Basketball Tip
4 Exercises for Basketball Players
Not everyone is born being tall or having long limbs, but this doesn’t mean you are not going to succeed in sports. Take 2-Time NBA All-Star Isaiah Thomas who is 5’9” or WNBA player Jamierra Faulkner who is currently on the Chicago Sky and 5’6”. Physical traits that some are born with can provide an advantage, but there are plenty of exercises that you can do that will improve your athletic ability!
The most successful players are not always the tallest people on the court. They’re the ones who spend countless hours developing and improving their strength, quickness, explosive power, reaction times, and more. They know that the time you put into your work will directly reflect in your game performance. As Kevin Durant says, “hard work beats talent when talent fails to work hard.” Here are four exercises that are commonly taught at Nike Basketball Camps and will help you get ahead of the competition and put you in a good place to stay on top of your game.
1. Glute Bridge: Lie down on your back with your knees bent and feet flat on the floor whilst keeping your arms by your side. Begin the movement by lifting your hips off the floor, forming a straight line down through your knees, hips, and shoulders. When your hips reach full extension, squeeze your glutes and brace your core for a few seconds and then relax back down to the starting position. Complete 3 sets of 10 reps each. This will strengthen your glutes and hips, both needed for jumping and explosive movements.
2. Lateral Lunges: From a standing position, keep your toes pointed forward and step to the right with your right leg only. Bend your right knee and enter into a squat position while keeping your left leg straight and your chest upright. Attempt to go as low as you can, you will receive the most benefit if you're bending your knee at a 90-degree angle. Return to the standing position and repeat that for 10 reps, then switch legs. This lateral movement is most commonly used during a defensive shuffle and will help you be quicker.
3. Side Planks: Lie down on your side, keeping your legs straight, and use your elbow and forearm to prop up your entire body. Brace your core and hold that position for 30 seconds. To make it more challenging, raise both your upper leg and arm simultaneously. Don’t forget to roll over and do the other side to ensure there are no muscle imbalances. This will aid in developing your core strength which is used in almost every movement in basketball.
4. Pushups: Get down on all fours, placing your hands slightly wider than your shoulders. Keeping your legs straight and your pelvis tucked in, lower your body until your chest nearly touches the floor. Pause at the bottom, then push yourself back up. Repeat this motion for 2 sets of about 5-10 reps, depending on the person. Strengthening your chest, shoulders and arms will make it easier to throw the ball farther and faster.
Try integrating these for exercises into your daily routine and watch as you improve on the court. All of these exercises can be completed at home using just your bodyweight or can be modified at the gym with weight that is relatively challenging to you. Check out more tips like this one and join us this summer at a youth basketball camp near you!