Basketball is a physically demanding sport which asks for endurance, agility, speed and most importantly strength. Having a strong frame with good stamina works as the key factor for a good performance. Whether its for dribbling or grabbing rebounds, players need to showcase good strength. Today, in this blog, we will cover 5 effective exercises which will help basketball players to build a strength targeted training regime.
Basketball is a physically demanding sport which asks for endurance, agility, speed and most importantly strength. Having a strong frame with good stamina works as the key factor for a good performance. Whether its for dribbling or grabbing rebounds, players need to showcase good strength. Today, in this blog, we will cover 5 effective exercises which will help basketball players to build a strength targeted training regime.
Squats
● Stand straight with your feet shoulder-width aside.
● Keep your chest up, maintain your backbone posture straight, and then pull your shoulders back.
● Now start moving by pushing your hips back and bending your knees.
● Lower your frame till your thighs are parallel to the floor or as little as your flexibility allows.
● Push through your heels to go back to the beginning posture.
● Do 8-12 reps in 3 sets.
Deadlifts
● Stand while keeping your toes at hip-width distance, with a barbell in front of you.
● Bend at your hips and knees to bring your torso down and hold close the bar with an overhand grip.
● Keep your back erect then chest up as you carry the bar by extending your hips and knees.
● Then, stand up slowly with the barbell.
● Place the barbell back to the ground while lowering your body with managed movement.
Bench press
● Lay down on your back on a bench while keeping your feet on the ground.
● Hold the barbell with your palms slightly wider compared to your shoulder-width distance.
● Bring the barbell to your chest at the same time as retaining your elbows at a ninety-degree angle.
● Now bring the barbell again to the starting position.
● Begin with performing 3 sets with 8-10 reps.
Lunges
● Stand while widening your feet.
● Now keep your one foot ahead and then bring your body down till your knees come at a ninety degree angle.
● Now, put pressure on your front foot heel to come back in the initial position.
● Begin by doing 3 sets of 10-12 reps.
Pull Ups
● Hang from a pull-up bar with your hands going through faraway from you and your hands shoulder-width aside.
● Bring your body above in the direction of the bar by pushing your shoulder blades together.
● Lower your frame back down slowly.
● You can begin with 3 sets with the maximum number of reps you can execute.
Conclusion
For basketball players, physical health plays an important role in their performance.Therefore, building good body strength is a must-have factor to excel in the court. And exercises like squats, lunges, pull-ups, deadlifts and bench press provide a targeted way of making your muscles stronger. In the blog, you can find the potential benefits of each exercise with the right guidance to do the exercise. Make sure to maintain a good posture to avoid any injury.
