Amanda Knapp
Basketball is a physically demanding sport that requires strength, conditioning, coordination, balance, speed, and agility. While some coaches and parents are hesitant to introduce strength training to young athletes, it is safe to do so, and it can be extremely beneficial to their development. There are a variety of strength-building exercises that kids can do to improve their basketball skills, including bodyweight exercises, drills, and other training techniques.
| Characteristics | Values |
|---|---|
| Movement Mechanics | Walking OH Lunge, 3 Step Lateral Hop to Sprint, Single-Leg Jump to Land, Double Side to Side Hop, Air Squat, Squat to Lateral Slide |
| Core Strength | All 4’s Position Shoulder Touch, Push-Up |
| Strength Training | Bodyweight Lunges, Squats, Push-Ups |
| Rest and Recovery | 48-72 hours between direct strength training sessions |
| Athletic Development | Conditioning, Coordination, Balance, Speed, Agility |
| Drills | Dribbling, Shooting |
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What You'll Learn
Lunges, squats, and push-ups
Lunges
Lunges are an excellent way to improve ankle range of motion, quadriceps strength, and dynamic balance. There are several variations of lunges that can be practiced, such as the Walking Overhead Lunge, which is a pivotal movement mechanic in basketball, and the Sprinter Lunge, where the knee is driven forward using the power of the back leg. Lateral lunges are also a great option as they mimic the defensive shuffling action on the court, strengthening the hip muscles and reducing the risk of injury.
Squats
Squats are an essential exercise for strengthening large muscle groups such as the glutes and the core. They can be performed with or without support, depending on the child's strength and balance. A medicine ball can be added to the exercise to practice a proper leaping motion, strengthening the power from the shoulders for better ball tosses. Additionally, the Air Squat, paired with the Squat to Lateral Slide, is a great combination for basketball players to improve their agility.
Push-ups
Push-ups are a fundamental exercise for developing correct abdominal and postural muscles in the upper trunk. They can be performed with or without rotation, with the rotational variation increasing the difficulty and addressing core muscles for dynamic postural control. For younger children, the ability to perform 8 push-ups in 30 seconds is a good benchmark, while older children can aim for 10+ reps.
It is important to note that proper form and gradual progression are crucial in strength training. These exercises can be performed with varying repetitions, sets, and rest times to challenge the athlete and improve their strength and conditioning.
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Single-leg jumps and lateral hops
Single-leg jumps help kids learn how to explode off one leg and land on the same leg, which is an important skill to master to prevent injuries. This can be done in the form of a single-leg cross jump, where the athlete leaps forward, to the side, and then back to the starting position on the same leg, before switching to the other leg. Single-leg Romanian deadlifts are another great exercise to incorporate, which can be introduced after basic leg-strengthening exercises such as squats, lunges, and calf raises have been mastered.
Lateral hops, also known as lateral plyometric jumps, are an advanced plyometric exercise that should be practiced after developing a good level of strength and coordination. They are excellent for improving side-to-side agility, strengthening hip flexors, and enhancing hip, knee, and ankle joint stability. It is important to note that these exercises should be done on softer surfaces such as grass or a gym floor, and only after a proper warm-up to prevent injuries.
It is beneficial to pair single-leg and lateral exercises with other movements to create a comprehensive training program. For example, single-leg jumps can be paired with double side-to-side hops, and lateral hops can be paired with sprints. These exercises can also be progressed over time by increasing the number of repetitions, performing more sets, or reducing rest time between exercises. However, it is crucial to allow for adequate rest and recovery, with a minimum of 48-72 hours between strength training sessions for young athletes.
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Core strength and conditioning
In addition to bodyweight exercises, kids can improve their core strength with basketball drills. For example, the All 4's Position Shoulder Touch is a complex movement that focuses on core strength while the player moves through an unstable position. The Walking OH Lunge is another fundamental movement in basketball that improves athleticism and helps prevent knee injuries.
Drills that focus on defense can also improve conditioning and make kids more valuable players. For example, the man-to-man defense improves agility and foot speed.
