Best Home Exercises For Basketball Players

Basketball is among the world's ancient games. The game was developed by James Naismith in 1891 and has continued to grow to be one of the world's most popular games. The game is loved by all genders and a favorite for young ones as well. Basketball is a high-stakes game, and gamblers are always looking for the best college basketball odds and scores from various leagues.

Basketball is viewed to be a game that is played only by players who possess specific natural gifts. Gifts like being tall and having extra-long arms and feet that can jump over the roof are surely an advantage, but there is more to it than having all these. Basketball is one of the world's fastest games that require endurance and speed and overall power. All these are not born, but require exercising to achieve.

Why Exercises?

Basketball is also a vigorous game that can result in injuries if the body is not well exercised. A little exercise can go a long way in reducing your potential to get common injuries in the field like chronic back injuries and sprained ankles. Here are some of the best exercises for basketball players from home.

Lateral Lunge

The lower segment of the body requires great strength to hold the upper body and reduce the chances of injury. The lateral lunge is an exercise that focuses on opening up the groin and hip area muscles. The lateral lunge is done from a standing position. As you are standing, you need to take a step to the right with your feet flat as your toes keep pointed in a straight position.

While ensuring your left leg is straight, and all your weight on the right leg goes to the heel, carefully squat onto your right leg. You need to go as low as possible when squatting while keeping your left leg straight. Hold on to this position for a minimum of 2 seconds, then stand up again. You can go for 10 reps on one side, then switch sides and repeat the same. If you are faithful to the lateral lunge exercise, then your defense will be unbeatable.

Glute Bridge

A successful basketball player is one with well-muscled glutes which aid in jumping as well as the fiery movements in the field. The Glute Bridge exercise is designed to work on the muscles of the glutes. The Glute Bridge exercise is performed in a sleeping position. You need to lie on a mat with your face facing up. With your feet flat on the floor, you need to bend your knees to a 90 degrees position.

You may need to squeeze a piece of cloth between your knees before commencing the exercise. With your heels and shoulders being the only body parts that are left on the ground, you need to raise your hips high by squeezing the muscles to your glutes. You should hold on to that position then slowly lower your hips to the ground, ensuring you do not touch the ground. Take a rest, then repeat the same for 10 reps.

Romanian Deadlift

Commonly referred to as Rollermania Deadlift is an exercise that is focused on strengthening your glutes, back, and hamstrings. These are the components of the body that are responsible for building the much-needed strength for jumping and being crazily explosive. The exercise also ensures that you do not use much power from jumping from the knees which can result in long-term injuries.

The RDL is done in a standing position with the help of moderate-weight dumbbells. Your feet and shoulders should be apart as you hold a dumbbell on both sides as you are standing. The weight of the dumbbell should be felt on the back. In this position, lower the dumbbells as low as you can while shifting your hips back as your back assumes a straight position. Let the weight work on your glutes as well as your hamstrings as you stand. Take a break and repeat the exercise 10 times.

Goblet Squat

One of the world's most effective exercise that boosts power in the lower body is the Goblet Squat. As earlier said, the lower body needs to have a lot of power to hold the upper body. The goblet squat exercise requires you to firmly hold a kettlebell with both hands against the chest area as if you want to drink from the kettlebell like a goblet. Without lifting your toes and as you focus the weight of the kettle on your feet, slowly squat as you sit on your hips down. As you squat, you need to focus on the kettlebell ensuring that you are maintaining contact with the chest. You should also ensure that your elbows are gently touching your knees. After squatting to the lowest position, rise to focus the weight on your hips. Ensure you go for 10 reps.

These basic home exercises will go a long way in improving your performance on the basketball pitch.

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