Basketball is often thought of as a finesse sport. And though a certain amount of grace and agility are required to be a successful basketball player, explosiveness also is a necessary trait, meaning you need strong hips, knees, ankles and a stable core. Medicine ball exercises can help youth basketball players develop the strength, stability and explosiveness needed to compete.
Single-Leg Squat
The exercise works many major muscle groups and helps improve balance. Stand with your feet shoulder-width apart. Take the medicine ball and hold it out in front of you with your arms completely extended. Lift your right leg off the ground by slightly bending your right knee and holding it out in front of you. With all your weight now on your left leg, slowly squat down until your thigh is parallel to the ground. Keep the medicine ball and right leg in front to help maintain balance. When your thigh is parallel to the ground, explode back up to the starting position. Repeat this movement 10 times or until you can do no more, then perform it with your right leg. If done correctly, it will increase strength in your gluteus and hamstring muscles. Both muscles play a crucial role in jumping and other key basketball movements.
Woodchoppers
Woodchoppers can strengthen your core muscles, specifically the lower back. A stronger core will lead to better balance and body control. Start with your feet shoulder-width apart and your knees slightly bent. Hold the medicine ball directly over your head with your arms straight. Swing the ball forcefully down between your legs, making sure to keep your arms straight. Explosively swing it back up to the starting position. Next, start with the ball over your head and slightly off to the left side. Swing the ball down toward your right foot and again forcefully lift it back up to the starting position. Do the same with the ball to the right side of your head. This time, swing it down toward your left foot before bringing it back to the starting position. Try to repeat each of these movements 10 times or until you can no longer do them.
Extended Rotations
This is a core exercise performed in a defensive stance. It will help players feel strong in their stance and improve endurance. Start with your feet shoulder-width apart, knees slightly bent and back straight. Hold the medicine ball directly out in front of you. Using your abs, swing the medicine ball to the right side while simultaneously flexing your right hip and extending your left hip. Then, explode back to the starting position, pause for a second and swing the ball to the left side. Your left hip should be flexed and your right hip extended. Again, explode back to the starting position. Repeat this exercise 10 times to each side or as many times as possible.
Crossover Lunges
This exercise requires flexion of nearly all the major muscles used in basketball. If performed correctly, it can work the core, hips and gluteus muscles. Start by standing with your feet at hip-width. With your right foot, take one step back so your stance is staggered. Hold the medicine ball directly out in front of you. While keeping your back straight, bend at your knees and slowly lower your body until your left thigh is parallel to the ground and your right knee is touching the ground. While your body is being lowered, simultaneously reach the ball down to your left side and touch the ground with it. Explode back up to the starting position. Repeat the same movement, except this time reach the ball to your right side. Repeat the exercise so the ball touches the ground 10 times, five on each side, then switch, so your right knee is in front and your left knee is the one touching the ground.
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