You need strong hands to be a successful basketball player. Even stronger hands are needed to perform basketball tricks like the professionals -- such as palming a basketball. Palming a basketball requires strength, practice, coordination and determination. There are multiple exercises you can complete to help develop strength in your hands, wrist and fingers. Using resistance bands, rubber balls and hand grippers, you can quickly strengthen your hands. For maximal results, perform exercises two to three times per day.
Warmup. Take a minute to roll your wrist in circles. Roll clockwise and counterclockwise. Warming up can help to reduce your risk of hand or wrist injury.
Complete a rubber ball squeeze. Place a rubber ball, stress ball or tennis ball in the palm of your hand. Squeeze your fingers around it as tightly as possible. Hold this position for a count of five. Relax and repeat 10 times. Complete the exercise on the opposite hand as well.
Use hand grippers. Hand grippers can be purchased at your local sporting good store and can help to strengthen your hand. Place the hand grippers in the palm of your hand and squeeze them shut. Complete this movement 10 times for each hand. Increase the resistance on the grippers for a more challenging exercise.
Complete a rubber band exercise. Place a rubber band around your fingers -- just below your nails. Spread your fingers as far part as possible. Complete 10 times for each hand.
Use resistance bands to strengthen your wrists. Grab the ends of the resistance bands and wrap them around your hands. Step on the center of the band. Position your hands so that your palms are facing the ceiling. Gently curl your wrist, hand and fingers upwards against the resistance. Complete 10 times.
Practice palming a basketball. Take five minutes a day to strengthen your hands by palming a basketball. You can develop strength while perfecting your technique.
- National Academy of Sports Medicine; Essentials of Personal Fitness Training; Scott Lucett
- Physio Advisor: Wrist Strengthening Exercises