Basketball requires an adequate level of strength and conditioning in order to jump, change directions and sprint effectively during competition. Players of all levels and skills will typically incorporate strength-training exercises into their workout routines. The equipment available in a fully equipped weight room offers a variety of exercises that will improve athletic performance in the sport of basketball.
Squats
Squats are the most effective exercise to build strength in you legs. You can either use a barbell on your back, hold dumbbells at your side or cross your arms over your chest if not ready to add additional resistance.
To execute, stand with your feet shoulder-width apart. Bend your knees and lower yourself as if you were sitting down until your thighs become parallel with the floor. Raise yourself back up to the starting position.
Lunges
Lunges are another quality exercise for the legs because they work the legs while in a staggered stance, or when one foot is in front of the other. This is a common position an athlete will get in while playing basketball. Just as with squats, lunges can be completed with a barbell on your back, dumbbells to your side or without any additional resistance.
To execute, stand with feet shoulder-width apart. Take an exaggerated step forward and bend your front knee until the front thigh becomes parallel to the floor. Push yourself back up to the starting position. Repeat with the other foot.
Bench Press
The bench press improves chest strength, which is necessary to shoot, pass and dribble the basketball effectively.
To execute, grip the barbell with hands slightly wider than shoulder width. Lie flat on the bench with your feet flat on the floor. Lift the barbell off the rack and hold it with straight arms above your eyes. Lower the bar slowly towards your chest. It should gently touch the nipple line before you push the bar back up over your eyes again.
Lat Pulldown
Lat pulldowns develop the latissimus dorsi musculature, which are muscles in the back that are used to pull down rebounds.
To execute, sit at a lat pulldown pulley machine and lock your knees underneath the knee pad. Grip the bar outside the shoulders with palms facing away from you. Pull the bar down slowly in front of your face until it gently touches the top of your chest. Control it back up and repeat.
Hang Cleans
Hang cleans is a compound, explosive exercise that not only develops leg strength, but improves leg power. They should be completed only after some level of leg strength has been developed, and it's recommended for beginners to seek supervision before performing.
To execute, stand tall with feet slightly wider than shoulder width. Grip a barbell with hands slightly wider than shoulder width and allow the barbell to hang down in front of you. Bend your knees slightly so that the bar hits you at about mid-thigh. Jump directly upward and shrug your shoulders, pulling the barbell upward and allowing your elbows to flare out to the sides. Catch the barbell on your shoulders as you land in a squat position. Once you hit the bottom of your squat, stand up to return to starting position.
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