How to be explosive in basketball

Explosive Workouts for Basketball - 7 Best Explosive Exercises

Basketball is a sport predicated on explosive power.

Whether you’re a guard looking to blow by your defender or a forward looking to become more reactive on the glass, there’s no facet of the game in which more speed and bounce won’t benefit you.

Basketball athletes are some of the most explosive power athletes on the planet.

Of course, some athletes are just naturally gifted when it comes to explosive ability, and others are… well, let’s just say that they better have their fundamentals down if they want to be competitive.

If you’re closer to the latter category than the former, don’t fret: in this article, we’ll be going over some of the best exercises you can incorporate into your explosive workouts to help you become a more dynamic player on the court.

There’s no guarantee that you’ll become the next Zion Williamson, but with dedicated training (as well as proper rest and nutrition), it is very much possible to develop a quicker first step and a higher vertical leap. And if you’re already athletic, why not stretch out that gap between your and your peers just a little bit more?

But first, let’s define explosive power

The fundamentals of jumping higher and running faster for basketball are actually quite simple.

A basketball player driving towards the rim. An explosive first step is crucial for any guard hoping to beat their defender off the dribble. 

Power, as a concept in physics, is defined as force multiplied by velocity. Translated to the realm of sports performance, power comes down to the amount of force you can produce with your leg muscles (i.e. strength) and the speed in which they can produce that force.

The first component of that equation can be improved through strength training (e.g. squats and deadlifts), while the second can be improved through plyometric training (i.e. exercises that combine eccentric loading and quick concentric execution).

The takeaway is simple: improve both components of the power equation and you’ll become a more explosive athlete.

So without further ado, here are 7 of the best explosive workout exercises for a basketball player.

7 Exercises to Build Explosive Power

The trap bar deadlift is the holy grail of power training — at least according to speed coach Ryan Flaherty, whose resume includes working with top NFL prospects, tennis superstar Serena Williams, and US Olympic track and field athletes.

During his years of training elite power athletes, Flaherty found that a metric derived by dividing an athlete’s one-rep max trap bar deadlift by their bodyweight (which he calls the “Force Number”) almost perfectly predicted explosive ability as measured through vertical leap or 40-yard dash time.

Unlike a conventional deadlift, in which the higher starting position of the hips generally results in more posterior chain activation, the more squat-like starting position of the trap bar deadlift results in maximal recruitment of all your leg muscles. It’s the end-all-be-all for lower body strength — a single movement to quantify the amount of force your legs can produce. This doesn’t mean you should neglect your squats, but if you’re looking to zone in on one lift during your explosive workouts, make it the trap bar deadlift.

To perform it, set your feet roughly shoulder width apart in the middle of the trap bar. Then, reach down and grab the handles while keeping your spine neutral and hinging at both the hips and knees; this should naturally drop you into the optimal starting position. Finally, brace your core and perform the lift, focusing on maintaining a neutral spine and pushing your legs into the ground rather than pulling with your arms.

If you’re new to programming for strength training, check out our article on how to incorporate the trap bar deadlift into your explosive workouts.

Assuming that traditional squats are already a part of your workout regimen, the box squat is a variation that can be added to increase carry-over into explosive power on the court.

The box squat is exactly what it sounds like: a box is placed at around the level of depth you would normally squat to, allowing you to come to a dead stop before performing the concentric portion of the lift.

When performing this exercise, make sure to avoid the common mistake of allowing yourself to simply “sit” on the box; despite receiving support at the bottom of the squat, it’s important to still focus on maintaining core tightness and tension throughout the whole lift.

The box squat can be utilized in two different ways to build power. The first is to overload the weight way past your typical squat capacity, thereby allowing you to train your legs for maximal force output.

The second is as a tool to train speed in the concentric portion of the squat. By taking away the work necessary to resist the force pushing you down during the eccentric, you can instead focus your attention on pushing yourself up from the box as explosively as possible. This will effectively work on both aspects of the power equation (force x velocity) we talked about earlier.

If you want even more carry over to the court, you might want to consider setting the box to about quarter squat depth — or about the height to which you’d usually load up your legs before taking off for a two-footed jump. At this height, you can incorporate both heavy weights and a focus on an explosive concentric.

As a basketball player, you likely have a dominant leg when it comes to one-legged take-offs for layups or dunks. Over time, this can lead to imbalances in leg strength, which is problematic if you’re trying to improve your jumping ability off of two feet.

