How to get a strong core for basketball

7 Essential Core (Ab) Exercises & Workouts for Basketball Players

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Core strength is a key component to any athlete’s development. Increase in core strength allows you to run faster, jump higher, and simply be stronger than your opponent at the end of a game. Bracing exercises such as planks, dynamic stability, kneeling with bands, and anti-rotation with bands, will help increase this area of an athlete’s strength.

Overview of Bracing and Core Strength

With all your training, you should think about how the training transfers to the court and how it helps you improve as a basketball player.

The core is your midline. It is the center of everything you do. If there's an energy leak from the ground to your upper body, as it relates to what your arms are doing or what we're doing with the basketball, the energy leak will diminish your performance on the court.

Your core establishes that control and that balance that you need to move quickly, to maintain position, and really influence what you do as a basketball player.

Core strength is ultimately going to help you jump higher, move faster, be able to get that rebound, change directions, increase shooting range, finish through contact, and more.

Core Exercises for Basketball

Plank

You can add stability and core strength with bracing exercises like planks.

Hollow Hold

The hollow hold is another bracing exercise that gives you stability and strength.

Planks With Hip Extension And Abduction

You can address torso strength further with anti-rotation exercises as well as hip extension exercises from the same "plank" positions.

From the front plank position, raise your leg -- bracing and engaging the hip at the same time. This is what's called dynamic stability. You're moving and you're stabilizing at the same time.

Side Plank With Leg Abduction

Get down in a side plank position, elbow directly under shoulder, shoulders stacked, stabilizing that position but then moving through your hip trying to maintain stability and posture. Your leg stays straight and you it move up and down.

Half-Kneeling Chop

The next exercise is from the half kneeling position. Toe is tucked, glutes are on, and ribs are down. Hold something like a band.

Move the band as you brace and maintain your position. You should feel like you’re going to brace for a punch, glutes on, or even actively moving as you resist the band and maintain posture.

As an athlete, you’re developing that motor control where you’re engaging muscles and simultaneously moving at the same time. This is that foundation that’s important to develop as you progress with your training.

Half-Kneeling Lift

When you are "bracing" and "resisting" any sort of movement with the exercises above -- this is what happens when you sprint, run and cut. When you run, you are resisting that rotation that the pelvis wants to do -- but you're continuing to maintain and run in a straight line. Your core strength is imperative for running and agility.

All the core exercises above will help with speed, agility, change of direction, stopping, and restarting, redirecting in any sort of movement.

Basketball Core Workouts and Full Body Workouts

If you’d like a complete (step-by-step) workout plan to increase core strength, improve vertical jump, get faster, and improve overall athleticism ... follow this link to a 12 Week Athletic Development Program for Basketball Players.

This program takes you through every aspect of the process step by step.

Be sure to work on your core and follow a complete program that keeps your muscles balanced and mitigates the likelihood of injury. Developing a strong core is your first step toward becoming a more athletic and durable player.

15 Core Strengthening Exercises for Athletes

When it comes to core exercises, too much focus is placed on the abs and not enough on the back, pelvic and diaphragm muscles, which are essential for strength and stability. Here are 15 core strenghtening exercises that work all of these areas. They will improve your balance, stability and dynamic neuromuscular control, so you can move more deftly and efficiently and generate power when playing your sport.

RELATED: Research Discovers the Best Type of Core Exercise

Adding movement to the classic Plank requires additional strength to maintain balance.

How to Perform:

1. Get into a standard plank position, contract your core and glutes and maintain a straight back.
2. From the plank position, transition to a push-up position by lifting one forearm off the ground and placing that hand on the ground, followed by the other hand.
3. After you place both hands on the ground in a push-up position, transition back into the original plank position by lifting first one hand then the other off the ground and placing your forearms back the ground. That is one repetition.

Sets/Reps: 3×20

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This core variation also incorporates movement but requires you to recruit more muscles to push them up the step. This one increases strength in both the core and triceps muscles, which is ideal for football players (linemen) who have to push off the ground.

