Strength Training for Basketball
Strength training is an important part of becoming a better basketball player, especially during the off-season.
Be sure to check with your doctor, parents, or coach before beginning any strength training program or workout routine.
Strength training with traditional weights is an important part of any good basketball training program. But with all the new equipment, and new training techniques available today, weight training as it was done 15 or 20 years ago is truly a thing of the past.
In addition to the traditional weight lifting exercises, there are a variety of sport-specific exercises and techniques you should include in your strength training workouts.
- Bench press
- Use power during
the exertion part of the exercise
For example, say you're doing bench presses. Once you bring the weight down to just above your chest and are about to push the weight away from your body, do so with power. Don't just raise the weight, raise it like you are pushing against something, and trying to push it away as quickly as possible. Again, don't jerk the weights, but use a controlled, yet powerful motion to build strength and power.
- Emphasize full
range of motion
If you only go through part of the motion, you're not utilizing your muscles completely. The best way to strengthening your muscles, and keeping them lithe and flexible, is to train through the full range of motion.
- Balance exercises
Doing certain exercises on an exercise ball (to help strengthen your abdominals and body balance), or using a BOSU balance trainer, are amazingly effective ways to help train your overall body (as a unit), and work on your balance. As your body adjusts, compensates, and focuses on keeping you on balance throughout the exercise, you're actually building strength and body balance.
Doing balance-based exercises is a MUST for any serious basketball player. To read more about these types of exercises, check out our Core Training page.
- A health club or fitness center usually has all the basic free weights and machines. In addition, most high-end clubs have things like exercise balls, BOSU balance trainers, agility bands, etc.
- Most high schools, junior colleges, and universities have training rooms for their athletes.
- Many of my clients train at home, with free weights, Universal machines, or even a Bowflex machine.
- If you don't have access to any type of training facility, you can do push ups, sit ups, and various other exercises to help build strength.