That’s where the Bulgarian split squat comes in handy. In addition to placing extra emphasis on your glutes compared to a traditional squat (a key source of power generation), the unilateral nature of this squat variation helps iron out muscle imbalances between your legs.

To perform it, set one foot elevated on a bench with your knee touching the floor. Place the other leg forward at a knee joint angle slightly greater than 90 degrees. Grab your dumbbells, brace your core and push up, focusing on driving your hips forward (rather than straight up or backwards) while maintaining an upright, neutral spine.

The power clean is a staple of every athlete’s explosive workout program, and for good reason: it’s the ultimate combination of both strength and speed, mimicking the “triple extension” (i.e. extension in the ankles, legs and hips) that’s seen in a power movement like the vertical jump.

The setup is similar to a conventional deadlift, but instead of merely pulling the bar to your hips, the power clean is a dynamic movement in which you’ll have to explosively lift the weight all the way up to a racked position on the front of your shoulders.

The power clean is a very technical lift that should be properly coached and only attempted if you already have a significant strength base in the squat and deadlift.

If you do, refer to our in-depth article on how to perform the power clean.

The kettlebell swing is a fantastic exercise for developing power in the hip extension, a crucial component of any explosive workout.

When done right, a kettlebell swing trains your hips to a) absorb the force of the kettlebell as it comes crashing down on the eccentric portion of the movement and b) powerfully convert that force in the other direction on the concentric portion of the movement.

To perform it, place your feet slightly wider than shoulder width apart on both sides of the kettlebell. Sink your hips back while keeping your spine neutral and your shoulders in line with the kettlebell. Grab the kettlebell and swing it forward; make sure to focus on driving the movement with your hips rather than your arms.

Developed by Soviet track and field coach Yuri Berkhoshansky in the late 1960’s, the depth jump is a fundamental plyometric exercise that every power athlete should be doing.

It involves simply stepping off an elevated platform and jumping as quickly as you can upon impact.

In doing so, you’re training your muscles to absorb force in the eccentric loading phase of the movement (i. e. when you land on the ground) before powerfully converting that energy into a concentric contraction (i.e. when you jump). The period in between the eccentric and concentric phase of the movement is known as the “amortization phase”, or the stretch-shortening cycle. The depth jump trains you to reduce the length of the amortization phase, thus translating to more explosive power on the court.

The seated box jump is a variation of the box jump that involves taking off from a seated, rather than standing, position.

This eliminates the eccentric loading phase typical of a normal box jump, thereby training rate of force development during the concentric portion of the jump.

Because the point of emphasis for this exercise is concentric explosion, make sure you don’t commit the common mistake of swaying and slightly lifting the feet off the ground prior to jumping; this incorporates the eccentric portion of the jump, defeating the purpose of the drill.

Programming Explosive Workouts for Basketball

There are many approaches for programming explosive workouts for basketball, with no one-glove-fits-all solution.

Some coaches preach the mantra that an athlete needs to be able to squat at least 1.5x their bodyweight before beginning plyometrics, but others think it’s overkill, especially if you start out small (e.g. a very low box height for depth jumps).

Some coaches like to block out their programs into strength and plyometric phases, while others prefer combining both types of exercises into single workouts.

In recent years, the latter approach has gained quite a bit of traction due to interest in the idea of “post-activation potentiation” (PAP), a fancy way of noting that subjecting our muscles to maximal or near-maximal resistance appears to “prime” them to produce higher rates of force immediately after.

In practice, then, workouts that attempt to capitalize on PAP with the goal of improving power — usually known as “complex training” — involve combining heavy compound lifts with plyometric exercises in supersets (i. e. performing the plyometric right after with minimal rest). While the literature regarding the efficacy of complex training is still fairly small, there have been several studies suggesting that it is effective in producing long-term gains in power.

Using the exercises covered in this article, a sample workout could look as follows:

3 sets of:

• Trap-bar deadlift – 4 reps at 80% of 1RM
• 3 – 7 mins rest (the ideal interval according to this meta-analysis, although highly-trained athletes can get away with less)
• 5 reps of seated box jumps

3 sets of:

• Box squat – 5 reps at 70% of 1RM
• 3 – 7 mins rest
• 5 reps of depth jumps

3 sets of:

• Power clean – 6 reps at 50% 1RM
• 3 – 7 mins rest
• 8 reps of kettlebell swings

Complex training can induce high levels of fatigue, so make sure you limit these training sessions to once or twice a week, especially if you’re pushing the intensity on the conditioning compound lift.

As with all training in the gym, progressive overload is key. Start off light and build your way up to higher intensities as you make your way through the training cycle.