How to Perform:

1. Get into a standard push-up position with a step-up board in front of you, adjusted to your level of strength.
2. While maintaining a tight core and back, lift one hand off the ground onto the board, followed by the other hand.
3. After both hands are on the board, lift the first hand off the board and place it back on the ground followed by the other hand. That is one repetition.

Sets/Reps: 3×20

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This exercise places you in a push-up position, activating more of your triceps muscles in addition to your core muscles. The movement requires a strong core to help stabilize your body.

How to Perform:

1. Get into a standard push-up position.
2. Lift one hand and reach it across your body. Tap your opposite shoulder then place your hand back on the floor.
3. Perform the same motion with the opposite hand. That is one repetition.

Sets/Reps: 3×30

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I Accept

RELATED: The Navy Seal Core Workout

This is an alternate take on the classic Ab Wheel Roll-Out, forcing you to use your core strength in a stretched position. It also increases lower back and shoulder strength, which is very beneficial in most sports, because athletes are required to stretch their bodies to perform certain motions. A strong core helps prevent injury during these motions while assisting in producing force.

How to Perform:

1. Get on your knees with a barbell on the floor in front of you and a 25-pound plate on each side.
2. Grasp the bar with both hands about shoulder-width apart.
3. While maintaining a neutral spine, slowly roll the barbell out in front of you until you are almost parallel to the floor.
4. Using your core, slowly roll the barbell backwards until you return to the starting position. That is one repetition.

Sets/Reps: 3×15

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This core exercise is similar to the Roll-Out, but it requires you to move in a circular motion instead of forward and back. This is beneficial because it works all angles of the core, including the obliques.

How to Perform:

1. Get into a standard plank position with your forearms on a stability ball.
2. While maintaining a strong core, use your forearms to rotate the ball in a circular motion until you reach your original starting point. Then rotate the ball in the other direction. That is one repetition.

Sets/Reps: 3×15

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The Landmine Rotation builds great core strength, primarily in the obliques, while strengthening the shoulder muscles, making it an ideal exercise for athletes in sports involving rotational movements, such as baseball and golf.

How to Perform:

1. Set up a landmine station by placing one end of a barbell on the ground underneath a heavy dumbbell in a corner.
2. With both hands, lift the opposite end of the barbell and hold it in front of you with your arms fully extended.
3. With your knees slightly bent, rotate the bar to one side while maintaining straight arms.
4. Rotate back to the starting position and repeat on the other side. That is one repetition.
5. Adjust the weight based on your level of strength.

Sets/Reps: 3×10

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I Accept

RELATED: Basic Core Exercises for Beginners

This variation increases core strength, primarily in the lower abdominal muscles. Adding a stability ball requires coordination, and you must contract your quadriceps and adductor muscles.

How to Perform:

1. Lie on your back with your arms and legs straight and a stability ball between your legs.
2. Grasp the stability ball with both legs.
3. Simultaneously lift the ball with your legs and lift your arms, forming a “V” shape with your body.
4. Grasp the ball with your hands and simultaneously lower the ball and your legs to the ground without actually touching the ground.
5. Perform the same motion in reverse, transferring the ball from your hands to your legs. That is one repetition.

Sets/Reps: 3×10

For privacy reasons YouTube needs your permission to be loaded. For more details, please see our Privacy Policy.

I Accept

Lateral V-Ups focus on the oblique muscles. A good variation to normal V-Ups, they require coordination and train your core muscles to activate simultaneously.

How to Perform:

1. Lie on your side with one leg on top of the other in a straight line.
2. Place the hand of your bottom arm out in front of you for leverage.
3. Extend your other arm straight over your head.
4. Simultaneously lift both legs and your arm toward each other to form a “V” shape.
5. Slowly lower yourself to the original starting position. That is one repetition.

Sets/Reps: 3×15

For privacy reasons YouTube needs your permission to be loaded. For more details, please see our Privacy Policy.

