Andrew Pace
Holding a basketball with one hand, also known as palming, is a skill that requires both hand size and grip strength. While it is not necessary for most basketball moves, palming can be useful for performing one-handed dunks or improving overall ball control. To palm a basketball, your hand must be large enough to span the ball, with your fingertips doing most of the work. Additionally, grip strength can be improved through various exercises, such as finger stretches, grippers, or even grip training for stronger hands and bigger forearms.
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What You'll Learn
Stretching exercises for fingers and thumbs
To hold a basketball with one hand, you need to have a strong grip. This can be achieved through various exercises and drills. For example, you can practice squeezing the ball with your fingertips, performing fake passes, and incorporating palming into your playing style. Additionally, strength training with dumbbells or grippers can improve your grip power.
Thumb Stretch
Hold your hand in front of you with your palm facing up. Stretch your thumb away from your hand and try to stretch it as far as possible. Then, stretch your thumb in the opposite direction, aiming to touch it to the base of your pinky finger. Hold this stretch for 30 seconds to one minute, and repeat with the other hand.
Finger Stretch
Place your hand on a flat surface, palm-down, and spread your fingers out. Try to stretch your pinky finger as far as possible. Brace your thumb against the palm of your other hand. Now, lift your hand off the surface while keeping your fingers pressed down. Press your fingers into the surface and stretch your palm. Hold for 20 seconds, release, and switch hands.
Thumb Touches
Hold your hand out in front of you with your wrist straight and palm facing you. Gently touch your thumb to each fingertip, forming an "O" shape. Hold each stretch for 30 to 60 seconds and repeat at least four times on each hand.
Thumb Bend
With your palm facing you, gently bend your thumb's tip toward the base of your index finger. Hold for 30 to 60 seconds, release, and repeat four times.
Finger Lift
Place your hand flat on a table, palm down. Gently lift one finger at a time off the table and then lower it. This exercise helps increase the range of motion and flexibility in your fingers.
Tennis Ball Squeeze
Squeeze a tennis ball or stress ball firmly for 5 to 10 seconds. This helps strengthen your wrists and fingers.
Remember to warm up your hands before exercising and to rest your hands for 48 hours between sessions. Additionally, if you have an injury or experience pain, consult a doctor before performing these stretches.
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Gripping techniques
To hold a basketball with one hand, you need to have a strong grip and large enough hands to span the ball. Here are some gripping techniques to help you achieve this:
Hand Stretches and Exercises:
Start by stretching your palms and thumbs. Place your hand palm-down on a flat surface and spread your fingers out, trying to stretch your pinky as far as possible. Then, focus on your thumb and stretch it away from your hand and towards the base of your pinky. Repeat these stretches with the other hand. You can also try using a hangboard, which offers various grips to isolate different hand positions. Additionally, grip strength can be improved by using grippers, which are devices that require you to contract two handles separated by a powerful spring.
Grip Types:
There are three types of grip strength: crush grip, supportive grip, and pinch grip. The crush grip is the force between your fingers and palm, like when shaking hands. The supportive grip is maintaining a hold for an extended period, similar to pull-ups. The pinch grip can be strengthened by using weights, such as plates, and pinching them between your thumb and pinky.
Drills and Practice:
Try drills like facing a wall and quickly switching the ball between your hands while dribbling behind your back. You can also practice palming the ball while walking, watching television, or during other activities. Additionally, focus on finger strength by spending time squeezing your fingertips into the ball and practicing fake passes. Remember to wipe your hands and the ball to avoid slipperiness due to perspiration.
When dribbling, shooting, and passing, you should generally use only your fingers. However, when performing a dunk or layup, you can incorporate palming by holding the ball tightly with one hand. Avoid using your thumb on the guide hand when shooting, as it can cause the ball to spray left and right. Instead, squeeze your thumb against your index finger or use a shooting strap to keep your thumb still.
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Drills to improve palming
To improve your palming technique, you need to work on your grip strength and hand size. Here are some drills to help you improve your palming:
Grip Strengthening Drills
- Barbell Reverse Grip Curls: Using a barbell, adopt a reverse or overhand grip with your hands about shoulder-width apart. Keep your elbows close to your body and your shoulders retracted, then curl the bar by bending at your elbows.
- Tricep and Forearm Targeting: Attach a straight curl bar to a cable and adjust it to the correct height. Grasp the bar with an underhand grip and keep your elbows close to your body. Push the bar down until your elbows are straight, then slowly raise it back up to a 90-degree angle.
- Towel Grip: Adjust a bar to waist height and wrap two towels over it, with the ends hanging evenly. Lie down and grasp the towel ends, then pull your chest up to the bar, keeping your back and legs straight.
