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How to make your hands grippy for basketball
Palm a Basketball with this Grip Strengthening Basketball...
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Athletes who plays basketball want to do three things: dunk the ball, spin the ball on their finger and palm the basketball.
Palming a ball requires grip strength. A strong grip will not only help you grip a basketball, it will also help your overall game. Grip strength will give you more control when you dribble and better “touch” when you shoot.
The following six grip-strengthening exercises will help you palm a basketball and improve your game in no time.
1. Barbell Reverse Grip Curls
Curls are a great biceps isolation move that can also increase your grip strength. Using a barbell instead of an EZ Bar forces you to use a fatter grip and really recruit your forearm muscles to keep the bar level. Using a reverse, or overhand, grip, you fight gravity more, making it harder to lift the bar.
How To Perform:
Grasp a bar with an overhand grip, hands about shoulder-width apart.
Keeping your back straight, elbows close to your body, and shoulders retracted, curl the bar by bending at your elbows.
Do not flare your elbow, lean too far back or use your momentum to curl the bar.
Sets/Reps: 3×10-12
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2. Fingertip Push-Ups
Palming a basketball is not just about forearm strength. It’s also about finger strength. Performing Push-Ups on your fingertips leads to an increase in finger strength and therefore grip strength.
How to Perform:
Get into a standard push-up position with your hands shoulder-width apart, and your core, glutes and lower back contracted.
Instead of placing the palms of your hands on the floor, hold yourself up with your fingertips spread out on the floor.
Sets/Reps: 3×15-20
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3. Towel Grip Pull-Ups
Pull-Ups are one of the best upper-body exercises for athletes. How many you can do depends largely on your grip strength. A great way to add a grip variation to a normal Pull-Up is to wrap two towels around the bar and grasp those instead of the bar. The unusual neutral grip requires more muscle recruitment in the forearms and hand musculature.
How To Perform:
Wrap two towels over a pull-up bar about shoulder-width apart, with the two ends of the towel hanging evenly.
Grasp both ends of the towels with a neutral grip.
Perform a standard Pull-Up, pulling with your upper back and not just your biceps.
Sets/Reps: 3×10-12
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4. Cable Reverse Grip Tricep Push-Downs
This exercise mimics Barbell Reverse Grip Curls, but targets the triceps and forearms. Once again, the reverse grip provides less leverage, making your forearms and hand musculature work harder to push the weight down. This will ultimately lead to a stronger grip, making it easier to palm a basketball. The triceps muscles are important for basketball players, since they play a crucial role in shooting and passing strength.
How To Perform:
Attach a straight curl bar to a cable and adjust the height so it is at the top of the tower.
Grasp the bar with an underhand grip.
Keeping your elbows close to your body and your back straight, push the bar down until your elbows are straight.
Slowly raise the bar until your elbows are at 90 degrees, and repeat the motion.
Sets/Reps: 3×10-12
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5. Towel Grip Inverted Rows
These confer the same benefits as Towel Grip Pull-Ups, but focus more on the rhomboid muscles than the biceps. Performing this exercise with towels also increases grip strength, which will help you palm the basketball and have more control when dribbling.
How To Perform:
Adjust a Smith machine bar to waist height, or rack a barbell at waist height on a free-weight squat rack.
Wrap two towels over the bar about shoulder-width apart, with the two ends of each towel hanging evenly.
Lie down on the floor underneath the bar and grasp both ends of the towels.
Keeping your back and legs straight, and your glutes contracted, pull your chest up to the bar.
Focus on retracting your shoulders and using your rhomboids more than your biceps.
Sets/Reps: 3×15-20
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6. Pinch Plate Farmer’s Walk
Holding a heavy weight plate in each hand while you walk can be a grueling workout for your hand musculature and forearms. To make them even harder, try grasping a weight plate with just your fingers. This will increase the muscular endurance of your grip.
How To Perform:
Grasp a weight plate in each hand with a pinch grip. Don’t use the handles!
