Flexibility and mobility exercises:
- Foam rolling: various muscles stretch, depending on which body part is being rolled
- Stretching (static and dynamic): various muscles depending on which stretch is being performed
- Lunges with a twist: quadriceps, hamstrings, glutes, hips
- Leg swings: hip flexors, hamstrings
- Arm swings: shoulders, chest, back
- Torso rotations: lower back, obliques
- Shoulder rolls: shoulders
- Neck stretches: neck
- Cat-cow pose: back, neck
- Child's pose: back, hips, thighs, ankles
- Downward facing dog: hamstrings, calves, hands, shoulders, back
- Upward facing dog: chest, shoulders, triceps, back
It is important to incorporate a variety of exercises to stretch multiple muscle groups and create a balanced flexibility and mobility program.
Strength and conditioning:
Remember to always warm up properly before starting any strength and conditioning exercises, and to use proper form to avoid injury.
- Squats: This exercise works the muscles in the legs, particularly the quadriceps, glutes, and hamstrings. It can be done with a barbell or using bodyweight.
- Lunges: This exercise targets the muscles in the legs, particularly the quadriceps and glutes. It can be done with dumbbells or using bodyweight.
- Leg press: quadriceps, hamstrings, glutes, calves
- Leg curls: hamstrings
- Leg extensions: quadriceps
- Lat pull-downs: back, biceps
- Seated row: back, biceps
- Shoulder press: shoulders, triceps
- Bicep curls: Biceps
- Tricep dips: Triceps
- Bench press: This exercise works the muscles in the chest, triceps, and shoulders. It is typically done with a barbell or dumbbells.
- Deadlifts: This exercise targets the muscles in the legs, particularly the glutes and hamstrings, as well as the lower back. It can be done with a barbell or using bodyweight.
- Pull-ups: This exercise works the muscles in the upper back and biceps. It can be done using a pull-up bar or with assistance from a band.
- Push-ups: This exercise works the muscles in the chest, triceps, and shoulders. It can be done using bodyweight.
- Planks/Sit-ups: This exercise targets the muscles in the core, including the abs and lower back. It can be done using bodyweight.
- Medicine ball slams: Medicine ball slams are a dynamic exercise that works the entire body, particularly the core and upper body. You'll need a medicine ball to do them.
- Box jumps: Box jumps are a great plyometric exercise for building lower body power and explosiveness. You'll need a sturdy box or platform to do them.
These are just a few examples of strength and conditioning exercises that can be incorporated into a training program for basketball players. It is important to work with a coach or trainer to create a well-rounded program that meets the specific needs and goals of the individual athlete.
Training program to help prevent injuries in basketball:
- Plyometrics (e.g. jumping, bounding, hopping) to improve explosive power and reduce the risk of lower body injuries
- Core strengthening exercises (e.g. plank, sit-ups, Russian twists) to improve stability and reduce the risk of back and abdominal injuries
- Hamstring strengthening exercises (e.g. hamstring curls, glute-ham raises) to reduce the risk of hamstring strains
- Leg strengthening exercises (e.g. squats, lunges) to improve leg strength and reduce the risk of knee injury
- Ankle strengthening exercises (e.g. calf raises, ankle hops, ankle squats) to reduce the risk of ankle sprains
- Shoulder strengthening exercises (e.g. shoulder press, lateral raises) to reduce the risk of shoulder injuries
- Wrist strengthening exercises (e.g. wrist curls, wrist extensions) to reduce the risk of wrist injuries
- Proprioceptive Balance training (e.g. single-leg balancing, wobble board, one-leg hops) to improve balance and stability
- Hip strengthening (e.g. hip thrusts, lateral leg raises) to improve hip stability and reduce the risk of groin and hip injuries
It is important to choose exercises that are appropriate for the individual player's current fitness level and to use proper form to avoid injury. It is also a good idea to vary the exercises and intensity to continue to challenge and improve stability and balance.
IF you've had injuries, it's important to consult with a sports medicine professional or strength and conditioning coach to design a program that is tailored to the specific needs and goals of the individual player.
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