How to Strength Train for Basketball
_______________________ is essential for ball control in the game of basketball.
Hi, I’m Alex Shafiro, director of physical therapy and performance training here at Performance Physical Therapy and Integrated Health in Westport, Connecticut. And I’m here for About.com to talk to you about weight training for basketball.Explosive power and agility is vital for every position on the basketball court. I’m going to show you plyometric, as well as traditional, exercises that will help improve your game and keep you safe.Our first plyometric exercise that Joanna is doing is called the depth jump. As she lands, she is utilizing the muscle spindle reflex loop to quickly e-centrically stretch the muscle, and then quickly concentrically contract the muscle getting the most power we can out of the legs. She lands on her toes, keeping her knees apart, and then jumps as fast as possible, as high as possible, to create as much of a jump as she can.Here, Joanna is doing a rapid box jump, working more on speed than on height. It is important to stay on the balls of your feet and maintain balance while you are doing this exercise, and it works on getting on and off the ground as quickly as possible during a game.Here, Joanna is doing a posterior band walk using two resistance bands. The green, or heavier, band is closer to her thighs where stronger muscles are, and the lower band, the yellow one, is a little bit lower, where she as slightly less muscle. She is making sure to sit back, keep her knees apart, and keep her back straight, while maintaining a good defensive position.Here, Joanna is performing a dynamic rotational core exercise, using her hip flexors as well as her core, and rotating the ball from her hip up over her shoulder. This is essential for ball control on offense, as well as playing defense. You will do fifteen to twenty reps of this, making sure to keep your back straight and your knees bent the entire time.Here, Joanna is performing a squat and press using a superband. She is squatting down, making sure her hips stay back, her knees stay apart, and her back stays straight, and extending up, and extending her arms up as she would if she was blocking or jumping up for a rebound. This will help her to develop strength in both legs, arms, as well as core, and improve her overall game.These have been some weight training exercises for basketball. Always keep proper technique and keep yourself safe while doing them. For more information, visit About.com.