I Accept

Despite their strange name, Dead Bugs are neither complicated nor crazy. Popularized largely due to research of Dr. Stuart McGill, the Dead Bug produces a killer ab burn while also training you to avoid some common movement deficiencies. That major bang-for-buck is why athletes like J.J. Watt include Dead Bugs in their routine.

How to Perform:

1. Lie on your back with your arms extended in front of your shoulders.
2. Bend your hips and knees to a 90-degree angle.
3. Tighten your abs and press your lower back into the floor.
4. Take a deep breath in.
5. As you exhale, slowly extend your left leg toward the floor and bring your right arm overhead. Keep your abs tight and don’t let your lower back arch.
6. Slowly return your arm and leg to the starting position.
7. Repeat with your opposite arm and leg. Continue alternating.
8. You can wedge a Swiss ball between your arms and legs to up the challenge. If you do so, aim to prevent the ball from moving as you progress through the movement.

Sets/Reps: 3×8-12

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Crunchy Frogs require you to bring your knees up, crunching your lower abdominal muscles, rather than bringing your head up and crunching your upper abdominal muscles. They also require both legs and the back off the ground, requiring you to balance, which recruits your core stabilizer muscles.

How to Perform:

1. Sit on the floor with your legs straight out in front of you.
2. Slightly lean back and lift your legs off the ground.
3. Bend your knees and lift your arms out to the sides about chest high.
4. Simultaneously bring your knees to your chest and your hands forward and toward each other over your knees.
5. Simultaneously separate your arms and extend your knees to the original starting position. That is one repetition.

Sets/Reps: 3×30

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I Accept

WATCH: Build Complete Core Strength With One Exercise

This exercise increases strength and endurance, incorporating rotation in the crunch position and targeting the upper abdominal and oblique muscles. Obviously, this variation benefits cyclists the most.

How to Perform:

1. Lie on your back with your hands behind your head and your legs fully extended.
2. Perform a Crunch, lifting your head off the ground towards your chest and maintaining that position.
3. Simultaneously lift one knee up toward your chest and rotate your upper body so your opposite elbow makes contact with your raised knee.
4. Simultaneously extend your knee and elbow back to the starting position.
5. Without stopping, repeat with the opposite knee and elbow. That is one repetition.

Sets/Reps: 3×30

For privacy reasons YouTube needs your permission to be loaded. For more details, please see our Privacy Policy.

I Accept

As its name indicates, this exercise is most beneficial to track sprinters and athletes in sports requiring explosive speed. It mimics the sprinting motion, helping to train your core muscles to activate in the correct pattern to enhance your running mechanics.

How to Perform:

1. Lie on your back with your legs straight and your arms at your sides.
2. Simultaneously sit up and bring one knee up toward your chest.
3. Extend the arm behind you on the same side as your raised knee.
4. At the same time, bring your opposite arm forward, bent at a 90-degree angle.
5. After you reach the top of your Sit-Up, lie back down, extend your leg and place both arms back by your sides.
6. Repeat with the opposite leg. That is one repetition.

Sets/Reps: 3×15

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I Accept

This core variation is similar to the Sprinter Sit-Up, except you are in a push-up position. Placing your hands on a BOSU ball requires balance, increasing the challenge to your core stabilizer muscles.

How to Perform:

1. Get into a standard push-up position with your hands grasping the side handles of a BOSU ball, flat side up.
2. Maintaining a straight back, bring one knee up to your chest.
3. Extend your knee back to its starting position while simultaneously bringing your opposite knee up to your chest (for a brief moment, both feet are off the ground). That is one repetition.

Sets/Reps: 3×30

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I Accept

Probably one of the best tests of a strong core, the Hanging Straight Leg Raise requires great strength in the lower abdominal muscles, hip flexors and lower back.

How to Perform:

1. Hang from a pull-up bar with an overhand grip, hands about shoulder-width apart.
2. With your legs straight and together, raise them up toward your hands slightly as you lean backwards.
3. Slowly lower your legs all the way back down to the original starting position. That is one repetition.
4. If this is too difficult, perform the exercise with bent knees.

