Amanda Knapp
Palming a basketball is a skill that requires strong fingers and a lot of grip strength. It is a technique used by pro basketball players to handle the ball with increased confidence and control on the court. While some people may find it challenging due to their hand size, others can achieve it with proper technique and hand strength. So, how long does it take to palm a basketball? The answer depends on the individual's hand size, strength, and dedication to practice. Some sources suggest that specific exercises and drills can help one achieve this skill in a few weeks, while others emphasize that mastering the art of palming a basketball takes time and consistent practice.
How long does it take to palm a basketball?
| Characteristics | Values |
|---|---|
| Hand size | At least 7.5 inches in length and 8 1/4 inches in span |
| Grip strength | High |
| Exercises | Finger stretches, pull-ups, fingertip push-ups, win pokes, plate pinch gripping, ball squeezing, wrist extension, claw position |
| Time to achieve results | Varies depending on the individual's hand size, strength, and practice |
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What You'll Learn
Ball control and grip strength
To palm a basketball, place your thumb on the straight groove that runs around the middle of the ball, and position your other four fingers on the groove just above the centre groove. Grip the ball using the fingertips of your thumb, index, middle, and ring fingers. Note that your fingertips should be doing all the work, and your palm may not even touch the ball. To build finger strength, practice squeezing your fingertips into the ball for a few minutes every day.
To improve your grip strength, you can try exercises such as pull-ups, fingertip push-ups, and plate pinch gripping. For the latter, grip two 5-lb plate weights together, with your thumb on one plate and your fingers on the other. Hold the plates together for 20 seconds. As this becomes easier, increase the weight. For an added challenge, try gripping the plates using just your thumb and pinky.
Another exercise is the barbell reverse grip curl. Attach a straight curl bar to a cable and adjust the height so it is at the top of the tower. Grasp the bar with an underhand grip, keeping your elbows close to your body and your back straight, then push the bar down until your elbows are straight. Slowly raise the bar until your elbows are at 90 degrees, and repeat the motion.
You can also try towel grip pull-ups, which focus on the rhomboid muscles rather than the biceps. Adjust a Smith machine bar to waist height, or rack a barbell at waist height on a free-weight squat rack. Wrap two towels over the bar about shoulder-width apart, with the ends hanging evenly. Lie down on the floor underneath the bar and grasp both ends of the towels. Keeping your back and legs straight and your glutes contracted, pull your chest up to the bar.
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Exercises to improve grip
To palm a basketball, grip strength is paramount. Here are some exercises to help you improve your grip and eventually palm a basketball:
Finger Stretches
Place your hand on a flat surface, palm down, and spread your fingers out as flat as possible. Try to stretch your pinky finger as far as possible. Hold this position for 30 seconds to a minute, then release. Repeat this exercise a few times with each hand.
Plate Pinching
Find two 5-pound plate weights and place them together. Grip the plates with your thumb on one plate and your fingers on the other. Hold the plates together for 20 seconds. As this gets easier, increase the weight to continue building strength. For an added challenge, try gripping the plates using just your thumb and pinky.
Barbell Reverse Grip Curls
Attach a straight curl bar to a cable and adjust it to the top of the tower. Grasp the bar with an underhand grip, keeping your elbows close to your body and your back straight. Push the bar down until your elbows are straight, then slowly raise it back up until your elbows are at a 90-degree angle.
Towel Grip Pull-Ups
Wrap two towels over a pull-up bar about shoulder-width apart, with the ends hanging evenly. Grasp both ends of the towels with a neutral grip and perform a standard pull-up, focusing on using your upper back and rhomboids rather than your biceps.
Squeezing Exercises
Squeeze a stress ball or a basketball to strengthen your fingers. If you can't palm a full-size basketball, start with a smaller ball and work your way up.
Win Pokes
Hold a basketball in one hand and slam it into the palm of your other hand. As you catch it, squeeze the ball as hard as you can. Repeat this exercise up to 20 times for each hand.
While these exercises will help improve your grip strength, it's important to note that hand size also plays a role in how long it takes to palm a basketball.
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Finger stretches
To palm a basketball, you need strong fingers and a lot of grip strength. Here are some finger stretches that can help you achieve that:
Claw Stretch
Hold your hand out in front of you and bend your fingers until your fingertips touch the base of your finger joint. Your hand should resemble a claw. Hold this position for 30 seconds to one minute, release, and repeat with the other hand.
