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How to make your hands stronger 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

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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
  • BasketballCoach.com: Basketball Ball Handling Drills - Perfect Ballhandling
  • 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.

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 repelled...

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 THE STRENGTH OF THE MUSCLE OF THE WRIST

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 muscles 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 shortening of the muscles 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.

SPEED EXERCISES

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.

Hand and finger strength can be monitored using the Dynamometer.

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