It's important to work with a qualified coach or trainer when developing a strength program for kids. They can provide guidance on proper form, intensity, and steady progress over time. Additionally, rest and recovery are crucial, especially for youth athletes, who should allow a minimum of 48-72 hours between direct strength training sessions.
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Footwork and agility
One simple drill to improve footwork is to have players stand with a basketball in their hands and move it around using their fingertips, moving the ball back and forth from one hand to the other. They can then move their hands up to face height and down to waist height while keeping the same motion with the ball. This drill helps players improve their finger dexterity and hand-eye coordination, which is essential for dribbling and passing.
Another drill to improve agility and footwork is the 3-step lateral hop to sprint. This drill helps players develop single-leg explosive movement and improve their lunging technique, which is important for preventing knee injuries. Players start by performing a walking overhead lunge and then transition into a 3-step lateral hop to sprint, focusing on exploding through the lunge.
The single-leg jump to land is another effective drill for improving agility and footwork. This drill helps players develop proper jumping and landing mechanics while working through single-leg movements. Basketball often involves single-leg jumps and landings, so this drill can help players improve their stability and reduce the risk of injuries.
For a full-body workout that improves overall strength and conditioning, players can perform bodyweight lunges or squats, and push-ups. It is recommended to do 10+ reps of each exercise, with 0-60 seconds of rest between each exercise. Players should aim to improve their performance over time by increasing the number of repetitions, performing more sets, or reducing rest time.
It is important to note that rest and recovery are crucial components of any training program. Young athletes should be given a minimum of 48-72 hours between direct strength training sessions to allow their bodies to recover and adapt to the demands of the exercises.
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Rest and recovery
When designing a strength training programme for youth basketball players, it is important to allow for sufficient rest between exercises and training sessions. For example, athletes can perform an exercise such as bodyweight lunges or squats for 10+ repetitions, followed by a rest period of 0-60 seconds before moving on to the next exercise. At the end of a full round of exercises, athletes should take a longer rest period, such as a full minute.
The goal of a strength training programme is to progressively challenge the athlete's body, which can be achieved by gradually increasing the number of repetitions or sets/rounds, or by reducing the rest time between exercises. However, it is important to note that body parts should be given a minimum of 48-72 hours between direct strength training sessions to allow for adequate recovery. This is particularly important for young athletes, as it helps to prevent overuse injuries and promotes long-term athletic development.
In addition to rest between exercises and training sessions, it is also important for young athletes to get sufficient sleep each night. Sleep plays a crucial role in recovery, as it is during sleep that the body repairs and regenerates tissues, consolidates memory, and restores hormones and other bodily functions. Therefore, young athletes should aim to get a full night's sleep of 8-10 hours each night to support their recovery and overall athletic performance.
Finally, it is worth noting that rest and recovery extend beyond physical training. Young athletes should also be mindful of their mental health and well-being. Basketball can be a demanding sport, both physically and mentally, so it is important for young players to have a healthy balance between training and rest, as well as other activities and hobbies that promote mental relaxation and recovery. By prioritising rest and recovery, young athletes can stay healthy, reduce their risk of injury, and perform at their best when on the court.
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Frequently asked questions
Some strength exercises that kids can do to improve their basketball skills include:
- Walking RDL
- Glute Bridge
- Single-Leg Jump to Land
- Double Side to Side Hop
- Air Squat
- Squat to Lateral Slide
- Walking OH Lunge
- 3 Step Lateral Hop to Sprint
- Shoulder Touch
- Push-Up
- Lunges
- Squats
- Dumbbell Rows
- Chest Presses
- Jump Squats
- Box Jumps
- Deadlifts
- Pull-ups
- Plank
Kids can improve their overall strength for basketball without weights by focusing on bodyweight exercises such as lunges, squats, and push-ups. It is important to focus on proper form and intensity, and to gradually increase the number of repetitions or reduce rest time between exercises.
Besides strength training, kids can improve their basketball skills by focusing on defense in team practices and off-season workouts. They can also work on their footwork and agility to improve their speed and coordination. Additionally, it is important for kids to get adequate rest and recovery between strength training sessions, with a minimum of 48-72 hours recommended for youth athletes.
