Basketball

Do What Other Hoopers Won’t Do!

Need more exposure from scouts?

Make sure you develop all the building blocks to play the game at an elite level.

Most basketball players will only train on the court to develop their skills, but if you want to be exceptional and separate yourself from others, you must also hit the gym.

Here are 8 exercises that will make you a dominant basketball player every scout will notice. 

SQUAT

The Squat is a lower body strength exercise that will make you generate more force to the ground which will improve:

  • Your vertical jump to dunk and take the rebound on top of your opponent 
  • Your acceleration to run up the court 
  • Your resilience against lower body injuries caused by landing or change of direction to remain game ready 

Also, it is essential to strengthen your squatting pattern because it is similar to a defensive stance where you have to play with your hips low and an upward torso in order to have a lockdown defense.

DEADLIFT

Like the Squat, the Deadlift will improve your vertical jump & acceleration by strengthening your posterior chain (Glutes & Hamstrings). Most basketball players are stuck in a position where they are forced to load their thighs (Quadriceps), lower back and their calves which will make them struggle to hold optimal basketball positions (in offense & defense) and it could cause the common issue of knee pain. If you get knee pain, building strong Glutes & Hamstrings can help your relief against knee pain to play a full game.

LUNGES

Performing Forward Lunges will improve your change of direction to create separation between you and the defender for an open jump shot. This exercise is similar to a pullback dribble and a drag stop: you step in by planting your whole foot on the ground, however, you stay in an upward posture since you must stabilize the movement with some weights. It is an important exercise to implement in your athletic development program because most knee injuries occur when you are not able to decelerate efficiently. 

ROWS

Rowing exercises develop your upper back strength which is important for ball handling, shooting, rebounding & to handle the physicality of the game. Performing single arm exercises will narrow the strength imbalance of your arms so you are able to shoot & pass efficiently with your non-dominant hand whenever you are forced to use it in a game.

PUSH UP

The Push Up will have a direct impact on your Chest pass which will give you an edge in setting up a fast pace offense. It is a great fundamental exercise that teaches how to move your body with Core & Shoulder Stability to withstand the physicality of the game. For this reason, we recommend performing Hands Elevated Push Up instead of Knee Push Up, if you have problems performing them with your hands on the ground. 

PALLOF PRESS

The Pallof Press is a Core Stability exercise that strengthens your body to resist rotational forces. This will help you maintain possession of the ball whenever an opponent is trying to strip the ball away from you and it will prevent lower back injuries. To reap as much benefit as possible from this exercise, make sure you keep your hips even and that you push your arms straight forward. You have the option to use a cable machine or a super band depending on the equipment you have at home.

Becoming an elite basketball player requires a training regimen that most basketball players are not ready to follow regularly. With the exercises mentioned above, scouts will notice your potential to greatness. Are you ready to reach your potential? Contact us if you are looking for guidance to develop your athleticism for basketball.  

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Basketball

How Do I Increase my Vertical?

Whether you are able to touch or go above the rim as a basketball player, we always strive to jump higher to separate ourselves from the competition.

 

The formula for success:

JUMPING MECHANICS + ATHLETIC DEVELOPMENT= INCREASED VERTICAL JUMP

JUMPING MECHANICS

Jumping is a skill; like any other basketball skills (Shooting, Passing, Rebounding, etc.), you need to put in practice time to learn and refine your technique to jump at your full potential.  Since there is a decent volume of jumping in your sport, you should see some improvement in a short time span.

There are 3 jumping techniques that are approached with different biomechanics:

  1. Standing Vertical Jump
  2. Running Jump with Double Leg
  3. Running Jump with Single Leg

To understand how to approach each jumping technique, look at NBA Players dunking during games and try to apply those techniques with the same coordination & rhythm.

ATHLETIC DEVELOPMENT

Performance training will contribute to your vertical jump increases by developing your capacity of generating power and speed. In addition to the power increases, the strength gained in the gym will help you become more resilient to lower body injuries.

