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How to build strength for basketball
USA Basketball - 5 Intermediate Strength-Training Lifts for Basketball Players
I recently wrote an article about basketball strength training for newbies. Many loyal readers liked it, but some of you asked me for something a little more advanced than a bunch of body weight exercises.
My response to these youngsters went something like this: "I know you want to do heavy bench presses and squats, but honestly, at this point in your 'training career,' push-ups, body weight lunges/split squats, and some core exercises are all you need to get off to a great start in the weight room." (Yes, there are a few exceptions to this rule.) Well, hopefully you took this advice and mastered the form on the exercises that I outlined in this article.
After putting in 6-plus consistent months at the beginner ("newbie") stage of weight training, you will start to approach the intermediate level. Once entering this new level of manhood (or womanhood), it's time to start packing some weight onto the bar. After all, body weight exercises can only take you so far. With that said, I will highlight five great exercises for you to include to help you take your strength to the next level.
Trap Bar Deadlift
Deadlifts (and their variations) are one of the best exercises to include for improving strength throughout the entire body. It hammers the "posterior chain" (hamstrings, glutes, back), which are the muscles most responsible for speed and strength. It also works your gripping muscles, your core, and your quads. Talk about big-bang-for-your-buck!
You can also do conventional deadlifts and sumo deadlifts. However, the trap bar deadlift is the easiest to learn and master. So I suggest starting with the trap bar before moving onto a straight barbell.
Push Presses
The push press is basically an overhead press with a bit of a leg drive. Push presses work your shoulders, triceps, and core. This is a great exercise for improving upper body strength and power.
Bench Press
Now, I must say, I think the bench press is an overrated exercise. Not that I never have my athletes bench. It's just that too much emphasis is often put on the bench press.
C'mon, admit it, this is the first question you ask your friends: How much do you bench? Meanwhile, squats, deadlifts, chin-ups, and other great exercises often get tossed to the wayside. Because I know you are going to make the bench press a big part of your lifting program no matter what I say, we might as well go over proper technique...
Squats
Squats are an absolutely great exercise! They strengthen the quads, and if you get deep enough (with proper form), your hamstrings and glutes will get worked as well. It will also help strengthen your core. Before you graduate to some of the big-boy squat options (i.e. back squats, front squats), I suggest you start off with the goblet squat.
When the weight is held in front of your body, it automatically makes your core fire. This will make you more stable which will help you get deeper with your squat and help grove the proper squat pattern.
Rows
Rows are one of the best upper-body exercises. They strengthen your back, biceps, and gripping muscles. To improve your physique, strength, prevent injuries, and to improve performance, proper posture is very important. And rows are perfect to help getting you standing upright.
With as much time as we spend these days slouched over in front of the computer and in front of the TV, rows become all the more beneficial. And for those of you that have earned the nickname, "Mr. Bench Press Guy," rows will help balance you out.
There are many row variations available: seated cable rows, dumbbell rows, TRX rows, and barbell rows are among the most common options. Use them all and be sure to keep your shoulders blade retracted (together) throughout the movement.
In the offseason, I suggest three full body workouts per week. For a basketball player, it would be tough to get more than three lifting sessions in per week. After all, you are going to need to spend some of your time working on your handles, your pull-up jumper, and your distance shooting, right?
One more thing to remember, while the above exercises are great, they are not the end-all-be-all. Don't forget to include single leg exercises (lunge variations) and direct core work (ab wheel rollouts, reverse crunches, etc.).
As an individual that is entering the intermediate level of your lifting career, I suggest that you rotate your set/rep scheme. Something like this:
Day 1
Four sets of 4-6 repetitions for each exercise on that given day.
Day 2
Three sets of 8-10 repetitions for each exercise on that given day.
Day 3
Four sets of 6-8 repetitions for each exercise on that given day.
The in-season program would be just maintenance. If you can get into the weight room two times per week, that would be great.
But for the offseason, if you can get in the weight room three times per week while getting stronger in all of the above lifts (with picture-perfect form), you'll be headed towards the next level on the court.
