{"id":3040,"date":"2013-05-05T14:31:55","date_gmt":"2013-05-05T21:31:55","guid":{"rendered":"http:\/\/howtobefit.com\/coach-blog\/?p=3040"},"modified":"2019-08-08T13:51:49","modified_gmt":"2019-08-08T20:51:49","slug":"10-moves-improve-basketball-game-zack-zeigler","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2013\/05\/05\/10-moves-improve-basketball-game-zack-zeigler\/","title":{"rendered":"10 Moves to Improve Your Basketball Game"},"content":{"rendered":"<p>By Zack Zeigler &#8211; From the <a title=\"Team Beachbody Newsletter\" href=\"http:\/\/www.teambeachbody.com\/about\/newsletters?referringRepId=1393\" target=\"_blank\" rel=\"noopener noreferrer\">Team Beachbody Newsletter<\/a><\/p>\n<p>Once you&#8217;ve mastered basketball&#8217;s fundamentals  how to properly  dribble, shoot, pass, and trash talk  you can improve your game by  fine-tuning the way you train <em>off<\/em> the court. This exercise  collection, courtesy of former basketball coach, veteran baller, and  Beachbody&#8217;s Director of Fitness Steve Edwards, will increase your  stability, stamina, and strength while aiming to keep you off your  team&#8217;s injured reserve list.<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/www.beachbody.com\/images\/beachbody\/en_us\/email\/news_all\/2013\/04\/22\/Art2_Header_700.jpg\" border=\"0\" alt=\"Men Playing Basketball and Man holding a Ball\" width=\"700\" height=\"220\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>&#8220;When we were creating P90X2 \u00ae, I went over the training diaries of  many NBA \u00ae players, and these are movements almost all of those players  did,&#8221; Edwards says.<\/p>\n<p>Some exercises you&#8217;ll recognize from P90X2 and INSANITY \u00ae, while  others were borrowed from Dr. Marcus Elliott and his team from the P3  Peak Performance Project. Edwards recommends a thorough warm-up before  engaging in this workout, and performing one set of each exercise in  sequence. When one round becomes a slam-dunk, add another to make it  more of a challenge. Also, we promise that&#8217;s the last cheesy  basketball-related pun.<\/p>\n<p><strong>FRONT SQUAT<\/strong><br \/>\nA solid base is important if you don&#8217;t want to lose your balance every  time some lummox hand-checks you. &#8220;Along with making your legs, trunk,  and lower back strong, front squats will teach your body proper  biomechanical alignment,&#8221; Edwards explains. &#8220;Tall people tend to  naturally squat wrong by bending forward instead of sitting deep  and  that&#8217;s not a strong position. When doing these, only squat down until  your knees are at 90 degrees, since that&#8217;s the range of a defensive  stance.&#8221;<\/p>\n<p><strong>How to Do It<\/strong><\/p>\n<ul>\n<li>Grab a pair of dumbbells and stand with your feet slightly wider than shoulder-width apart.<\/li>\n<li>Raise  the dumbbells upward and rotate your hands so they&#8217;re in the same  position they&#8217;d be for a barbell squat (might require a lower body &#8220;kip&#8221;  [dynamic move to hoist the weight] if you&#8217;re using heavy weight).<\/li>\n<li>Descend  into a squat position while keeping your back straight, your chest  upright, your elbows parallel to the floor, and your butt over your  heels.<\/li>\n<li>Once your knees reach 90 degrees, return to the starting position.<\/li>\n<li>Perform 8-15 reps.<\/li>\n<\/ul>\n<p><strong>LATERAL SKATER <\/strong><br \/>\nBreaking news: NBA scouts are not attending your pickup games. So  exiting the game without spraining or tearing anything should trump all  other concerns. Lateral skaters work the quads, hamstrings, and calves,  but they also play a key role in strengthening the entire pelvic girdle,  especially the gluteus medius. &#8220;The gluteus medius  a small muscle in  the butt  helps with hip stabilization and puts your body into a  biomechanical alignment that greatly reduces knee and lower-extremity  injuries,&#8221; he says. No wonder the folks at P3 make them a staple in  their basketball-centric workout routines.<\/p>\n<p><strong>How to Do It<\/strong><\/p>\n<ul>\n<li>Stand in an athletic position with your feet close together; bend at the waist with your knees and arms slightly bent.<\/li>\n<li>Jump  off of your left foot and land on your right foot while keeping your  left foot off the ground. The opposite leg from the one you&#8217;re launching  off of will naturally pendulum across your body.