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Basketball Anatomy
by Brian Cole and Rob Panariello
Foreword by Derrick Rose
Series: Anatomy
208 Pages
See what it takes to maximize on-court power, strength, agility, and quickness. Basketball Anatomy will show you how to improve performance by increasing muscular strength and optimizing the efficiency of every movement.
Basketball Anatomy features 88 of the most effective basketball exercises, each with step-by-step descriptions and full-color anatomical illustrations to show the muscles in action.
Basketball Anatomy goes beyond the exercises by placing you on the court and into the throes of competition. Illustrations of the muscles involved in pivoting, rebounding, and shooting show you the exercises are fundamentally linked to basketball performance.
You’ll also step off the court and into the athletic training room to explore the anatomy of the most common injuries to the ankle, knee, and shoulder as well as exercises for minimizing and recovering from such setbacks.
Basketball Anatomy is a must-have for all who appreciate the artistry and athleticism of the game—whether player, coach, trainer, or spectator.
Chapter 1. The Basketball Player in Motion
Chapter 2. Legs: Where the Game Starts
Chapter 3. Lower Back and Core: The Center of Stability
Chapter 4. Upper-Body Strength and Power: Pulling Exercises
Chapter 5. Upper-Body Strength and Power: Pushing Exercises
Chapter 6. Explosive Weight Training for Playing Above the Rim
Chapter 7. Plyometrics for a Quicker First Step and Game Reaction
Chapter 8. Rehabilitation for Optimal Return to Play
Chapter 9. Injury Prevention for Avoiding the Bench
Chapter 10. Putting It All Together
Brian J. Cole, MD, MBA, is a professor in the department of orthopedics with a conjoint appointment in the department of anatomy and cell biology at Rush University Medical Center in Chicago. In 2011 he was appointed as chairman of surgery at Rush Oak Park Hospital. He is the section head of the Cartilage Research and Restoration Center at Rush University Medical Center, a multidisciplinary program specializing in the treatment of arthritis in young active patients. He is also the head of the orthopedic master's program and trains residents and fellows in sports medicine and research. He lectures nationally and internationally. Through his basic science and clinical research he has developed several innovative techniques for the treatment of shoulder, elbow, and knee conditions.
Dr. Cole has been chosen as one of the Best Doctors in America each year since 2004 and as a Top Doctor in the Chicago metro area each year since 2003. In 2006 he was featured as Chicago's Top Doctor and pictured on the cover of Chicago Magazine. In 2009 Dr. Cole was selected as the NBA Team Physician of the Year. In 2013, Orthopedics This Week noted that Dr. Cole was chosen by his peers as one of the top 19 sports medicine specialists in the United States.
He is the physician for the Chicago Bulls NBA basketball team and co-physician for the Chicago White Sox Major League Baseball team and the baseball team at DePaul University in Chicago. Dr. Cole hosts SportsMedicineWeekly, a radio show on Chicago's ESPN 1000 WMVP-AM. He lives in Chicago.
Robert Panariello, MS, PT, ATC, CSCS, is a founding partner and chief clinical officer with Professional Physical Therapy, which has 40 facilities in the New York and New Jersey metro areas, and the Professional Athletic Performance Center in Garden City, New York. He has bachelor’s degrees in physical therapy and physical education and athletic training from Ithaca College in New York, and a master’s degree in exercise physiology from Queens College in New York.
Panariello has more than 30 years of experience in sport physical therapy, athletic training, and performance training of athletes. He was the head strength and conditioning coach at St. John’s University in New York (1986-1995), the World League of American Football’s NY/NJ Knights (1991), and the WUSA NY Power Women’s Professional Soccer League (2001-2002). He is a consultant to many NFL, NBA, MLB, NHL, college and university teams, coaches, and players.
Panariello received the 2015 APTA Sports Physical Therapy Section Lynn Wallace Clinical Educator Award and the prestigious National Strength and Conditioning Association President’s Award in 1998. In 2003 he was elected to the USA Strength and Conditioning Coaches Hall of Fame. He lives in New York.
“I’m fascinated by Basketball Anatomy. It’s one of the few books that captures the beauty and athleticism of our sport. Dr. Brian Cole, who has more than a decade of experience in managing the sport, understands what players go through to perform at their best. It’s a book I will continue to recommend.”
Scottie Pippen
“Basketball Anatomy not only showcases the authors’ expertise but will help players train, rehabilitate injuries, and develop high-level performance.”
Dr. James Andrews
Ligament Dominance
The ligament dominance pattern, or the dynamic valgus, is the knock-knee position. To avoid this dangerous movement pattern, you need to strengthen your lateral hip muscles.
Neuromuscular Imbalance Pattern I: Ligament Dominance
The ligament dominance pattern, or the dynamic valgus, is the knock-knee position. To avoid this dangerous movement pattern, you need to strengthen your lateral hip muscles. Following are three exercises addressing ligament dominance.
ACL: Ligament Dominance
Band Squat
http://www.humankinetics.com/AcuCustom/Sitename/DAM/142/E6307_507986_ebook_Main.jpg
Execution
- Place an elastic band just below both knees. Base the resistance on your ability to maintain both legs shoulder-width apart and knees in good alignment.
- Perform a squat until the thighs are parallel to the floor. While in the bottom position of the squat, continue to apply outward tension to the band, activating the gluteus medius and gluteus minimus.
Muscles Involved
- Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius), gluteus medius, gluteus minimus
- Secondary: Tensor fasciae latae, hamstrings (semitendinosus, biceps femoris, semimembranosus)
Basketball Focus
The band squat develops hip strength for stabilizing yourself when cutting and changing direction. If you are a beginner, start with the lightest resistance band and progress to more resistance as strength develops. As with performing squats, proper foot position and attention to knee placement are important in this exercise.
Band Defensive Slide
http://www.humankinetics.com/AcuCustom/Sitename/DAM/142/E6307_507987_ebook_Main.jpg
Execution
- Place an elastic band around both knees. Starting in a good defensive position, maintain enough tension in the band so there is no slack.
- Take a defensive slide with one leg, increasing the tension on the band. Once you reach maximum tension based on your strength level, bring the other leg over to return to a good defensive position.
- Perform this pattern for the required distance or repetitions.
- Repeat the procedure moving in the other direction.
Muscles Involved
- Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius), gluteus medius, gluteus minimus
- Secondary: Tensor fasciae latae, hamstrings (semitendinosus, biceps femoris, semimembranosus)
Basketball Focus
This exercise mimics a defensive slide performed in basketball. You can perform this exercise while holding your arms out as if you were defending against an opponent. As stated in the band squat exercise, this exercise helps to develop strength in the hips. Strength in the hips and gluteals is important, especially for female basketball players, in stabilizing the lower leg when pivoting and cutting.
Side-Lying Clam
http://www.humankinetics.com/AcuCustom/Sitename/DAM/142/E6307_507988_ebook_Main.jpg
Execution
- Place an elastic band just above both knees. Lie on your side with knees and hips flexed to about 90 degrees. The head, shoulder, knee, and ankle should be in a straight line.
- While maintaining a good side-lying position, separate the knees and rotate the top leg out, creating tension in the band. Return to the starting position.
- Perform the prescribed number of repetitions and switch sides.
Muscles Involved
- Primary: Gluteus medius, gluteus minimus, tensor fasciae latae, piriformis, obturator externus, quadratus femoris
- Secondary: Sartorius
Basketball Focus
This exercise develops gluteal and hip strength. When performing this exercise, avoid excessive rotation of the upper body. Maintain a straight line from head to shoulders, knees, and ankles. As you rotate the top leg, the feet do not come apart; all the motion is at the hip.
Learn more about Basketball Anatomy.
Explosive Movements
The kettlebell swing is a good introductory exercise for teaching athletes hip thrusting and the triple extension movement pattern (extend at the ankles, knees, and hips) to assist with the teaching progression of Olympic-type weightlifting exercises.
Kettlebell Swing
http://www.humankinetics.com/AcuCustom/Sitename/DAM/142/E6307_507844_ebook_Main.jpg
Squat and backswing.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/142/E6307_507846_ebook_Main.jpg
Safety tip: You must be able to perform a squat with good technique before attempting this exercise. If you have a history of low back injuries, consult with the coach and a medical professional before attempting this exercise.
Execution
- Stand upright, holding a kettlebell with both hands, arms relaxed in front of the body with the kettlebell between your legs. Assume a wide stance with the feet outside shoulder width and toes pointing slightly out.
- Squat while keeping the back straight and your eyes and head facing forward. Push the hips back as you descend until the kettlebell is well clear of your groin between your legs.
- To initiate the swing, press your forearms against your groin as the kettlebell extends behind you. Once the kettlebell has reached its farthest point between your legs, immediately extend the hips upward and thrust them forward. This will cause the back to straighten vertically and the kettlebell to move forward in an upward arc.
- As the kettlebell moves forward, fully extend the arms until the kettlebell rises to chest height. Do not use your arms to move the kettlebell. Momentum from your hips and legs should initiate all movement.
- Once the kettlebell reaches optimal chest height, let the kettlebell lower into its arc of motion as you squat down slightly, keeping the hips back and your back in a neutral position.
- Perform the prescribed number of repetitions.
Muscles Involved
- Primary: Gluteus maximus, gluteus medius, hamstrings (semitendinosus, biceps femoris, semimembranosus), quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius), gastrocnemius
- Secondary: Anterior deltoid, multifidus, longissimus thoracis, iliocostalis, latissimus dorsi, upper trapezius
Basketball Focus
http://www.humankinetics.com/AcuCustom/Sitename/DAM/142/E6307_507847_ebook_Main.jpg
The kettlebell swing is a good introductory exercise for teaching athletes hip thrusting and the triple extension movement pattern (extend at the ankles, knees, and hips) to assist with the teaching progression of Olympic-type weightlifting exercises. The triple extension is an important component of running and jumping. This exercise teaches you to produce higher forces into the floor when running after an opponent or when jumping for a rebound. Good explosiveness on the court enables you to move more quickly and outjump an opponent.
Learn more about Basketball Anatomy.
Program Preparation
If you are a coach, you must develop proficiency in writing training programs for your athletes. Training programs should be individualized to account for factors such as medical history, sex, biological and training age (experience), the sport, and the position played.
