5 BASKETBALL EXERCISES TO ADD TO YOUR TRAINING
Basketball places big demands on your body. At any level of competition, playing well requires strength, speed, stamina, and flexibility. Training is essential to developing these attributes. For basketball players, a training regimen can take place in and out of the gym, provided you know which basketball exercises to perform. Whether you play in a junior league, are a high school athlete, or a college-level player, the following are some of the best basketball exercises to help you develop the skills to benefit your game.
BEST BASKETBALL EXCERCISES
1. Lateral Lunge
Defensive shuffling is key to keeping control of the ball on the court. By mimicking the movement required to shuffle like a pro, lateral lunges may help you build muscle memory while improving flexibility in the hips and groin.
To complete this basketball exercise:
1. Start in a standing position with both feet together.
2. Step to the right. Make sure your feet stay flat and your toes point straight forward.
3. Shift your weight and squat on the right leg, centering your weight from the midfoot to the heel.
4. Keep your left leg as straight as you can while you squat.
5. Hold for two seconds and then step back to center. 6. Repeat 10 times and then switch sides.
2. Romanian Deadlift
If you’re looking for an exercise to jump higher, then a Romanian deadlift or RDL is it. Jumping high comes from the hips, not the knees, and this basketball exercise helps strengthen the hamstrings, glutes, and back so you can put more explosive power into your jumps.
To do it:
1. While holding a dumbbell in each hand, spread your feet shoulder-width distance.
2. Arrange yourself so that your weight is distributed from the midfoot to the heel.
3. Move your hips back while lowering the dumbbells.
4. Reach as far as you can without bending your spine.
5. Return to standing position while engaging your glutes and hamstrings.
6. Repeat 10 times.
3. Fingertip Push-Ups
In general, push-ups are great for those who want to do basketball exercises at home because they require no equipment. For players of all skill levels, fingertip push-ups can be especially beneficial because they strengthen fingers for nimbler shooting and passing. Plus they build strength through the upper body and core to benefit your game. Note these exercises can be adapted. Master the push up before relying on your fingertips or try first with knees on the ground.
Here’s how to do them:
1. Get down on all fours and then extend your feet out behind you, keeping them together.
2. Put your hands in line with your shoulders.
3. Cup your palms so that your weight is balanced on your fingertips.
4. Lower yourself down, maintaining a straight line from your head to your torso and from shoulder to shoulder.
5. Bend your elbows, lowering your body as far as you can and then push back up, keeping your form.
6. Repeat 15 times. Increase the number as you develop strength, working your way up to 25 reps.
4. Medicine Ball Squat to Press
When you exercise to jump higher for basketball, developing muscle memory is important. Using the muscle groups that you rely on to jump regularly can help explosive movements on the court become second nature. The medicine ball squat to press requires a similar motion to jumping, making it one of the best exercises for basketball.
Follow these steps to do one properly:
1. Stand with your feet hip-width apart with a medicine ball positioned just below your jaw.
2. Bend your knees and squat, aiming to get your thighs parallel to the floor.
3. Make sure to keep the medicine ball level and stationary while you bend.
4. Explode upward and raise your arms overhead as high as they will go. As you straighten your legs, roll your weight smoothly from the middle of your foot to the forefoot.
5. Lower the ball back to the starting position.
6. Repeat 10 times.
5. Lateral Bound
Dribbling around opponents and making fast cuts requires the ability to move side-to-side quickly. Many leg exercises build strength for forward movement rather than lateral motion. The lateral bound is one exercise designed specifically to increase power for sideto-side motion, making it an excellent addition to a regimen of basketball exercises.
To execute one:
1. Balance yourself on your right leg with your left leg bent at the knee and your foot slightly off the floor.
2. Squat slightly on your right leg.
3. Engage your legs and glutes to jump toward the left.
4. As you jump, reach out your leg, extending from your left ankle to your left knee to your left hip.
5. Land on the left leg.
6. Center yourself to keep your balance while you hold for three seconds.
7. Squat slightly on your left leg.
8. Engage your legs and glutes to jump toward the right, extending from your ankle through your hip.
9. Land on your right leg.
10. Repeat 10 times.
SUPPORT YOUR BASKETBALL TRAINING WITH GOOD NUTRITION
Regularly practicing these basketball exercises at home or the gym may help to improve your performance on the court and provide an advantage against opponents. A healthy diet is important for fueling your basketball training program. Protein shakes can help supply your body with the nutrients needed to support athletic performance, and there are plenty of options available to enjoy both before and after training sessions.
