How to Strengthen Your Hand Fast to Palm a Basketball

Three teenage boys (16-17) playing basketball on outdoor court
Basketball (Image: Photodisc/Photodisc/Getty Images)

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.

Step 1

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.

Step 2

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.

Step 3

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.

Step 4

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.

Step 5

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.

Step 6

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.

Things You'll Need

  • Rubber ball

  • Resistance bands

  • Hand gripper

  • Rubber band

Tip

To make palming a basketball easier, use your dominant hand.

Warning

Gradually incorporate these hand exercises to reduce your risk of extreme muscle soreness.

REFERENCES & RESOURCES
Comments
PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION

Copyright © 2018 Leaf Group Ltd. Use of this web site constitutes acceptance of the LIVESTRONG.COM Terms of Use, Privacy Policy and Copyright Policy. The material appearing on LIVESTRONG.COM is for educational use only. It should not be used as a substitute for professional medical advice, diagnosis or treatment. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse any of the products or services that are advertised on the web site. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the advertisements are served by third party advertising companies.