If you are a coach, you must develop proficiency in writing training programs for your athletes. Training programs should be individualized to account for factors such as medical history, sex, biological and training age (experience), the sport, and the position played. The goal of the weight training program is to appropriately organize the application of high stress (weight intensity) in the exercises performed for adaptation of the body to take place. These training exercises are repeatedly performed over time. A properly applied design not only will produce the desired results, but will also prevent excessive fatigue that can result in injury.
Exercise Selection
Many training exercises are available for basketball players. The specific exercises should be based on needs and goals.
Primary exercises are those that often are performed in the standing position; they require balance, coordination, timing, and the contribution of various muscle groups of multiple joints to work in harmony. These primary exercises also allow for heavier weights when appropriate for gains in strength and power.
Assistance exercises require an action that emphasizes a single joint or the execution of an isolated exercise. Examples are leg extension, leg curl, biceps curl, and triceps extension. Although assistance exercises do have their role in training, this book focuses on the primary exercises because these are of greater value for optimal transfer to basketball. Primary multijoint exercises should be the foundation of the training program; assistance (joint isolation) exercises, if deemed necessary, should be considered the fine tuning.
Order of Performance
In the daily order of exercise performance, it is important to perform high-speed power exercises such as the power clean before heavy strength exercises such as the back squat. High-velocity movements are more stressful to the neuromuscular system than slower-velocity strength movements; therefore, you should not attempt high-velocity exercises when fatigued. For example, you likely would demonstrate a higher vertical jump (power activity) after an appropriate warm-up than you would after becoming fatigued from a two- to three-hour basketball practice. However, an effective two- to three-hour basketball practice can still occur after the vertical jump.
If incorporating assistance exercises in the program, perform these exercises at the conclusion of all primary exercises.
Repetitions per Set
The number of repetitions performed in each exercise set varies depending on the needs of the athlete and the type of exercise performed. Although muscle strength and size (hypertrophy) go hand in hand, different set repetitions reflect an emphasis on muscle strength rather than muscle size. The repetitions performed per set for a strength exercise are summarized here:
- 10 repetitions per set: Gains in physical strength with an emphasis on muscle hypertrophy.
- 5 or 6 repetitions per set: Greater physical strength gains than with 10 repetitions per set with less emphasis on muscle hypertrophy, although there is still very good development of muscle hypertrophy.
- 1 to 3 repetitions per set: Greatest gains in physical strength with the least amount of muscle hypertrophy.
For power or high-speed barbell or dumbbell exercises, limit the repetitions per exercise set to 1 to 5. Performing higher repetitions will result in excessive fatigue, limiting both the force output and technique. Poor exercise technique while lifting a weighted barbell, dumbbell, or kettlebell will increase the risk of injury.
As a general rule, when the number of repetitions in a set decreases, the weight to be lifted should increase.
Learn more about Basketball Anatomy.
Ligament Dominance
The ligament dominance pattern, or the dynamic valgus, is the knock-knee position. To avoid this dangerous movement pattern, you need to strengthen your lateral hip muscles.
Neuromuscular Imbalance Pattern I: Ligament Dominance
The ligament dominance pattern, or the dynamic valgus, is the knock-knee position. To avoid this dangerous movement pattern, you need to strengthen your lateral hip muscles. Following are three exercises addressing ligament dominance.
ACL: Ligament Dominance
Band Squat
http://www.humankinetics.com/AcuCustom/Sitename/DAM/142/E6307_507986_ebook_Main.jpg
Execution
- Place an elastic band just below both knees. Base the resistance on your ability to maintain both legs shoulder-width apart and knees in good alignment.
- Perform a squat until the thighs are parallel to the floor. While in the bottom position of the squat, continue to apply outward tension to the band, activating the gluteus medius and gluteus minimus.
Muscles Involved
- Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius), gluteus medius, gluteus minimus
- Secondary: Tensor fasciae latae, hamstrings (semitendinosus, biceps femoris, semimembranosus)
Basketball Focus
The band squat develops hip strength for stabilizing yourself when cutting and changing direction. If you are a beginner, start with the lightest resistance band and progress to more resistance as strength develops. As with performing squats, proper foot position and attention to knee placement are important in this exercise.
Band Defensive Slide
http://www.humankinetics.com/AcuCustom/Sitename/DAM/142/E6307_507987_ebook_Main.jpg
Execution
- Place an elastic band around both knees. Starting in a good defensive position, maintain enough tension in the band so there is no slack.
- Take a defensive slide with one leg, increasing the tension on the band. Once you reach maximum tension based on your strength level, bring the other leg over to return to a good defensive position.
- Perform this pattern for the required distance or repetitions.
- Repeat the procedure moving in the other direction.
Muscles Involved
- Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius), gluteus medius, gluteus minimus
- Secondary: Tensor fasciae latae, hamstrings (semitendinosus, biceps femoris, semimembranosus)
Basketball Focus
This exercise mimics a defensive slide performed in basketball. You can perform this exercise while holding your arms out as if you were defending against an opponent. As stated in the band squat exercise, this exercise helps to develop strength in the hips. Strength in the hips and gluteals is important, especially for female basketball players, in stabilizing the lower leg when pivoting and cutting.
Side-Lying Clam
http://www.humankinetics.com/AcuCustom/Sitename/DAM/142/E6307_507988_ebook_Main.jpg
Execution
- Place an elastic band just above both knees. Lie on your side with knees and hips flexed to about 90 degrees. The head, shoulder, knee, and ankle should be in a straight line.
- While maintaining a good side-lying position, separate the knees and rotate the top leg out, creating tension in the band. Return to the starting position.
- Perform the prescribed number of repetitions and switch sides.
Muscles Involved
- Primary: Gluteus medius, gluteus minimus, tensor fasciae latae, piriformis, obturator externus, quadratus femoris
- Secondary: Sartorius
Basketball Focus
This exercise develops gluteal and hip strength. When performing this exercise, avoid excessive rotation of the upper body. Maintain a straight line from head to shoulders, knees, and ankles. As you rotate the top leg, the feet do not come apart; all the motion is at the hip.
Learn more about Basketball Anatomy.
Explosive Movements
The kettlebell swing is a good introductory exercise for teaching athletes hip thrusting and the triple extension movement pattern (extend at the ankles, knees, and hips) to assist with the teaching progression of Olympic-type weightlifting exercises.
Kettlebell Swing
http://www.humankinetics.com/AcuCustom/Sitename/DAM/142/E6307_507844_ebook_Main.jpg
Squat and backswing.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/142/E6307_507846_ebook_Main.jpg
Safety tip: You must be able to perform a squat with good technique before attempting this exercise. If you have a history of low back injuries, consult with the coach and a medical professional before attempting this exercise.
Execution
- Stand upright, holding a kettlebell with both hands, arms relaxed in front of the body with the kettlebell between your legs. Assume a wide stance with the feet outside shoulder width and toes pointing slightly out.
- Squat while keeping the back straight and your eyes and head facing forward. Push the hips back as you descend until the kettlebell is well clear of your groin between your legs.
- To initiate the swing, press your forearms against your groin as the kettlebell extends behind you. Once the kettlebell has reached its farthest point between your legs, immediately extend the hips upward and thrust them forward. This will cause the back to straighten vertically and the kettlebell to move forward in an upward arc.
- As the kettlebell moves forward, fully extend the arms until the kettlebell rises to chest height. Do not use your arms to move the kettlebell. Momentum from your hips and legs should initiate all movement.
- Once the kettlebell reaches optimal chest height, let the kettlebell lower into its arc of motion as you squat down slightly, keeping the hips back and your back in a neutral position.
- Perform the prescribed number of repetitions.
Muscles Involved
- Primary: Gluteus maximus, gluteus medius, hamstrings (semitendinosus, biceps femoris, semimembranosus), quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius), gastrocnemius
- Secondary: Anterior deltoid, multifidus, longissimus thoracis, iliocostalis, latissimus dorsi, upper trapezius
Basketball Focus
http://www.humankinetics.com/AcuCustom/Sitename/DAM/142/E6307_507847_ebook_Main.jpg
The kettlebell swing is a good introductory exercise for teaching athletes hip thrusting and the triple extension movement pattern (extend at the ankles, knees, and hips) to assist with the teaching progression of Olympic-type weightlifting exercises. The triple extension is an important component of running and jumping. This exercise teaches you to produce higher forces into the floor when running after an opponent or when jumping for a rebound. Good explosiveness on the court enables you to move more quickly and outjump an opponent.
Learn more about Basketball Anatomy.
Program Preparation
If you are a coach, you must develop proficiency in writing training programs for your athletes. Training programs should be individualized to account for factors such as medical history, sex, biological and training age (experience), the sport, and the position played.
If you are a coach, you must develop proficiency in writing training programs for your athletes. Training programs should be individualized to account for factors such as medical history, sex, biological and training age (experience), the sport, and the position played. The goal of the weight training program is to appropriately organize the application of high stress (weight intensity) in the exercises performed for adaptation of the body to take place. These training exercises are repeatedly performed over time. A properly applied design not only will produce the desired results, but will also prevent excessive fatigue that can result in injury.
Exercise Selection
Many training exercises are available for basketball players. The specific exercises should be based on needs and goals.
Primary exercises are those that often are performed in the standing position; they require balance, coordination, timing, and the contribution of various muscle groups of multiple joints to work in harmony. These primary exercises also allow for heavier weights when appropriate for gains in strength and power.
Assistance exercises require an action that emphasizes a single joint or the execution of an isolated exercise. Examples are leg extension, leg curl, biceps curl, and triceps extension. Although assistance exercises do have their role in training, this book focuses on the primary exercises because these are of greater value for optimal transfer to basketball. Primary multijoint exercises should be the foundation of the training program; assistance (joint isolation) exercises, if deemed necessary, should be considered the fine tuning.
Order of Performance
In the daily order of exercise performance, it is important to perform high-speed power exercises such as the power clean before heavy strength exercises such as the back squat. High-velocity movements are more stressful to the neuromuscular system than slower-velocity strength movements; therefore, you should not attempt high-velocity exercises when fatigued. For example, you likely would demonstrate a higher vertical jump (power activity) after an appropriate warm-up than you would after becoming fatigued from a two- to three-hour basketball practice. However, an effective two- to three-hour basketball practice can still occur after the vertical jump.
If incorporating assistance exercises in the program, perform these exercises at the conclusion of all primary exercises.