Sets/Reps: 3×10

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I Accept

These are Hanging Straight Leg Raises with rotation. Adding rotation increases core strength and endurance, specifically the obliques.

How to Perform:

Hang from a pull-up bar with a neutral grip

1. With your legs straight and together, raise them up toward your hands, leaning almost all the way back so you are parallel to the ground.
2. Keeping your legs straight, slowly rotate to one side, then to the other side. That is one repetition.
3. If this is too difficult, perform the exercise with bent knees.

Sets/Reps: 3×10

For privacy reasons YouTube needs your permission to be loaded. For more details, please see our Privacy Policy.

I Accept

RELATED: Build a Stronger Core With Perturbations

READ MORE:

• How Overcomplicated ‘Core Training’ is Making Athletes Worse
• The ‘Third World’ Squat: Could Holding This Position Daily Be The Key to Unlocking Elite Athletic Performance?
• Want to Get More From Your Planks? Ditch the Stopwatch and Do This 

Share This Story!

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When it comes to core exercises, too much focus is placed on the abs and not enough on the back, pelvic and diaphragm muscles, which are essential for strength and stability. Here are 15 core strenghtening exercises that work all of these areas. They will improve your balance, stability and dynamic neuromuscular control, so you can move more deftly and efficiently and generate power when playing your sport.

RELATED: Research Discovers the Best Type of Core Exercise

Adding movement to the classic Plank requires additional strength to maintain balance.

How to Perform:

1. Get into a standard plank position, contract your core and glutes and maintain a straight back.
2. From the plank position, transition to a push-up position by lifting one forearm off the ground and placing that hand on the ground, followed by the other hand.
3. After you place both hands on the ground in a push-up position, transition back into the original plank position by lifting first one hand then the other off the ground and placing your forearms back the ground. That is one repetition.

Sets/Reps: 3×20

For privacy reasons YouTube needs your permission to be loaded. For more details, please see our Privacy Policy.

I Accept

2. Plank Step-Ups

This core variation also incorporates movement but requires you to recruit more muscles to push them up the step. This one increases strength in both the core and triceps muscles, which is ideal for football players (linemen) who have to push off the ground.

How to Perform:

1. Get into a standard push-up position with a step-up board in front of you, adjusted to your level of strength.
2. While maintaining a tight core and back, lift one hand off the ground onto the board, followed by the other hand.
3. After both hands are on the board, lift the first hand off the board and place it back on the ground followed by the other hand. That is one repetition.

Sets/Reps: 3×20

For privacy reasons YouTube needs your permission to be loaded. For more details, please see our Privacy Policy.

I Accept

This exercise places you in a push-up position, activating more of your triceps muscles in addition to your core muscles. The movement requires a strong core to help stabilize your body.

How to Perform:

1. Get into a standard push-up position.
2. Lift one hand and reach it across your body. Tap your opposite shoulder then place your hand back on the floor.
3. Perform the same motion with the opposite hand. That is one repetition.

Sets/Reps: 3×30

For privacy reasons YouTube needs your permission to be loaded. For more details, please see our Privacy Policy.

I Accept

RELATED: The Navy Seal Core Workout

This is an alternate take on the classic Ab Wheel Roll-Out, forcing you to use your core strength in a stretched position. It also increases lower back and shoulder strength, which is very beneficial in most sports, because athletes are required to stretch their bodies to perform certain motions. A strong core helps prevent injury during these motions while assisting in producing force.

How to Perform:

1. Get on your knees with a barbell on the floor in front of you and a 25-pound plate on each side.
2. Grasp the bar with both hands about shoulder-width apart.
3. While maintaining a neutral spine, slowly roll the barbell out in front of you until you are almost parallel to the floor.
4. Using your core, slowly roll the barbell backwards until you return to the starting position. That is one repetition.

Sets/Reps: 3×15

For privacy reasons YouTube needs your permission to be loaded. For more details, please see our Privacy Policy.

