Basketball is a fast-paced game that requires strength, agility, balance and speed to be played at a high level. Basketball players must display endurance and finesse, as well as power. The muscles of your legs, core and shoulders must be strong and flexible. A sound, basketball weight room workout will focus on all three areas. Consult your physician before you attempt to start a basketball weight program.
Front Barbell Raise
Shoulders are important muscles for handling and shooting a basketball. The front barbell raise will work the front of your shoulders. Sit on the edge of a bench, or stand with your feet shoulder-width, while holding a barbell with a palms down grip. With straight arms, slowly raise the barbell up until it is at about shoulder level. Slowly lower the bar and repeat 8 to 10 times. Use a weight that allows you to perform the required number of repetitions without having to sway your body.
Side Plank Pulses
A side plank will work your oblique muscles that are located along the sides of your abdominals. Adding a short pulse will stress the muscles a little more. On the floor, lie on your left side, then lift your body up so you are resting on your left elbow and the outside of your left foot. Your body should be rigid, and your right foot should rest on top of the left. Allow your hip to dip down toward the floor, then bring it back up. Perform up to 25 reps on each side, advises BodyBuilding.com.
Ball Twists
Conditioning the muscles of your core that help you twist is wise to avoid injury in basketball. Stand with your feet shoulder-width and pointing forward. Hold a basketball in front of your midsection with your palms facing each other. Rotate your trunk from side to side without moving your feet or your hands. Perform 25 twists in each direction. Use a medicine ball if you would like a more intense workout.
Leg Press
Load some weight plates on the leg press machine at the gym. The goal is to perform 15 to 20 repetitions. Once the weight is loaded, sit in the seat, place your feet on the platform and release the weight. Allow the platform to lower until your legs are fully bent, then press it upward until your legs are almost straight.
Medicine Ball Step-Ups
An effective way to create muscular endurance in your legs is through step-ups. You can perform step-ups with no weight, but a medicine ball will add a good amount of intensity to the exercise. Stand in front of a step or low bench, holding the medicine ball in front of your stomach with both hands. Step up onto the bench with one leg, followed by the other, then step down again. Continue for as many repetitions as you can.
Weighted Lunges
Lunges will help strengthen and stretch your legs. hips and buttocks. To perform a lunge, hold a dumbbell in each hand at your sides, then take a big step forward, so the front leg is bent at 90 degrees. The back leg should be relatively straight, and you should be on the ball of your foot. Step up with the back leg so it is even with the front, then step out with that leg, and continue until you have performed 10 to 15 reps with each leg. Add a small hop into each repetition if you want to add more intensity to the exercise.
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