- Weight Plate Walk: Grasp a weight plate in each hand and walk 50 yards, keeping the plates by your sides without stopping.
- Plate Pinch: Hold two plates together between your palms, then stretch your hands to the maximum and hold. You can also try holding the plates with one hand and pushing with the thumb of the other hand.
Other Drills
- Practice squeezing the basketball with both hands.
- Try a fake pass: thrust the ball out as if to pass, but keep it in your hand using your fingertips.
- Face a wall, start with the ball in your non-dominant hand, and dribble it behind your back to your dominant hand, then touch the wall with your non-dominant hand. Repeat this drill as fast as you can.
- Practice finger stretches: place your hand on a flat surface, palm down, and stretch your fingers out flat. Hold for 30 seconds to a minute, then release.
- Try palming the ball horizontally, parallel to the floor, to begin with. As you improve, angle the ball towards the floor.
Remember, mastering palming involves more than just strength. It requires grip-enhancing techniques, sweat management, and mental visualisation exercises.
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Strength training for grip power
To hold a basketball with one hand, you need to have strong fingers and a lot of grip strength. Here are some exercises to help you improve your grip power:
- Finger stretches: Place your hand on a flat surface, palm-down, and stretch your fingers out flat. Try to stretch your pinky as far as possible. Hold for 30 seconds to a minute, then release and switch hands. For another stretch, hold your hand in front of you with your palm facing up and stretch your thumb away from your hand. Try to stretch it as far away from your hand as possible, then stretch it in the other direction and try to touch the base of your pinky. Hold for 30 seconds to a minute, then repeat with the other hand.
- Push-ups on fingertips: Get into a standard push-up position but instead of placing your palms on the floor, spread your fingertips out on the floor and hold yourself up with your fingertips.
- Pull-ups with towels: Wrap two towels around a bar and grasp the towels instead of the bar. The neutral grip will help improve your grip strength.
- Barbell holds: Avoid using straps and perform barbell holds to improve your supportive grip.
- Crush grippers: Use crush grippers to improve your crush grip.
- Plate pinch gripping: Hold a couple of 5-lb plates between your thumb and pinky and squeeze. You can increase the weight as this becomes easier.
- Use a stress ball: Squeeze a stress ball to keep your fingers strong.
- Use a gripper: Use a device that requires you to contract two handles separated by a powerful spring.
- Hold a dumbbell: Hold a dumbbell at your side for an extended period.
- Squeeze a basketball: Practice squeezing a basketball with your fingertips.
Remember to stretch and strengthen your fingers and hands every day to keep them in good shape and improve your grip power.
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Tips for small hands
While having large hands can make it easier to hold a basketball with one hand, it is still possible for those with small hands to do so. Here are some tips for people with small hands who want to improve their one-handed grip on a basketball:
Grip Training
Grip training can help improve your ability to hold a basketball with one hand. This includes exercises such as wrist curls, using a hand grip, hanging from a bar, or carrying heavy dumbbells. Push-ups on basketballs are also a great way to train your grip to adapt to the ball.
Finger Stretching and Strengthening
In addition to grip strength, finger strength and flexibility are important for palming a basketball. Try various finger stretches, such as placing your hand palm-down on a flat surface and stretching your fingers out as flat as possible, holding for 30 seconds to one minute, and then repeating with the other hand. You can also try fingertip push-ups and pull-ups to strengthen your fingers.
Moisture
Keep your hands and skin well-hydrated, as dry skin can negatively impact your grip. Consider using talcum powder to improve your grip.
Direction of Force
When gripping the basketball, focus on the direction of force. Instead of pushing straight down with your fingertips, try to angle your force inwards to create a friction force that goes upwards. This will help counter the weight of the ball and make it easier to hold.
Deflate the Ball
Consider slightly deflating the basketball to make it easier to grip with one hand. This can be a temporary measure while you work on improving your grip strength and technique.
Remember, practice is key. With consistent training and dedication, you can improve your one-handed grip on a basketball, even with small hands.
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Frequently asked questions
Measure your hand from the tip of your thumb to the tip of your pinky. If your hand is less than 8 1/4 inches, you may struggle to palm a men's leather basketball. However, you may still be able to palm a rubber men's basketball.
Strength training can improve your grip. Try using a gripper, which is a device that requires you to contract two handles separated by a powerful spring. You can also try palming a basketball while walking, watching TV, or performing other activities.
Try stretching your palms and thumbs. You can also try using lifting chalk to keep your hands dry and avoid the slippery effects of sweat.
