Amanda Knapp
Ankle weights are a common tool used by basketball players to improve their jumping ability and speed. However, opinions vary on their effectiveness, with some sources claiming that they do not improve vertical jump and may even lead to injury. Despite this, many basketball players continue to use ankle weights as a training tool. This article will explore the different viewpoints on using ankle weights for basketball and provide guidance on how to use them effectively if you decide to incorporate them into your training regimen.
How to use ankle weights for basketball
| Characteristics | Values |
|---|---|
| Weight | Start with no more than 2 pounds on each leg, eventually working up to 5 pounds |
| Usage | Not recommended for jumping or slamming against the ground; instead, use for walking, running, or practicing |
| Benefits | Can help muscles grow bigger and faster |
| Risks | May cause joint pain and injury, discomfort in hips and knees, and decreased speed |
| Alternatives | Weighted vest, medicine ball, relative strength exercises (squats, deadlifts), and explosive power exercises (cleans, snatches) |
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What You'll Learn
Ankle weights are good for rehab purposes
Ankle weights are a great tool for rehabilitation purposes. They are often used in physical therapy to strengthen the hip, knee, and thigh muscles. The weights are attached to the ankle, foot, or arms to improve fitness and movement. Research suggests that ankle weights are beneficial for healthy adults, improving their walking dynamics and balance.
For rehab purposes, it is important to start with a low weight and gradually increase. Ankle weights for rehab typically start at 1lb and can go up to 5lbs, with the weight being increased as tolerated. It is also important to note that ankle weights should be light, especially when starting, to avoid causing stress on the joints. The recommended weight is no more than 2 pounds on each leg when beginning, eventually working up to 5 pounds.
Ankle weights can be beneficial for older adults, especially those recovering from a stroke, as they can improve knee joint repositioning and balance. Additionally, a 2016 Malaysian study found that wearing 1-pound ankle weights three times a week for 20 minutes led to a decrease in waist circumference, waist-to-hip ratio, and body fat percentage over a six-month period.
While ankle weights can be beneficial for rehab and general fitness, it is important to be cautious and aware of potential discomfort or joint pain.
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They can help build muscle faster
Ankle weights can help basketball players build muscle faster. Dr. Anthony Luke, assistant director of orthopedics and primary sports medicine at the University of California-San Francisco, affirms that ankle weights produce positive results for basketball players. He states that "it's giving a better workout for those big muscles".
When wearing ankle weights during walking, running, jumping, or basketball practice, your muscles will have to work harder, which will help them grow bigger and faster. Specifically, your glutes, hamstrings, calf muscles, and quadriceps will be challenged more.
However, it is important to note that the ankles are vulnerable joints, and adding weight during exercise can cause the joint to work under very difficult conditions that could lead to injury. Kent Adams, director of the exercise physiology lab at Cal State Monterey Bay, believes that ankle weights can cause stress on your joints and should be avoided.
To minimize the risk of injury, start with light ankle weights of no more than 2 pounds on each leg and gradually increase the weight up to 5 pounds. Avoid using heavier weights as they can cause discomfort and decrease your speed during the game.
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They can cause stress on joints and should be avoided
Ankle weights can cause joint stress and should be avoided, especially if you are planning to run or walk with them. The ankles are vulnerable joints, and the extra stress of even small amounts of weight can be harmful. Dr Anthony Lee, Assistant Professor of Orthopedics and Director of Primary Care Sports Medicine, states that "ankle weights can easily cause joint stress (as opposed to muscle-building) if you use them all the time". He adds that "your muscles, tendons, and joints need rest once in a while. Adding weight consistently can overload the joints".
Kent Adams, director of the exercise physiology lab at Cal State Monterey Bay, agrees that ankle weights can cause stress on the joints and should be avoided. He also highlights that they can cause ankle pain and discomfort in the hips and knees, as well as decrease speed during a game.
Ankle weights can also alter your gait pattern and cause muscular imbalances if used for long periods of time. Heavier weights can also create stress on the back and hips.
To avoid these issues, it is recommended to start with the lowest weight and gradually increase the load as you build familiarity and muscular strength. Ankle weights should be used sparingly and in conjunction with traditional, well-studied fitness methods.
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They are not good for vertical jump training
Ankle weights are not a good way to train for a vertical jump. The ankles are very vulnerable joints, and adding weight when exercising can cause the joint to work under very difficult conditions that could lead to injury. This added weight on your joints when landing or when your foot strikes the ground during running can cause stress on your joints and lead to discomfort in your hips and knees.
Ankle weights are meant for flexion and extension isolation exercises. They are not meant for explosive strength training, which is what you need to improve your vertical jump. Training with ankle weights will not help you increase your jumping height.
Instead, to improve your vertical jump, you should focus on building explosive power with heavier resistance and plyometric exercises. You can also try free weights, squatting down, and then jumping with the weight.
It is also important to note that the muscles most responsible for jumping are not specifically trained with ankle weights. Having the load on the spine and above the hip ensures that the right muscles are loaded.
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They are meant for flexion and extension isolation exercises
Ankle weights are a great way to build strength and improve balance. However, they are not the best tool for increasing your vertical jump. Ankle weights are meant for flexion and extension isolation exercises. This means that they are designed for specific movements that target particular muscle groups.
For example, when performing leg lifts, mountain climbers, or overhead presses, the added weight of the ankle weights can increase the intensity of the exercise, helping to build muscle and improve balance. Additionally, wearing ankle weights during practice sessions or when walking, running, or jumping, can help your muscles grow bigger and faster. The extra weight causes your muscles to work harder, leading to increased muscle growth and improved performance.
It is important to start with lighter weights, such as 2-3 pounds, and gradually increase to heavier weights to avoid putting too much pressure on your joints. Heavier ankle weights can cause stress on your ankles, hips, and knees, leading to discomfort and decreased speed during gameplay. Therefore, it is recommended to focus on building explosive power with heavier resistance and incorporating plyometric exercises.
To summarise, while ankle weights can be beneficial for flexion and extension isolation exercises, they are not the best tool for increasing vertical jump height. Instead, focus on exercises that build explosive power and incorporate plyometrics to improve your jumping ability.
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Frequently asked questions
No, ankle weights are not effective for improving your basketball skills. They do not help with increasing your vertical jump, and can cause discomfort in your knees and ankles.
Some safer alternatives to ankle weights include using a weighted vest, a medicine ball, or free weights.
To improve your vertical jump, you can focus on building relative strength with squats and deadlifts, and then move on to explosive power exercises like cleans and snatches.
Ankle weights are meant for flexion and extension isolation exercises, such as flutter kicks.