In your athletic development program, there should be components of:

  • Squat, Deadlift and their variations
  • Plyometrics (Single Leg, Double Leg)
  • Medicine Ball Throws
  • Olympic Lifting

Whatever tool you are using, make sure you move with intention and generate power by extending through the ankles, knees, and hips! (#AllHipsAllDay)

In bringing it all together, applying these two variables from the above-mentioned formula with CONSISTENCY, you will see a dramatic increase in your vertical jump which will help you play above the rim and dominate the game.

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Basketball

Preventing Ankle Sprains in Basketball

No sport produces more ankle injuries than basketball.

An athlete wearing high-tops and/or tape may provide an illusion of temporary support but will not sufficiently create ankle mobility and stability in order to be able to handle the stress of such sport. Perhaps there are other factors that need to be taken into consideration.

              Let’s talk a bit about some stats.

  • According to ACSM, 25,000 Americans suffer from an ankle sprain each day (9 million annually). Ankle sprains account for almost half of all sports injuries.
  • 41% of all sports related ankle sprains are basketball related, according to the Academy of Orthopaedic Surgeons
  • The treatment of ankle sprains in the U.S. costs more than $2 billion each year
  • Of the 740 players randomly assigned to wear lace-up ankle braces, 27 suffered an ankle sprain or fracture over one basketball season.  Once the ankle “goes,” McGuine said, a brace may not do anything to limit the severity of the injury.

SOURCE:  American Journal of Sports Medicine, online July 27, 2011; Timothy A. McGuine, PhD, ATC, UW Health Sports Medicine Center, 621 Science Drive, Madison, WI 53711

Prevention Tools

In the sport of basketball, athletes are constantly jumping and changing directions, therefore injuries of the lower body seem inevitable. That doesn’t have to be the case.


Over the last thirty years, shoe manufacturers have designed shoes with the idea that they protect the feet and ankles. Unfortunately, the layers of foam and padding within the shoe, combined with athletic tape, often inhibit proprioception. Proprioception is the system of pressure sensors in the joints, muscles, and tendons, which provide the body with information to maintain balance.


This isn’t to suggest you should abandon your sweet kicks but rather perform certain drills (see below) that can help restore that proprioception and reduce your risk of injuries.

Step 1
The lower body is the base our foundation, therefore it is very important to make sure the quality of our fascia and muscles are good. To relieve any tightness and scar tissue, use a foam roller, stick or massage (lacrosse) ball. The more uncomfortable it is, the more the muscle needs to be massaged. On sore spots, pause to help release the knots and roll back and forth in different angles to cover the muscle. This increases mobility range and also helps blood flow for much needed repair.


Step 2
Let’s work on some mobility and proprioception in order to stabilize and strengthen the muscles around the ankle. Athletes who suffer from recurring sprains don’t necessarily have weak ankles—they can be very strong but lack balance because their proprioceptors have been damaged from the initial injury.


To reconnect that proprioception, it is important to do single-leg balance work. Use an unstable surface such as an Airex© pad, folded yoga mat or towel that measures around 4” to 5” high. It should be enough to create some instability while standing on one leg. Barefoot or in socks is also more effective.


*For an added challenge, change your head position or close your eyes—anything to help reactivate your proprioception.

The video below is a great indicator of how much range you should have in your ankles within the sagittal, medial and lateral planes. The further you place your foot from the wall without lifting your heel, the greater the range you have and will acquire. Perform 3 sets of 5 reps in each direction.

https://youtu.be/YQfazaoIQ3E

https://youtu.be/YQfazaoIQ3E

These exercises should increase stability and mobility in the ankles. If the sprains reoccur, then we need to look at what’s going on in other areas (ex. hips, knees…). Getting out of the tunnel vision approach and assessing other dysfunctions or finding the modes of compensation, can possibly bring to the forefront a solution to the lack of mobility or stability.

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