Contrary to what most people think, there are no particular firm requirements for being a basketball player. While having long limbs and being tall helps in defense positions, anyone is free to play basketball.
Suppose you have developed an interest in basketball after interacting with it on different sports platforms and betting platforms like Uptown Pokies. In that case, there are ways you can build your capacity to play the sport. For instance, you should have explosive power and lateral speed. You should also know how to dribble properly, pass, and shoot.
Training and exercise can go a long way in helping you meet the speed, power, and movement demands of basketball without getting injured. Here are some exercises that can improve your game.
1. Bench Press
The bench press is recommended for upper body strength training. The exercise is prevalent in many sports and is excellent for developing strength in the shoulders and the chest.
The correct form is very critical in this exercise as it sets the right tone to build upper body strength. The wrong form can stifle your ability to enhance your muscle development and strength as it sets a low ceiling.
Bench presses are pretty straightforward. You lie on your back on a flat bench, pressing your feet on the ground while keeping your hips on the bench. While maintaining a fixed spine position, gradually lift the dumbbells or the bar off the rack.
2. Front Squats
One of the most critical exercises for basketballers is the front squats. They are recommended for leg and core strength. Good basketballers have a solid base which allows them to maintain balance. On top of strengthening your core and legs, it will equip you with biomechanical alignment for a great playing posture. Core strength is critical as that is where basketball players’ explosiveness and power originate.
To do front squats the right way, get a pair of dumbbells and stand with the distance between the feet wider than your shoulder width. Raise the dumbbells and get into a squatting position keeping your back straight, elbows in a parallel position to the floor, and your chest upright. Squat until your knees are 90 degrees, then resume the initial position.
3. Side Plank Leg Raise
Leg exercises like side plank leg raises are good for strengthening the hips and the backside. Professional basketballers do them for core strength. Adding the training to your routine can help you improve the game.
The exercise is done by lying on the side with the legs straight and the upper arm and leg raised for stability and keeping the hips in place. You should also ensure the toes of your elevated foot point downwards. How does this help? By turning the toes downwards, the core and gluteus medius are strengthened.
Traditional pushups are great for strengthening the upper body. Pushups are known for building the shoulders, pectoral muscles, and triceps. The exercise will strengthen the abdominal muscles and the lower back and improve your ability to move off the ball.
The best way to do pushups is to lead with the chest. Maintain a stable and flat torso when doing pushups, moving towards the floor, and then back up. The exercise allows you to access your full range of motion, which is necessary when playing basketball.
Basketball involves a lot of motion as the players are required to disrupt the defense and also free up players. Without the exercise, you will likely be weaker and slower than the opponents.
Other types of pushups like clapping, diamond pushups, and one-handed pushups would work great too.
5. Line Hops
Basketball players need quick and light feet to perform well in the games. Line hops are excellent exercises for helping basketball players, and they also help the players’ coordination.
Players who do line hops tend to control and coordinate their limbs without staring at them. In basketball, players need to be able to coordinate their movements running, shooting, and jumping. The exercise prepares them to do all that with a low likelihood of suffering an injury.
The best part is that the exercise is pretty simple to do. To get started, draw an “X” on the floor. Hop on the lines quickly while changing the directions for about 30 seconds, rest for 30 seconds, and do another set of jumps.
6. Lateral Skater
Lateral exercises are good for basketball players, and skaters are one of them. They are effective in developing motor control and the much-needed explosive power. Experienced basketball players know that lateral skater exercises are vital to preventing the game’s tearing, spraining, and other injuries. They work the hamstrings, calves, and quads and strengthen the pelvic girdle, enhancing your overall game.
How do you do it? The exercise is done by standing with feet close together. Bend at the waist keeping the knees and arms bent slightly. Jump off your right foot, landing on your left foot while maintaining the position. Reverse the jumps and perform them with equal counts on each leg. The exercise will get easier with time.
Focused training is essential for any sport. Not only does it strengthen the core muscles and enhance speed, but it also reduces the potential of injuries. Bench presses, pushups, lateral skaters, line hops, and side planks are some of the exercises you can perform to prevent injuries like sprained ankles and back issues.