Last Updated on November 22, 2017 by MarcyPro
Professional basketball players undergo some of the most intense workouts to get their bodies in shape for the grueling physical plays throughout the basketball season. The players we see in NCAA college games and in the NBA all put in hours upon hours of work in their workouts. Whether you play basketball as a hobby or as an amateur in the small leagues, you have to keep your body honed.
Basketball is a sport that taxes almost all of your body’s systems. A player needs to have speed, stamina, strength, explosiveness, and hand-eye coordination to stay competitive. Here are routines that can keep you and your teammates basketball-ready:
Lateral lunges allow you to simulate the defensive shuffling motion and helps loosen up your groin and hips.
From a standing position, step to your right with your toes pointed forward. Keep your feet flat and squat on your right leg while keeping your left leg straight. Keep the weight on the right leg’s midfoot to heel. Squat as low as possible and hold the position for 2 seconds. Return to your standing position and repeat the action for 10 reps then switch sides afterwards.
Glute bridges will improve your muscle movement in your glutes. This is vital to perform jumps and other explosive movements.
Lie down face up on the floor. Bend your knees 90 degrees. Keep both feet flat on the floor. Put a rolled-up towel between your knees for spacing. Bridge your hips toward the ceiling by squeezing your glutes. Your shoulders and heels should remain on the ground. Hold the position then lower your hips, but don’t let it touch the ground. Do 10 reps.
This helps improve the lateral power in your legs and helps you move better in performing cuts and side-to-side movements which are vital to performing competitively on the court.
Stand with your right leg balanced and your left foot on the ground. Squat slightly with your right leg then use it and your glutes to jump to your left. Extend your ankle, knees, and hip then land on your left leg while maintaining your balance. Hold this balanced position for three counts then bound to your right. You should be able to do 10 reps per side.
Medicine ball squat to press
This routine will help you bend your hips which will allow you to mimic the proper basketball jumping motion.
Stand with a medicine ball at the chest level. Keep it at that level while performing a squat. Launch the ball and your body into the air by extending your hips. Throw the ball as straight and high as possible.
Goblet squats help develop the power in your lower body.
Hold a kettlebell with your two hands against your chest. Hold the kettlebell like you’re drinking from a goblet. Squat and keep the weight in the heels of your feet but don’t lift your toes. Contact between your chest and kettlebell should be maintained. The elbows should touch your knees gently. Rise from the squat and extend through your hips. Do this for 10 reps.
Physio Ball Leg Curl
Similar to the glute bridge routine, the physio ball leg curl helps you to extend your hips and warms up your hamstrings which will ultimately improve your jumping and posterior strength.
Lie face-up with your legs straight and your heels placed on a physio ball. Squeeze your glutes so you can raise and pull your hips towards you. While you bring the ball towards you, you should keep your hips up. Extend your legs then do the curl for 10 reps. Your hips shouldn’t touch the ground.
Alternating Dumbbell Press
Jump shooting will require a full extension of your lats and stabilized by your shoulder stability. These presses will help improve the lats and shoulders.
Lie face up on a bench while holding dumbbells on the outside of your shoulders. Your palms should be facing your thighs. Keep one arm straight and lower the other dumbbell. Touch the outside of your shoulder then push it up. During the top of the movement, push with both of your hands as if you’re trying to hit the ceiling. Do the same routine with the other arm. Do 10 reps for each arm.
Single-Leg Hurdle Hop
By doing this routine, you can help improve your jumps by landing better and absorbing force. This helps prevents injuries to your legs.
Stand with one leg in front of a line of low hurdles. Hop over each hurdle with that same leg. Land as softly as you can. You should absorb the force through your hips and glutes. One you’re done with one leg, do the hurdles with the other.
The ability to hinge the hips is what makes your jump higher and more explosive. This routine helps you by building strength in your hamstrings, glutes, and back.
Stand with your feet shoulder-width apart. Hold a dumbbell on each side. The weight should be placed on the back half of your feet. Shift your hips back and lower the dumbbells as low as you can while keeping the back straight. Work on the hamstrings and glutes and return to your initial standing position. Perform 10 reps.
Pull Ups are another routine that will help you improve the way you perform jump shots. Pullups will work on the lats, shoulders, back, and wrist. Overall, you can expect improved back strength.
Hanging from a bar, use an underhand or overhand grip and pull your shoulder blade back and down to lift yourself up. Finish the motion by pulling with your arms. To get the best results, fully extend your position after each rep. Fully extending allows you to imitate the movement you want for your jump shot.
Now that you have the routines, you need the best home gym equipment to pull off those routines right. Marcy Pro has the dumbbells and other accessories you need for your routine success. Check MarcyPro.com today!