Basketball Off-Season Workout: Strength and Size
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If you’ve spent any time talking with a strength coach—or browsing the articles on STACK.com—you understand that it’s critical to focus your training on power, speed and agility as a basketball player. However, sometimes you need to put on some good old muscle mass and strength.
This article provides a 12-week workout plan to help you add muscle mass and strength while maintaining your power, speed, and agility.
The workout is divided into three four-week blocks. The first block focuses on building muscle mass and developing foundational strength. The second block transitions to focus equally on strength and mass, and the final block primarily develops strength.
Try this program during the summer so you can hit the court bigger and stronger than your competition next season.
Block 1
Rest no more than 60 seconds between sets.
Day 1
Warm-up: 10-15 minutes of mobility exercises, 5-10 minutes of ankle exercises (you pick)
Back Squats – 3×12-15 @ 60-70% max
Leg Press – 3×12-15
Lunges – 3×12-15 each leg
Romanian Deadlifts – 3×12-15
Calf Raises – 3×15-20
Day 2
Warm-up: 10-15 minutes of mobility exercises, 5-10 minutes of core exercises (you pick)
In addition to building muscle mass and increasing strength, you must continue to develop your speed, agility and power. To do this, perform one of the following workouts each week.
Workout 1
3×20-Yard Sprints
Stride Length Drills – 3×20 yards
Bounds – 3×20 yards
Backpedal to Vertical Jump – 3×2 yards
Shuffle to Vertical Jump – 3×3 yards each direction
Workout 2
Stride Length Drills – 3×5 yards
Sprints – 5×5 yards
Hurdle Hops – 3×5 yards
Standing Long Jump – 5×1
Workout 3
Vertical Jump to Sprint – 5×10 yards
Long Jump to Sprint – 5×10 yards
Overhead Med Ball Throw to Sprint – 5×10 yards
Medicine Ball Front Toss to Sprint – 5×10 yards
READ MORE:
Get in Shape With These Basketball Conditioning Drills
Master the Fundamentals with 4 Essential Basketball Drills
Here’s the Perfect Warm-Up to use Before Your Next Game
Share This Story!
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If you’ve spent any time talking with a strength coach—or browsing the articles on STACK. com—you understand that it’s critical to focus your training on power, speed and agility as a basketball player. However, sometimes you need to put on some good old muscle mass and strength.
This article provides a 12-week workout plan to help you add muscle mass and strength while maintaining your power, speed, and agility.
The workout is divided into three four-week blocks. The first block focuses on building muscle mass and developing foundational strength. The second block transitions to focus equally on strength and mass, and the final block primarily develops strength.
Try this program during the summer so you can hit the court bigger and stronger than your competition next season.
Block 1
Rest no more than 60 seconds between sets.
Day 1
Warm-up: 10-15 minutes of mobility exercises, 5-10 minutes of ankle exercises (you pick)
Back Squats – 3×12-15 @ 60-70% max
Leg Press – 3×12-15
Lunges – 3×12-15 each leg
Romanian Deadlifts – 3×12-15
Calf Raises – 3×15-20
Day 2
Warm-up: 10-15 minutes of mobility exercises, 5-10 minutes of core exercises (you pick)
In addition to building muscle mass and increasing strength, you must continue to develop your speed, agility and power. To do this, perform one of the following workouts each week.
Workout 1
3×20-Yard Sprints
Stride Length Drills – 3×20 yards
Bounds – 3×20 yards
Backpedal to Vertical Jump – 3×2 yards
Shuffle to Vertical Jump – 3×3 yards each direction
Workout 2
Stride Length Drills – 3×5 yards
Sprints – 5×5 yards
Hurdle Hops – 3×5 yards
Standing Long Jump – 5×1
Workout 3
Vertical Jump to Sprint – 5×10 yards
Long Jump to Sprint – 5×10 yards
Overhead Med Ball Throw to Sprint – 5×10 yards
Medicine Ball Front Toss to Sprint – 5×10 yards
READ MORE:
Get in Shape With These Basketball Conditioning Drills
Master the Fundamentals with 4 Essential Basketball Drills
Here’s the Perfect Warm-Up to use Before Your Next Game
Share This Story!