I Accept

This core exercise is similar to the Roll-Out, but it requires you to move in a circular motion instead of forward and back. This is beneficial because it works all angles of the core, including the obliques.

How to Perform:

1. Get into a standard plank position with your forearms on a stability ball.
2. While maintaining a strong core, use your forearms to rotate the ball in a circular motion until you reach your original starting point. Then rotate the ball in the other direction. That is one repetition.

Sets/Reps: 3×15

For privacy reasons YouTube needs your permission to be loaded. For more details, please see our Privacy Policy.

I Accept

The Landmine Rotation builds great core strength, primarily in the obliques, while strengthening the shoulder muscles, making it an ideal exercise for athletes in sports involving rotational movements, such as baseball and golf.

How to Perform:

1. Set up a landmine station by placing one end of a barbell on the ground underneath a heavy dumbbell in a corner.
2. With both hands, lift the opposite end of the barbell and hold it in front of you with your arms fully extended.
3. With your knees slightly bent, rotate the bar to one side while maintaining straight arms.
4. Rotate back to the starting position and repeat on the other side. That is one repetition.
5. Adjust the weight based on your level of strength.

Sets/Reps: 3×10

For privacy reasons YouTube needs your permission to be loaded. For more details, please see our Privacy Policy.

I Accept

RELATED: Basic Core Exercises for Beginners

This variation increases core strength, primarily in the lower abdominal muscles. Adding a stability ball requires coordination, and you must contract your quadriceps and adductor muscles.

How to Perform:

1. Lie on your back with your arms and legs straight and a stability ball between your legs.
2. Grasp the stability ball with both legs.
3. Simultaneously lift the ball with your legs and lift your arms, forming a “V” shape with your body.
4. Grasp the ball with your hands and simultaneously lower the ball and your legs to the ground without actually touching the ground.
5. Perform the same motion in reverse, transferring the ball from your hands to your legs. That is one repetition.

Sets/Reps: 3×10

For privacy reasons YouTube needs your permission to be loaded. For more details, please see our Privacy Policy.

I Accept

Lateral V-Ups focus on the oblique muscles. A good variation to normal V-Ups, they require coordination and train your core muscles to activate simultaneously.

How to Perform:

1. Lie on your side with one leg on top of the other in a straight line.
2. Place the hand of your bottom arm out in front of you for leverage.
3. Extend your other arm straight over your head.
4. Simultaneously lift both legs and your arm toward each other to form a “V” shape.
5. Slowly lower yourself to the original starting position. That is one repetition.

Sets/Reps: 3×15

For privacy reasons YouTube needs your permission to be loaded. For more details, please see our Privacy Policy.

I Accept

Despite their strange name, Dead Bugs are neither complicated nor crazy. Popularized largely due to research of Dr. Stuart McGill, the Dead Bug produces a killer ab burn while also training you to avoid some common movement deficiencies. That major bang-for-buck is why athletes like J.J. Watt include Dead Bugs in their routine.

How to Perform:

1. Lie on your back with your arms extended in front of your shoulders.
2. Bend your hips and knees to a 90-degree angle.
3. Tighten your abs and press your lower back into the floor.
4. Take a deep breath in.
5. As you exhale, slowly extend your left leg toward the floor and bring your right arm overhead. Keep your abs tight and don’t let your lower back arch.
6. Slowly return your arm and leg to the starting position.
7. Repeat with your opposite arm and leg. Continue alternating.
8. You can wedge a Swiss ball between your arms and legs to up the challenge. If you do so, aim to prevent the ball from moving as you progress through the movement.

Sets/Reps: 3×8-12

For privacy reasons YouTube needs your permission to be loaded. For more details, please see our Privacy Policy.

I Accept

Crunchy Frogs require you to bring your knees up, crunching your lower abdominal muscles, rather than bringing your head up and crunching your upper abdominal muscles. They also require both legs and the back off the ground, requiring you to balance, which recruits your core stabilizer muscles.