Keeping good posture, walk 50 yards with the plates by your sides without stopping.
Sets/Distance: 3×50 yards
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Continue your grip training with these workouts:
Grip and Rip With Rice Bucket Hand-Strengthening Exercises
5 Time-Saving Grip Strength Exercises
3 Easy Steps for a Stronger Grip
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Athletes who plays basketball want to do three things: dunk the ball, spin the ball on their finger and palm the basketball.
Palming a ball requires grip strength. A strong grip will not only help you grip a basketball, it will also help your overall game. Grip strength will give you more control when you dribble and better “touch” when you shoot.
The following six grip-strengthening exercises will help you palm a basketball and improve your game in no time.
1. Barbell Reverse Grip Curls
Curls are a great biceps isolation move that can also increase your grip strength. Using a barbell instead of an EZ Bar forces you to use a fatter grip and really recruit your forearm muscles to keep the bar level. Using a reverse, or overhand, grip, you fight gravity more, making it harder to lift the bar.
How To Perform:
Grasp a bar with an overhand grip, hands about shoulder-width apart.
Keeping your back straight, elbows close to your body, and shoulders retracted, curl the bar by bending at your elbows.
Do not flare your elbow, lean too far back or use your momentum to curl the bar.
Sets/Reps: 3×10-12
For privacy reasons YouTube needs your permission to be loaded. For more details, please see our Privacy Policy.
I Accept
2. Fingertip Push-Ups
Palming a basketball is not just about forearm strength. It’s also about finger strength. Performing Push-Ups on your fingertips leads to an increase in finger strength and therefore grip strength.
How to Perform:
Get into a standard push-up position with your hands shoulder-width apart, and your core, glutes and lower back contracted.
Instead of placing the palms of your hands on the floor, hold yourself up with your fingertips spread out on the floor.
Sets/Reps: 3×15-20
For privacy reasons YouTube needs your permission to be loaded. For more details, please see our Privacy Policy.
I Accept
3. Towel Grip Pull-Ups
Pull-Ups are one of the best upper-body exercises for athletes. How many you can do depends largely on your grip strength. A great way to add a grip variation to a normal Pull-Up is to wrap two towels around the bar and grasp those instead of the bar. The unusual neutral grip requires more muscle recruitment in the forearms and hand musculature.
How To Perform:
Wrap two towels over a pull-up bar about shoulder-width apart, with the two ends of the towel hanging evenly.
Grasp both ends of the towels with a neutral grip.
Perform a standard Pull-Up, pulling with your upper back and not just your biceps.
Sets/Reps: 3×10-12
For privacy reasons YouTube needs your permission to be loaded. For more details, please see our Privacy Policy.
I Accept
4. Cable Reverse Grip Tricep Push-Downs
This exercise mimics Barbell Reverse Grip Curls, but targets the triceps and forearms. Once again, the reverse grip provides less leverage, making your forearms and hand musculature work harder to push the weight down. This will ultimately lead to a stronger grip, making it easier to palm a basketball. The triceps muscles are important for basketball players, since they play a crucial role in shooting and passing strength.
How To Perform:
Attach a straight curl bar to a cable and adjust the height so it is at the top of the tower.
Grasp the bar with an underhand grip.
Keeping your elbows close to your body and your back straight, push the bar down until your elbows are straight.
Slowly raise the bar until your elbows are at 90 degrees, and repeat the motion.
Sets/Reps: 3×10-12
For privacy reasons YouTube needs your permission to be loaded. For more details, please see our Privacy Policy.
I Accept
5. Towel Grip Inverted Rows
These confer the same benefits as Towel Grip Pull-Ups, but focus more on the rhomboid muscles than the biceps. Performing this exercise with towels also increases grip strength, which will help you palm the basketball and have more control when dribbling.
How To Perform:
Adjust a Smith machine bar to waist height, or rack a barbell at waist height on a free-weight squat rack.
Wrap two towels over the bar about shoulder-width apart, with the two ends of each towel hanging evenly.