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Hand strength and flexibility exercises
GROW HANDS STRENGTH AND FLEXIBILITY!
hand exercises
. ..There is a basketball game. Here one player quickly breaks under the enemy's shield, but the defender blocks his way. The player sharply, on the run, passes the ball to a partner. He meets a rapidly flying ball with his fingers extended forward, takes his hand back somewhat, softening the force of the blow. Another moment - and the ball is in the opponent's basket...
...A stubborn struggle flared up on the volleyball court. Accurate pass, and the striker jumps to hit. But the enemy managed to put a double block. It seemed to the audience that the attack had already been repulsed. Suddenly, the attacker, sharply turning the brush, slightly hit the ball in the bypass of the block. The defender tries to get the ball, falls, but all in vain. Point lost...
...The goal seemed inevitable. Already some of the fans clutched their heads in despair. And then the annoyance was replaced by joy. The goalkeeper, stretching out like a string, in a jump manages to knock the ball over the front line with his hands. The attack was repulsed...
We have seen such episodes a thousand times at competitions. They talk about how important it is for a volleyball player, football goalkeeper, handball player, and especially a basketball player to have well-developed hands.
We recommend special exercises that can strengthen the hands and fingers and make them more flexible.
EXERCISES FOR DEVELOPING STRENGTH OF THE MUSCLE OF THE HAND
1. Arms extended forward, hands clenched into fists. Unbend your fingers as slowly as possible and bend quickly. It is important that the arms are as straight as possible and do not bend at the wrist.
2. Arms extended forward with palms down. The brushes are clenched into fists and maximally retracted up and back. Alternately bend and unbend your fingers.
3. Maximally extend the index, middle and ring (2nd, 3rd, 4th) fingers in the metacarpophalangeal and interphalangeal joints. Secure the main middle phalanges of these fingers with the second hand. Bend and unbend only the terminal phalanges (picture 1).
EXERCISES FOR DEVELOPING STRENGTH of the muscles of the hand
4. Lying down, rest against the floor with the ends of the straightened and spread fingers of both hands (picture 2). Lower and raise the body, bending and unbending the arms at the shoulder and elbow joints.
EXERCISES FOR THE DEVELOPMENT OF STRENGTH OF THE MUSCLE OF THE HAND
5. Starting position is the same as in exercise 4. Go to the emphasis on the whole palm (picture 3) and return to the starting position. For relief, you can additionally lean on one knee or perform the exercise, resting your palms on the wall or on the gymnastic bench.
EXERCISES FOR THE DEVELOPMENT OF STRENGTH of the muscles of the hand
At first, perform only inferior work (slowly descend on the entire palm), and when the muscles get stronger, proceed to the alternation of inferior and overcoming work (push-ups on the fingers).
6. Arms extended forward, palms inward, fingers extended. Maximally bend the brushes up and down in a vertical plane.
7. Grasp the back of the chair with your hands and put your hands through the rubber loop, as shown in the picture. 4. Unbend your fingers in the metacarpophalangeal joints, overcoming the resistance of the rubber.
8. Exercise with a tennis ball and foam rubber. Grasp the ball or rubber with the whole brush. Squeeze and unclench the brushes (picture 5).
In order to prevent muscle shortening from strength work, exercises with rubber bands should be combined with exercises for muscle relaxation and for the development of speed, which are given
EXERCISES FOR INDIVIDUAL JOINTS
. Fingers are together. Maximally spread and reduce straightened fingers ..
2. Starting position is the same. Alternately make circular movements with your fingers, starting with the thumb. First, you can perform the exercise with the other hand.
3. Same starting position. Alternately bend and unbend each finger, starting with the little finger.
4. Same starting position. Perform circular movements with brushes. The fingers are relaxed.
5. Arms extended forward, palms facing each other. The hands are connected, the fingers are interlaced. Make circular movements with the connected brushes in the carpal joints.
STRETCHING EXERCISES
1. The wrist joint is fixed in a straight or bent position. Maximally extend the fingers in the metacarpophalangeal joints with the help of the other hand.
2. Leaning with the fingers of both hands on a flat surface, unbend and bend the hands in the metacarpophalangeal joints.
