練可以幫助減少受傷的可能性，抗阻訓練有助於預防的一種損傷是肌腱病，運動中肌腱病的一個重要危險因素是訓練負荷過高。抗阻訓練會帶來適應性，這將有助於運動員承擔更高的比賽負荷。過載原則指出，為了增加肌肉維度，力量或爆發力，肌肉必須被迫承擔比其習慣的負荷更高的訓練負荷。運動員將承擔超過其當前閾值的特定訓練量，並隨著時間的推移習慣於該訓練負荷量，為了做出進一步的改進，運動員必須逐漸承擔更高的訓練負荷量，因此，在整個訓練宏觀週期中，適當地引入抗阻訓練計劃並逐步施加更高的訓練負荷，可以幫助更有效地承受運動帶來的負荷，並有助於降低過度訓練所帶來的傷害風險。
Wolff’s law states that bone adapts to the stress it is exposed to. The body’s tissues are subject to high mechanical stress and strain during a basketball game. If a bone is not subject to appropriate loading to prepare it during landing phases, it will be more susceptible to injury. Mechanical loading influences both soft-tissue and bone strength. During growth, children are more susceptible to bone fractures. Children with higher bone strength are less likely to experience fractures. Resistance training will not stunt growth, but contrarily, and if prescribed properly, will improve peak bone mass and enhance strength to combat rapid bone growth stints in youth. Furthermore, resistance training early in adolescence will evolve to greater bone mass in adulthood. Resistance training has also been shown to improve bone mineral density. For example, Duplanty and colleagues reported that including external resistance exercises at least once per week improved BMD in distance runners. Interestingly, Baptista and colleagues reported that children with a below average bone mineral density demonstrated significantly lower vertical jump power. Therefore, resistance training can augment bone mineral density, which may decrease injury risk and be related to performance.
沃爾夫定律指出，骨骼會適應它所暴露出的壓力。在籃球比賽期間，身體的組織會受到高機械應力和壓力。如果在著陸階段沒有對骨頭進行適當的負荷以進行準備，則更容易受傷。機械負荷會影響軟組織和骨骼強度，在生長髮育過程中，兒童更容易發生骨折。骨骼強度較高的兒童不太可能發生骨折。抗阻訓練不會阻礙生長，相反，如果訓練得當，將改善峰值骨量並增強力量，以對抗青年時期的快速骨骼生長。此外，青春期早期的抗阻訓練將在成年期發展到更大的骨量。阻力訓練也被證明可以改善骨礦物質密度。例如，Duplanty及其同事報告說，每週至少進行一次外部阻力運動可以改善長跑運動員的BMD。有趣的是，Baptista及其同事報告說，骨礦物質密度低於平均水平的兒童表現出顯著較低的垂直跳躍能力。因此，抗阻訓練可以增加骨礦物質密度，這可能會降低受傷風險，並與表現有關。
Duplanty and colleagues examined the effects of a resistance training program (once per week) in distance runners and found that resistance-trained runners had higher bone mineral density than distance runners who did not resistance train. To maximize adaptation, bone loading needs to be intermittent, induce high strain, and be applied rapidly . Furthermore, bone cells can desensitize with repetitive loading (i.e., long-distance running) but are stimulated under dynamic (i.e., multidirectional movements) loading . Based on these conditions, the stress of basketball activity by itself should then be enough to strengthen bone. It is plausible, however, that a dynamic resistance training program may further enhance bone strength and remodeling.
Duplanty及其同事檢查了阻力訓練計劃（每週一次）對長跑運動員的影響，發現抗阻訓練的跑步者的骨礦物質密度高於沒有抗阻訓練的長跑運動員。為了最大限度地適應，骨負荷需要間歇性，誘導高應變，並迅速被應用。此外，骨細胞可以透過重複負荷（即長跑）脫敏，但在動態（即多向運動）負荷下受到刺激。基於這些條件，籃球活動本身的壓力應該足以增強骨骼。然而，動態阻力訓練計劃可能會進一步增強骨骼強度和重塑。
