10 Basketball Exercises You Can Do at Home

Basketball was first played on Twenty-First December of the year Eighteen Ninety-One. The location was Springfield, Massachusetts, U.S.

This is a group sport. Here, groups of five compete against each other in a unique court. The primary objective for players in basketball is shooting a basketball through the basketball hoop.

Although the sport was first played 126 years ago, basketball has only started to evolve in the last 30 years or so.

Basketball is where natural physical gifts are far more important that one may think. Without them, you cannot even get into a team, for most cases a least.

Being very tall is one of the must-have requirements for any athlete in the basketball world followed by having long arms. Another essential natural gift one should have is being able to perform high jumps.

Natural physical gifts allow you to get in a team, but to survive even a few days of training, you will need agility, lateral movement and explosive power.

These are things you gain through exercise.

Importance of Basketball  Exercise

A player in the basketball world is drawn to a lot of injuries most of them being caused by playing on a hard surface. Among other injuries, the most common are an Ankle sprain, ACLs or MCLs sprain, Chronic back pain, etc.

Lower body exercises are essential for a basketball player. By doing these exercises, players will be able to keep themselves safe on the court. These exercises help player's lower body to absorb weight properly; helping them to avoid injuries in the process.

There have been records that player who has had no Natural Physical gifts but with that massive drawback, made their way to the national team. All through hard work and exercise.

A few years back, a close friend of mine was freaking out thinking about a way to get in the high school basketball team. Seeing his frustration, I decided to help him out.

Keeping the importance of exercise in mind, I did my research on the practices that could be done at home which could help him in his path to becoming a basketball player.

As if those worked for him, I am sharing my knowledge with you guys now.

 I will list the top 10 exercises that can be done at home, and will be discussing the details on the exercises below.

1. Front Squads

Strong legs are the key to a successful basketball player. You may enter the basketball team due to your natural born physic, but you will have to build from the ground up before you can call yourself a basketball athlete.

 To do this exercise, you will need a metal bar and some weight.

How to:

  • Standing up, keep your back and chest straight.
  • Keeping your hands in a crossed position, lock your hands by holding on to the bar.
  • Your elbows should be at a high position and shoulders straight throughout the exercise.
  • Lower your body until you have reached the point where your thighs are parallel to the ground.

2. Clean High Pull

Performing this weightlifting movement will reduce the chances of injuries by increasing kinaesthetic awareness. This will also improve the athlete's muscles.

Three major joints are benefited from this movement which are the hips, knees and the ankles. Rebound movement of players is significantly increased by doing this.

How to:

  • Add some weight to a bar and lay it on the place where you are standing.
  • Take your hip back and take the position which you would make for doing a deadlift.
  • Pull the bar up.
  • Once you have reached the hip line, lift the bar quickly and straighten your hands in the air.
  • Now drop the bar on the ground and repeat the process.

3. Lateral Lunge

The defensive shuffling standing gets worked on by mimicking Lateral Lunge movement. The groin and hips area muscles are benefited dramatically by this exercise.

How to:

  • Stand up.
  • Step to the right.
  • Toes should be pointing straight, and your feet should be flat.
  • Perform squats on your right leg.
  • Keep the left leg straight while doing squats using the right leg.
  • Squat as low as possible and stay in the position for 3 seconds.
  • Repeat the process.

4. Glut Bridge

Glutes are responsible for basketball to help players achieve good jumps and explosive movements. To achieve that from the glutes muscles, players have to perform glut bridge which helps improve the firing and muscle-recruitment patters of the muscle.

How to:

Lie down on the floor with your face moved towards the ceiling.

Keep your feet flat on the ground while bending your knees in a right-angle position.

Put something in-between your legs and thighs while in the position, this will keep your legs in the same position.

By squeezing your glutes, move your hips in the upwards position.

Hold the area for a while.

 Repeat the process.

5. Chin-Up

In the world of basketball, a player requires a lot more pulling strength than he requires pushing power. Doing chin ups, a player’s muscles which are necessary for strengthening his pulling force will increase. Those being the upper back and biceps.

Having a stiff upper back and biceps means a player can pull down better rebound and he can play tough with the ball.

How to:

  • Set a bar high up in the air.
  • Jump and grab the bar.
  • Now, pull your entire body in the upwards direction using your hands.
  • Once your chin is above the bar, relax your muscle
  • Repeat the process

6. Power Lunge

Power lunge is something that helps a basketball player to explode up and jump instantaneously. Jumps are one of the most essential things in basketball, and you can be sure that you will be jumping around a lot. Power lunge helps the player with just that.

How to:

  • Stand up.
  • Move your feet in a manner which you would do if you were taking a step forward.
  • Perform a lunge.
  • But as you are going up, jump applying pressure to your toes.
  • Try to land in the same position.
  • Repeat the process for both legs.

7. Physioball Leg Curl

Physioball is a straightforward exercise but yet it can be the best kind of exercise for a basketball player. Doing Physioball leg curl helps players to keep their hips extended and making sure their hamstring works appropriately.

 This will improve their ability to jump and will increase posterior strength.

How to:

  • Keep your face towards the upwards direction.
  • Legs should be straight.
  • Heels should be on the physio ball pointing upwards.
  • Glutes Muscle should be squeezed to raise the hips higher.
  • Hips in the upper position should pull your hips towards you.
  • Maintain the position.
  • Repeat the process.

8. Lateral Bound

Being quick is as necessary as being able to walk in basketball. Lateral bound is responsible for increasing just that on a player.

Players’ lateral quickness along with a player's lateral power will improve helping in the process to help a player to achieve explosive power in the leg.

 This will help a player with high jumps and side to side movements.

How to:

  • Take a half squat position.
  • Balance on your right leg.
  • Place your left foot firmly on the ground.
  • Applying force to the right leg, jump to the other side and land with your left leg.
  • Hold the position for 5 seconds.
  • Repeat the process.

9. Romanian Deadlift (RDL)

Hamstrings are important for a basketball player and to make sure that your Hamstring is all nice and robust, RDL is a crucial exercise. Mid and lower back will also receive a strength boost from doing this exercise.

How to:

  • Stand up.
  • Feet and shoulder should be wide apart.
  • Hold on to the weighted bar.
  • Pull the weight bar up.Your back should be in a position you take while sitting on a chair.Pull the weighed bar till your hips.
  • Lower again once you have reached the height.
  • Repeat the process.

10. Dumbbell Jump Squats

The hoops are 10feets high in a basketball court. To reach that massive height, players must make sure they can jump vertically high enough. Dumbbell Jump Squats is the perfect exercise for strengthening lower body power and strength. The faster you can perform the exercise, the better. 

How to:

  • Stand up.
  • Take the same form you would take for front squads.
  • Hold dumbbells using hands facing the sides.
  • Push hip back.
  • Keeping your hands firm perform jump squads.
  • Repeat the process.

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These are some of the easiest exercises that you can do at home, and it is not like these are the only ten exercises that will help boost a player's basketball skills; it's just that; for me, these exercises worked.

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