A basketball exercise can increase your core muscle strength and stamina.
It also helps you to develop better footwork and dribbling techniques. This exercise is beneficial to you if you are a player who wants to learn how to move better and faster.
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Strengthening the trunk muscles
Various trunk exercises can be performed to improve core strength. However, a core muscle conditioning program is more than a trunk strengthening program.
It is designed to create functionally efficient core muscles and improve passive spinal tissues’ health.
Core strength is essential to an athlete’s development. It helps with acceleration, agility, force transmission, and body posture.
It helps athletes to:
- Run fast
- Jump high
- Change his direction rapidly.
It also helps to prevent spinal injuries.
The core is a midline muscle group that helps to generate force.
It is also helpful to:
- Stabilize body
- Protection of internal organs
- Maintenance of basic posture.
A strong core provides a solid foundation for athletic movements. It also helps to prevent excessive core movements that may result in strains and overuse injuries.
Core exercises should be done in stages with gradual progression.
A core training program should include global, rotational, and linear work. They should also be performed regularly to maintain their effectiveness.
A core strength training program can significantly improve core muscle strength.
Athletes with trunk dysfunction may use it to improve performance and reduce the risk of injury.
Figure 8 drill
Practicing figure 8 basketball drills are an excellent way to improve ball handling and hand speed.
These drills help players crossover defenders and also improve their passing ability.
Players stand three or four feet from the basket for figure 8 basketball drills.
They then dribble the basketball between their legs in figure-eight motions. The typical duration of a drill should be a minimum 30second.
To dribble ball player, start with the right leg. Then, the left leg is back. She dribbles toward the back of her left leg with her left hand.
Continuing this motion, she dribbles toward the front of her right leg. When she is finished dribbling, she switches directions.
A player should dribble the ball between the legs for at least 20 seconds. She should switch directions at least three times.
She should also dribble the ball from fingertip to fingertip. It is important to keep your head up.
As she gets faster, she should lower her dribbles. She should also keep her hands behind the ball with her palms up.
If she dribbles with her right hand, she should pass the ball to her left hand.
Pull-ups
You can improve the performance of your back, shoulder and arms by performing pull-ups as basketball exercises.
They also provide a unique challenge because they use your body weight alone. In addition, pull-ups don’t wear down the joints as jump shots do.
Pull Ups are a great exercise for basketball players because they work the same muscles in jump shots.
While jump shots work the legs, arms, and chest, pull-ups target the lats, latissimus, and shoulders.
In addition to strengthening your back, arms, and shoulders, pull-ups develop your wrists and wrist strength.
There are many varieties of pull-ups. Some, such as the “Australian pull-up,” involve hanging under a low bar with your heels touching the floor.
In standard pull-ups, you need to apart your hands with reference to the shoulder. Most people can perform a standard pull-up with good form. However, variations can add difficulty.
In addition to a standard grip, you can also change your grip to isolate different muscles.
Following a narrow grip, you can isolate the biceps, and a wide grip can isolate the lats muscle.
Pull Ups are also an excellent way to improve your rebounding. While you’ll need to work on dribbling and your jump shot, you can also work on your snatch and clean & jerk.
You can improve pull-ups by adding extra weight.
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