Useful exercises for basketball players

*You should consult a healthcare professional before starting this or any exercise program to make sure the movements are right for your needs.

Being a good basketball player requires more than great shooting skills. You also need strength, speed and agility from your lower body while maintaining finesse and accuracy with your upper body. Strengthening your body and improving your conditioning can help make it stronger and faster.

Below are a few exercises that can improve body control and help prevent overuse injuries:

1. Shoulder press

• Stand with dumbbells over your shoulders.
• Press the dumbbells all the way over your head, then lower them down back to the starting position.
• Keep your forearm as vertical as possible and do not drive with your legs.
• Complete 2-3 sets of 8-10 repetitions.

2. Lat pulldown

• Hold the bar with your hands wide and pronated (palms facing the machine).
• Start with your torso vertical, arms elevated and elbows fully extended.
• Pull down your shoulders, then follow by pulling the bar to your collarbones while keeping the shoulders down. Squeeze the shoulder blades together.
• Incline your torso slightly backward as you pull.
• Bring the bar back up by reversing the steps.
• Complete 2-3 sets of 8-10 repetitions.

3. Side plank

• Lie on your side with your legs straight and in line with your body.
• Support the upper body on the elbow/forearm, with the elbow directly under the shoulder. Place your top hand on your top hip.
• Lift your pelvis off the floor to create a straight line with your body, and hold the position without allowing your pelvis to drop.
• Repeat on the other side.
• Complete 2-3 sets holding 20-30 seconds each side.

4. Rack squats

• Adjust the height of the rack to a level that the bar can be removed and replaced without going up on your tiptoes.
• Place the bar on the upper portion of your back (upper trapezius muscle).
• Hold the bar comfortably slightly wider than shoulder-width.
• Place your feet shoulder-width apart.
• Lower to the point where your thighs are parallel to the ground by pushing your hips backward and flexing your knees.
• Keep your chest up and back neutral for the duration of the movement.
• Keep your heels planted on the ground and knees aligned with your ankles.
• In the upward phase, do not allow your hips to rise faster than the bar.
• Complete 2-3 sets of 8-10 repetitions.

5. Dumbbell walking lunge

• Hold a pair of dumbbells in your hands on your sides.
• Take a big step forward then flex the knees to have roughly a 90° angle at the front knee and hip.
• Keep the front heel on the ground during the step.
• Continue the step forward to stand up again and repeat with the other leg.
• Alternate this way as you were walking.
• Complete 2-3 sets of 8-10 repetitions each side.

If you require more instructions or if you’re dealing with an overuse injury, check our Locations page to find a clinic near you or book online to schedule an appointment with a Lifemark clinician.