If you have good basketball skills now, developing more strength in your legs, arms, and core can be a game changer, changing you from a good player to a great player.
Great players dedicate time for you to improving their skill and athleticism. A great way to take your game to the next level is as simple as adding strength training to your workout regimen. Basketball strength training will help you become faster, jump higher, become more explosive, etc. Along with those things it will also help stabilize your muscles which help to prevent injuries to your body. Regardless if you are a beginner or you have used weight training in the past and are looking for a refresher these basketball strength training tips for beginners will take you improve your game.
Mobility is more than flexibility; it combines flexibility and physical control. Sports require controlling your body during all ranges of movement. When you go for a steal or enter a sprint, your joints proceed to facilitate full range of motion. The body has to be comfortable and strong such positions. If mobility issues persist, you’ll be susceptible to injury and impaired performance.
- Perform mobility drills that improve ankle, hip, shoulder and thoracic spine (mid back) mobility
- Incorporate mobility drills into your warm-up and cool down
- Perform exercises through their full range of motion. Lower the weight if necessary
- Focus on proper technique, not quantity of weight
More Planks, Fewer Crunches
Your core’s primary work is to stabilize your spine. When your spine is stabilized, it enables for more efficient movement of the legs and arms. When you jump, hop, sprint and move, power transfers down and up your body. A stable core reduces the amount of power lost within the transfer and produces faster, more powerful and more efficient movements. Planks are merely better for athletes than crunches.
- Focus on stabilization core exercises such as Planks, Side Planks and also the Pallof Press
- Avoid flexion exercises like Crunches or Sit-Ups
Focus on Hip-Dominant Exercises
Hip-dominant exercises include Deadlifts, RDLs, Clams, Glute Bridges and others that strengthen the hamstrings, glutes and hips. Knee-dominant exercises include Squats, Lunges, Step-Ups yet others in which the primary mover may be the knee. Knee-dominant exercises are important, but you should concentrate on the hips, because they are the most powerful muscle group in the body and the primary generators of force when running, jumping or changing direction. Also, strong and stable hips prevent injury to knees and ankles.
- Perform more hip-dominant exercises than knee-dominant exercises
- Incorporate adduction (legs move toward center of body) and abduction (legs escape from center of body) exercises to enhance side-to-side movement and prevent injury
Focus on Upper-Body Pulls
Athletes like to perform pushing exercises like Push-Ups, Bench Presses and Overhead Presses-because they improve the physique in obvious ways. However, pulling exercises like Rows, Pull-Ups and Chin-Ups-should be an athlete’s main focus.
Excessive pushing causes bad posture and may lead to back pain and shoulder problems. Pulling exercises get the back muscles, which are the foundation for the upper body. A strong back enables you to perform fast and powerful movements while keeping balance and control inside your upper body.
- Perform two pulling exercises for each pushing exercise
- Pinch scaps together before pulling with arms to interact the back instead of the biceps