3. Leaning on the palms, unbend and bend the wrist joints.
4. The arm (for example, the right one) is bent at the elbow joint. The hand is at shoulder level and turned with the thumb inward. The palm is turned up. Holding the ends of the fingers with the left hand, try to straighten the right hand as much as possible (picture 6). Then release your fingers. The hand bends sharply (picture 7). Repeat the same with the left hand.
EXERCISES FOR THE DEVELOPMENT OF SPEED
1. Arms extended forward, up or to the sides, fingers apart. Bend and unbend your fingers as quickly as possible. Bending - fingers reduce, unbending - spread.
2. The starting position is the same, only the hands are on a flat surface. Tap with brushes on the surface of the support, gradually accelerating the rhythm.
3. Same starting position. Tap alternately with the fingers of both hands.
4. Hands together, fingers interlaced. Bend the right hand at the wrist joint while simultaneously extending the left hand, and vice versa. Gradually speed up the movement.
5. Palms together, fingers crossed with middle phalanges. The fingers of the left hand are straightened, and the fingers of the right hand are bent (picture 8). Straighten the fingers of the right hand while bending the fingers of the left. Gradually increase the speed of movements.
6. The arm is bent at the elbow joint. The hand is relaxed and turned with the thumb inward. The palm is turned up. Sharply bend the hand without straining
To develop speed, you can take some exercises from other groups, but perform them at a higher pace.
EXERCISES TO RELAX THE MUSCLES OF THE HAND
1. Hands down. Shake with relaxed brushes.
2. Arms bent at the elbows, hands relaxed. Shake relaxed hands with rotational movements in the elbow joints.
3. Hands up. Having completely relaxed the muscles of the arms, successively bend them in the wrist, elbow and shoulder joints.
4. Hands down. The muscles of the hands are relaxed. Swinging movements of the arms up and down - first forward, and then through the sides.
EXERCISES WITH TENNIS AND FOOD BALLS
1. Throw a tennis ball at a target and at a distance (mainly with the movement of the hand).
2. Juggle several tennis balls, mostly with the hands.
3. Throw a medicine ball with one hand, competing in accuracy or distance. The exercise can be complicated by changing the starting position - throwing while sitting, lying down, kneeling.
4. Juggle small stuffed balls, tossing them with the movement of the hands.
5. Raise and lower small medicine balls by holding them on top with your fingers.
6. Throwing and catching medicine balls in various ways, similar to receiving and passing the ball in the game.
EXERCISES FOR THE BASKETBALL PLAYER
1. Grasp the basketball with the fingers of both hands wide apart from below, from the side or from above (picture 9). Push (“squeeze”) the ball, sharply reducing the flexors of the fingers (picture 10).
2. Do the same with one hand from below, from the side and from above (pictures 11 and 12).
3. Catching, dribbling and passing heavy basketballs. To make a basketball heavier, several defective (worn out) rubber chambers are used, which are threaded one into the other.
4. Double-sided play with a weighted ball.
5. In a semi-squat, alternately with the fingers of the right and left hands, push the ball from top to bottom (“dribbling in place”),
6. The same with two balls. Pushing the fingers of the right and left hands at the same time.
7. Alternately push the ball from top to bottom with the fingers of one hand (first with the index, then with the middle, etc.). You need to try not to hit the ball, but push it down, accompanying the moving ball with your fingers for some time.
8. Send the ball to the backboard. When the ball bounces off the shield, take it on the fingers of both hands and again send it to the shield with the movement of the fingers. The exercise is similar to receiving and passing in volleyball.
9. Do the same while jumping.
10. While jumping, try to throw the ball into the basket with the ends of your fingers.
11. Throw the ball at the backboard, while jumping with both hands, catch it after the rebound and throw it into the basket.
12. Perform the same exercise with one hand.
13. The same exercise, but made more difficult by partner's opposition.
14. Two people grasp one ball (each with both hands) at waist level, overhead or below. At the signal of the coach, they try to snatch the ball from each other.
15. The coach throws the ball between two trainees, each of them tries to catch it in a jump.
GUIDELINES
All of these general and specific exercises are recommended for daily self-study. When doing exercises, it is best to follow this sequence:
1. Exercises for individual joints.
2. Exercises for developing the strength of the muscles of the hand, combined with exercises for stretching and relaxing the muscles.
