Andrew Pace
Upper-body strength is essential in basketball for shooting, passing, dribbling, blocking shots, bringing down rebounds, driving through traffic, and protecting the ball. A good basketball workout plan should build the fast-twitch muscles needed for sprinting and jumping, and exercises should be performed explosively to improve power and vertical jump. Upper-body exercises for basketball players should focus on developing the chest, shoulders, back, and arms, as well as core strength and stability.
| Characteristics | Values |
|---|---|
| Training goals | Developing strength, quickness, and vertical jump |
| Training style | Focus on fast-twitch muscles, explosiveness, and coordination |
| Training exercises | Barbell Row, Vertical Chest Pass, Bicep Curl, Dumbbell Snatch, Behind-the-Neck Jerk, Medball Throws, Clapping Push-ups, Walrus Walks, TRX Power Pull, Bench Press, Pull-ups |
| Training frequency | Minimum of two to three sessions per week |
| Training progression | Gradually increase the number of reps and sets as you get stronger |
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What You'll Learn
Push-ups for core and upper body strength
Push-ups are a great way to build core and upper body strength for basketball. They are a compound exercise, targeting multiple muscle groups, including the chest, triceps, anterior deltoids, and core muscles. This simple movement can be performed anywhere and requires no equipment, making it a convenient and effective exercise for basketball players.
To perform a standard push-up, start in a high plank position with your palms on the floor at shoulder width. Engage your core muscles, glutes, and legs to align your spine and maintain a straight back. Keeping your elbows tucked close to your sides, bend your elbows and gradually lower your body in a controlled motion until your chest grazes the floor. Push yourself back up while exhaling and return to the starting position.
It is important to maintain proper form throughout the movement to avoid common mistakes such as letting your back sag, which can cause stress on your joints and lower back. Engage your core and leg muscles to keep your body rigid and stable. Additionally, avoid flaring out your arms, as this can strain your shoulder joints. Instead, focus on tucking your elbows towards your torso and rotating your palms slightly outward.
As you become more comfortable with the standard push-up, you can explore variations to increase the challenge and target different muscle groups. For example, you can try the push-up row, which functions as a push-and-pull exercise for your arms and back. Start with lightweight dumbbells and perform a standard push-up. At the top of the push-up, perform a one-arm row, alternating arms each time. This variation adds extra core work and challenges your stability.
Another variation is the one-arm push-up, which trains single-arm strength. Start in a wide push-up position and shift your weight to one arm, lowering your body while extending the other arm straight. Keep your elbow close to your ribs as you push back up and repeat on the other side.
Incorporating push-ups into your basketball training program can help build the upper body strength and core stability needed for shooting, passing, dribbling, and other key movements in the sport.
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Dumbbell exercises
Before beginning any strengthening exercises, it is important to perform a proper warm-up, such as 5-10 minutes of activity to break a light sweat and improve muscle function. This warm-up should address key mobility movements for basketball athletes, including shoulder mobility, overhead stability, t-spine mobility, and core stability.
There are several dumbbell exercises that can help improve upper body strength for basketball. One such exercise is the dumbbell floor press, which targets the chest, shoulders, and triceps. To perform this exercise, lie on the floor with a dumbbell in each hand, elbows bent, and press the weights up as if doing a bench press. This move helps build upper body strength while limiting shoulder strain.
Another effective dumbbell exercise for basketball players is the single-arm bent-over row. This exercise strengthens the back and helps develop grip strength, which is essential for ball control. To perform this exercise, pull the dumbbell up towards your hip, keeping your elbow close to your body.
The bicep curl is another important dumbbell exercise for basketball players. This exercise isolates the bicep muscles and can also target the forearms and grip, depending on your grip strength. During the curl, place your palms down, or actively rotate a dumbbell to add size and strength to your arm, improving your ball-handling skills.
For those looking to increase their upper body size, it is recommended to start with a heavier weight that can be used for 8-10 reps, followed by a "polish work" set of 12-15 reps with a lower weight. This will help to isolate the muscle and build size and strength in the upper body.
In addition to these specific exercises, it is beneficial to incorporate a variety of movements into your dumbbell workout routine, including pulling, pushing, and rotational exercises. This will help improve your overall upper body endurance and functional strength, which are crucial for success in basketball.