And there you have it: 7 of the best explosive workout exercises and some tips on how to program them!

This list of exercises is, of course, far from exhaustive, as is our recommendation for programming. There are so many more strength and plyometric exercises (as well as training styles) out there that will help you increase your explosive power, but if you’re looking for a foundation, this a great place to start. If you’re looking for even more tips, make sure to check out our comprehensive overview on plyometric training.

Now go out there and get bouncy!

How to Be More Explosive in Basketball

One of the things that you need to know about basketball is that it is a game that relies on explosive movements. By explosive, we mean quick and powerful movements that allow the player to blow by defenders with a sudden step or jump fast and high enough to score points near the basket. Explosiveness is essential in basketball because of how reliant the sport is on athletic ability. So, how do you become more explosive in basketball?

I. What Does it Mean to Be Explosive in Basketball?

II. Why is Explosive Strength Important in Basketball?

III. 3 Exercises to Improve Explosiveness in Basketball

IV. How to Be More Explosive in Basketball: 3 Drills

V. Wrapping Things Up: How to Be More Explosive in Basketball

The fantastic part about basketball is that it relies on plenty of different mental and physical aspects that can easily make a difference in how a player plays. While skills and basketball IQ are essential in this sport, players also need to become explosive enough. Some of the best basketball players in the world are not only skillful but also explosive. Still, what does it mean to be explosive in basketball?

To be explosive in basketball is to have well-developed fast-twitch muscles capable of quick and strong movements. An explosive player is capable of making powerful moves that combine quickness and strength at the same time. This is usually seen in how a player could make sudden explosive steps that are so quick and powerful that defenders will not properly keep up. 

Explosiveness can also be displayed in how a player jumps. Being able to jump high enough is not always enough for a basketball player because the jump has to be explosive. An explosive jump allows a player to perform a quick, sudden, and powerful leap. It is not merely just a high vertical jump.

As mentioned, a player with explosive strength is someone who develops strong fast-twitch muscles. It is important to distinguish fast-twitch muscles from slow-twitch muscles to understand what it means for a player to be explosive in basketball.

Slow-twitch muscle fibers are the more abundant muscle fibers in the body. These muscles are responsible for providing pure strength and power. Those who build slow-twitch muscle fibers often add more muscle mass to their body because more muscle mass usually equates to pure strength.

To make this easier to understand, look at it this way. Your slow-twitch muscle fibers are responsible for providing you the raw power you need when you are using your muscles for slow movements that require strength. Imagine yourself pushing a boulder. This act requires you to move slowly and steadily while putting constant force on your pushing motion. Your slow-twitch muscles are the ones performing more in this situation.

On the other hand, fast-twitch muscles are not as abundant as slow-twitch muscles, but they are important for the fast and sudden movements that require a good combination of quickness and strength. While strength is still involved in fast-twitch movements, speed is also incorporated. As such, building fast-twitch muscles do not always rely on muscle mass but also on muscle movement and efficiency.

A good example of how fast-twitch muscles are used is making a chest pass in basketball. The chest pass does not only require pushing power from your muscles but also quickness. So, while the movements that use slow-twitch muscles involve slow yet constant movements, the ones that use fast-twitch muscles are instant and powerful.

Going back, an explosive basketball player can use well-developed fast-twitch muscles that provide the sudden and instant movements involved in the sport regularly. To be explosive in basketball is to suddenly change pace, make a quick first step, or beat opponents to the jump. 

However, it is also important to point out that being explosive does not always equate to being very athletic. Even though plenty of athletic movements require explosiveness, a person who is not naturally gifted in athleticism can still be explosive. For example, you do not have to be the fastest runner to develop a quick and explosive first step. In the same way, not all explosive leapers are the highest leapers because an explosive leaping ability has more to do with how quickly a player can get off the ground regardless of how high the jump may be.

The reason explosive strength is important in basketball is that many of the different movements in the sport rely on explosive movements that require a player to have well-developed fast-twitch muscles. Basketball has always been a fast-twitch sport, especially when you look at how some of the world’s greatest athletes are playing basketball at the highest level.

There are plenty of different movements that rely on a player’s explosive strength. These movements can easily give a player the advantage needed against any defender at any given moment.

A good example of a simple movement that uses a player’s explosive strength is a chest pass. Simply being strong is not enough to perform a good chest pass because a chest pass needs to be sudden, quick, and powerful to provide the ball the speed it needs to elude an intercepting defender.