Repetitions per Set
The number of repetitions performed in each exercise set varies depending on the needs of the athlete and the type of exercise performed. Although muscle strength and size (hypertrophy) go hand in hand, different set repetitions reflect an emphasis on muscle strength rather than muscle size. The repetitions performed per set for a strength exercise are summarized here:
- 10 repetitions per set: Gains in physical strength with an emphasis on muscle hypertrophy.
- 5 or 6 repetitions per set: Greater physical strength gains than with 10 repetitions per set with less emphasis on muscle hypertrophy, although there is still very good development of muscle hypertrophy.
- 1 to 3 repetitions per set: Greatest gains in physical strength with the least amount of muscle hypertrophy.
For power or high-speed barbell or dumbbell exercises, limit the repetitions per exercise set to 1 to 5. Performing higher repetitions will result in excessive fatigue, limiting both the force output and technique. Poor exercise technique while lifting a weighted barbell, dumbbell, or kettlebell will increase the risk of injury.
As a general rule, when the number of repetitions in a set decreases, the weight to be lifted should increase.
Learn more about Basketball Anatomy.
Ligament Dominance
The ligament dominance pattern, or the dynamic valgus, is the knock-knee position. To avoid this dangerous movement pattern, you need to strengthen your lateral hip muscles.
Neuromuscular Imbalance Pattern I: Ligament Dominance
The ligament dominance pattern, or the dynamic valgus, is the knock-knee position. To avoid this dangerous movement pattern, you need to strengthen your lateral hip muscles. Following are three exercises addressing ligament dominance.
ACL: Ligament Dominance
Band Squat
http://www.humankinetics.com/AcuCustom/Sitename/DAM/142/E6307_507986_ebook_Main.jpg
Execution
- Place an elastic band just below both knees. Base the resistance on your ability to maintain both legs shoulder-width apart and knees in good alignment.
- Perform a squat until the thighs are parallel to the floor. While in the bottom position of the squat, continue to apply outward tension to the band, activating the gluteus medius and gluteus minimus.
Muscles Involved
- Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius), gluteus medius, gluteus minimus
- Secondary: Tensor fasciae latae, hamstrings (semitendinosus, biceps femoris, semimembranosus)
Basketball Focus
The band squat develops hip strength for stabilizing yourself when cutting and changing direction. If you are a beginner, start with the lightest resistance band and progress to more resistance as strength develops. As with performing squats, proper foot position and attention to knee placement are important in this exercise.
Band Defensive Slide
http://www.humankinetics.com/AcuCustom/Sitename/DAM/142/E6307_507987_ebook_Main.jpg
Execution
- Place an elastic band around both knees. Starting in a good defensive position, maintain enough tension in the band so there is no slack.
- Take a defensive slide with one leg, increasing the tension on the band. Once you reach maximum tension based on your strength level, bring the other leg over to return to a good defensive position.
- Perform this pattern for the required distance or repetitions.
- Repeat the procedure moving in the other direction.
Muscles Involved
- Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius), gluteus medius, gluteus minimus
- Secondary: Tensor fasciae latae, hamstrings (semitendinosus, biceps femoris, semimembranosus)
Basketball Focus
This exercise mimics a defensive slide performed in basketball. You can perform this exercise while holding your arms out as if you were defending against an opponent. As stated in the band squat exercise, this exercise helps to develop strength in the hips. Strength in the hips and gluteals is important, especially for female basketball players, in stabilizing the lower leg when pivoting and cutting.
Side-Lying Clam
http://www.humankinetics.com/AcuCustom/Sitename/DAM/142/E6307_507988_ebook_Main.jpg
Execution
- Place an elastic band just above both knees. Lie on your side with knees and hips flexed to about 90 degrees. The head, shoulder, knee, and ankle should be in a straight line.
- While maintaining a good side-lying position, separate the knees and rotate the top leg out, creating tension in the band. Return to the starting position.
- Perform the prescribed number of repetitions and switch sides.
Muscles Involved
- Primary: Gluteus medius, gluteus minimus, tensor fasciae latae, piriformis, obturator externus, quadratus femoris
- Secondary: Sartorius
Basketball Focus
This exercise develops gluteal and hip strength. When performing this exercise, avoid excessive rotation of the upper body. Maintain a straight line from head to shoulders, knees, and ankles. As you rotate the top leg, the feet do not come apart; all the motion is at the hip.
Learn more about Basketball Anatomy.
Explosive Movements
The kettlebell swing is a good introductory exercise for teaching athletes hip thrusting and the triple extension movement pattern (extend at the ankles, knees, and hips) to assist with the teaching progression of Olympic-type weightlifting exercises.
Kettlebell Swing
http://www.humankinetics.com/AcuCustom/Sitename/DAM/142/E6307_507844_ebook_Main.jpg
Squat and backswing.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/142/E6307_507846_ebook_Main.jpg
Safety tip: You must be able to perform a squat with good technique before attempting this exercise. If you have a history of low back injuries, consult with the coach and a medical professional before attempting this exercise.
Execution
- Stand upright, holding a kettlebell with both hands, arms relaxed in front of the body with the kettlebell between your legs. Assume a wide stance with the feet outside shoulder width and toes pointing slightly out.
- Squat while keeping the back straight and your eyes and head facing forward. Push the hips back as you descend until the kettlebell is well clear of your groin between your legs.
- To initiate the swing, press your forearms against your groin as the kettlebell extends behind you. Once the kettlebell has reached its farthest point between your legs, immediately extend the hips upward and thrust them forward. This will cause the back to straighten vertically and the kettlebell to move forward in an upward arc.
- As the kettlebell moves forward, fully extend the arms until the kettlebell rises to chest height. Do not use your arms to move the kettlebell. Momentum from your hips and legs should initiate all movement.
- Once the kettlebell reaches optimal chest height, let the kettlebell lower into its arc of motion as you squat down slightly, keeping the hips back and your back in a neutral position.
- Perform the prescribed number of repetitions.
Muscles Involved
- Primary: Gluteus maximus, gluteus medius, hamstrings (semitendinosus, biceps femoris, semimembranosus), quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius), gastrocnemius
- Secondary: Anterior deltoid, multifidus, longissimus thoracis, iliocostalis, latissimus dorsi, upper trapezius
Basketball Focus
http://www.humankinetics.com/AcuCustom/Sitename/DAM/142/E6307_507847_ebook_Main.jpg
The kettlebell swing is a good introductory exercise for teaching athletes hip thrusting and the triple extension movement pattern (extend at the ankles, knees, and hips) to assist with the teaching progression of Olympic-type weightlifting exercises. The triple extension is an important component of running and jumping. This exercise teaches you to produce higher forces into the floor when running after an opponent or when jumping for a rebound. Good explosiveness on the court enables you to move more quickly and outjump an opponent.
Learn more about Basketball Anatomy.
Program Preparation
If you are a coach, you must develop proficiency in writing training programs for your athletes. Training programs should be individualized to account for factors such as medical history, sex, biological and training age (experience), the sport, and the position played.
If you are a coach, you must develop proficiency in writing training programs for your athletes. Training programs should be individualized to account for factors such as medical history, sex, biological and training age (experience), the sport, and the position played. The goal of the weight training program is to appropriately organize the application of high stress (weight intensity) in the exercises performed for adaptation of the body to take place. These training exercises are repeatedly performed over time. A properly applied design not only will produce the desired results, but will also prevent excessive fatigue that can result in injury.
Exercise Selection
Many training exercises are available for basketball players. The specific exercises should be based on needs and goals.
Primary exercises are those that often are performed in the standing position; they require balance, coordination, timing, and the contribution of various muscle groups of multiple joints to work in harmony. These primary exercises also allow for heavier weights when appropriate for gains in strength and power.
Assistance exercises require an action that emphasizes a single joint or the execution of an isolated exercise. Examples are leg extension, leg curl, biceps curl, and triceps extension. Although assistance exercises do have their role in training, this book focuses on the primary exercises because these are of greater value for optimal transfer to basketball. Primary multijoint exercises should be the foundation of the training program; assistance (joint isolation) exercises, if deemed necessary, should be considered the fine tuning.
Order of Performance
In the daily order of exercise performance, it is important to perform high-speed power exercises such as the power clean before heavy strength exercises such as the back squat. High-velocity movements are more stressful to the neuromuscular system than slower-velocity strength movements; therefore, you should not attempt high-velocity exercises when fatigued. For example, you likely would demonstrate a higher vertical jump (power activity) after an appropriate warm-up than you would after becoming fatigued from a two- to three-hour basketball practice. However, an effective two- to three-hour basketball practice can still occur after the vertical jump.
If incorporating assistance exercises in the program, perform these exercises at the conclusion of all primary exercises.
Repetitions per Set
The number of repetitions performed in each exercise set varies depending on the needs of the athlete and the type of exercise performed. Although muscle strength and size (hypertrophy) go hand in hand, different set repetitions reflect an emphasis on muscle strength rather than muscle size. The repetitions performed per set for a strength exercise are summarized here:
- 10 repetitions per set: Gains in physical strength with an emphasis on muscle hypertrophy.
- 5 or 6 repetitions per set: Greater physical strength gains than with 10 repetitions per set with less emphasis on muscle hypertrophy, although there is still very good development of muscle hypertrophy.
- 1 to 3 repetitions per set: Greatest gains in physical strength with the least amount of muscle hypertrophy.
For power or high-speed barbell or dumbbell exercises, limit the repetitions per exercise set to 1 to 5. Performing higher repetitions will result in excessive fatigue, limiting both the force output and technique. Poor exercise technique while lifting a weighted barbell, dumbbell, or kettlebell will increase the risk of injury.
As a general rule, when the number of repetitions in a set decreases, the weight to be lifted should increase.
Learn more about Basketball Anatomy.
Ligament Dominance
The ligament dominance pattern, or the dynamic valgus, is the knock-knee position. To avoid this dangerous movement pattern, you need to strengthen your lateral hip muscles.
Neuromuscular Imbalance Pattern I: Ligament Dominance
The ligament dominance pattern, or the dynamic valgus, is the knock-knee position. To avoid this dangerous movement pattern, you need to strengthen your lateral hip muscles. Following are three exercises addressing ligament dominance.