Lie down on the floor underneath the bar and grasp both ends of the towels.
Keeping your back and legs straight, and your glutes contracted, pull your chest up to the bar.
Focus on retracting your shoulders and using your rhomboids more than your biceps.
Sets/Reps: 3×15-20
For privacy reasons YouTube needs your permission to be loaded. For more details, please see our Privacy Policy.
I Accept
6. Pinch Plate Farmer’s Walk
Holding a heavy weight plate in each hand while you walk can be a grueling workout for your hand musculature and forearms. To make them even harder, try grasping a weight plate with just your fingers. This will increase the muscular endurance of your grip.
How To Perform:
Grasp a weight plate in each hand with a pinch grip. Don’t use the handles!
Keeping good posture, walk 50 yards with the plates by your sides without stopping.
Sets/Distance: 3×50 yards
For privacy reasons YouTube needs your permission to be loaded. For more details, please see our Privacy Policy.
I Accept
Continue your grip training with these workouts:
Grip and Rip With Rice Bucket Hand-Strengthening Exercises
5 Time-Saving Grip Strength Exercises
3 Easy Steps for a Stronger Grip
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How to Build Finger Strength for Basketball | Live Healthy
By Kay Tang
Strong fingers and hands are crucial to a basketball player's performance. The majority of the movements -- dribbling, passing, intercepting, blocking, shooting -- is performed with your fingers and hands. Weak fingers will negatively impact your ball handling and shooting. To strengthen your fingers and improve grip strength, you can perform a variety of exercises, ranging from lifting weights to dribbling drills. In addition, conditioning your digits can help to prevent common injuries -- jammed or sprained fingers -- which can land you on the bench.
Raise a Weight Plate
Perform a finger raise with a weight plate, which strengthens your fingers as well as the muscles in your forearms powering your grip. Begin by picking up a 10-lb. Olympic weight plate in each hand.
Hold the plates by your sides with palms facing your body and your thumbs pressing against the plate's flat side. Extend your fingers to lower the plates.
Lift the plate by curling and closing your fingers. Perform 10 to 15 reps. Increase the load to 25 lbs. and then 45 lbs. as grip grows stronger.
Dribble with One Finger
Execute a dribbling exercise with two balls in which you strengthen each finger. Begin by crouching low to the ground and dribbling a ball 10 times with each hand.
Dribble the balls 10 times with only your thumbs. Try dribbling as hard as you can with one finger on one ball. Dribble next with only your forefingers 10 times. Continue this pattern for your middle fingers, ring fingers and pinkies.
Repeat the exercise but speed up the dribbling. Stay low to the ground, keeping your dribble at ankle height.
Squeeze for Strength
Perform squeezing exercises with your fingers to improve grip strength. Begin by holding a basketball above your shoulder with your right hand.
Draw your fingers together slowly, squeezing the ball until it pops out of your hand. Perform 15 reps and then repeat the exercise with your left hand.
Squeeze an old tennis ball with your right hand, pressing your fingers into the ball with as much force as possible. Perform 15 reps for each hand.
Volley for the Fingertips
Volley the basketball between your fingertips to develop strength and control of the ball at the ends of your fingers. Begin by positioning your hands in front of you at chest height and holding them 3 to 4 inches apart.
Pass the ball back and forth between your hands for five to 10 minutes, using the tips of your fingers but not your thumbs. Raise the volley to face height and continue for another three minutes.
Place your hands behind your head and volley the ball for three minutes. Finish the exercise by bending your knees and volleying the ball as low to the ground as possible for three minutes.
Stretch with a Band
Stretch the antagonist muscles of your fingers, wrists and forearms after doing grip-strengthening exercises to maintain muscular balance. Begin by forming your hand into a crescent or C shape.
Loop a rubber band around your fingertips and thumbs of your right hand. Wrap the band around your fingers twice to remove any slack if necessary. Spread your fingers and thumb slowly as if they're flower petals blooming.
