5 great drills for basketball players

Although basketball is commonly referred to as a sport of physical prowess, it has two components, focusing on skill and endurance.

Every basketball player – from novice to player preparing for the NBA Finals – needs to be armed with speed, explosive power and lateral movement. It should be noted that even if players are not natural in these skills, they can improve and develop them further.

However, in order to be able to develop and improve these skills, basketball players must be able to implement a training or exercise program. These routines prepare them for the next level, make them better and push them to the status of players that bettors would want to support when betting on the NBA final odds.

The best drills for basketball players

Below are specific drills that can help you hone your skills and make you a world-class basketball player.

1. Side slits

Sometimes the old-fashioned exercise regimen is what you need. One of them is side lunges, which mimic the sport’s standard defensive movement and open up the hips and glutes muscles.

By opening and stretching them, there is a margin of freedom in the muscles while building new ones for the sustenance of this movement. The movement also helps to control the absorption of force in your knees and how to carry the weight of the body during faster, directional movements.

How to perform

  • Move to the right from a standing position.
  • Squat down on the right leg, keeping the toes pointed straight ahead and the feet flat.
  • Squat as low as you can while keeping your left leg straight.
  • Do this for two seconds and then return to a standing position.
  • Repeat this 8-10 times and switch to the other side.

2. Buttock bridge

The gluteal and hip muscles must be strengthened for better explosiveness and maximum height. Fortunately, the gluteal bridge does a combination of the two.

This exercise is usually done to help improve muscle in most of the glutes, which is very important for jumping.

How to perform

  • Lie on the floor with your knees bent perpendicular and your feet firmly planted on the ground.
  • Squeeze a towel between your knees and bring your hips together, squeezing your glutes.
  • Only your shoulders and feet stay on the ground, and the rest of your body rises when your hips are pressed.
  • Lower the hips to the floor without touching and repeat about 8-10 times.

3. Romanian Deadlift

Basketball is a game of endurance and explosiveness. Therefore, the ability to jump from the hips rather than the knees is required.

One of the exercises to achieve optimal explosiveness is the Romanian deadlift, as it affects all the muscle groups that contribute to being a better basketball player. Romanian deadlifts also help condition the glutes, back, and hamstrings.

How to perform

  • Stand with your feet apart, holding a dumbbell on each side.
  • Hold a dumbbell on each side, keeping the weight on the backs of your feet.
  • Shift your hips back, lowering the dumbbells as far as you can while keeping your back straight.
  • This will trigger the hamstrings and glutes as you return to standing.
  • Do this continuously for 8-10 times.

4. Fingertip thrusts

Whatever your activity on the court, your fingers play a crucial role and, incidentally, take a serious beating during basketball games.

At your fingertips shoesyour upper body and core strength increase, your digits are strengthened, and you become a better basketball player overall.

How to perform

  • Adopt a push-up position. This position can be a wide or narrow grip.
  • Anchor your body weight on your fingertips instead of your arms
  • Keep your back, arms, torso, neck, and hips steady and straight as you descend.
  • Push up and repeat continuously.

5. Physioball leg curl

This drill helps strengthen your core, back, and hamstrings, which are essential for stabilizing and rotating your body during basketball. Training should be done at the end of the exercise program, as it is slower and can be done on the floor.

How to perform

  • Lie down on the mat and place your hips on a physical ball so that your legs are pointed in front of you.
  • Keep your core and hips elevated and roll the ball towards you.
  • Your knees are still bent and the ball is now under your feet.
  • Do this continuously for about 10-2 times.
  • Other exercises include jump squats, bent knee jumps, overhead reach jumps, uphill sprints, pull-ups, dumbbell presses and many more.

The essential

Basketball players should incorporate these drills into their training schedule. It keeps them active and fresh and makes them free from injuries in the knees, back, torso and associated ligaments.

Also, be sure to wear a proper and proper fit or gym equipment. These include footwear, as your ankles and feet need to remain stable during speed training.

However, the race is a marathon and not a sprint. Be sure to pace yourself, giving yourself 24-48 hours for your body to recover before working the same muscle compartments.

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