Basketball players need immense power and strength to be effective on the court. You need the strength to take the ball to the basket and power to leap into the air to score. The best basketball players in the world are extremely strong jumpers and this is due in no small part to incredible leg strength. You will need to develop your upper and lower body to compete at a high level.
Lower Body Exercises
Tim Grover, former trainer of NBA icon Michael Jordan, tells Tom Gilden at the "Stack" magazine website that it is important to perform certain lower body exercises quickly rather than being concerned about the number of repetitions performed. He recommends the back squat, where the barbell rests on the back of your shoulders, for 30 seconds. He also suggests incorporating a squat jump into your routine. Perform this by putting your hands on the ground and lowering your butt to the floor. Jump into the air as high as possible using your arms to propel you. When you land, immediately jump once again. You need to focus on jumping as many times as possible and as high as possible. Perform between six and 10 repetitions. The series is completed by performing a standing quad stretch where you pull the top of one foot behind you.
Upper Body Exercises
Basketball players use upper-body strength when passing, shooting and executing a slam dunk. The first upper-body exercise is the incline dumbbell press for eight to 12 repetitions. Perform this exercise by lying on an incline bench with two dumbbells. Press the dumbbells into the air and return to starting position. The next exercise is the barbell upright row. Stand with an overhand grip on a barbell and pull the weight up towards your chin. Perform 20 repetitions of this exercise. Also, pull ups build strength in the biceps. Use an overhand grip to pull yourself up over the bar. Perform eight to 12 repetitions.
Core Exercises
A strong core can lead to stronger balance, more effective body control and better performance on the court, according to the Sports Fitness Advisor website. Both exercises require a medicine ball. Stand with the ball in your hands and simply twist side to side for 25 repetitions in each direction. The second exercise is a variation of the first and is a little more challenging. Lie on the ground with your knees bent and holding a medicine ball above your head. Bring your feet off the ground and slowly twist your legs a few degrees to the left and then to the right. Again, perform 25 repetitions each way.
Considerations
Speak to your basketball coach about what exercises he believes can help your game. Every player has specific strengths and weaknesses so develop a workout program that addresses your drawbacks. Make your weaknesses into strengths. Also, performing these exercises correctly is very important so speak to an athletic trainer if you are unsure of proper form. Talk to your doctor before beginning any new workout routine.
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