ACL: Ligament Dominance
Band Squat
http://www.humankinetics.com/AcuCustom/Sitename/DAM/142/E6307_507986_ebook_Main.jpg
Execution
- Place an elastic band just below both knees. Base the resistance on your ability to maintain both legs shoulder-width apart and knees in good alignment.
- Perform a squat until the thighs are parallel to the floor. While in the bottom position of the squat, continue to apply outward tension to the band, activating the gluteus medius and gluteus minimus.
Muscles Involved
- Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius), gluteus medius, gluteus minimus
- Secondary: Tensor fasciae latae, hamstrings (semitendinosus, biceps femoris, semimembranosus)
Basketball Focus
The band squat develops hip strength for stabilizing yourself when cutting and changing direction. If you are a beginner, start with the lightest resistance band and progress to more resistance as strength develops. As with performing squats, proper foot position and attention to knee placement are important in this exercise.
Band Defensive Slide
http://www.humankinetics.com/AcuCustom/Sitename/DAM/142/E6307_507987_ebook_Main.jpg
Execution
- Place an elastic band around both knees. Starting in a good defensive position, maintain enough tension in the band so there is no slack.
- Take a defensive slide with one leg, increasing the tension on the band. Once you reach maximum tension based on your strength level, bring the other leg over to return to a good defensive position.
- Perform this pattern for the required distance or repetitions.
- Repeat the procedure moving in the other direction.
Muscles Involved
- Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius), gluteus medius, gluteus minimus
- Secondary: Tensor fasciae latae, hamstrings (semitendinosus, biceps femoris, semimembranosus)
Basketball Focus
This exercise mimics a defensive slide performed in basketball. You can perform this exercise while holding your arms out as if you were defending against an opponent. As stated in the band squat exercise, this exercise helps to develop strength in the hips. Strength in the hips and gluteals is important, especially for female basketball players, in stabilizing the lower leg when pivoting and cutting.
Side-Lying Clam
http://www.humankinetics.com/AcuCustom/Sitename/DAM/142/E6307_507988_ebook_Main.jpg
Execution
- Place an elastic band just above both knees. Lie on your side with knees and hips flexed to about 90 degrees. The head, shoulder, knee, and ankle should be in a straight line.
- While maintaining a good side-lying position, separate the knees and rotate the top leg out, creating tension in the band. Return to the starting position.
- Perform the prescribed number of repetitions and switch sides.
Muscles Involved
- Primary: Gluteus medius, gluteus minimus, tensor fasciae latae, piriformis, obturator externus, quadratus femoris
- Secondary: Sartorius
Basketball Focus
This exercise develops gluteal and hip strength. When performing this exercise, avoid excessive rotation of the upper body. Maintain a straight line from head to shoulders, knees, and ankles. As you rotate the top leg, the feet do not come apart; all the motion is at the hip.
Learn more about Basketball Anatomy.
Explosive Movements
The kettlebell swing is a good introductory exercise for teaching athletes hip thrusting and the triple extension movement pattern (extend at the ankles, knees, and hips) to assist with the teaching progression of Olympic-type weightlifting exercises.
Kettlebell Swing
http://www.humankinetics.com/AcuCustom/Sitename/DAM/142/E6307_507844_ebook_Main.jpg
Squat and backswing.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/142/E6307_507846_ebook_Main.jpg
Safety tip: You must be able to perform a squat with good technique before attempting this exercise. If you have a history of low back injuries, consult with the coach and a medical professional before attempting this exercise.
Execution
- Stand upright, holding a kettlebell with both hands, arms relaxed in front of the body with the kettlebell between your legs. Assume a wide stance with the feet outside shoulder width and toes pointing slightly out.
- Squat while keeping the back straight and your eyes and head facing forward. Push the hips back as you descend until the kettlebell is well clear of your groin between your legs.
- To initiate the swing, press your forearms against your groin as the kettlebell extends behind you. Once the kettlebell has reached its farthest point between your legs, immediately extend the hips upward and thrust them forward. This will cause the back to straighten vertically and the kettlebell to move forward in an upward arc.
- As the kettlebell moves forward, fully extend the arms until the kettlebell rises to chest height. Do not use your arms to move the kettlebell. Momentum from your hips and legs should initiate all movement.
- Once the kettlebell reaches optimal chest height, let the kettlebell lower into its arc of motion as you squat down slightly, keeping the hips back and your back in a neutral position.
- Perform the prescribed number of repetitions.
Muscles Involved
- Primary: Gluteus maximus, gluteus medius, hamstrings (semitendinosus, biceps femoris, semimembranosus), quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius), gastrocnemius
- Secondary: Anterior deltoid, multifidus, longissimus thoracis, iliocostalis, latissimus dorsi, upper trapezius
Basketball Focus
http://www.humankinetics.com/AcuCustom/Sitename/DAM/142/E6307_507847_ebook_Main.jpg
The kettlebell swing is a good introductory exercise for teaching athletes hip thrusting and the triple extension movement pattern (extend at the ankles, knees, and hips) to assist with the teaching progression of Olympic-type weightlifting exercises. The triple extension is an important component of running and jumping. This exercise teaches you to produce higher forces into the floor when running after an opponent or when jumping for a rebound. Good explosiveness on the court enables you to move more quickly and outjump an opponent.
Learn more about Basketball Anatomy.
Program Preparation
If you are a coach, you must develop proficiency in writing training programs for your athletes. Training programs should be individualized to account for factors such as medical history, sex, biological and training age (experience), the sport, and the position played.
If you are a coach, you must develop proficiency in writing training programs for your athletes. Training programs should be individualized to account for factors such as medical history, sex, biological and training age (experience), the sport, and the position played. The goal of the weight training program is to appropriately organize the application of high stress (weight intensity) in the exercises performed for adaptation of the body to take place. These training exercises are repeatedly performed over time. A properly applied design not only will produce the desired results, but will also prevent excessive fatigue that can result in injury.
Exercise Selection
Many training exercises are available for basketball players. The specific exercises should be based on needs and goals.
Primary exercises are those that often are performed in the standing position; they require balance, coordination, timing, and the contribution of various muscle groups of multiple joints to work in harmony. These primary exercises also allow for heavier weights when appropriate for gains in strength and power.
Assistance exercises require an action that emphasizes a single joint or the execution of an isolated exercise. Examples are leg extension, leg curl, biceps curl, and triceps extension. Although assistance exercises do have their role in training, this book focuses on the primary exercises because these are of greater value for optimal transfer to basketball. Primary multijoint exercises should be the foundation of the training program; assistance (joint isolation) exercises, if deemed necessary, should be considered the fine tuning.
Order of Performance
In the daily order of exercise performance, it is important to perform high-speed power exercises such as the power clean before heavy strength exercises such as the back squat. High-velocity movements are more stressful to the neuromuscular system than slower-velocity strength movements; therefore, you should not attempt high-velocity exercises when fatigued. For example, you likely would demonstrate a higher vertical jump (power activity) after an appropriate warm-up than you would after becoming fatigued from a two- to three-hour basketball practice. However, an effective two- to three-hour basketball practice can still occur after the vertical jump.
If incorporating assistance exercises in the program, perform these exercises at the conclusion of all primary exercises.
Repetitions per Set
The number of repetitions performed in each exercise set varies depending on the needs of the athlete and the type of exercise performed. Although muscle strength and size (hypertrophy) go hand in hand, different set repetitions reflect an emphasis on muscle strength rather than muscle size. The repetitions performed per set for a strength exercise are summarized here:
- 10 repetitions per set: Gains in physical strength with an emphasis on muscle hypertrophy.
- 5 or 6 repetitions per set: Greater physical strength gains than with 10 repetitions per set with less emphasis on muscle hypertrophy, although there is still very good development of muscle hypertrophy.
- 1 to 3 repetitions per set: Greatest gains in physical strength with the least amount of muscle hypertrophy.
For power or high-speed barbell or dumbbell exercises, limit the repetitions per exercise set to 1 to 5. Performing higher repetitions will result in excessive fatigue, limiting both the force output and technique. Poor exercise technique while lifting a weighted barbell, dumbbell, or kettlebell will increase the risk of injury.
As a general rule, when the number of repetitions in a set decreases, the weight to be lifted should increase.
Learn more about Basketball Anatomy.
Ligament Dominance
The ligament dominance pattern, or the dynamic valgus, is the knock-knee position. To avoid this dangerous movement pattern, you need to strengthen your lateral hip muscles.
Neuromuscular Imbalance Pattern I: Ligament Dominance
The ligament dominance pattern, or the dynamic valgus, is the knock-knee position. To avoid this dangerous movement pattern, you need to strengthen your lateral hip muscles. Following are three exercises addressing ligament dominance.
ACL: Ligament Dominance
Band Squat
http://www.humankinetics.com/AcuCustom/Sitename/DAM/142/E6307_507986_ebook_Main.jpg
Execution
- Place an elastic band just below both knees. Base the resistance on your ability to maintain both legs shoulder-width apart and knees in good alignment.
- Perform a squat until the thighs are parallel to the floor. While in the bottom position of the squat, continue to apply outward tension to the band, activating the gluteus medius and gluteus minimus.
Muscles Involved
- Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius), gluteus medius, gluteus minimus
- Secondary: Tensor fasciae latae, hamstrings (semitendinosus, biceps femoris, semimembranosus)
Basketball Focus
The band squat develops hip strength for stabilizing yourself when cutting and changing direction. If you are a beginner, start with the lightest resistance band and progress to more resistance as strength develops. As with performing squats, proper foot position and attention to knee placement are important in this exercise.
Band Defensive Slide
http://www.humankinetics.com/AcuCustom/Sitename/DAM/142/E6307_507987_ebook_Main.jpg
Execution
- Place an elastic band around both knees. Starting in a good defensive position, maintain enough tension in the band so there is no slack.
- Take a defensive slide with one leg, increasing the tension on the band. Once you reach maximum tension based on your strength level, bring the other leg over to return to a good defensive position.
- Perform this pattern for the required distance or repetitions.
- Repeat the procedure moving in the other direction.
Muscles Involved
- Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius), gluteus medius, gluteus minimus
- Secondary: Tensor fasciae latae, hamstrings (semitendinosus, biceps femoris, semimembranosus)
Basketball Focus
This exercise mimics a defensive slide performed in basketball. You can perform this exercise while holding your arms out as if you were defending against an opponent. As stated in the band squat exercise, this exercise helps to develop strength in the hips. Strength in the hips and gluteals is important, especially for female basketball players, in stabilizing the lower leg when pivoting and cutting.
