Strength training has become an important part of playing basketball--at any level. Strength training was an area that was ignored for many years, but since the early 1990s basketball teams at the high school, college and professional levels have made strength training a key part of their in-season and off-season programs.
Incline bench press
The incline bench press builds upper-body strength. Do it with a buddy. Determine the maximum weight you can lift and lift 60 percent of that total. If you bench press 200 lbs., use 120 lbs. for this exercise. Press the weight up and away from your body until you lock your elbows. Return to the starting position. Repeat the exercise 12 times, take a 30-second break and do it again.
Shoulder shrugs
Stronger shoulders will help you get more open shots on the court, pull down rebounds and fire outlet passes. Put a 30-lb. dumbbell in each hand and hold them at your sides. Shrug your shoulders up and around, concentrating on a full range of motion. Do this 15 times, take a 30-second break and repeat the set.
Leg extensions
To develop explosive jumping power, do leg extensions. One of the best ways to do this is on a leg-curl machine. Determine the maximum amount of weight you can curl and then set the weight machine to 60 percent of that amount. Sit on the leg curl machine and hook your feet under the foot rest. Pull your lower legs up until they are even with your thighs. Return to the original position. Do this exercise 12 times, take a 30-second break and repeat the set.
Incline bench press
The incline bench press builds upper-body strength. Do it with a buddy. Determine the maximum weight you can lift and lift 60 percent of that total. If you bench press 200 lbs., use 120 lbs. for this exercise. Press the weight up and away from your body until you lock your elbows. Return to the starting position. Repeat the exercise 12 times, take a 30-second break and do it again.
Shoulder shrugs
Stronger shoulders will help you get more open shots on the court, pull down rebounds and fire outlet passes. Put a 30-lb. dumbbell in each hand and hold them at your sides. Shrug your shoulders up and around, concentrating on a full range of motion. Do this 15 times, take a 30-second break and repeat the set.
Leg extensions
To develop explosive jumping power, do leg extensions. One of the best ways to do this is on a leg-curl machine. Determine the maximum amount of weight you can curl and then set the weight machine to 60 percent of that amount. Sit on the leg curl machine and hook your feet under the foot rest. Pull your lower legs up until they are even with your thighs. Return to the original position. Do this exercise 12 times, take a 30-second break and repeat the set.
