Basketball

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Drills & Training Exercises

At Home Workout for Basketball (Part 1)
There is never an excuse to skip a workout. Here are some creative strength exercises you can do anywhere!

At Home Workout for Basketball (Part 2)
If you are dedicated to being the best player you can be, there is no excuse for missing a workout. Here are some more of our favorite at-home exercises.

How to Strengthen Your Ankles for Basketball (Part 1)
Everything a basketball players does starts with their feet and yet the ankle is #1 injured area for basketball players all over the world. Here are some great exercises to improve the strength in your feet and the mobility in your ankles.

How to Strengthen Your Ankles for Basketball (Part 2)
Everything a basketball players does on the court starts at their feet. Here are some more of our favorite exercises to improve foot strength and ankle mobility.

Upper Body Strength Exercise for Basketball: Push-Up Row
Basketball players need strength and muscular endurance in their upper body as well as stability in their core. They need to be able to control their own bodyweight and have powerful hands. The Push-up Row is one of the world’s greatest exercises for improving all of those areas.

Lower Body Strength Exercise for Basketball: R.F.E.S.S.
Basketball players need tremendous lower body strength and power as well as stability in their core. They need to be able to control their own bodyweight one leg at a time. The Rear Foot Elevated Split Squat (R.F.E.S.S.) is one of the world’s greatest exercises for improving lower body strength and power.

Mobility Exercise for Basketball: Lunge & Reach
Basketball players need mobility in their ankles, hips, and upper back. This will help reduce stress on their knees and improve their overall movement through a greater range of motion. The Lunge & Reach is one of the world’s greatest exercises for improving mobility in the lower body and core.

Vertical Jump Exercise: Med Ball Slam and Vertical Jump
Every athlete on the planet wants to improve their vertical jump and explosiveness. That can only be accomplished by improving strength/power in the lower body and core and by practicing jumping. The Med Ball Slam and Vertical Jump accomplishes all of this at once. That’s why it’s one of the world’s greatest vertical jump exercises!

1st Step Explosiveness Drill: Tennis Ball Drop
Having a killer 1st step gives you a tremendous advantage as a basketball player. The Tennis Ball Drop improves your 1st step as well as your balance, vision, reaction, acceleration, hand/eye coordination and deceleration. That’s why it’s one of the world’s greatest! [NOTE: Yes, Coach Matt takes a ‘false step’ (aka ‘plyo step’ or ‘negative step’) during this drill. We encourage that! Contrary to an outdated coaching myth, a ‘false step’ is natural, instinctual and necessary for a truly powerful and explosive 1st step!]

10 Killer Medicine Ball Exercises for Basketball
A medicine can be a tremendous tool for improving basketball athleticism. Try incorporating these cutting edge drills into your training program to help you improve your strength, power, and stability.

Reaction Drill: Circle Chase
Basketball is a game of reading & reacting, changing direction, and starting & stopping. The Circle Chase drill incorporates all of these components as well as is a great basketball-specific conditioner. If you have a partner that challenges you, this drill will take your reaction and acceleration/deceleration to another level!

Balance Exercise: Clock Reaches
Every single skill in the game of basketball drastically decreases when you are off balance. So learning how to get in, stay in, and move from a position of balance is essential to high performance. Barefoot clock reaches (with or without your eyes closed) is an excellent way to work on your proprioception, balance, foot/ankle strength, and mobility.

8 Killer Explosiveness Drills for Basketball Players (Box Jumps)
Here are 8 killer box jump drills you can do to increase your explosiveness on the court this season.

12 Balance Shooting Drills for Basketball Players
Every single skill in the game of basketball drastically decreases when you are off balance – especially the skill of shooting! Here are 12 killer balance shooting drills for basketball players!

Advanced Basketball Push-up Series
The push-up is one of the best bodyweight exercises a basketball player can do to build upper body strength & power. Here is a killer series of advanced push-ups using nothing more than a basketball.

Weak Hand Development Drills for Basketball
To be a great player, you can’t have a ‘weak’ hand. You need to be able to effectively pass, dribble and finish around the basket with either hand. Here are some of our favorite weak hand development drills for basketball players.

How to Reduce ACL Injuries for Basketball (Part 1)
As we learned from Derrick Rose ACL injuries can happen to anyone, there is no way to prevent ACL injuries but here are 5 exercises you can do to drastically decrease their occurrence.

How to Reduce ACL Injuries for Basketball (Part 2)
ACL injuries can happen to any basketball player (male or female). Unfortunately there is no way to prevent ACL injuries… but here are 6 exercises you can do to drastically decrease their occurrence.

Agility Shooting Drill for Basketball
To be a great basketball player, you have to have great agility. You need to be able to change directions quickly and efficiently and transition to a variety of movement patterns (sprints, slides, back pedals, etc.). This drill helps work on all of the above as well as helps you get quality shooting reps at game speed!

Killer Core Exercises for Basketball (Part 1)
Do you think your core is just your abs? WRONG! Your core is everything below your shoulders and above your knees. And your core is the center of everything you do on the basketball court.

Killer Core Exercises for Basketball (Part 2)
Do you think your core is just your abs? WRONG! Your core is everything below your shoulders and above your knees. And your core is the center of everything you do on the basketball court.

Killer Core Exercises for Basketball (Part 3)
Do you think your core is just your abs? WRONG! Your core is everything below your shoulders and above your knees. And your core is the center of everything you do on the basketball court.

Grip Exercise: Plate Pinch
To be a great basketball player, you need strong and powerful hands. This is one of the world’s greatest grip strength exercises.

How to Get Basketball Strong With Only 2 Dumbbells
If you are pressed for time or lack equipment, here are two phenomenal strength exercises that give you a ton of ‘bang for your buck.’ These two compound movements address just about every muscle in your body and are an ideal way to get BASKETBALL STRONG with nothing more than two dumbbells!

NBA Ball Handling Drill — The Killer 150
Try to beat former D-I shooting guard Mike Dixon in this ‘Beat the Pro Ball Handling Challenge’ from NBA skills coach Drew Hanlen… and Raise Your Game! And of course, make sure you do both hands (making it the Killer 300)! Mike completed the Killer 150 in 1 minute, 36 seconds.

NBA Shooting Drill – 5 Spot Combo
Try to beat Atlanta Hawks shooting guard John Jenkins, in this Beat the Pro NBA Shooting Challenge by Drew Hanlen of Pure Sweat Basketball. Focus on proper form and footwork first, then progress to game speed! (NOTE: John only missed one shot the entire drill and finished his 25 makes in a time of 1 minute and 30 seconds.)

Speed, Agility, Explosiveness Drills for Basketball
Here are some of our favorite drills for improving speed, agility, and explosiveness on the basketball court!

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