Strength Exercises Every Basketball Player Should Do

Basketball requires a combination of speed, strength, agility, power, and stamina. Those who play this sport need to be strong and muscular yet lean. The right exercises can improve their speed and vertical jump, increase their endurance, and develop explosive power. Since you need to stay lean, use low to moderate weights. If you have back pain or injuries, consider physiotherapy before staring a strength training program.

Here are some strength exercises every basketball player should do:

Power Clean

This exercise increases total body strength, builds up your delts, and develops explosiveness rapidly. At the same time, it torches fat and helps you achieve a lean physique. The power clean will improve your overall performance and increase functional strength, which helps in any fast paced sport. This move should be a staple in your workout routine.

Jump Squats

The jump squat is a favorite choice for many pro athletes in basketball and soccer. This exercise improves your vertical jump as well as your strength and explosiveness. It also enhances your mobility and balance, strengthens your core, and boosts hip flexibility.

Pull-Ups

Pull-ups engage all muscle groups, especially your back. This move increases your overall strength, allowing you to pull the ball away from your opponents. If you can’t do it, use an assisted pull-up machine. Do as many reps as you can in order to build up your strength.

Dumbbell Lunges

This compound movement builds endurance and strength. It targets the quads as well as the calves, hamstrings, glutes, and core muscles. If you do it right, you should feel your legs burning after the first two sets. Lunges can be performed with a barbell or with dumbbells. In general, barbell lunges are a better choice for athletes who have mastered this move and no longer have balance issues. As you progress, try side lunges, walking lunges, dumbbell reverse lunges, and other variations to keep your muscles guessing.