The hamstrings play an important role in many aspects of basketball, including jumping and running, and can be strengthened and toned using several types of exercises, such as the seated leg curl, reverse lung, front leg raise and split squat. Strengthening your hamstrings will improve several aspects of your game, including your vertical leap, and can help reduce the chances of injury.
Seated Leg Curl
The seated leg curl targets the hamstrings and requires the use of a seated leg curl machine, which is commonly found in weight rooms and fitness centers. Adjust the machine’s lever to accommodate your height. Sit on the machine with your back flat against the backrest and then place the backs of your lower legs, a few inches below the calves, on top of the padded lever. Place the lap pad against your thighs just above the knees and secure the pad in place. With your legs fully extended in front of you, point your toes and then, while exhaling, slowly pull the lever toward the back of your thighs by flexing your knees for as far as you are able. Hold the position for a second and then return to the starting position, exhaling as you go. Repeat for up to 10 repetitions. Keep your upper body stationary at all times during the exercise.
Reverse Lunge
The reverse lunge is a hamstring-strengthening exercise that will effectively work these muscles. Begin in a standing position with your feet at shoulder width. Slowly move your right foot backward while putting your weight on the right leg as you touch your right knee lightly to the ground. Place your body weight on the left leg as you return to a standing position. Keep your body straight during all phases of this exercise. Change legs and repeat the process. Perform up to 10 repetitions for each leg.
Front Leg Raises
You can also work your hamstrings by doing a few sets of front leg raises, which require the use of a chair or other solid stationary object. While standing with the chair on your left side, grasp the back of the chair with your left hand to provide balance during the exercise. Begin by swinging your right leg forward while keeping it straight. Follow the downward swing through behind you for as far as you are able, continuing to keep your right leg straight. Repeat this motion for up to 10 times. Change legs and repeat process for the other leg.
Split Squats
Split squats are effective for working the hamstrings in basketball players, especially because they involve jumping, something that players do often during a game. From a standing position, jump into a split-leg position with your left leg forward and your right leg back. Lower your hips slightly and flex your knees as you land in the split-leg position. Immediately reverse direction after landing in one split-leg position by standing up and jumping again, but with your leg positions reversed. Perform up to 10 times for each leg.
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