How to Perform:

1. Sit on the floor with your legs straight out in front of you.
2. Slightly lean back and lift your legs off the ground.
3. Bend your knees and lift your arms out to the sides about chest high.
4. Simultaneously bring your knees to your chest and your hands forward and toward each other over your knees.
5. Simultaneously separate your arms and extend your knees to the original starting position. That is one repetition.

Sets/Reps: 3×30

For privacy reasons YouTube needs your permission to be loaded. For more details, please see our Privacy Policy.

I Accept

WATCH: Build Complete Core Strength With One Exercise

This exercise increases strength and endurance, incorporating rotation in the crunch position and targeting the upper abdominal and oblique muscles. Obviously, this variation benefits cyclists the most.

How to Perform:

1. Lie on your back with your hands behind your head and your legs fully extended.
2. Perform a Crunch, lifting your head off the ground towards your chest and maintaining that position.
3. Simultaneously lift one knee up toward your chest and rotate your upper body so your opposite elbow makes contact with your raised knee.
4. Simultaneously extend your knee and elbow back to the starting position.
5. Without stopping, repeat with the opposite knee and elbow. That is one repetition.

Sets/Reps: 3×30

For privacy reasons YouTube needs your permission to be loaded. For more details, please see our Privacy Policy.

I Accept

As its name indicates, this exercise is most beneficial to track sprinters and athletes in sports requiring explosive speed. It mimics the sprinting motion, helping to train your core muscles to activate in the correct pattern to enhance your running mechanics.

How to Perform:

1. Lie on your back with your legs straight and your arms at your sides.
2. Simultaneously sit up and bring one knee up toward your chest.
3. Extend the arm behind you on the same side as your raised knee.
4. At the same time, bring your opposite arm forward, bent at a 90-degree angle.
5. After you reach the top of your Sit-Up, lie back down, extend your leg and place both arms back by your sides.
6. Repeat with the opposite leg. That is one repetition.

Sets/Reps: 3×15

For privacy reasons YouTube needs your permission to be loaded. For more details, please see our Privacy Policy.

I Accept

This core variation is similar to the Sprinter Sit-Up, except you are in a push-up position. Placing your hands on a BOSU ball requires balance, increasing the challenge to your core stabilizer muscles.

How to Perform:

1. Get into a standard push-up position with your hands grasping the side handles of a BOSU ball, flat side up.
2. Maintaining a straight back, bring one knee up to your chest.
3. Extend your knee back to its starting position while simultaneously bringing your opposite knee up to your chest (for a brief moment, both feet are off the ground). That is one repetition.

Sets/Reps: 3×30

For privacy reasons YouTube needs your permission to be loaded. For more details, please see our Privacy Policy.

I Accept

Probably one of the best tests of a strong core, the Hanging Straight Leg Raise requires great strength in the lower abdominal muscles, hip flexors and lower back.

How to Perform:

1. Hang from a pull-up bar with an overhand grip, hands about shoulder-width apart.
2. With your legs straight and together, raise them up toward your hands slightly as you lean backwards.
3. Slowly lower your legs all the way back down to the original starting position. That is one repetition.
4. If this is too difficult, perform the exercise with bent knees.

Sets/Reps: 3×10

For privacy reasons YouTube needs your permission to be loaded. For more details, please see our Privacy Policy.

I Accept

These are Hanging Straight Leg Raises with rotation. Adding rotation increases core strength and endurance, specifically the obliques.

How to Perform:

Hang from a pull-up bar with a neutral grip

1. With your legs straight and together, raise them up toward your hands, leaning almost all the way back so you are parallel to the ground.
2. Keeping your legs straight, slowly rotate to one side, then to the other side. That is one repetition.
3. If this is too difficult, perform the exercise with bent knees.

Sets/Reps: 3×10

For privacy reasons YouTube needs your permission to be loaded. For more details, please see our Privacy Policy.

I Accept

RELATED: Build a Stronger Core With Perturbations

READ MORE:

• How Overcomplicated ‘Core Training’ is Making Athletes Worse
• The ‘Third World’ Squat: Could Holding This Position Daily Be The Key to Unlocking Elite Athletic Performance?
• Want to Get More From Your Planks? Ditch the Stopwatch and Do This 

Share This Story!