Reverse the motion to return to starting position. Perform 10 reps. Repeat the stretch for your left hand.
References
The Men's Health Guide to Peak Conditioning; Richard Laliberte
Basketball for Women; Nancy Lieberman
Diesel Crew: Training Grip Strength for Basketball Players
Winning Basketball for Girls; Faye Young Miller and Wayne Coffey
Basketball Guard Play; Steve Alford and Ed Schilling
Tips
Focus on developing the strength of your non-dominant hand and fingers, which will afford you more options during game play.
Warnings
Avoid exercising through finger-related injuries or pain. If you're experiencing pain in your hands or fingers, consult with your doctor.
Writer Bio
Kay Tang is a journalist who has been writing since 1990. She previously covered developments in theater for the "Dramatists Guild Quarterly." Tang graduated with a Bachelor of Arts in economics and political science from Yale University and completed a Master of Professional Studies in interactive telecommunications at New York University.
How to strengthen fingers and joints
Hello, dear visitors of the website basketball-training.org.ua ! Today I want to tell you again about how to strengthen your fingers. Why did I write again?
The fact is that once this site was under the Joomla content management system (I think that some site visitors remember that time: there was user registration, a terribly terrible commenting form, low traffic and frequent “glitches” of the site itself). At one fine moment, I realized that this could not continue, and the site moved to WordPress, to which I have no complaints yet.
How to strengthen fingers
So, when transferring the site, not all materials were copied: one part of them was of poor quality, the other part did not carry a special semantic load. Quite recently, while traveling through sports-related websites, I came across a familiar text! Wow, I thought, it means good advice if they are reprinted and posted! After lengthy negotiations with the administration of the resource, I still managed to convince them that I am the author of the text and get a back link to my site! Guys with " Sporttime "- thanks for the adequacy!
Well, now I want to offer you a revised set of exercises that will help strengthen the fingers - one of the most painful places for many basketball players!
Strengthen fingers - exercises
After digging a little in my old records, I found a couple of interesting exercises that will allow your fingers to become much stronger , which means reducing the risk of injury from an accidental collision with an opponent, a bounced ball or an unsuccessful contact with something else.
Let's start with the very exercises that have already been published. Oh yes, if you regularly perform at least some of the exercises below, then your fingers will become not only strong, but also more flexible and tenacious. And in the fight for a controversial ball (the one in which they try to snatch the ball from the opponent's hands), you will have much more chances.
The first exercise is , it is also the basic one. The starting position is a meter and a half from the wall. Tilt your whole body forward and fall against the wall. And in order to stop the fall, we put our hands forward and rest our fingers against the wall. A sort of "lying emphasis", only you have to lie down on the wall. Try not just to stick your fingers into the wall (and you can break them), but to cushion, spring them.
The second exercise for the fingers consists in squeezing a tennis ball, while squeezing only with your fingers. You can also squeeze any wrist simulator, the main thing is to squeeze with your fingers.
Horizontal bar will help not only to pump up the muscles of the hands, but also to strengthen the fingers. How? Just try to hang as long as possible, holding only your fingers. Grip from below and hold with your fingers. How long will you last?
Finger push-ups can also help in the process of strengthening the fingers. The load on the joints is quite high, so I recommend starting with a few repetitions, and then gradually increase the load. Is it difficult (painful) to do push-ups on your fingers? Try to take an emphasis while lying on your knees - the load will decrease, but the effect will still be good.
The coolest exercise , which involves the hands and fingers, back and shoulders, abs - in general, a number of different muscles. What you need: a gymnastic stick (a leg from a stool, a handle from a shovel, etc.), a rope (a meter and a half long, depending on height) and a weighting agent (dumbbell, sledgehammer head, pancake from a barbell, an old iron). One end of the rope is tied around the middle of the stick, the second - to the weighting agent. We take the stick with both hands, the hands themselves are parallel to the floor. We begin to rotate the stick in such a way that the rope is wound and the load rises from the floor. When screwed to the end - just as slowly unwind back. Change the grip (upper and lower, wide and narrow) and the weight of the weighting agent (pro sports weights ) to get the most out of your workout.