3. Exercises for the development of speed. Perform them, gradually increasing the pace.
It is impossible to strictly divide exercises into groups, because each of them affects not one muscle group, but several at once and, moreover, in different ways, that is, it develops different qualities. Each exercise is performed on average 10 to 20 times. In one lesson, include 2-3 exercises from each group. After four sessions, the exercises need to be changed.
The coach and players need to systematically monitor the development of the hand and fingers.
The development of hand and finger strength can be monitored using the Dynamometer. You need to squeeze it with the whole brush or just the ends of your fingers.
The development of the speed of finger and hand movements can be controlled by counting the number of movements (tapping) in a certain period of time.
E. GEVLICH, Candidate of Medical Sciences, Head of the Department of Anatomy of the Belarusian Institute of Physical Culture
A. KHARAZYANTS, Senior Lecturer, Department of Sports Games, Institute
Exercises, Means, Methods for Development of Speed of Basketball Players
Basketball Lessons » Playing Skills
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 squats, 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 each).
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 their arms outstretched towards each other.
Speed run with side steps of two players facing each other, holding two balls in 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.
Fastest ascent and descent of 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 track and field team dribbling relay. 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 throwing the ball 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.
Very little attention is paid to the development of hand movement speed in our basketball, although a lot depends on the correct, fast work of the hands in the game. Strong, tenacious hands often help to win the fight for the rebound of the ball from the backboard, the fight on the floor. It is necessary to train the strength and tenacity of the hands and fingers constantly. For this purpose, exercises with tennis balls, an expander, push-ups from the floor on the fingers, hangings and pull-ups on a rope are best suited.
Exercises for the development of quickness (speed) of hands
Dribbling of one or two balls.
Passing two or three balls against the wall for a time - 30-40 s.
Hitting or catching two or three tennis balls, standing with your back to the wall at a distance of 2-3 m.
Passing against the wall with the right hand while dribbling with the left hand.
Juggling with two or three tennis balls with one and two hands.
Two players, lying on their stomachs at a distance of 2-3 m from each other, pass one-two-three balls for a time of 30-40 s. It is held as a competition between pairs for the number of passes.
Same as above, but seated.
Keeping three. balls for time - 30 s.
Dribbling against the wall on outstretched arms with two balls for a while - 30-40 s. It is held as a competition for the number of ball strokes.
Beating, catching and passing five-six-seven balls at a high pace for up to 30 seconds.
Well, the article about techniques and exercises has come to an end, the purpose of which is to develop speed of both legs and arms of a basketball player.
This is a great exercise for improving upper body strength and power.
Before you graduate to some of the big-boy squat options (i.e. back squats, front squats), I suggest you start off with the goblet squat. 
Use them all and be sure to keep your shoulders blade retracted (together) throughout the movement. 
The first block focuses on building muscle mass and developing foundational strength. The second block transitions to focus equally on strength and mass, and the final block primarily develops strength.
To do this, perform one of the following workouts each week.
com—you understand that it’s critical to focus your training on power, speed and agility as a basketball player. However, sometimes you need to put on some good old muscle mass and strength.
To do this, perform one of the following workouts each week.
..There is a basketball game. Here one player quickly breaks under the enemy's shield, but the defender blocks his way. The player sharply, on the run, passes the ball to a partner. He meets a rapidly flying ball with his fingers extended forward, takes his hand back somewhat, softening the force of the blow. Another moment - and the ball is in the opponent's basket... 
The attack was repulsed... 
Bend and unbend only the terminal phalanges (picture 1). 
Then release your fingers. The hand bends sharply (picture 7). Repeat the same with the left hand. 
Each exercise is performed on average 10 to 20 times. In one lesson, include 2-3 exercises from each group. After four sessions, the exercises need to be changed. 
We continue the topic of training and developing game skills with an article devoted to such an athlete parameter as 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. 
Distance - up to 50m. 
Then dribbling to the center and back, to the opposite penalty area and back. It is played as a competition between two players. 