Side-Lying Clam
http://www.humankinetics.com/AcuCustom/Sitename/DAM/142/E6307_507988_ebook_Main.jpg
Execution
- Place an elastic band just above both knees. Lie on your side with knees and hips flexed to about 90 degrees. The head, shoulder, knee, and ankle should be in a straight line.
- While maintaining a good side-lying position, separate the knees and rotate the top leg out, creating tension in the band. Return to the starting position.
- Perform the prescribed number of repetitions and switch sides.
Muscles Involved
- Primary: Gluteus medius, gluteus minimus, tensor fasciae latae, piriformis, obturator externus, quadratus femoris
- Secondary: Sartorius
Basketball Focus
This exercise develops gluteal and hip strength. When performing this exercise, avoid excessive rotation of the upper body. Maintain a straight line from head to shoulders, knees, and ankles. As you rotate the top leg, the feet do not come apart; all the motion is at the hip.
Learn more about Basketball Anatomy.
Explosive Movements
The kettlebell swing is a good introductory exercise for teaching athletes hip thrusting and the triple extension movement pattern (extend at the ankles, knees, and hips) to assist with the teaching progression of Olympic-type weightlifting exercises.
Kettlebell Swing
http://www.humankinetics.com/AcuCustom/Sitename/DAM/142/E6307_507844_ebook_Main.jpg
Squat and backswing.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/142/E6307_507846_ebook_Main.jpg
Safety tip: You must be able to perform a squat with good technique before attempting this exercise. If you have a history of low back injuries, consult with the coach and a medical professional before attempting this exercise.
Execution
- Stand upright, holding a kettlebell with both hands, arms relaxed in front of the body with the kettlebell between your legs. Assume a wide stance with the feet outside shoulder width and toes pointing slightly out.
- Squat while keeping the back straight and your eyes and head facing forward. Push the hips back as you descend until the kettlebell is well clear of your groin between your legs.
- To initiate the swing, press your forearms against your groin as the kettlebell extends behind you. Once the kettlebell has reached its farthest point between your legs, immediately extend the hips upward and thrust them forward. This will cause the back to straighten vertically and the kettlebell to move forward in an upward arc.
- As the kettlebell moves forward, fully extend the arms until the kettlebell rises to chest height. Do not use your arms to move the kettlebell. Momentum from your hips and legs should initiate all movement.
- Once the kettlebell reaches optimal chest height, let the kettlebell lower into its arc of motion as you squat down slightly, keeping the hips back and your back in a neutral position.
- Perform the prescribed number of repetitions.
Muscles Involved
- Primary: Gluteus maximus, gluteus medius, hamstrings (semitendinosus, biceps femoris, semimembranosus), quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius), gastrocnemius
- Secondary: Anterior deltoid, multifidus, longissimus thoracis, iliocostalis, latissimus dorsi, upper trapezius
Basketball Focus
http://www.humankinetics.com/AcuCustom/Sitename/DAM/142/E6307_507847_ebook_Main.jpg
The kettlebell swing is a good introductory exercise for teaching athletes hip thrusting and the triple extension movement pattern (extend at the ankles, knees, and hips) to assist with the teaching progression of Olympic-type weightlifting exercises. The triple extension is an important component of running and jumping. This exercise teaches you to produce higher forces into the floor when running after an opponent or when jumping for a rebound. Good explosiveness on the court enables you to move more quickly and outjump an opponent.
Learn more about Basketball Anatomy.
Program Preparation
If you are a coach, you must develop proficiency in writing training programs for your athletes. Training programs should be individualized to account for factors such as medical history, sex, biological and training age (experience), the sport, and the position played.
If you are a coach, you must develop proficiency in writing training programs for your athletes. Training programs should be individualized to account for factors such as medical history, sex, biological and training age (experience), the sport, and the position played. The goal of the weight training program is to appropriately organize the application of high stress (weight intensity) in the exercises performed for adaptation of the body to take place. These training exercises are repeatedly performed over time. A properly applied design not only will produce the desired results, but will also prevent excessive fatigue that can result in injury.
Exercise Selection
Many training exercises are available for basketball players. The specific exercises should be based on needs and goals.
Primary exercises are those that often are performed in the standing position; they require balance, coordination, timing, and the contribution of various muscle groups of multiple joints to work in harmony. These primary exercises also allow for heavier weights when appropriate for gains in strength and power.
Assistance exercises require an action that emphasizes a single joint or the execution of an isolated exercise. Examples are leg extension, leg curl, biceps curl, and triceps extension. Although assistance exercises do have their role in training, this book focuses on the primary exercises because these are of greater value for optimal transfer to basketball. Primary multijoint exercises should be the foundation of the training program; assistance (joint isolation) exercises, if deemed necessary, should be considered the fine tuning.
Order of Performance
In the daily order of exercise performance, it is important to perform high-speed power exercises such as the power clean before heavy strength exercises such as the back squat. High-velocity movements are more stressful to the neuromuscular system than slower-velocity strength movements; therefore, you should not attempt high-velocity exercises when fatigued. For example, you likely would demonstrate a higher vertical jump (power activity) after an appropriate warm-up than you would after becoming fatigued from a two- to three-hour basketball practice. However, an effective two- to three-hour basketball practice can still occur after the vertical jump.
If incorporating assistance exercises in the program, perform these exercises at the conclusion of all primary exercises.
Repetitions per Set
The number of repetitions performed in each exercise set varies depending on the needs of the athlete and the type of exercise performed. Although muscle strength and size (hypertrophy) go hand in hand, different set repetitions reflect an emphasis on muscle strength rather than muscle size. The repetitions performed per set for a strength exercise are summarized here:
- 10 repetitions per set: Gains in physical strength with an emphasis on muscle hypertrophy.
- 5 or 6 repetitions per set: Greater physical strength gains than with 10 repetitions per set with less emphasis on muscle hypertrophy, although there is still very good development of muscle hypertrophy.
- 1 to 3 repetitions per set: Greatest gains in physical strength with the least amount of muscle hypertrophy.
For power or high-speed barbell or dumbbell exercises, limit the repetitions per exercise set to 1 to 5. Performing higher repetitions will result in excessive fatigue, limiting both the force output and technique. Poor exercise technique while lifting a weighted barbell, dumbbell, or kettlebell will increase the risk of injury.
As a general rule, when the number of repetitions in a set decreases, the weight to be lifted should increase.
Learn more about Basketball Anatomy.
Ligament Dominance
The ligament dominance pattern, or the dynamic valgus, is the knock-knee position. To avoid this dangerous movement pattern, you need to strengthen your lateral hip muscles.
Neuromuscular Imbalance Pattern I: Ligament Dominance
The ligament dominance pattern, or the dynamic valgus, is the knock-knee position. To avoid this dangerous movement pattern, you need to strengthen your lateral hip muscles. Following are three exercises addressing ligament dominance.
ACL: Ligament Dominance
Band Squat
http://www.humankinetics.com/AcuCustom/Sitename/DAM/142/E6307_507986_ebook_Main.jpg
Execution
- Place an elastic band just below both knees. Base the resistance on your ability to maintain both legs shoulder-width apart and knees in good alignment.
- Perform a squat until the thighs are parallel to the floor. While in the bottom position of the squat, continue to apply outward tension to the band, activating the gluteus medius and gluteus minimus.
Muscles Involved
- Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius), gluteus medius, gluteus minimus
- Secondary: Tensor fasciae latae, hamstrings (semitendinosus, biceps femoris, semimembranosus)
Basketball Focus
The band squat develops hip strength for stabilizing yourself when cutting and changing direction. If you are a beginner, start with the lightest resistance band and progress to more resistance as strength develops. As with performing squats, proper foot position and attention to knee placement are important in this exercise.
Band Defensive Slide
http://www.humankinetics.com/AcuCustom/Sitename/DAM/142/E6307_507987_ebook_Main.jpg
Execution
- Place an elastic band around both knees. Starting in a good defensive position, maintain enough tension in the band so there is no slack.
- Take a defensive slide with one leg, increasing the tension on the band. Once you reach maximum tension based on your strength level, bring the other leg over to return to a good defensive position.
- Perform this pattern for the required distance or repetitions.
- Repeat the procedure moving in the other direction.
Muscles Involved
- Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius), gluteus medius, gluteus minimus
- Secondary: Tensor fasciae latae, hamstrings (semitendinosus, biceps femoris, semimembranosus)
Basketball Focus
This exercise mimics a defensive slide performed in basketball. You can perform this exercise while holding your arms out as if you were defending against an opponent. As stated in the band squat exercise, this exercise helps to develop strength in the hips. Strength in the hips and gluteals is important, especially for female basketball players, in stabilizing the lower leg when pivoting and cutting.
Side-Lying Clam
http://www.humankinetics.com/AcuCustom/Sitename/DAM/142/E6307_507988_ebook_Main.jpg
Execution
- Place an elastic band just above both knees. Lie on your side with knees and hips flexed to about 90 degrees. The head, shoulder, knee, and ankle should be in a straight line.
- While maintaining a good side-lying position, separate the knees and rotate the top leg out, creating tension in the band. Return to the starting position.
- Perform the prescribed number of repetitions and switch sides.
Muscles Involved
- Primary: Gluteus medius, gluteus minimus, tensor fasciae latae, piriformis, obturator externus, quadratus femoris
- Secondary: Sartorius
Basketball Focus
This exercise develops gluteal and hip strength. When performing this exercise, avoid excessive rotation of the upper body. Maintain a straight line from head to shoulders, knees, and ankles. As you rotate the top leg, the feet do not come apart; all the motion is at the hip.
Learn more about Basketball Anatomy.
Explosive Movements
The kettlebell swing is a good introductory exercise for teaching athletes hip thrusting and the triple extension movement pattern (extend at the ankles, knees, and hips) to assist with the teaching progression of Olympic-type weightlifting exercises.
Kettlebell Swing
http://www.humankinetics.com/AcuCustom/Sitename/DAM/142/E6307_507844_ebook_Main.jpg
Squat and backswing.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/142/E6307_507846_ebook_Main.jpg
Safety tip: You must be able to perform a squat with good technique before attempting this exercise. If you have a history of low back injuries, consult with the coach and a medical professional before attempting this exercise.