<\/li>\n<li>Reverse it (jump off of the right foot and land on the left foot).<\/li>\n<li>Perform 6-10 reps total (3-5 each leg) at 100%.<\/li>\n<\/ul>\n<p><strong>HEEL SLIDE<\/strong><br \/>\nAs Edwards notes in his <a href=\"http:\/\/steve-edwards.blogspot.com\/2011\/11\/most-important-exercise-youve-never.html\" target=\"_blank\" rel=\"noopener noreferrer\">blog<\/a>,  you&#8217;re far more susceptible to non-contact lower-body injuries when hip  alignment is askew. Enter the heel slide. The form can be tricky, but  perfecting the movement enables you to maintain proper hip alignment.  &#8220;If the middle of your butt isn&#8217;t hurting by the time you&#8217;re done,  you&#8217;re doing it wrong,&#8221; Edwards says. The downside: You&#8217;ll need adequate  wall space, so contemplate taking down the enormous Kurt Rambis  portrait to free up some room.<\/p>\n<p><strong>How to Do It<\/strong><\/p>\n<ul>\n<li>This one&#8217;s a little complicated, so we&#8217;re going to let Steve take it away in <a href=\"http:\/\/www.youtube.com\/watch?feature=player_embedded&amp;v=BiVX-yRuMPo\" target=\"_blank\" rel=\"noopener noreferrer\">this video<\/a>.<\/li>\n<li>Perform 15-20 reps (or 30 seconds) per side.<\/li>\n<\/ul>\n<p><strong>SIDE PLANK LEG RAISE<\/strong><br \/>\nIn every facet of the game  shooting, defending, sprinting off the court  in shame after launching an air ball  you&#8217;re using core strength. For  side plank leg raises, Edwards suggests raising both the upper leg and  arm to provide more stability and to force the hip into place. He also  stresses the importance of pointing the toes down on your elevated foot.  &#8220;Turning the toes downward will strengthen the gluteus medius along  with your core,&#8221; he reveals. &#8220;Pushing the belly button forward will help  maintain verticality. When the upper leg hangs out from the body, it  most likely means you&#8217;re using the back and gluteus maximus muscles (in  other words, cheating) instead of the gluteus medius.&#8221;<\/p>\n<p><strong>How to Do It<\/strong><\/p>\n<ul>\n<li>Lie on your side, keep your legs straight, and prop yourself up on your arm or elbow.<\/li>\n<li>Raise both the upper leg and arm (remember to point that upper toe downward).<\/li>\n<li>Hold the position for 30 seconds, then switch sides.<\/li>\n<\/ul>\n<p><strong>BULGARIAN SQUAT<\/strong><br \/>\nBulgarian squats build lower-body muscles. They also provide a reason to  thank Bulgaria for contributing something to the world. When paired  with split squat jumps (we&#8217;ll get to those next), the two exercises team  up to both strengthen the legs and enhance explosiveness. &#8220;This is a  basketball-specific movement that you use in the game,&#8221; Edwards  explains. &#8220;You want your back leg to be about 12 to 18 inches off the  ground with your back knee almost touching the ground [like a lunge when  you descend]; finding the proper weight and distance to use here will  be trial and error.&#8221;<\/p>\n<p><strong>How to Do It<\/strong><\/p>\n<ul>\n<li>Grab a pair of dumbbells and put them at your sides with your arms  straight, or move them into the same position you would when doing a  barbell squat.<\/li>\n<li>While you&#8217;re in a staggered stance (your left or  right foot forward), place the top of your back foot on top of a bench  (or a chair, couch arm, or stability ball  whatever&#8217;s available or at  your comfort level).<\/li>\n<li>Perform 8-15 per leg.<\/li>\n<\/ul>\n<p><strong>SPLIT SQUAT JUMPS<\/strong><br \/>\nThe folks at P3 rely on split squat jumps regularly with their  basketball clientele. Why? They enhance explosive power off of one leg,  and that&#8217;s something players need to snag rebounds, hit jump shots, and  execute 360-backflip dunks . . . or layups. &#8220;Doing a heavy contraction  exercise like the Bulgarian or front squat before a dynamic movement  makes the latter move safer,&#8221; he explains. &#8220;Your muscles are thoroughly  warmed up, so it&#8217;s much harder to injure yourself. The cool thing is  that you also free up something called high-threshold muscle cell motor  units that will help you jump higher.&#8221;<\/p>\n<p><strong>How to Do It<\/strong><\/p>\n<ul>\n<li>Get into a split stance.