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Shoulder exercises
To build upper body strength for basketball, it is important to train the shoulders. Shoulder instability is a common injury in basketball players, which can be caused by a traumatic injury or abnormal muscle patterning. Therefore, it is important to build shoulder strength and stability to avoid injury and improve performance.
Forward/Backward Bear Crawls:
- Start in a bear crawl position with proper posture.
- Move forward by alternating the opposite arm and leg for 5 yards, then move backward for 5 yards.
- Repeat this process 3 times.
Lateral Bear Crawls:
- Start in the bear crawl position.
- Maintain the position while moving laterally for 5 yards in each direction.
- Repeat 3 times.
Wall Slides:
- Place a theraband around your wrists and spread your wrists apart while keeping your elbows tucked in to increase tension.
- Move your arms up and down while maintaining tension.
- Complete 2 sets of 12 reps.
Push-up Plus on Elbows:
- Get into a plank position or modify by doing this exercise on your knees.
- Move your scapula/shoulder blade forward and protract your shoulders, then move them backward and retract by squeezing the shoulder blades together.
- Complete 2 sets of 12 reps.
Supine Serratus Punches:
- Grab dumbbells that are a comfortable weight and lay on your back.
- Straighten your arms and elbows.
Additionally, the Vertical Chest Pass is an exercise that can add power to your passes and improve your jumping ability. It involves explosively throwing a medicine ball, coordinating your entire body, and adding strength and stability.
It is important to perform a proper warm-up before beginning any strengthening exercises to improve muscle function and avoid injury.
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Leg exercises
- Traditional squats
- Lunges
- Deadlifts
- Romanian Deadlifts: These are similar to squats but with more emphasis on the legs. Ensure your back is upright and your posture is correct while performing this exercise.
- Single-leg exercises: Practice standing on one foot to improve your balance.
- Hip Flexor Stretch: This helps to loosen tight hip flexors and improve your jumping ability.
- Ankle Mobility Drills: Get your ankles moving smoothly to maximize your jump height.
- Calf Stretches: Stretching your calves can improve your ankle movement and overall flexibility.
- Tib Raises: This exercise helps to prevent shin splints and knee issues. Start on an elevated surface like a bench, and keep your knee off the ground to get a full range of motion. You can add dumbbells once you've mastered the basic movement.
- Dead milling: Walk backward on a turned-off treadmill to warm up your calves, engage your quads, and get your heart pumping.
When performing leg exercises, it's important to focus on proper form and technique to avoid injuries. Additionally, consistency is key—aim for two to three sessions per week, gradually increasing the number of reps and sets as you get stronger.
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Trunk stability
To improve trunk stability, it is recommended to incorporate Swiss ball and TRX suspension training into preseason regimens. These methods can enhance trunk control and may also improve overall athletic performance. Training programs should balance core stability exercises with traditional technical and high-speed drills to ensure improvements in core strength translate to better performance on the court.
Additionally, core muscle training methods such as curl-ups, planks, and bridges can help build muscle capacity. However, these traditional exercises may not necessarily improve muscle control. It is important to teach functional trunk stability exercises that mimic how muscles stabilize the spine during daily activities. For example, engaging the abdominal brace while performing daily activities such as opening a door, pulling a bag, or pushing a vacuum can add extra support and protection to the spine.
Basketball players can also perform exercises that involve various pushing and pulling motions against resistance while maintaining an abdominal brace. The tension from the resistance band or cable will pull the spine out of alignment, and the goal is to counter this tension through the abdominal brace. This active abdominal contraction holds the spine in proper alignment and improves trunk stability.
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Frequently asked questions
Some exercises to build upper body strength for basketball include:
- Push-ups
- Clap push-ups
- Behind-the-neck jerk
- Medball throws
- Dumbbell snatch
- Barbell rows
- Bench press
- Pull-ups
- TRX Power Pull
- Bicep curls
Consistency is key. Aim for a minimum of two to three sessions per week, gradually increasing the number of reps and sets as you get stronger.
You can perform explosive sprints in a hallway or use furniture markers to create a short sprint zone. You can also do bodyweight exercises such as squats, lunges, deadlifts, and push-ups.
The goal is not to build a bodybuilder's physique but to create neurological adaptations that lead to better positioning on the court. This means focusing on exercises that improve rapid coordination between the muscles in the upper body, such as those that utilize trunk stability, the core, and the upper back.