And now a few words about new ways to strengthen the fingers.
Strengthening the fingers - a few more exercises
This group includes exercises used by Russian special forces. The origins of these exercises go to the masters of martial arts. Do not be afraid, I will not agitate you to pierce the boards with your fingers with screams that frighten your enemies. Immediately introduced the Chinese master, who, putting a block shot, pierces the ball with his finger. The sun is warming something, and such thoughts come into my head!
Exercise #1. Brick work. Try throwing the brick up and catching it with the fingers of one hand. Caught? Now toss it with a spin and catch it again. Happened? Now try to rotate your arm at the elbow, while continuing to hold the brick with your fingers (just don't break the glass of your neighbors).
Exercise number 2. Lying support. The point is to take the prone position without using your thumb. We stand as long as possible (legs can be thrown to a certain hill to increase the load). Gradually reduce the number of fingers you rely on.
Exercise #3. Hands in front of you. We are trying to spread the straightened fingers as much as possible. Then - press your fingers to each other as much as possible. This exercise will bring you closer to gaining the ability to take the ball in your hand.
Exercise #4. Interlock 2 identical fingers of different hands (thumb with thumb, index with index, etc.). Now, for a few seconds, try to break the resulting hitch. Repeat with each of your fingers.
Well, I think that these exercises will be quite enough for to strengthen the fingers . If you have examples of exercises to strengthen your fingers, share them in the comments. Subscribe to site updates (everything you need is in the right column of the site).
I, in turn, wish you successful training and look forward to visiting our site again.
How women's basketball works, Sport
Sport
8323
Author
Irina Makarova
Novgorod University has many sports clubs for both boys and girls. One of the most successful NovSU teams is the women's basketball team. Lawn decided to go to the gym on one of the training evenings and find out more about what women's basketball is.
There are nine people in the team, and they all play basketball in the sports hall of the Humanitarian Institute on Monday, Thursday and Friday.
The trainer's name is Maria Ishimova. She is 26 years old, but, like many athletes, she looks younger than her age. She is distinguished from other basketball players only by her tenacious gaze: during our conversation, she did not stop watching the field.
Technique
Maria has been playing basketball since 1999, almost 20 years. In the past, she played for NovGU in the ASB (Student Basketball Association). But the ASB has a clear regulation: players over 25 years old cannot take part in competitions. Also, only university students play in the association.
As Maria says, basketball is everything for her, it's her life, and that's why after graduating from the university the girl didn't quit sports:
— I can't imagine my life without basketball. At first I played on my own, and now, when I don’t have the opportunity to play in the ASB, I coach the Novgorod State University team.
Basketball is the most technical sport. It actively involves the legs, arms and head. And it's not about power moves - in basketball you have to think:
- My coach, Oleg Mikhailovich Kruglenko, always said that only smart people can play basketball, there is no place for a stupid one. Because you always need to calculate a few steps ahead of all your actions on the field. I don't want to offend other sports, but basketball is the best game in the world.
Height and laziness
A dozen girls are running around the hall. You expect model height from basketball players, but many of the players look like they have an average 166 cm:
- High height for basketball, of course, is a plus, but you can cope with 1.62, like me, - answers the question about Mary's growth. - The main parameters, or rather, qualities, for a good basketball player are diligence and responsibility.
Basketball is a team sport. Here you do not play for yourself, you have a team, you have a family. And if you foolishly make a mistake, you will let everyone else down. And it is important to constantly work on your technique, on dribbling, throwing. Don't skip workouts and don't be lazy.
Your laziness can become a team loss.
Let's turn our attention to the parquet. Despite the fact that now the girls play for two different teams against each other, the feeling of unity and friendship does not disappear anywhere. And this is understandable: according to the coach, all the girls are responsive and friendly and quickly include newcomers in their team.
