Helena Frye
Weighted basketballs, also known as heavy balls, are basketballs that are regulation size but weigh more than a standard basketball. They are used as training tools to strengthen the fingers, wrists, forearms, and upper-body muscles. The added weight forces players to put more effort into dribbling, passing, and shooting, which can lead to improved ball handling, passing skills, and shooting accuracy. While some people argue that the same results can be achieved by dribbling a slightly deflated basketball, weighted basketballs offer a convenient way to add resistance and improve skills for players of all levels.
| Characteristics | Values |
|---|---|
| Weight | 2.8–4 pounds, typically 3 pounds |
| Size | 29.5 inches in circumference, regulation size |
| Benefits | Improved dribbling, passing, shooting, and ball-handling skills |
| Muscle Groups Targeted | Fingers, wrists, forearms, and arms |
| Suitability | Beneficial for basketball players of all levels |
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What You'll Learn
Improved dribbling strength and speed
Weighted basketballs are a highly effective way to improve your overall basketball performance, especially dribbling strength and speed. The extra weight forces you to put more effort into your downward motion when dribbling, strengthening your wrists, forearms, and fingers. This, in turn, improves your dribbling speed and control.
Using a heavy basketball during dribbling drills can help you build wrist and forearm strength. Weighted balls can help you push the ball up the court with confidence and control. The extra push is necessary to have the ball return to the desired dribbling height.
Training with a heavy basketball can also improve your passing skills. The added weight makes you stronger, enabling longer and faster passes with improved accuracy. It can also help you transition quickly from dribble to pass.
It is important to note that weighted basketballs should be used in conjunction with other drills and a normal basketball. Using a weighted basketball every practice or during the off-season can help you reap the benefits. However, it should not be overused, especially in shooting practice, as it may affect your shooting form and mechanics.
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Wrist and forearm strength
Weighted basketballs are a great way to build wrist and forearm strength. They can weigh up to 3 lbs, which is more than double the weight of a typical basketball. The added resistance forces you to use your arms more, thus building strength in these areas. It is important to be mindful of your shooting range and not to compromise your form when using a heavy basketball. You can also use a heavy medicine ball to shoot at a brick wall to build wrist strength, but be careful as wrists are very easy to injure.
There are many other exercises that can help strengthen your wrists and forearms. Fingertip push-ups are one of the most effective exercises, executed like traditional push-ups but with your fingertips supporting your body weight. This will build dexterity in your wrists and fingers, and also help develop fast-twitch fibres in your shoulders, chest and arms. Wrist curls with dumbbells are another great way to build strength. Sit in a chair with your forearm supported on a table, and slowly rotate your hand so your wrist and palm are facing down. Hold this position, then slowly turn your hand back to the starting position. Repeat for two to three sets of 10 to 15 repetitions.
You can also try the waving goodbye drill, which will increase wrist strength, flexibility and dexterity, as well as muscle memory. Place your arms in front of you, forming an L shape with each arm, and lock your elbows in place. Snap your wrists back and forth as quickly as possible for one minute. Ball handling drills with a regulation basketball can also strengthen your wrists, such as the figure-8 dribble, spider dribble, weak-hand dribble and continuous crossover dribble.
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Passing and ball handling
Weighted basketballs are an effective way to enhance your passing and ball-handling skills. They are designed to be heavier than regular basketballs, typically weighing around 3 pounds, and are used as a training tool to develop strength and control. The added weight creates resistance during practice, which helps build muscle memory and improve passing abilities.
When practising with a weighted basketball, it is important to focus on proper technique to avoid straining your joints and muscles. The drills should be done in repetitions, switching between the weighted ball and a normal basketball, to improve your passing and ball-handling skills. For example, you can start with a combination of moves such as crossover, between the legs, and behind the back while stationary with wide feet and bent knees. This helps improve your ball control and dribbling skills, making you more agile and quicker with the ball in your hands.
Weighted basketballs can also help improve your passing strength and accuracy. The added resistance makes it harder to throw passes, but when you switch back to a normal basketball, you will be able to pass faster and with more precision. This is because the heavier ball strengthens your fingers, wrists, and forearms, giving you a tighter handle on the ball. It also helps you transition quickly from dribbling to passing, improving your overall ball handling.
