The game of basketball requires speed, power and endurance from its players, but those physical traits can be built in plenty of places beyond a gym or weight room. Basketball players can build strength and explosiveness through exercises using only their own body weight, mimicking some of the game's most essential movements.
Squat Jumps
Squat jumps develop the kind of strength and explosiveness that will improve the performance of any player at any position. By forcing a player to leap high into the air using the power in his lower body, squat jumps simulate the same on-court movements of rebounding and jump shooting, while also adding an element of explosiveness that can improve a player's first-step quickness. To perform a squat jump, stand with your feet shoulder-width apart and slowly lower your body into a squat position, with your hamstrings parallel to the floor. From this position, jump in an explosive motion as high as you can, using your quads and hamstrings for power and your core muscles for stability. Land with your knees slightly bent and repeat for sets of 15 to 20 reps.
Split Jumps
Split jumps employ the power muscles of the lower body much like squat jumps, but add an extra element of agility. Split jumps teach a player to jump off one foot, just as she would on the court when shooting a layup or blocking a shot after sprinting across the court. To perform a split jump, step forward with one foot and lower your body into a lunge position, with your back knee about two inches off the ground. From the lunge position, leap high and alternate leg positions as you lower to the ground, landing with your opposite leg forward. Again lower to the lunge position and keep repeating the movement, alternating to each side on every rep, for 15 to 20 reps.
Pushups with Hand Claps
Pushups have long been a staple of basketball practices, whether as conditioning or punishment, but adding a small twist to the time-tested exercise can add an extra level of explosiveness and coordination. To perform the hand clap pushup, lower your body into the pushup position with your hands at shoulder width and feet together, then explode high off the ground, clapping your hands together as you rise. This slight variation works the shoulders and triceps harder, providing useful strength for shooting, passing and ball handling. Replace your hands in the pushup position as you lower back to the ground and repeat for 10 to 15 reps, adding more reps as you develop strength over time.
Single-Leg Anterior Reach
Many basketball players associate core strength with exercises like situps or crunches, but the single-leg anterior reach builds core strength and balance through full-body movement, more closely simulating a basketball game environment. To perform this exercise, stand on one leg with your knee bent slightly, then reach forward to extend both arms, with your upper body and opposite leg parallel to the ground. Slowly return to a standing position, keeping your abdominal muscles tight to stabilize your whole body. Repeat this exercise, which simultaneously utilizes the abs, obliques and hips, on both sides, performing two or three sets of 10 to 15 reps.
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