Basketball is an active sport involving shooting a ball through the defender’s hoop while defending the opposing team.
To be the best in anything, you must try to improve your skills and techniques. The same applies to basketball, whether you’re a beginner or an expert in basketball, you have to look for exercises that’ll improve your skills and which will get you off the bench and into the game. Always remember that the most competitive players train to their hardest every day.
Once you have grasped how to dribble correctly, make accurate passes, and make on-point shots, you can get even better by choosing particular workouts off the court. Below are three critical exercises that will help you get better in your basketball game.
A professional basketballer shouldn’t lose their balance each time a hand checks them. So, it is essential to have a solid base, which can be achieved by doing front squats. Apart from making your legs, torso and lower body stronger, front squats also teach your body proper biomechanical alignment. When performing this workout, only squat until your knees are at a 90-degree angle, because that is the range of a defensive position.
To perform a front squat, you need to hold a pair of dumbbells then spread your legs to a width slightly wider than your shoulders. Then, raise the dumbbell upward and ensure that your hands are in the same position, then move down slowly and always ensure that your back is straight, your chest is upright, and your hands are parallel to the floor. When your knees hit 90 degrees, you can now stand again slowly.
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Side Plank Leg Raise
It is essential to work on improving your core strength. When making any move in a basketball game, be it shooting, defending, or launching an airball, you make use of your core strength. Raising the upper leg and arm helps to provide more stability. Pointing the toes of the raised foot down helps to strengthen the core.
To perform the side plank leg raise, you first lay on your side, keeping your legs straight. Then, raise both the upper leg and arm while pointing your toe downwards. Hold that position for 30 seconds then turn to do the same on the other side.
In basketball, fingers play a vital role. For example, in shooting or passing, fingers are required to perform these tasks. Apart from making your fingers more robust, the fingertip push-up also helps in strengthening your upper body and core.
Fingertip push-ups are done by assuming a push-up position. Lay on your belly and, in this case, instead of supporting your body weight with your palms, use your fingertips. Ensure that you keep your head, neck, butt, and shoulders stable as you descend then push up.