Palm Stretch
Lay your hand palm-down on a flat surface and spread your fingers out. Try to stretch your pinky out as far as you can. Lift your hand off the table, keeping your fingers pressed onto the flat surface. Press your fingers into the table and hold for 20 seconds. Repeat with your other hand.
Thumb Stretch
Hold your hand in front of you with your palm facing up and stretch your thumb out and away from your hand. Alternatively, try extending your thumb as far away from your hand as possible and stretch it in the opposite direction, attempting to touch the base of your pinky finger.
Finger Slide Stretch
Place one hand flat on a table, palm-down, and slide your other hand under your fingers. Carefully push your fingers up and back towards your wrist. Hold for 20 seconds, release, and repeat with the other hand.
Win Pokes
Hold a basketball in one hand and slam it into the palm of your other hand. As you catch the ball, squeeze it as hard as you can. Repeat this exercise up to 20 times with each hand.
In addition to finger stretches, you can also improve your grip strength with exercises such as pull-ups, fingertip push-ups, and barbell reverse grip curls.
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Hand size
Having a larger hand size makes palming a basketball easier, but it is not a prerequisite. People with smaller hands can still palm a basketball with proper technique and hand strength. Finger strength and grip strength are crucial for palming a basketball. Various exercises can help improve finger and grip strength, such as fingertip push-ups, pull-ups, and finger stretches. Stretching your fingers on a flat surface and holding for 30 seconds to a minute can help improve flexibility and strength.
Additionally, specific exercises targeting the pinch grip, such as plate pinch gripping with weights, can be beneficial. The progression of palming different-sized basketballs, starting with a rubber women's basketball and working up to a men's leather basketball, can also help improve your ability to palm a basketball.
Overall, while hand size plays a role in palming a basketball, it is not the sole determining factor. A combination of hand size, technique, and hand and finger strength contributes to the ability to palm a basketball effectively.
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Drills to improve palming
Grip Strengthening Exercises:
- Barbell Reverse Grip Curls: Using a barbell instead of an EZ bar, grasp it with an overhand grip, hands shoulder-width apart. Keep your back straight, elbows close to your body, and shoulders retracted. Curl the bar by bending at your elbows.
- Towel Grip Pull-Ups: Adjust a Smith machine bar to waist height or rack a barbell at waist height. Wrap two towels over the bar about shoulder-width apart, with the ends hanging evenly. Lie down underneath and grasp the towel ends. Pull your chest up to the bar, focusing on retracting your shoulders and using your rhomboids.
- Plate Pinch Gripping: Hold a 5 lb weight plate between your thumb and pinky, and squeeze for 20 seconds. Increase the weight as this becomes easier.
- Holding Weight Plates: Hold a heavy weight plate in each hand while walking.
Finger Strengthening Exercises:
- Finger Stretches: Place your hand palm-down on a flat surface and spread your fingers out flat. Hold for 30 seconds to one minute, then switch hands.
- Finger Pushes: Place your hand palm-down on a flat surface and slide your other hand under your fingers, pushing them up and back toward your wrist. Hold for 20 seconds, then repeat with the other hand.
- Finger Extensions: Spread your fingers wide and hold for five seconds.
- Thumb Stretches: Stretch your thumb out from your hand, then try to touch the base of your pinky finger.
- Wrist Flexor and Extensor Stretches: Keep your hands and wrists flexible to improve finger strength and reduce injury risk.
Technique Drills:
- Wall Drill: Face a wall, start with the ball in your left hand, and touch the wall with your right hand. Quickly switch the ball behind your back to your right hand and touch the wall with your left hand. Repeat this drill as fast as you can for as long as you can.
- Squeezing the Ball: Practice squeezing the basketball with both hands to build finger strength.
- Fake Pass: Thrust the ball out as if to pass it, but use your fingertips to keep it in your hand. This helps with overall ball control.
- Progressing Basketball Sizes: Start with a rubber women's basketball and work your way up to a men's leather basketball as your palming ability improves.
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Frequently asked questions
There is no definitive answer to this question as it depends on the individual's hand size, strength, and practice. However, with consistent practice, one can expect to see significant improvements in their ability to palm a basketball over time.
A hand size of at least 7.5 inches in length and 8 1/4 inches in span is considered ideal for comfortably gripping a basketball.
Various exercises can help improve your ability to palm a basketball, including finger stretches, grip strength training, and wrist extension exercises. Some specific exercises include fingertip push-ups, palm stretching, and ball squeezing.
Yes, palming a basketball can provide several benefits during a game. It allows for better ball control, increased confidence in handling the ball, and more precise movements, ultimately leading to improved overall performance on the court.