<\/li>\n<li>Drop into split squat position so  your front upper leg is parallel to the floor and your rear knee is  almost touching the ground.<\/li>\n<li>Jump upward and quickly switch the position of your legs so you land in the opposite stance.<\/li>\n<li>Perform a squat and repeat.<\/li>\n<li>Perform 6-10 reps total (3-5 each leg) at 100%.<\/li>\n<\/ul>\n<p><strong>SQUAT HOPS TO WALL SQUAT<\/strong><br \/>\n&#8220;The first thing you do when you&#8217;re tired in basketball is start to  stand up and lose the position where you are strong and laterally  quick,&#8221; Edwards says. And if you can&#8217;t sink down into a stance and D up,  you might as well wear the other team&#8217;s jersey. This squat hop to wall  squat duo will supply your lower body with strength and stamina. &#8220;Go for  speed, not distance,&#8221; he says. &#8220;Move as fast as you can, tapping the  feet as quickly as possible. And when you&#8217;re done, do a wall squat until  failure.&#8221;<\/p>\n<p>(Something to consider: If you sweat worse than a broken spigot and  you&#8217;re doing wall squats at home, Superman a towel over your back to  preserve the paint.)<\/p>\n<p><strong>How to Do It<\/strong><\/p>\n<ul>\n<li>Get into a defensive stance (legs bent at 90 degrees, back straight, head up), arms out like you&#8217;re guarding someone.<\/li>\n<li>Perform 16 jumps rapidly (4 forward, 4 sideways, 4 to the other side, and 4 backward) and repeat it 4 times.<\/li>\n<li>Find a wall and get back into your defensive stance with your arms and fingers extended.<\/li>\n<li>Stay in that position as long as possible.<\/li>\n<\/ul>\n<p><strong>FINGERTIP PUSH-UPS<\/strong><br \/>\nWhether you&#8217;re shooting, passing, or giving someone a Dikembe Mutombo  finger wag after blocking a shot, your fingers play a crucial role. And  they take a serious beating during basketball games. Fingertip push-ups  will toughen your digits and boost strength in your upper body and core.  &#8220;Work up to 25 reps, but aim for 15 or as many as you can do to start,&#8221;  Edwards suggests. &#8220;Do some of them from your knees to build up strength  if you need to.&#8221;<\/p>\n<p><strong>How to Do It<\/strong><\/p>\n<ul>\n<li>Get into a push-up position (wide- or narrow-grip).<\/li>\n<li>Support your body weight with your fingertips instead of your palms.<\/li>\n<li>Keep your head, neck, hips, and torso straight, and your back and shoulders stable as you descend.<\/li>\n<li>Push up and repeat.<\/li>\n<li>Perform up to 25 reps (unless you can do more).<\/li>\n<\/ul>\n<p><strong>LINE HOPS<\/strong><br \/>\nProprioception is an internal mechanism that allows us to do cool things  like control our limbs without having to look at them while they work.  (That&#8217;s how we can drive without the need to stare at our hands and  feet.) Trouble is, that can be a detriment with basketball. We remember  how to run, jump, and shoot from balling when we were kids, but if we  haven&#8217;t played in a while our bodies may not be conditioned to carry out  those in-game movements without suffering an injury. &#8220;Line hops help  with neuromuscular patterns,&#8221; he explains. &#8220;Just jumping on the balls of  the feet will help get your body used to [those movements] again, as  well as help with speed and quickness.&#8221;<\/p>\n<p><strong>How to Do It<\/strong><\/p>\n<ul>\n<li>Tape an &#8220;X&#8221; onto the floor.<\/li>\n<li>Hop quickly over a line, changing direction after every 5 jumps.<\/li>\n<li>After 30 jumps, rest 30 seconds and complete another set.<\/li>\n<\/ul>\n<p><strong>CURL TO OVERHEAD PRESS<\/strong><br \/>\nOwning a Bieber-esque physique will get you punished in the paint and  leave you out of position when you&#8217;re hit with a hard screen. In other  words, don&#8217;t neglect strengthening your upper body. &#8220;With this movement,  you&#8217;re building strength through a squat position, which you spend a  lot of time in on the court,&#8221; Edwards says.<\/p>\n<p><strong>How to Do It<\/strong><\/p>\n<ul>\n<li>Grab a pair of dumbbells and let them hang at your sides.<\/li>\n<li>Perform a squat until your thighs are parallel to the floor.<\/li>\n<li>Return to the standing position and do a biceps curl.<\/li>\n<li>When  the dumbbells reach your shoulders, flip your hands over and press them  over your head by thrusting from your hips (called a push-press).<\/li>\n<li>Reverse the move, slowly, to the starting position, and repeat.