Additionally, weighted basketballs can improve your pass-receiving skills, such as touch and soft hands. The similarity in bounce between a weighted and a normal basketball allows you to read bounce passes and become accustomed to receiving and sending balls off the court. This helps you develop a better feel for the ball and improves your overall ball handling abilities.
Weighted basketball training is a valuable tool for basketball players of all levels, helping to enhance their passing and ball-handling skills through the creation of resistance and the development of muscle memory, strength, and control. By incorporating weighted basketball drills into your practice routine, you can expect to see improvements in your passing and ball-handling abilities on the court.
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Shooting and rebounding drills
Weighted basketballs are an excellent tool for basketball players of all levels to improve their skills. They are the same size as a regular basketball, with a similar look and feel, and are typically only twice the weight of a conventional basketball, ranging from 2.8 to 4 pounds.
Mikan Drill Series
Add resistance training to the Mikan drill series to help train your layup and rebounding around the rim. Remember to use the weighted ball in repetitions, followed by a normal basketball, to maintain form and avoid developing bad habits.
Dribble Tunnel Drill
The dribble tunnel drill helps you learn to push the ball up the court with confidence and control. The added weight of a heavy basketball will help build wrist and forearm strength, as well as improve your dribbling technique.
Passing Drills
Weighted balls can help you build arm strength and improve your passing skills. They can also help you develop soft hands and improve your ability to receive passes off the court.
Basic Box Out Drills
This drill is excellent for youth and beginner players. Each player lines up with a ball. They then walk up to the block, throw the ball underhand off the backboard, jump as high as they can, and rebound the ball. This drill helps with jumping, timing, getting hands up, and chinning the ball.
4-on-4 Rebounding Drill
This drill is run 4 on 4, with offensive players outside the three-point line and defenders in the key. The defenders slide from side to side, and then one specific defender closes out on a shooter. The players must communicate, box out, and pursue the rebound. This drill helps players improve their communication, boxing out, and rebounding skills, as well as their three-point shooting.
Competitive Rebounding Drill
This drill involves two groups of players, each with two offensive and two defensive players. A coach or player shoots the basketball, and the players battle to secure the rebound. If the defensive team rebounds, they get a point, and if the offensive team rebounds, they get a strike. After three strikes, the teams switch places. This drill encourages players to make contact and pursue the basketball aggressively.
Rotating Teams Rebounding Drill
This drill starts with one offensive player and one defensive player on each of the high post elbows. A coach or player shoots the basketball from the top of the key. The players then work to establish the best position for the rebound. The drill ends when a player secures the rebound. The teams switch roles after the offensive team secures three rebounds. The goal is for the defensive team to get as many rebounds as possible.
Additional Tips
Remember, when using a weighted basketball, focus on skill development and be mindful of your shooting range. You don't want to compromise your form. Additionally, for beginners, it's recommended to learn the fundamental skills of the game first before incorporating weighted balls.
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Progressive load training
The goal of progressive load training is to maximise results and avoid hitting a plateau by continually challenging the body. By progressively overloading the muscles, they are forced to break down, rebuild, and become stronger. This type of training can be applied to any exercise, including strength training and cardiovascular endurance exercises.
When incorporating progressive load training, it is important to do so gradually to minimise the risk of injury. Working with a certified personal trainer can help ensure that proper form and technique are used, and that the progression is safe and effective. It is also important to listen to your body and progress at a comfortable rate. Recovery or deload weeks should be incorporated into the training program to balance muscle stress and recovery.
Weighted basketballs are an example of a tool that can be used to incorporate progressive load training into basketball practice. They are slightly heavier than a regular basketball, typically ranging from 2.8 to 4 pounds, providing added resistance. This increased weight can help build wrist, forearm, and finger strength, as well as improve dribbling, passing, and ball-handling skills. It is recommended to use weighted basketballs at the beginning of practice for skill development and to alternate with a regular basketball to maintain proper form.
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Frequently asked questions
A heavy basketball, also known as a weighted basketball, is a basketball that is regulation size but weighs around 3 pounds instead of the usual 22 ounces.
Using a heavy basketball can help strengthen your fingers, wrists, forearms, and upper-body muscles. It can also help improve your dribbling, passing, and ball-handling skills.
Heavy basketballs can be beneficial for basketball players of all levels, from beginners to professionals. However, it is recommended to learn the fundamental skills of the game first before incorporating heavy basketballs into your training.
