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Basketball Exercises

Basketball Exercises

 

Basketball exercises for developing strength, explosiveness, quickness, etc., are becoming more and more a part of the game today. If a player cannot physically keep up with the competition, they usually tend to struggle on the court. However, most younger basketball players and coaches don’t really know much about training specifically for basketball in the weight room, so they shy away from it. This basketball workouts section exists to fix that problem.

These basketball exercise training videos will be instructed by a professional strength and conditioning coach who has worked with high-level college and professional basketball players. Every exercise will be broken down in the video so that you can see exactly how it is done. Along with seeing how it is done, the trainer will explain what it is working on related to basketball.

After checking out, these different basketball exercises, make sure that you check out our list of the best basketball training equipment to find the right tools you will need in the weight room.

 

The Importance of Basketball Exercises

If you are coaching basketball in high school or at a smaller college, there is a pretty good chance that you don’t have a big enough budget to hire a full-time strength and conditioning coach for your team. That means that the responsibility is most likely going to fall on you. That is where we come into play.

These basketball exercises are designed to help you learn how to do the specific exercise and then teach it to your players. This way, you will be able to have full confidence with your basketball team in the weight room and see some really positive strength growth with your team, and by adding this to your on-court basketball training, you will see maximum growth in your players.

 

Must-Use Basketball Exercises

Being strong on the court not only leads to your players performing better, but it can also help with injury prevention. With our basketball exercises, you can allow your players to play at their top physical performance, as well as help them keep their bodies feeling healthy.

 

Exercise #1: Squat and Press Exercise

 

Squat and Press Exercise

 

The squat and press exercise is a compound movement that will work on both the lower and upper body. It is also an exercise that is going to work on a specific basketball movement. It will work on generating power off of two legs for finishing around the basket, rebounding, etc. The shoulder press at the end of the movement is also going to work on being able to finish through contact. So if the defender goes to foul the player on the finish, they will be able to power through and get the and one.

Basketball exercises like this are a must if you want to maximize your athleticism as a player. Make sure, though, that you spend the time learning the correct form before you add this exercise to your basketball training plan. This will help to prevent injuries from happening and also to promote maximum muscle and strength growth.

 

 

Basketball Exercise Overview

Exercise Name: Squat and Press Exercise

Equipment Needed: Dumbbells or barbell.

 

Goals of the Exercise

  • Develop strength and explosiveness in the legs, shoulders, and upper back.

 

Coaching Points

  • Really focus on having the correct form, even if it means starting with a lighter weight at the beginning.
  • Be explosive with your upward movement, and use the momentum from standing up to help you push press the weight upwards.
  • Don’t let your form suffer as you get tired.

 

Basketball Exercise Instructions

  1. Grab a pair of dumbbells or a barbell and hold the weight at shoulder level.
  2. With your feet about shoulder-width apart, you are going to squat down to a 90-degree angle.
  3. Explosively stand back up, and as you are about all the way up, you will push press the weight up over your head.
  4. Lower the weight back down to your shoulders to finish the repetition.

 

 

Exercise #2: Reverse Body Weight Row Exercise

 

Reverse Body Weight Row Exercise

 

The reverse bodyweight row exercise is going to focus on the upper back, shoulders, and arms. It is a great basketball exercise for all players, but it is an excellent exercise for younger players trying to stay away from lifting heavier weights.

Like most exercises that you do, the better your form is, the more you will get out of it. The great thing about the reverse row is that you can add or decrease the difficulty of the exercise based on the player, which should help them keep the correct form while doing the exercise. Some of the ways that this exercise will translate onto the court are in rebounding the basketball or finishing around the rim when there is contact. It is important to make sure that you compliment your basketball training with weight room time to promote maximum player development.

 

 

Basketball Exercise Overview

Exercise Name: Reverse Body Weight Row Exercise

Equipment Needed: Squat rack bar, bench, and weighted plates (for advanced versions of exercise).

 

Goals of the Exercise

  • Build strength in the upper back, shoulders, and arms.

 

Coaching Points

  • Control your speed going up and down. Keep your core tight and your back straight the entire time.

 

Basketball Exercise Instructions

  1. Place a bar in the squat rack about 3-4 feet off the ground (level will depend on player’s arm length).
  2. Lay down under the bar and grab the bar so that your hands are about shoulder-width apart, and the bar is even with your chest.
  3. Make your body out into a straight line so that only your heels touch the ground and you are hanging by your arms.
  4. Now pull your upper body up to the bar and touch your chest to the bar.
  5. Freeze slightly at the top, and then lower yourself back down.
  6. This completes one repetition.

Beginner Version: To make the exercise easier, bend at the knees, and place your feet flat on the ground. Knees should make a 90-degree angle.

Advanced Version: Place a flat bench out in front of the bar and rest your feet on the bench instead of on the ground. You can also place a weighted plate on your chest or use resistance bands.

 

 

Exercise #3: Resistance Band Speed Squat Exercise

 

Resistance Band Speed Squat Exercise

 

The resistance band speed squat exercise will be great for developing explosiveness and quickness in a player’s legs. Using a resistance band instead of weights works well because it allows the player range of motion when doing the exercise. Using a barbell to do squats is still a great exercise, but this specific exercise will help focus on a couple of different areas, and it really lets the player be explosive in their movements.

Being able to jump quickly translates into so many different areas of the game of basketball. Whether it is; jumping to block a shot, grabbing a rebound, or finishing at the rim, the player who can get off the ground the quickest has a big advantage. This exercise is going to help develop a player’s fast-twitch muscles and make them more explosive. This basketball exercise will help to teach good jumping technique and learning to be explosive. So you must make sure this translates over to the court and that you continue to work on being explosive in your basketball training as well.

 

 

Basketball Exercise Overview

Exercise Name: Resistance Band Speed Squat Exercise

Equipment Needed: Squat rack, weighted ball, and a resistance band.

 

Goals of the Exercise

  • Work on becoming an explosive and quick jumper.

 

Coaching Points

  • Focus on good form and squatting technique.
  • Push yourself to be as explosive as you can, and if you feel that the resistance is too much, find a weaker band.
  • Don’t let your knees angle in when you squat down.
  • There are two different variations to this basketball workout.
    • Variation 1: Squat down at a slower speed and then explode upwards. Works on explosiveness and technique.
    • Variation 2: Complete the squats as quickly as you can, going up and down at the same speed. Works on muscle endurance.

 

Basketball Exercise Instructions

  • Set up two safety bars on the front of the squat rack at about waist height, and then place a resistance band around the bars.
  • Place a weighted ball under the resistance band.
  • Sit down on the weighted ball and put the resistance band over top of your upper back area.
  • Bring your arms over top of the resistance band to help hold it in place and then stand up.
  • Now squat down until your butt touches the weighted ball, and then stand back up as quickly as possible.
  • This completes one repetition.

 

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