Execution
- Stand upright, holding a kettlebell with both hands, arms relaxed in front of the body with the kettlebell between your legs. Assume a wide stance with the feet outside shoulder width and toes pointing slightly out.
- Squat while keeping the back straight and your eyes and head facing forward. Push the hips back as you descend until the kettlebell is well clear of your groin between your legs.
- To initiate the swing, press your forearms against your groin as the kettlebell extends behind you. Once the kettlebell has reached its farthest point between your legs, immediately extend the hips upward and thrust them forward. This will cause the back to straighten vertically and the kettlebell to move forward in an upward arc.
- As the kettlebell moves forward, fully extend the arms until the kettlebell rises to chest height. Do not use your arms to move the kettlebell. Momentum from your hips and legs should initiate all movement.
- Once the kettlebell reaches optimal chest height, let the kettlebell lower into its arc of motion as you squat down slightly, keeping the hips back and your back in a neutral position.
- Perform the prescribed number of repetitions.
Muscles Involved
- Primary: Gluteus maximus, gluteus medius, hamstrings (semitendinosus, biceps femoris, semimembranosus), quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius), gastrocnemius
- Secondary: Anterior deltoid, multifidus, longissimus thoracis, iliocostalis, latissimus dorsi, upper trapezius
Basketball Focus
http://www.humankinetics.com/AcuCustom/Sitename/DAM/142/E6307_507847_ebook_Main.jpg
The kettlebell swing is a good introductory exercise for teaching athletes hip thrusting and the triple extension movement pattern (extend at the ankles, knees, and hips) to assist with the teaching progression of Olympic-type weightlifting exercises. The triple extension is an important component of running and jumping. This exercise teaches you to produce higher forces into the floor when running after an opponent or when jumping for a rebound. Good explosiveness on the court enables you to move more quickly and outjump an opponent.
Learn more about Basketball Anatomy.
Program Preparation
If you are a coach, you must develop proficiency in writing training programs for your athletes. Training programs should be individualized to account for factors such as medical history, sex, biological and training age (experience), the sport, and the position played.
If you are a coach, you must develop proficiency in writing training programs for your athletes. Training programs should be individualized to account for factors such as medical history, sex, biological and training age (experience), the sport, and the position played. The goal of the weight training program is to appropriately organize the application of high stress (weight intensity) in the exercises performed for adaptation of the body to take place. These training exercises are repeatedly performed over time. A properly applied design not only will produce the desired results, but will also prevent excessive fatigue that can result in injury.
Exercise Selection
Many training exercises are available for basketball players. The specific exercises should be based on needs and goals.
Primary exercises are those that often are performed in the standing position; they require balance, coordination, timing, and the contribution of various muscle groups of multiple joints to work in harmony. These primary exercises also allow for heavier weights when appropriate for gains in strength and power.
Assistance exercises require an action that emphasizes a single joint or the execution of an isolated exercise. Examples are leg extension, leg curl, biceps curl, and triceps extension. Although assistance exercises do have their role in training, this book focuses on the primary exercises because these are of greater value for optimal transfer to basketball. Primary multijoint exercises should be the foundation of the training program; assistance (joint isolation) exercises, if deemed necessary, should be considered the fine tuning.
Order of Performance
In the daily order of exercise performance, it is important to perform high-speed power exercises such as the power clean before heavy strength exercises such as the back squat. High-velocity movements are more stressful to the neuromuscular system than slower-velocity strength movements; therefore, you should not attempt high-velocity exercises when fatigued. For example, you likely would demonstrate a higher vertical jump (power activity) after an appropriate warm-up than you would after becoming fatigued from a two- to three-hour basketball practice. However, an effective two- to three-hour basketball practice can still occur after the vertical jump.
If incorporating assistance exercises in the program, perform these exercises at the conclusion of all primary exercises.
Repetitions per Set
The number of repetitions performed in each exercise set varies depending on the needs of the athlete and the type of exercise performed. Although muscle strength and size (hypertrophy) go hand in hand, different set repetitions reflect an emphasis on muscle strength rather than muscle size. The repetitions performed per set for a strength exercise are summarized here:
- 10 repetitions per set: Gains in physical strength with an emphasis on muscle hypertrophy.
- 5 or 6 repetitions per set: Greater physical strength gains than with 10 repetitions per set with less emphasis on muscle hypertrophy, although there is still very good development of muscle hypertrophy.
- 1 to 3 repetitions per set: Greatest gains in physical strength with the least amount of muscle hypertrophy.
For power or high-speed barbell or dumbbell exercises, limit the repetitions per exercise set to 1 to 5. Performing higher repetitions will result in excessive fatigue, limiting both the force output and technique. Poor exercise technique while lifting a weighted barbell, dumbbell, or kettlebell will increase the risk of injury.
As a general rule, when the number of repetitions in a set decreases, the weight to be lifted should increase.
Learn more about Basketball Anatomy.
Ligament Dominance
The ligament dominance pattern, or the dynamic valgus, is the knock-knee position. To avoid this dangerous movement pattern, you need to strengthen your lateral hip muscles.
Neuromuscular Imbalance Pattern I: Ligament Dominance
The ligament dominance pattern, or the dynamic valgus, is the knock-knee position. To avoid this dangerous movement pattern, you need to strengthen your lateral hip muscles. Following are three exercises addressing ligament dominance.
ACL: Ligament Dominance
Band Squat
http://www.humankinetics.com/AcuCustom/Sitename/DAM/142/E6307_507986_ebook_Main.jpg
Execution
- Place an elastic band just below both knees. Base the resistance on your ability to maintain both legs shoulder-width apart and knees in good alignment.
- Perform a squat until the thighs are parallel to the floor. While in the bottom position of the squat, continue to apply outward tension to the band, activating the gluteus medius and gluteus minimus.
Muscles Involved
- Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius), gluteus medius, gluteus minimus
- Secondary: Tensor fasciae latae, hamstrings (semitendinosus, biceps femoris, semimembranosus)
Basketball Focus
The band squat develops hip strength for stabilizing yourself when cutting and changing direction. If you are a beginner, start with the lightest resistance band and progress to more resistance as strength develops. As with performing squats, proper foot position and attention to knee placement are important in this exercise.
Band Defensive Slide
http://www.humankinetics.com/AcuCustom/Sitename/DAM/142/E6307_507987_ebook_Main.jpg
Execution
- Place an elastic band around both knees. Starting in a good defensive position, maintain enough tension in the band so there is no slack.
- Take a defensive slide with one leg, increasing the tension on the band. Once you reach maximum tension based on your strength level, bring the other leg over to return to a good defensive position.
- Perform this pattern for the required distance or repetitions.
- Repeat the procedure moving in the other direction.
Muscles Involved
- Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius), gluteus medius, gluteus minimus
- Secondary: Tensor fasciae latae, hamstrings (semitendinosus, biceps femoris, semimembranosus)
Basketball Focus
This exercise mimics a defensive slide performed in basketball. You can perform this exercise while holding your arms out as if you were defending against an opponent. As stated in the band squat exercise, this exercise helps to develop strength in the hips. Strength in the hips and gluteals is important, especially for female basketball players, in stabilizing the lower leg when pivoting and cutting.
Side-Lying Clam
http://www.humankinetics.com/AcuCustom/Sitename/DAM/142/E6307_507988_ebook_Main.jpg
Execution
- Place an elastic band just above both knees. Lie on your side with knees and hips flexed to about 90 degrees. The head, shoulder, knee, and ankle should be in a straight line.
- While maintaining a good side-lying position, separate the knees and rotate the top leg out, creating tension in the band. Return to the starting position.
- Perform the prescribed number of repetitions and switch sides.
Muscles Involved
- Primary: Gluteus medius, gluteus minimus, tensor fasciae latae, piriformis, obturator externus, quadratus femoris
- Secondary: Sartorius
Basketball Focus
This exercise develops gluteal and hip strength. When performing this exercise, avoid excessive rotation of the upper body. Maintain a straight line from head to shoulders, knees, and ankles. As you rotate the top leg, the feet do not come apart; all the motion is at the hip.
Learn more about Basketball Anatomy.
Explosive Movements
The kettlebell swing is a good introductory exercise for teaching athletes hip thrusting and the triple extension movement pattern (extend at the ankles, knees, and hips) to assist with the teaching progression of Olympic-type weightlifting exercises.
Kettlebell Swing
http://www.humankinetics.com/AcuCustom/Sitename/DAM/142/E6307_507844_ebook_Main.jpg
Squat and backswing.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/142/E6307_507846_ebook_Main.jpg
Safety tip: You must be able to perform a squat with good technique before attempting this exercise. If you have a history of low back injuries, consult with the coach and a medical professional before attempting this exercise.
Execution
- Stand upright, holding a kettlebell with both hands, arms relaxed in front of the body with the kettlebell between your legs. Assume a wide stance with the feet outside shoulder width and toes pointing slightly out.
- Squat while keeping the back straight and your eyes and head facing forward. Push the hips back as you descend until the kettlebell is well clear of your groin between your legs.
- To initiate the swing, press your forearms against your groin as the kettlebell extends behind you. Once the kettlebell has reached its farthest point between your legs, immediately extend the hips upward and thrust them forward. This will cause the back to straighten vertically and the kettlebell to move forward in an upward arc.
- As the kettlebell moves forward, fully extend the arms until the kettlebell rises to chest height. Do not use your arms to move the kettlebell. Momentum from your hips and legs should initiate all movement.
- Once the kettlebell reaches optimal chest height, let the kettlebell lower into its arc of motion as you squat down slightly, keeping the hips back and your back in a neutral position.
- Perform the prescribed number of repetitions.
Muscles Involved
- Primary: Gluteus maximus, gluteus medius, hamstrings (semitendinosus, biceps femoris, semimembranosus), quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius), gastrocnemius
- Secondary: Anterior deltoid, multifidus, longissimus thoracis, iliocostalis, latissimus dorsi, upper trapezius
Basketball Focus
http://www.humankinetics.com/AcuCustom/Sitename/DAM/142/E6307_507847_ebook_Main.jpg
The kettlebell swing is a good introductory exercise for teaching athletes hip thrusting and the triple extension movement pattern (extend at the ankles, knees, and hips) to assist with the teaching progression of Olympic-type weightlifting exercises. The triple extension is an important component of running and jumping. This exercise teaches you to produce higher forces into the floor when running after an opponent or when jumping for a rebound. Good explosiveness on the court enables you to move more quickly and outjump an opponent.
