Basketball Exercises

In basketball, there are a lot of fast-paced actions and momentum on the court. Physical training should include exercises to develop muscle and cardio endurance. Cardio endurance is important in maintaining the body's energy levels during strenuous physical activity. Activities such as running, jogging, bicycling and jumping rope will improve both cardio and muscle endurance. Apart from the above, vertical jumping is also important to many sports athletes. An increase in vertical jump is beneficial for basketball players especially. Thus, players are recommended to do vertical leap exercises in order to jump higher.

LeBron James during the Olympic Games

Source: Google

Vertical Jump Training

Here are some exercises to follow to improve your jumping ability:

Important Note: Warm up

Do warm up your muscles before starting the exercises. Ensure proper stretching is done.

Jumping Exercises

Deep Knee Bend Jumps
Starting in standing position, place your both hands straight out with your palms facing each other, perpendicular to your body. Then bend your knees down, almost touching your bottom to the ground, while keep your back straight. Then explode upwards with your hands straight up above your head. The moment you land, immediately bend your knees down and explode back up again. After that, repeat it again. Do this for 15 times. Over time, you can increase to 20 or 30 etc.

Toe Raises With Weights
Start in standing position, then hold any sort of weights with your hands or wear it at your ankle. Then slowly raise up onto the tips of your toes. After that slowly lower back down and then raise up again. Repeat 30 - 50 times steadily.

Skipping Rope
Do skipping rope about 100 counts per set. Do it for 3 sets. Make it a habit to skip rope. It definitely helps to improve your vertical leap. You can do skipping rope while watching TV.

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Body Power Training

Basketball Plyo Push Ups
This type of exercise will help basketball players learn how to give and absorb force effectively and efficiently. It will transform a player into a quicker, more explosive hands and a powerful upper body.

• Position yourself in a push-up position, straddling the basketball with your both hands.

• Lower yourself down halfway to the ground.

• Then explode off the floor and catch on the basketball, stabilize yourself and hold for a one count.

• Flip yourself off and and land softly on the floor.

• Repeat for desired repetitions. (Minimum 10 counts per set. Then rest for 30 seconds interval.)

Push Ups With a Clap

• Place yourself in a push-up position, shoulder-width apart.

• Bend your arms and lower your body until your chest is within 2.5cm to the ground.

• Explosively push up so that your hands leave the ground, and clap your hands together at the highest point off the ground.

• Land in the starting push-up position with slightly bent elbows and repeat up to 10 repetitions.

Medicine Ball Wall Throws
This form of drill will help a player improve his/her ability to pass, catch and control the basketball well.

• Face a wall with a medicine ball in your both hands around your chest height, elbows bent, feet are shoulder-width apart and knees are slightly bent.

• Powerfully fire the medicine ball straight out at the wall.

• Catch the ball with both hands to absorb the rebound of the ball off the wall.

• Fire it back at the wall for 10 repetitions.

Medicine Ball Rotational Side Wall Throws
This form of drill drastically improves a player's body core strength, and ability to explosively change direction. It is a great power exercise that every basketball player should learn to perform.

• Stand with your feet shoulder-width apart facing the wall sideways.

• Bend your knees, rotate to your right/left a quarter turn. Your arms are straight and one of your hand is on the top of the ball and the other hand is below with your palms facing forward.

• Swing the ball over by rotating forward with an explosive release of the ball to the wall with a straight-ahead pass.

• Have your hands up and ready to receive the rebound of the ball back to you.

• Catch the ball on the bounce from the wall and then repeat it again.

• Continue this technique for 10 counts on each side.

Medicine Ball Overhead Pass

• Stand about 3m to 6m away from the wall. Hold the ball with both hands overhead, elbows bent, feet are shoulder-width apart and knees are slightly bent.

• Bring the ball slightly forward and then bring it back behind your head with your elbows bent at 90 degrees and your upper body arched slightly back.

• Step forward and extend your arms while performing an overhead pass to the wall. The arms and upper body move forward with the release of the ball.

• Catch the ball off the wall with your arms straight.

• Repeat the overhead pass for 10 repetitions.

Medicine Ball Squat Throws

• Stand with your feet shoulder-width apart, holding the ball at the chest level.

• Quickly squat down to 90 degrees squatting position.

• Explosively jump straight up and explode the ball above your head as high as you can.

• Let the ball drop to the ground, then pick it up and repeat it for 10 repetitions. 

How To: Top 5 Explosive Basketball Strength Exercises For Basketball Players At Home!

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Flexibility Exercises

For Upper Body

• Shoulder and Chest

Place yourself in a standing or kneeling position. Clasp your hands behind your back and straighten your arms. Then raise your hands as high as possible and bend forward from the waist and hold.

• Arm Across Chest

Place your one arm straight across the chest. Put your other hand on the elbow and pull your arm towards the chest and hold. Repeat on the other arm.

• Triceps Stretch

Put one of your hand behind your back with elbow in the air. Put the other hand on the elbow and pull towards your head and hold. Repeat on the other arm.

For Lower Body

• Glute Stretch

Sit on the floor with your right leg bent, place your right foot over your left leg. Then place your left arm over your right leg, push your right knee by using the elbow and hold. Repeat on the other side.

• Adductor Stretch

Stand with your feet as wide as possible to your comfortable position. Shift your weight to one side as your knee bends. Then reach towards extended foot and hold. Repeat on the other side.

• Single Leg Hamstring Stretch

Put your leg out straight and bend the other leg so your foot is flat into your thigh. Bend forward from the waist keeping your back flat and hold. Repeat on the other leg.

• Standing Quadriceps Stretch

Stand on one leg, grab the bottom of the other leg at just above the ankle. Pull your leg and heels towards your buttocks. Push your hips out and your thigh perpendicular to the ground. Stretch the other hand out straight to balance your body. Hold it and repeat on the other leg.

• Calf Stretch

Put your feet in front of each other about 45cm apart. Keep your back leg straight and heel on the floor. Push against the wall to increase the stretch and hold. Repeat on the other leg.

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