Basketball | Bauerfeind SPORTS

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Basketball with more power, performance and agility: Increase your efficiency to the level of NBA stars!

More endurance, jumping and power: What do you think is important in basketball?

1. Good stability and strong ankles

2. Maximum knee protection

3. Maximize your performance

4. Make your passes and throws precise

1. Good stability and strong ankles: Improve stability and control change of direction

Joint stabilization and improved control of fast movements.

Dribbling, blocking or slam dunking – whatever your next action on the court, stability and control are important in basketball. Only from a reliable stance can you make an accurate throw. At the same time, your ankle joints are subjected to high loads due to quick and abrupt changes in direction. For maximum performance, your joints need optimal protection. Sports bandages guarantee reliable support and the highest stability.

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Unload your knees for longer workouts without discomfort.

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Sports Knee Support controls movement and guides knee joints with gentle compression. The unloading effect of the bandage is especially noticeable during prolonged use. Reducing the pressure on the kneecap allows you to train longer without feeling discomfort. In addition, the wear-resistant knee brace is equipped with inserts that massage ligaments, tendons, muscles and connective tissues with each movement. This has a complex positive effect on sensorimotor. This intense depth perception provides tangible feedback, which in turn prevents stress and injury. In addition, pain from congestion passes faster.

And now you are ready to show your best result on the court under the motto: “Throw like Dirk!”

3. Maximize your performance: Improve muscle performance and release energy reserves

Muscle activation and endless power during the game.

Higher, farther, faster - it's not just NBA stars like Dirk Nowitzki who need maximum power for explosive passes on the court. You, too, want to achieve maximum performance. Jump shots, dribbling and sprints in basketball require the perfect interaction of all elements of the musculoskeletal system. At the same time, arms and legs should always work as efficiently as possible, and in the long term.

Bauerfeind sports goods improve muscle performance with tactile compression. Due to the highly elastic thread, directed pressure stimulates blood circulation. This, in turn, provides oxygen to the involved muscles and joints in the arms and legs.

The result of this effect is immediately felt on the basketball court: you can train longer and feel more strength in the muscles of the arms and legs. In addition, compression reduces unpleasant vibration in the muscles. This improves endurance and performance. And even more: thanks to the increased blood circulation, the muscles warm up faster, so in any game situation they are better protected from injury and for a longer period.

Get your muscles in shape for an explosive pass to the basketball Olympus!

4.

Better supply of oxygen to the muscles for accurate throws.

Accuracy is highly valued in basketball. Throughout the game, it is important to control stamina and strength in order to perform a well-directed throw at the right time. Only if you keep good form and concentration to the end, the last tackle of the ball will be yours, and the passes will retain their accuracy. However, running through passes, dribbling, and sudden changes of direction place high demands on your body.

The musculoskeletal system, namely the arms, legs and ankle joints, is subject to high loads. As soon as signs of fatigue appear, it becomes almost impossible to perform accurate jumps. Hands become sluggish, then cramps and muscle pains appear. To avoid this and increase the number of throws, you need to provide the muscles and fascia with enough oxygen.

The sporting goods of the Bauerfeind Compression Line can help. With targeted compression, they stimulate blood circulation and thus help deliver more oxygen to the muscles involved. They are better supplied with the necessary substances, get tired more slowly and recover faster. You play longer with precision and power.

Insoles Ball & Racket also provide stability to the foot and natural heel-to-toe movement. This guarantees powerful jumps and a confident stance until the last minute of the game. You get more stability with quick stop and turn movements. This improves accuracy when tackling the ball quickly. Sensorimotor points simultaneously stimulate the muscles of the legs and relieve them of the load.

Signs of fatigue are blocked, your throws end with accurate hits!

Are you afraid to twist your leg?