Learn more about Basketball Anatomy.
Program Preparation
If you are a coach, you must develop proficiency in writing training programs for your athletes. Training programs should be individualized to account for factors such as medical history, sex, biological and training age (experience), the sport, and the position played.
If you are a coach, you must develop proficiency in writing training programs for your athletes. Training programs should be individualized to account for factors such as medical history, sex, biological and training age (experience), the sport, and the position played. The goal of the weight training program is to appropriately organize the application of high stress (weight intensity) in the exercises performed for adaptation of the body to take place. These training exercises are repeatedly performed over time. A properly applied design not only will produce the desired results, but will also prevent excessive fatigue that can result in injury.
Exercise Selection
Many training exercises are available for basketball players. The specific exercises should be based on needs and goals.
Primary exercises are those that often are performed in the standing position; they require balance, coordination, timing, and the contribution of various muscle groups of multiple joints to work in harmony. These primary exercises also allow for heavier weights when appropriate for gains in strength and power.
Assistance exercises require an action that emphasizes a single joint or the execution of an isolated exercise. Examples are leg extension, leg curl, biceps curl, and triceps extension. Although assistance exercises do have their role in training, this book focuses on the primary exercises because these are of greater value for optimal transfer to basketball. Primary multijoint exercises should be the foundation of the training program; assistance (joint isolation) exercises, if deemed necessary, should be considered the fine tuning.
Order of Performance
In the daily order of exercise performance, it is important to perform high-speed power exercises such as the power clean before heavy strength exercises such as the back squat. High-velocity movements are more stressful to the neuromuscular system than slower-velocity strength movements; therefore, you should not attempt high-velocity exercises when fatigued. For example, you likely would demonstrate a higher vertical jump (power activity) after an appropriate warm-up than you would after becoming fatigued from a two- to three-hour basketball practice. However, an effective two- to three-hour basketball practice can still occur after the vertical jump.
If incorporating assistance exercises in the program, perform these exercises at the conclusion of all primary exercises.
Repetitions per Set
The number of repetitions performed in each exercise set varies depending on the needs of the athlete and the type of exercise performed. Although muscle strength and size (hypertrophy) go hand in hand, different set repetitions reflect an emphasis on muscle strength rather than muscle size. The repetitions performed per set for a strength exercise are summarized here:
- 10 repetitions per set: Gains in physical strength with an emphasis on muscle hypertrophy.
- 5 or 6 repetitions per set: Greater physical strength gains than with 10 repetitions per set with less emphasis on muscle hypertrophy, although there is still very good development of muscle hypertrophy.
- 1 to 3 repetitions per set: Greatest gains in physical strength with the least amount of muscle hypertrophy.
For power or high-speed barbell or dumbbell exercises, limit the repetitions per exercise set to 1 to 5. Performing higher repetitions will result in excessive fatigue, limiting both the force output and technique. Poor exercise technique while lifting a weighted barbell, dumbbell, or kettlebell will increase the risk of injury.
As a general rule, when the number of repetitions in a set decreases, the weight to be lifted should increase.
Learn more about Basketball Anatomy.
Ligament Dominance
The ligament dominance pattern, or the dynamic valgus, is the knock-knee position. To avoid this dangerous movement pattern, you need to strengthen your lateral hip muscles.
Neuromuscular Imbalance Pattern I: Ligament Dominance
The ligament dominance pattern, or the dynamic valgus, is the knock-knee position. To avoid this dangerous movement pattern, you need to strengthen your lateral hip muscles. Following are three exercises addressing ligament dominance.
ACL: Ligament Dominance
Band Squat
http://www.humankinetics.com/AcuCustom/Sitename/DAM/142/E6307_507986_ebook_Main.jpg
Execution
- Place an elastic band just below both knees. Base the resistance on your ability to maintain both legs shoulder-width apart and knees in good alignment.
- Perform a squat until the thighs are parallel to the floor. While in the bottom position of the squat, continue to apply outward tension to the band, activating the gluteus medius and gluteus minimus.
Muscles Involved
- Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius), gluteus medius, gluteus minimus
- Secondary: Tensor fasciae latae, hamstrings (semitendinosus, biceps femoris, semimembranosus)
Basketball Focus
The band squat develops hip strength for stabilizing yourself when cutting and changing direction. If you are a beginner, start with the lightest resistance band and progress to more resistance as strength develops. As with performing squats, proper foot position and attention to knee placement are important in this exercise.
Band Defensive Slide
http://www.humankinetics.com/AcuCustom/Sitename/DAM/142/E6307_507987_ebook_Main.jpg
Execution
- Place an elastic band around both knees. Starting in a good defensive position, maintain enough tension in the band so there is no slack.
- Take a defensive slide with one leg, increasing the tension on the band. Once you reach maximum tension based on your strength level, bring the other leg over to return to a good defensive position.
- Perform this pattern for the required distance or repetitions.
- Repeat the procedure moving in the other direction.
Muscles Involved
- Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius), gluteus medius, gluteus minimus
- Secondary: Tensor fasciae latae, hamstrings (semitendinosus, biceps femoris, semimembranosus)
Basketball Focus
This exercise mimics a defensive slide performed in basketball. You can perform this exercise while holding your arms out as if you were defending against an opponent. As stated in the band squat exercise, this exercise helps to develop strength in the hips. Strength in the hips and gluteals is important, especially for female basketball players, in stabilizing the lower leg when pivoting and cutting.
Side-Lying Clam
http://www.humankinetics.com/AcuCustom/Sitename/DAM/142/E6307_507988_ebook_Main.jpg
Execution
- Place an elastic band just above both knees. Lie on your side with knees and hips flexed to about 90 degrees. The head, shoulder, knee, and ankle should be in a straight line.
- While maintaining a good side-lying position, separate the knees and rotate the top leg out, creating tension in the band. Return to the starting position.
- Perform the prescribed number of repetitions and switch sides.
Muscles Involved
- Primary: Gluteus medius, gluteus minimus, tensor fasciae latae, piriformis, obturator externus, quadratus femoris
- Secondary: Sartorius
Basketball Focus
This exercise develops gluteal and hip strength. When performing this exercise, avoid excessive rotation of the upper body. Maintain a straight line from head to shoulders, knees, and ankles. As you rotate the top leg, the feet do not come apart; all the motion is at the hip.
Learn more about Basketball Anatomy.
Explosive Movements
The kettlebell swing is a good introductory exercise for teaching athletes hip thrusting and the triple extension movement pattern (extend at the ankles, knees, and hips) to assist with the teaching progression of Olympic-type weightlifting exercises.
Kettlebell Swing
http://www.humankinetics.com/AcuCustom/Sitename/DAM/142/E6307_507844_ebook_Main.jpg
Squat and backswing.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/142/E6307_507846_ebook_Main.jpg
Safety tip: You must be able to perform a squat with good technique before attempting this exercise. If you have a history of low back injuries, consult with the coach and a medical professional before attempting this exercise.
Execution
- Stand upright, holding a kettlebell with both hands, arms relaxed in front of the body with the kettlebell between your legs. Assume a wide stance with the feet outside shoulder width and toes pointing slightly out.
- Squat while keeping the back straight and your eyes and head facing forward. Push the hips back as you descend until the kettlebell is well clear of your groin between your legs.
- To initiate the swing, press your forearms against your groin as the kettlebell extends behind you. Once the kettlebell has reached its farthest point between your legs, immediately extend the hips upward and thrust them forward. This will cause the back to straighten vertically and the kettlebell to move forward in an upward arc.
- As the kettlebell moves forward, fully extend the arms until the kettlebell rises to chest height. Do not use your arms to move the kettlebell. Momentum from your hips and legs should initiate all movement.
- Once the kettlebell reaches optimal chest height, let the kettlebell lower into its arc of motion as you squat down slightly, keeping the hips back and your back in a neutral position.
- Perform the prescribed number of repetitions.
Muscles Involved
- Primary: Gluteus maximus, gluteus medius, hamstrings (semitendinosus, biceps femoris, semimembranosus), quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius), gastrocnemius
- Secondary: Anterior deltoid, multifidus, longissimus thoracis, iliocostalis, latissimus dorsi, upper trapezius
Basketball Focus
http://www.humankinetics.com/AcuCustom/Sitename/DAM/142/E6307_507847_ebook_Main.jpg
The kettlebell swing is a good introductory exercise for teaching athletes hip thrusting and the triple extension movement pattern (extend at the ankles, knees, and hips) to assist with the teaching progression of Olympic-type weightlifting exercises. The triple extension is an important component of running and jumping. This exercise teaches you to produce higher forces into the floor when running after an opponent or when jumping for a rebound. Good explosiveness on the court enables you to move more quickly and outjump an opponent.
Learn more about Basketball Anatomy.
Program Preparation
If you are a coach, you must develop proficiency in writing training programs for your athletes. Training programs should be individualized to account for factors such as medical history, sex, biological and training age (experience), the sport, and the position played.
If you are a coach, you must develop proficiency in writing training programs for your athletes. Training programs should be individualized to account for factors such as medical history, sex, biological and training age (experience), the sport, and the position played. The goal of the weight training program is to appropriately organize the application of high stress (weight intensity) in the exercises performed for adaptation of the body to take place. These training exercises are repeatedly performed over time. A properly applied design not only will produce the desired results, but will also prevent excessive fatigue that can result in injury.
Exercise Selection
Many training exercises are available for basketball players. The specific exercises should be based on needs and goals.
Primary exercises are those that often are performed in the standing position; they require balance, coordination, timing, and the contribution of various muscle groups of multiple joints to work in harmony. These primary exercises also allow for heavier weights when appropriate for gains in strength and power.
Assistance exercises require an action that emphasizes a single joint or the execution of an isolated exercise. Examples are leg extension, leg curl, biceps curl, and triceps extension. Although assistance exercises do have their role in training, this book focuses on the primary exercises because these are of greater value for optimal transfer to basketball. Primary multijoint exercises should be the foundation of the training program; assistance (joint isolation) exercises, if deemed necessary, should be considered the fine tuning.