Dreams
Basketball players do not have a sports club. There is a team "NovGU Veliky Novgorod", for which they play in the ASB. The women's team of Novgorod State University plays in the top division, they went to competitions in Tula, Velikiye Luki, Smolensk. From everywhere the team brings victories.
Establishing a club is Maria's dream, which she plans to realize. This requires a great desire and financial investments. There is already an idea how to name the club - in honor of the memory of Oleg Mikhailovich Kruglenko, the coach who devoted his life to creating women's basketball in Veliky Novgorod.
His business lives on, new girls regularly come to basketball lessons:
— To begin with, we teach you how to dribble, because basketball is impossible without dribbling. Then we learn how to make the right throw. Don't hit the ring without a proper throw. After that, we introduce the course, explain our tactics. And then we learn how to properly defend. Without protection technology, gaming activity is impossible. Just like without tactics. We have our worked out combinations, but we are trying to introduce new ones. I study other people's matches, watch games and take new tricks, - says the coach.
Team philosophy
Training ends. On the face of each of the girls, joy and a fuse are visible: the game for them is definitely not an obligation, but a vocation. Basketball players come up to us and talk about what basketball means to them. Spoiler: basketball is a family:
- Basketball is a tactical game, similar to chess. And basketball brings up discipline, character. And teaches friendship. Even if we compete in training, we become a family off the court: we celebrate our birthdays, weddings, children's birthdays.
Ksenia Khoroshaeva basketball player, 26 years old
- I like that in basketball we play as a team, we support each other. From the game, from the atmosphere you get pleasure. You come to training, and that’s it: for two hours, the rest of the problems disappear, only the game remains.
Alena Kordina basketball player, 18 years old
I have been playing basketball since the fifth grade.
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Once again, the reverse grip provides less leverage, making your forearms and hand musculature work harder to push the weight down. This will ultimately lead to a stronger grip, making it easier to palm a basketball. The triceps muscles are important for basketball players, since they play a crucial role in shooting and passing strength.
Performing this exercise with towels also increases grip strength, which will help you palm the basketball and have more control when dribbling.
To make them even harder, try grasping a weight plate with just your fingers. This will increase the muscular endurance of your grip.
How many you can do depends largely on your grip strength. A great way to add a grip variation to a normal Pull-Up is to wrap two towels around the bar and grasp those instead of the bar. The unusual neutral grip requires more muscle recruitment in the forearms and hand musculature.
This will ultimately lead to a stronger grip, making it easier to palm a basketball. The triceps muscles are important for basketball players, since they play a crucial role in shooting and passing strength.
Weak fingers will negatively impact your ball handling and shooting. To strengthen your fingers and improve grip strength, you can perform a variety of exercises, ranging from lifting weights to dribbling drills. In addition, conditioning your digits can help to prevent common injuries -- jammed or sprained fingers -- which can land you on the bench.
Begin by crouching low to the ground and dribbling a ball 10 times with each hand.
Begin by positioning your hands in front of you at chest height and holding them 3 to 4 inches apart.
Perform 10 reps. Repeat the stretch for your left hand.
One end of the rope is tied around the middle of the stick, the second - to the weighting agent. We take the stick with both hands, the hands themselves are parallel to the floor. We begin to rotate the stick in such a way that the rope is wound and the load rises from the floor. When screwed to the end - just as slowly unwind back. Change the grip (upper and lower, wide and narrow) and the weight of the weighting agent (pro sports weights ) to get the most out of your workout. 
The sun is warming something, and such thoughts come into my head! 
Here you do not play for yourself, you have a team, you have a family. And if you foolishly make a mistake, you will let everyone else down. And it is important to constantly work on your technique, on dribbling, throwing. Don't skip workouts and don't be lazy. 
On the face of each of the girls, joy and a fuse are visible: the game for them is definitely not an obligation, but a vocation. Basketball players come up to us and talk about what basketball means to them. Spoiler: basketball is a family: 