In basketball, quick changes in direction and landings after bounces or shots quickly overwhelm the joints and ligaments. As a result: the ankle joints lose their stability, and the leg twists. With dislocation inward or outward, ligament overstrain is often observed. In addition, it can lead to rupture of ligaments.

The Sports Ankle Support prevents lateral movement of the upper ankle and prevents twisting on the basketball court.

• Protects against twisting of the leg
• Prevents sprains
• Prevents dislocation
• Helps improve body awareness

First-class materials and the highest manufacturing standards since 1929

Slamdunk Journal :: Basketball moves

Our phone number is 8-800-500-62-63.

What techniques exist and how they differ

Let's first deal with the definition: playing techniques are the skills that a professional player must possess. Sounds simple, but what exactly are the skills in basketball? What should an amateur who wants to improve the performance of his game pay attention to? Let's figure it out.

The main goal in basketball is to successfully hit the ball into the basket, and everything that happens on the court only leads the players to this moment. There are skills that basketball players work out in training to bypass rivals and make a successful shot.

Before we list them, let us remind you that basketball is a team sport, and even the most successful players do not master all the tricks perfectly. With a serious approach to training, you should decide on your position on the site and especially carefully work out the necessary techniques.

So the center must deftly pick up the ball under the hoop and throw it right into the basket. Back row players are highly regarded for their ability to pass and make accurate shots from medium to long distances. And for an attacking basketball player, it is extremely important to be able to make lightning-fast breakthroughs to the ring. All these techniques and skills are practiced in training.

What are the basic skills?

• Holding the throw. Performed with two hands. Widely spaced fingers hold the ball from both sides. One of the basic skills for any player.
• Catching the ball. Another basic skill that no basketball player can do without. But are you sure you know how to do it right?!

The easiest way to catch the ball is at chin level. To do this, you need to take a small step forward and stretch your arms towards the ball with widely spread fingers - a “funnel”. In this case, the thumbs should be directed towards each other and brought together up to 3-5 centimeters. This will save you from slipping and hitting the ball in the face if you catch it at high speed. At the moment the ball touches the fingers, you need to make a shock-absorbing movement and transfer it to the chest. When catching the ball above the head, the actions are similar, but you need to extinguish the speed of its flight from the top-front, and then transfer it to the chest in an arc.

One of the most difficult tricks is catching the ball flying behind. Such a pass is often used to quickly break through to the opponent's ring. For him, without slowing down, make a slight turn of the shoulder and head towards the ball, and then catch it with the far hand and move it to the chest with a raking movement.

Basic passing techniques:

There are several technically correct ways to pass the ball. One of the most basic is a transfer with two hands from the chest. In this position, the ball is most protected from the attacks of opponents, and besides, the transmission from the chest is the most accurate and reliable, regardless of whether it is carried out on the spot or while the player is moving.

• Two-handed transmission from below is more often used after stops and turns. During the swing, the ball is taken to the thigh, after which it is sent to another player with a sharp movement of both hands. Such a transfer is effective for beating especially tall opponents.
• One-handed passes are less accurate and more often used when speed is important. Their development should be given special attention in training in order to achieve maximum strength and accuracy.
• The shoulder pass is used when the ball needs to be passed as far and as fast as possible, and the hook pass, performed in an arcing motion, is good for passing the opponent.
• To get around a nimble and agile opponent, a rebound pass will also be good. It can be done with one or two hands. In this case, the push of the ball must be strong, and the rebound point must be closer to the receiving player.

What about dribbling?

Dribbling is the most basic thing in basketball. What makes this sport different from the rest. Simply put, dribbling is dribbling. It allows the player in possession of the ball, without violating strict basketball rules, to enter a position convenient for attacking, approach the ring and score the ball. The dribbling is carried out by elastic pushes of the ball with the fingers. It is dribbling that should be given special attention in training beginners.

Well-developed dribbling technique will teach you not only how to move on the court, but also skillfully take the ball away from your opponents, which will bring you closer to the coveted ring.

But we already wrote about how to properly throw the ball into the ring in our other article;)

Slamdunk.su

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