Another application of explosive strength in basketball is the first step. Players with a quick first step are always valued on any team because they can instantly lose a defender off the dribble without having to make plenty of dribbling moves. All that a player needs to elude a defender is a single step. That is why having an explosive first step can make a huge difference for any player.

Then there is also the quick jump. You do not always have to be the most gifted jumper to be effective as an explosive leaper. Plenty of explosive leapers in the NBA are not necessarily the ones with the best vertical leaping ability. However, because they can get off the ground quicker than most players, they are capable of making amazing plays near the basket before a defender could even react.

Even something as simple as changing pace and direction involves explosive movements. One of the secrets of a good dribbler is knowing how to change pace at an instant before the defender can react to the increase in tempo. Of course, off-ball players such as cutters also need to learn how to change their pace and direction to elude defenders. All of those movements rely on explosiveness.

If you want to increase your explosiveness in basketball, here are some of the most important exercises that you need to perform:

1. Deadlift

The deadlift is the king of all lifts because it involves all of the different joints and muscle groups that a basketball player uses. Deadlifts primarily train the hamstrings and quadriceps but are also great at building the core muscles, the most important muscles for any explosive movement. However, the most important part that makes the deadlift effective at building explosive strength is training the hips, knees, and ankles to move in unison. This makes it one of the most explosive leg workouts for basketball.

2. Jump squats

Jump squats are great basketball athleticism workouts because they develop their vertical leaping ability and explosive jumps. It is best to start with bodyweight jump squats before moving on to basketball jump squats. Incorporating a basketball in the movement will allow you to train the natural movements involved when jumping up with a ball in your hands. You can also use heavier medicine balls to make the workout more challenging.

3. Lunges

Lunges are workouts that mimic the movements you usually perform when you are running. Lunges usually train all of the important muscle groups in the legs and are great at isolating each leg to make sure that both your right and left side are equally strong. To make lunges more challenging, you can incorporate weights into your movement by wearing a weighted vest or by holding dumbbells in each hand. This allows you to develop the muscles that are often used whenever you are sprinting. Lunges are also great basketball stability exercises because you need to balance your body while performing lunges.

On top of the individual muscle training that you should be doing, here are some drills that will help you become more explosive in basketball:

1. Suicides

A lot of the things that you do in basketball involve sprinting up and down the court. Sprinting through suicides is a good way to train your explosiveness because the muscles used in this movement are more reliant on fast-twitch muscles that provide a short but quick and powerful burst. Here is how you do it:

• Start from one baseline and then make a sudden sprint to the free throw line.
• Upon reaching the free throw line, put on the brakes before turning your body quickly to return to the baseline.
• After that, sprint to the half-court line before running back to the baseline.
• From the baseline, run to the free throw line of the opposite court before making a sharp turn to sprint back to the baseline.
• Run from the starting baseline to the opposite baseline.
• Repeat the movement as necessary.

Watch this video to have an idea of how to perform suicides:

2. Wall acceleration

The wall acceleration drill is a workout that is often used in plenty of different sports that rely on a player’s acceleration. It trains the body posture and movement pattern for acceleration.

• Stand with your back against the wall. Take a step forward.
• Turn around and place your hands on the wall. Both arms must be full extended. The arms must be in line with the shoulders.
• Lift your left or right knee to hip-height. Make sure the toes are up and are parallel to your thigh when lifting your leg.
• Hold the position for 2 or 3 seconds until your partner makes a cue to switch with the other leg.
• The moment the partner makes the cue, quickly pull the lifted leg back to the ground while simultaneously raising the other leg. There should be a short point in time where both legs are in the air and your entire body is suspended.
• Hold the position again for a few seconds until your partner makes a cue. Repeat the movement as necessary.

Refer to this video to learn more about this drill:

3. Ball drop

The ball drop drill involves training your footwork and hand-eye coordination, which effectively make an athlete more explosive. Here is how you perform this drill:

• Stand in front of a partner in a defensive stance. Make sure that you are about six to seven feet away from your partner.
• The partner should hold a tennis ball in each hand while stretching the arms laterally.
• When the partner drops the ball, sprint to it and catch it before it bounces a second time.
• Give the ball back to your partner and then return to your defensive stance.
• React once again when the partner throws the second ball.

Here is a video that would show you how to perform this drill:

So much of the different movements that a player does on a basketball court relies heavily on explosive movements. After all, basketball is a fast-twitch sport that requires players to know how to react quickly, move all of a sudden, and make short sudden bursts. This is why plenty of the different individual workouts tailored for basketball players train explosiveness and fast-twitch muscles.

