Basketball Exercises

A physically demanding sport that basketball is, the players have to be on their toes all the time (I don't mean that they should be on toes when things are not revolving around basketball). What I meant was that they have to be constantly working on their fitness and honing their basketball skills. Thanks to the umpteen exercises and drills, those who are seriously pursuing the sport can maintain their fitness levels. Where there is a will, there is a way, right?

Best Exercises for Basketball

Sprint in the Step
Sprints is the most common amongst drills and exercises done by basketball players. Here the coach asks the players to stand at the baseline below the hoop. The players then run, no sprint to the foul line. As soon as they reach the foul line, the players are supposed to bend down and touch the line and then sprint back to the baseline. Likewise the players sprint to the opposite foul line and go back to the original spot and then they sprint to the opposite baseline, go back after touching that line.

Step Over the Box
The purpose of this exercise is to improve the vertical for the basketball players. Get hold of any box, bench or even a step which would be same as a chair. It should be sturdy enough and heavy as to support your weight. Stand to the left of whatever amongst these 3 things you have got hold of, let's suppose a box. Step on the box with your right leg and step back to get into your original position. Change sides and step with your left foot and back in the original position. This is one of those exercises which can be easily done at home.

Hopping in a Line
Again, if you are focusing on working on your jumps and getting them better, try out this one. A straight line is drawn on the ground or a piece of tape is used. The players then stand on either side of the line and hop horizontally back and forth. If they want more bounce in their step, they jump slightly higher over the line. The players also focus more on rhythm and smoothness, instead of speed.

Stretch It
While doing this quad stretch, the players stand straight and take a step forward. Then they reach up with both hands, followed by pushing their hips forward and then lean back. Finally, they lean away from your back leg. These stretches make good exercises for kids.

A La Skater
If you are planning to work on your quads, doing this exercise would be really effective. The player has to keep 2 cones maximum 3 steps apart. Then the player will stand behind one with the other cone on your side, at a distance of few steps. The player jumps sideways to the other cone (the one on his side), and lands on one foot. This is followed by the player pushing off with the same foot as he returns to the first cone. Here though, he will land on the opposite foot. A player doing this correctly will look like a speed skater.

Jumps to Glory
Here the player jumps as high as he can. However, a player emphasizes on hopping and getting the height with the help of ankles. The knees and hips in that case are almost locked and all the propelling movement is aided totally by the ankles. The focus is completely on bouncing off the ground.

Any exercise which make you the flexible, and helps you be better in the game and polish your skills, are the best!