Order of Performance
In the daily order of exercise performance, it is important to perform high-speed power exercises such as the power clean before heavy strength exercises such as the back squat. High-velocity movements are more stressful to the neuromuscular system than slower-velocity strength movements; therefore, you should not attempt high-velocity exercises when fatigued. For example, you likely would demonstrate a higher vertical jump (power activity) after an appropriate warm-up than you would after becoming fatigued from a two- to three-hour basketball practice. However, an effective two- to three-hour basketball practice can still occur after the vertical jump.
If incorporating assistance exercises in the program, perform these exercises at the conclusion of all primary exercises.
Repetitions per Set
The number of repetitions performed in each exercise set varies depending on the needs of the athlete and the type of exercise performed. Although muscle strength and size (hypertrophy) go hand in hand, different set repetitions reflect an emphasis on muscle strength rather than muscle size. The repetitions performed per set for a strength exercise are summarized here:
- 10 repetitions per set: Gains in physical strength with an emphasis on muscle hypertrophy.
- 5 or 6 repetitions per set: Greater physical strength gains than with 10 repetitions per set with less emphasis on muscle hypertrophy, although there is still very good development of muscle hypertrophy.
- 1 to 3 repetitions per set: Greatest gains in physical strength with the least amount of muscle hypertrophy.
For power or high-speed barbell or dumbbell exercises, limit the repetitions per exercise set to 1 to 5. Performing higher repetitions will result in excessive fatigue, limiting both the force output and technique. Poor exercise technique while lifting a weighted barbell, dumbbell, or kettlebell will increase the risk of injury.
As a general rule, when the number of repetitions in a set decreases, the weight to be lifted should increase.
Learn more about Basketball Anatomy.
Ligament Dominance
The ligament dominance pattern, or the dynamic valgus, is the knock-knee position. To avoid this dangerous movement pattern, you need to strengthen your lateral hip muscles.
Neuromuscular Imbalance Pattern I: Ligament Dominance
The ligament dominance pattern, or the dynamic valgus, is the knock-knee position. To avoid this dangerous movement pattern, you need to strengthen your lateral hip muscles. Following are three exercises addressing ligament dominance.
ACL: Ligament Dominance
Band Squat
http://www.humankinetics.com/AcuCustom/Sitename/DAM/142/E6307_507986_ebook_Main.jpg
Execution
- Place an elastic band just below both knees. Base the resistance on your ability to maintain both legs shoulder-width apart and knees in good alignment.
- Perform a squat until the thighs are parallel to the floor. While in the bottom position of the squat, continue to apply outward tension to the band, activating the gluteus medius and gluteus minimus.
Muscles Involved
- Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius), gluteus medius, gluteus minimus
- Secondary: Tensor fasciae latae, hamstrings (semitendinosus, biceps femoris, semimembranosus)
Basketball Focus
The band squat develops hip strength for stabilizing yourself when cutting and changing direction. If you are a beginner, start with the lightest resistance band and progress to more resistance as strength develops. As with performing squats, proper foot position and attention to knee placement are important in this exercise.
Band Defensive Slide
http://www.humankinetics.com/AcuCustom/Sitename/DAM/142/E6307_507987_ebook_Main.jpg
Execution
- Place an elastic band around both knees. Starting in a good defensive position, maintain enough tension in the band so there is no slack.
- Take a defensive slide with one leg, increasing the tension on the band. Once you reach maximum tension based on your strength level, bring the other leg over to return to a good defensive position.
- Perform this pattern for the required distance or repetitions.
- Repeat the procedure moving in the other direction.
Muscles Involved
- Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius), gluteus medius, gluteus minimus
- Secondary: Tensor fasciae latae, hamstrings (semitendinosus, biceps femoris, semimembranosus)
Basketball Focus
This exercise mimics a defensive slide performed in basketball. You can perform this exercise while holding your arms out as if you were defending against an opponent. As stated in the band squat exercise, this exercise helps to develop strength in the hips. Strength in the hips and gluteals is important, especially for female basketball players, in stabilizing the lower leg when pivoting and cutting.
Side-Lying Clam
http://www.humankinetics.com/AcuCustom/Sitename/DAM/142/E6307_507988_ebook_Main.jpg
Execution
- Place an elastic band just above both knees. Lie on your side with knees and hips flexed to about 90 degrees. The head, shoulder, knee, and ankle should be in a straight line.
- While maintaining a good side-lying position, separate the knees and rotate the top leg out, creating tension in the band. Return to the starting position.
- Perform the prescribed number of repetitions and switch sides.
Muscles Involved
- Primary: Gluteus medius, gluteus minimus, tensor fasciae latae, piriformis, obturator externus, quadratus femoris
- Secondary: Sartorius
Basketball Focus
This exercise develops gluteal and hip strength. When performing this exercise, avoid excessive rotation of the upper body. Maintain a straight line from head to shoulders, knees, and ankles. As you rotate the top leg, the feet do not come apart; all the motion is at the hip.
Learn more about Basketball Anatomy.
Explosive Movements
The kettlebell swing is a good introductory exercise for teaching athletes hip thrusting and the triple extension movement pattern (extend at the ankles, knees, and hips) to assist with the teaching progression of Olympic-type weightlifting exercises.
Kettlebell Swing
http://www.humankinetics.com/AcuCustom/Sitename/DAM/142/E6307_507844_ebook_Main.jpg
Squat and backswing.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/142/E6307_507846_ebook_Main.jpg
Safety tip: You must be able to perform a squat with good technique before attempting this exercise. If you have a history of low back injuries, consult with the coach and a medical professional before attempting this exercise.
Execution
- Stand upright, holding a kettlebell with both hands, arms relaxed in front of the body with the kettlebell between your legs. Assume a wide stance with the feet outside shoulder width and toes pointing slightly out.
- Squat while keeping the back straight and your eyes and head facing forward. Push the hips back as you descend until the kettlebell is well clear of your groin between your legs.
- To initiate the swing, press your forearms against your groin as the kettlebell extends behind you. Once the kettlebell has reached its farthest point between your legs, immediately extend the hips upward and thrust them forward. This will cause the back to straighten vertically and the kettlebell to move forward in an upward arc.
- As the kettlebell moves forward, fully extend the arms until the kettlebell rises to chest height. Do not use your arms to move the kettlebell. Momentum from your hips and legs should initiate all movement.
- Once the kettlebell reaches optimal chest height, let the kettlebell lower into its arc of motion as you squat down slightly, keeping the hips back and your back in a neutral position.
- Perform the prescribed number of repetitions.
Muscles Involved
- Primary: Gluteus maximus, gluteus medius, hamstrings (semitendinosus, biceps femoris, semimembranosus), quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius), gastrocnemius
- Secondary: Anterior deltoid, multifidus, longissimus thoracis, iliocostalis, latissimus dorsi, upper trapezius
Basketball Focus
http://www.humankinetics.com/AcuCustom/Sitename/DAM/142/E6307_507847_ebook_Main.jpg
The kettlebell swing is a good introductory exercise for teaching athletes hip thrusting and the triple extension movement pattern (extend at the ankles, knees, and hips) to assist with the teaching progression of Olympic-type weightlifting exercises. The triple extension is an important component of running and jumping. This exercise teaches you to produce higher forces into the floor when running after an opponent or when jumping for a rebound. Good explosiveness on the court enables you to move more quickly and outjump an opponent.
Learn more about Basketball Anatomy.
Program Preparation
If you are a coach, you must develop proficiency in writing training programs for your athletes. Training programs should be individualized to account for factors such as medical history, sex, biological and training age (experience), the sport, and the position played.
If you are a coach, you must develop proficiency in writing training programs for your athletes. Training programs should be individualized to account for factors such as medical history, sex, biological and training age (experience), the sport, and the position played. The goal of the weight training program is to appropriately organize the application of high stress (weight intensity) in the exercises performed for adaptation of the body to take place. These training exercises are repeatedly performed over time. A properly applied design not only will produce the desired results, but will also prevent excessive fatigue that can result in injury.
Exercise Selection
Many training exercises are available for basketball players. The specific exercises should be based on needs and goals.
Primary exercises are those that often are performed in the standing position; they require balance, coordination, timing, and the contribution of various muscle groups of multiple joints to work in harmony. These primary exercises also allow for heavier weights when appropriate for gains in strength and power.
Assistance exercises require an action that emphasizes a single joint or the execution of an isolated exercise. Examples are leg extension, leg curl, biceps curl, and triceps extension. Although assistance exercises do have their role in training, this book focuses on the primary exercises because these are of greater value for optimal transfer to basketball. Primary multijoint exercises should be the foundation of the training program; assistance (joint isolation) exercises, if deemed necessary, should be considered the fine tuning.
Order of Performance
In the daily order of exercise performance, it is important to perform high-speed power exercises such as the power clean before heavy strength exercises such as the back squat. High-velocity movements are more stressful to the neuromuscular system than slower-velocity strength movements; therefore, you should not attempt high-velocity exercises when fatigued. For example, you likely would demonstrate a higher vertical jump (power activity) after an appropriate warm-up than you would after becoming fatigued from a two- to three-hour basketball practice. However, an effective two- to three-hour basketball practice can still occur after the vertical jump.
If incorporating assistance exercises in the program, perform these exercises at the conclusion of all primary exercises.
Repetitions per Set
The number of repetitions performed in each exercise set varies depending on the needs of the athlete and the type of exercise performed. Although muscle strength and size (hypertrophy) go hand in hand, different set repetitions reflect an emphasis on muscle strength rather than muscle size. The repetitions performed per set for a strength exercise are summarized here:
- 10 repetitions per set: Gains in physical strength with an emphasis on muscle hypertrophy.
- 5 or 6 repetitions per set: Greater physical strength gains than with 10 repetitions per set with less emphasis on muscle hypertrophy, although there is still very good development of muscle hypertrophy.
- 1 to 3 repetitions per set: Greatest gains in physical strength with the least amount of muscle hypertrophy.
For power or high-speed barbell or dumbbell exercises, limit the repetitions per exercise set to 1 to 5. Performing higher repetitions will result in excessive fatigue, limiting both the force output and technique. Poor exercise technique while lifting a weighted barbell, dumbbell, or kettlebell will increase the risk of injury.
As a general rule, when the number of repetitions in a set decreases, the weight to be lifted should increase.
Learn more about Basketball Anatomy.
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