Methodology for developing explosive strength in basketball players aged 14-15 - CyberPedia

Exercises, tools, methods for developing the speed of basketball players

Basketball lessons » Game skills

October 29, 2011 Author: Maxim Gordienko

Hello, dear visitors of the site " Basketball Lessons ". We continue the topic of training and developing game skills with an article devoted to such an athlete parameter as speed.

Quickness is the player's ability to perform his actions in the shortest amount of time. The development of speed should be constantly paid attention to in training. Such training is especially necessary for tall and super tall players, since natural giants usually get little speed. It is known that weight training increases the speed of movement, develops muscle strength, improves coordination, which is important primarily for centers. It is advisable to combine special exercises and work on speed and technique in conditions close to the game, since constant game time trouble requires hard work, quick thinking and quick movements.

Development of speed among basketball players

In practice of working with basketball players of the national team, it has been proven that exercises with a barbell or kettlebell weighing 15-20% of the player's own weight develop motor speed. It is only necessary to ensure that during exercises with such weights the speed of movement does not decrease. Working with weights of 70-80% of the player's own weight contributes to the development of explosive strength and starting speed. However, it must be remembered that isometric exercises, which are mainly used to strengthen ligaments, are contraindicated for the development of speed: the muscles lose their elasticity, their contractions slow down. This method of developing speed skills includes work in the hall with balls and training in the stadium.

• One or two legged squat jumps with the weights mentioned above.
• Quick steps forward, backward, left, right with a weight of 25-30 kg - from 30 s to 1 min (2-3 steps each).
• Quick steps without weights forward, backward, left, right, touching the ground with the hand at each change of direction - 1 min (2-3 steps).
• Same steps with touching the ground with one hand and dribbling with the other.
• High starts at a distance of 5-10 m on time signal - in pairs, triples of players matched by weight, height, speed. Performed facing forward, then back forward.
• Low starts at a distance of 5-10 m. Performed in the same way as in exercise. 5, but with dribbling.
• Starts face or back forward at a distance of 5-10 m. The ball is at a distance of 3 m from the start. The player must take the ball and drive it forward. Can be done in pairs or triplets. The exercise is useful for developing starting speed.
• The same as the previous one, at a distance of 50-100 m - for the development of motor speed. Runs on time.
• Running 30-40m with high hips, turning into acceleration for the same distance. The same exercise can be performed with one or two balls dribbling.
• Running with a shin touching the buttocks for 30-40 m with the transition to acceleration for the same distance.
• Running with jumps alternately on the left and right foot for 30-40 m with the transition to acceleration for the same distance, with and without dribbling the ball.
• Jumps on two legs forward (legs together) for a distance of 30-40 m with the transition to acceleration (running) for the same distance. This drill can be done with one or two balls dribbling.
• Running with straight legs thrown forward (without bending the knees) up to 50 m with the transition to acceleration for the same distance. Can be done with one or two balls.
• Snatch 15-40-60 m with rotation of the ball around the body, neck.
• Fast run from a high start with the transfer of the ball from hand to hand. It is held as a competition of two or three players against the clock. Distance - up to 50 m.
• The same as in the previous one, with imitation of deceptive movements.
• Passing the ball in pairs during a speed run. One player runs forward, the other runs backwards.
• Forward facing speed run of two players holding one ball with arms outstretched towards each other.
• Speed ​​run with side steps of two players facing each other, holding two balls on outstretched arms. Distance - up to 50m.
• Fast running of the center player backwards with the transfer of 3-4 balls to him by the players who move facing him, being at a distance of 4-5 m. Distance - up to 100 m.
• The fastest ascent and descent of the stairs, taking into account the frequency of movements. It is held as a competition of two or three players for a time - from 20 to 40 s.
• Speed ​​run with turns (pivots) with one or two balls in a competition of two players. Distance - from 30 to 50m.
• Same as above, but with dribbling and shooting, in pairs and teams.
• 100m team relay dribbling in the track and field stadium. Players must pass the ball from hand to hand after 100m acceleration. Teams can be 5-10 people.
• High-speed passes of the ball by three players in three passes with the ball thrown into the ring 5-7 times in a row.
• High-speed dribbling from the front to the foul line, returning to the backboard with the ball thrown into the ring. Then dribbling to the center and back, to the opposite penalty area and back. It is played as a competition between two players.
• Same as above, but dribbling two balls.

By the way, these speed and speed training methods are taken from A. Gomelsky's book on the development and training of basketball players. But let's continue.