<\/li>\n<li>Do 8-15 reps, or until failure.<\/li>\n<\/ul>\n<div style=\"margin-top: 0px; margin-bottom: 0px;\" class=\"sharethis-inline-share-buttons\" ><\/div>","protected":false},"excerpt":{"rendered":"<p>By Zack Zeigler &#8211; From the Team Beachbody Newsletter Once you&#8217;ve mastered basketball&#8217;s fundamentals how to properly dribble, shoot, pass, and trash talk you can improve your game by fine-tuning the way you train off the court. This exercise collection, courtesy of former basketball coach, veteran baller, and Beachbody&#8217;s Director of Fitness Steve Edwards, will [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[916],"tags":[1414,1415],"class_list":["post-3040","post","type-post","status-publish","format-standard","category-home-fitness-and-workouts","tag-basketball-exercises","tag-exercises-to-improve-basketball","czr-hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>10 Moves to Improve Your Basketball Game - Fitness, Strength and Wellness for Real Life<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/howtobefit.com\/coach-blog\/2013\/05\/05\/10-moves-improve-basketball-game-zack-zeigler\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 Moves to Improve Your Basketball Game - Fitness, Strength and Wellness for Real Life\" \/>\n<meta property=\"og:description\" content=\"By Zack Zeigler &#8211; From the Team Beachbody Newsletter Once you&#8217;ve mastered basketball&#8217;s fundamentals how to properly dribble, shoot, pass, and trash talk you can improve your game by fine-tuning the way you train off the court. This exercise collection, courtesy of former basketball coach, veteran baller, and Beachbody&#8217;s Director of Fitness Steve Edwards, will [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/howtobefit.com\/coach-blog\/2013\/05\/05\/10-moves-improve-basketball-game-zack-zeigler\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness, Strength and Wellness for Real Life\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/howtobefit\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/howtobefit\" \/>\n<meta property=\"article:published_time\" content=\"2013-05-05T21:31:55+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2019-08-08T20:51:49+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/www.beachbody.com\/images\/beachbody\/en_us\/email\/news_all\/2013\/04\/22\/Art2_Header_700.jpg\" \/>\n<meta name=\"author\" content=\"Rich Dafter\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@https:\/\/twitter.com\/Howtobefit\" \/>\n<meta name=\"twitter:site\" content=\"@Howtobefit\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Rich Dafter\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/2013\\\/05\\\/05\\\/10-moves-improve-basketball-game-zack-zeigler\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/2013\\\/05\\\/05\\\/10-moves-improve-basketball-game-zack-zeigler\\\/\"},\"author\":{\"name\":\"Rich Dafter\",\"@id\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/#\\\/schema\\\/person\\\/8f7d34dcb4e2fb9f895e307567ef1346\"},\"headline\":\"10 Moves to Improve Your Basketball Game\",\"datePublished\":\"2013-05-05T21:31:55+00:00\",\"dateModified\":\"2019-08-08T20:51:49+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/2013\\\/05\\\/05\\\/10-moves-improve-basketball-game-zack-zeigler\\\/\"},\"wordCount\":1793,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/#\\\/schema\\\/person\\\/8f7d34dcb4e2fb9f895e307567ef1346\"},\"image\":{\"@id\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/2013\\\/05\\\/05\\\/10-moves-improve-basketball-game-zack-zeigler\\\/#primaryimage\"},\"thumbnailUrl\":\"http:\\\/\\\/www.beachbody.com\\\/images\\\/beachbody\\\/en_us\\\/email\\\/news_all\\\/2013\\\/04\\\/22\\\/Art2_Header_700.jpg\",\"keywords\":[\"basketball exercises\",\"exercises to improve basketball\"],\"articleSection\":[\"Home Fitness Workouts\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/2013\\\/05\\\/05\\\/10-moves-improve-basketball-game-zack-zeigler\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/2013\\\/05\\\/05\\\/10-moves-improve-basketball-game-zack-zeigler\\\/\",\"url\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/2013\\\/05\\\/05\\\/10-moves-improve-basketball-game-zack-zeigler\\\/\",\"name\":\"10 Moves to Improve Your Basketball Game - 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