How To Build Successful Basketball Practice Routines

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How To Build Successful Basketball Practice Routines

In addition to soccer physical training, even in basketball, the players need appropriate physical activity. There are some recommendations for physical exercise for basketball players that can be tried to improve the game’s quality. Make sure you wear good quality basketball shoes.

Lateral Bound

To do the lateral bound, take a balanced standing position with your body weight resting on your right leg while your left foot is also flat on the floor. Do a little squat with your right leg, and then use your sliding portion to jump to the left.

Stretch your ankles, knees, and hips, and then use your left leg to land while maintaining balance. Hold on to a count of three and move right; each side can do ten reps.

Goblet Squat

With goblet squat physical training, the basketball players’ lower body will become stronger and better; how to do it alone requires a kettlebell that is held with both hands in front of the chest. Take a squat position and lift your hips back and down while keeping your weight on your heels without lifting your toes.

Hold firmly between the kettlebell and chest while also touching the elbows at the knees before then rise tugging through the hips; repeat ten times each exercise.

Front Squat

The basketball players’ legs must be strong, and the front squat is a type of exercise that can be done, namely by lifting the chest while keeping the back flat. Meanwhile, keep your elbows high throughout the movement so that the bar stays on your shoulders and when you lower your body, push your hips back in a sitting position.

Pile weight on the heels and drop until the thighs are parallel to the floor so that the entire leg muscle group can be involved and receive the exercise’s good effects.

Chin Up

Chin up is a physical exercise suitable for basketball players, especially if you want to strengthen the biceps and upper back. Chin-ups have a basic movement similar to pull-ups, namely by using a horizontal pole and hanging from it, lifting the body so that the chin is above the horizontal line.

Do it up to several reps regularly until the upper body is no longer able to lift. The upper body muscles will automatically benefit.

Glute Bridge

It is essential to train the gluteus muscle, which is one of the three big muscles of the buttocks because this exercise can be an exercise that improves the balance of the body of basketball players. The method is straightforward: lying on your back with your hands on both sides of your body and bending your legs.

Your butt is then slowly lifted as high as you can while keeping your hands at your sides supporting your body. After slowly raising it, you can slowly lower your buttocks back against the floor or mat. Repeat several times, at least 10-20 reps per exercise.

Lateral Lunge

The next physical exercise is lateral lunges, which are great for training the hip and thigh muscles. In doing so, get into a standing position and step your feet to your right, keeping your toes straight out and feet flat.

Then take a squatting position using the right side of the leg and the left leg straight while the weight is placed on the right leg to the heel.

Squat as low as possible while keeping your left leg straight, and for 2 seconds, you can hold it before returning to its original standing position. Repeat this method ten reps before alternating with the other leg.


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