The Basic Physical Qualities of Basketball Athletes (and how to achieve them) – Part 1
This is a series. In this article, Strength will be the main point of focus.
When you are an athlete who plays basketball, you don’t just go into the weight room and do “one body part” a day, or “two parts a day”. Those are body building workouts, where an athlete works on his chest on Monday, followed by biceps on Tuesday, throwing in a core workout every alternate day.
Regardless of the sport, the physical qualities necessary for a high level of performance for an athlete are Strength, Power (explosive strength), Elastic (relative) strength and Speed (according to Chicago Bulls Hall of Fame Strength and Conditioning coach, Al Vermeil). Strength is the base of the building, which means that nothing is achieved properly without basic strength. The optimal development of each quality depends on how well the preceding quality is developed. When two athletes complete physically, and their athleticism and skill levels match each other, usually the stronger one will prevail.
An important point to be addressed is that different athletes have varying physical strengths and weaknesses. Professional assessments for physical deficits, needs and goals should be made, and accordingly, an appropriate physical training program can be chalked out.
In layman’s terms, what is strength? It is the ability of a muscle to produce maximal force. This strength is developed when an athlete progressively incorporates higher levels of exercise intensity (in this case, lifting of weights). Something which is unique to strength training is that the exercise does not need to be completed in a given amount of time. In other words, there is no time constraint. Heavier weights can be lifted at a slower velocity, and when using lighter weights, a faster exercise performance is expected.
In this article, I will be describing ten strength exercises for the lower-extremities (The lower extremity includes the hip, knee, and ankle joints, and the bones of the thigh, leg, and foot). To ensure proper technique, the strength exercises must be performed with lighter weights to get the hang of things.
Legs: Where the Game Starts
In most athletic endeavours, those who can apply the greatest amount of force into the ground surface area in the shortest period of time are considered to be elite. Lebron James, Roger Federer, Michael Jordan, Usain Bolt, the list goes on. Lower extremity strength is an important physical component to the application of force into the ground. In basketball, an athlete must run, jump, accelerate, decelerate and cut at high velocities. These tasks are initiated by and dependent on the strength in the lower extremities. The legs are the foundation from which all basketball skills evolve, and an athlete must understand how important lower-extremity strength is to the sport.
Also, the most common injuries of the lower extremities in basketball are to the soft tissue (muscles, tendons and ligaments) and joints. An athlete must produce high forces to run, jump and cut. To recover from these movements, opposing forces must be generated to land safely from a high vertical jump or to decelerate before a change of direction. If they cannot manage to slow down from these high forces, injury is likely to occur. Strength in the muscles of the lower extremities will not only help in improving athletic abilities, but also will enable an athlete to demonstrate these abilities repeatedly while staying away from injury.
Back Squat
Set-up
Stand erect and place a barbell behind your neck, with the weight evenly distributed across the shoulders. Feet should be slightly wider than shoulder width, and outwardly rotated at about 15 degrees
Execution
- Keeping the back as straight as possible, slowly descend by bending at the hips and knees until your thighs are slightly lower than parallel to the floor. When you go down, your elbows should be down and in line with your body. Your spine should be in a neutral position and not bent over.
- Without bouncing at the bottom position, change direction by extending the hips and knees to get back to the starting position.
Basketball Focus
Enhancement of strength in the lower extremity will facilitate acceleration and jumping ability and provide additional stability while holding a position to rebound the ball or receive the ball from a teammate.
Front Squat
Set-up
Stand erect with a barbell in front of the neck, with the weight evenly distributed across the shoulders. Use the cross grip (palms facing the ground, right hand holds the barbell at the left shoulder and the left hand holds the barbell at the right shoulder. Your elbows must remain raised to shoulder level during the exercise.
Execution
- Keeping the back as straight as possible, slowly descend by bending at the hips and knees until your thighs are slightly lower than parallel to the floor (This movement is like the back squat). When you go down, your elbows should be up and in line with your shoulders.
- Without bouncing at the bottom position, change direction by extending the hips and knees to get back to the starting position.
Safety Tip
Perform the front squat with approximately 20% less weight when compared to the back squat
Basketball Focus
Lower back, hips and lower extremities. Important for acceleration and cutting during performance. The legendary quick first step of Allen Iverson and Michael Jordan allowed them to blow by an opponent. This exercise will improve the ability to work towards achieving that first step.
Deadlift
Set-up
- Stand over a barbell on the floor, with the bar positioned above your midfoot. Feet should be slightly narrower than shoulder-width
- Grip the barbell with the arms straight and perpendicular to the floor, shoulder slightly over the bar, and hands positioned outside your legs. Use a reverse grip (one hand palm down and other hand palm up).
Execution
- Slowly bend your hips and knees, while keeping your back as straight as possible, until your shins touch the bar, while it remains at the midfoot position. Raise your shoulders to straighten your arms. Your head must remain in line with your neutrally positioned spine (straight back).
- Pull the bar from the floor by slowly extending the hips and knees and raise your shoulders simultaneously with your hips. Keep the arms and back straight. Do not let your back round. Keep the barbell close to your body until you stand erect.
- Return the bar to the floor by slowly flexing your hips and then the knees and controlling the bar until it touches the floor.
Basketball Focus
The deadlift is a very important exercise in terms of basketball. It improves force output, enhances acceleration and jumping (components of a successful layup). Also enhances deceleration and cutting, and improves your base of support, which is crucial for play under the basket.
Romanian Deadlift (RDL)
Set-up
- As opposed to the deadlift, the RDL starts from the top down, and not from the floor.
- Stand erect with your arms straight, holding a barbell with a regular (both palms down) grip. Feet should be hip width apart, with toes pointing about 15 degrees out. The barbell should touch your thighs. Flex your knees up to 20 to 30 degrees.
Execution
- Keeping the lower back and knees locked at this slightly flexed position, lower the bar slowly against your thighs until your arms are fully extended by extending your hips back and allowing your torso to drop. Do not round your back and shoulders as your hips extend back.
- Return the bar to the starting position by keeping your shoulders, knees and lower back locked. Extend your hips until you are standing upright.
Safety Tip
Limit the drop of the bar to knee height until you achieve proper technique.
Basketball Focus
This exercise enhances the force output for running, jumping, deceleration and cutting. It will help you to establish a solid defensive position and reactive movement.
Hip Thrust
Set-up
- Sit with your hips on the floor and both legs extended. Align the upper back across a secure padded bench or box. Position a well-padded barbell over the lower legs. (use a kneeling sponge to support the barbell, if a padded barbell is unavailable)
- Lean forward and grab the barbell, and if possible, roll the barbell over the thighs towards the hips. Position the barbell symmetrically at the crease of the hips (slightly above the pelvis).
- Assume proper placement of the upper back and shoulders on the padded the bench. Keep your feet at shoulder width and flex your knees at 90 degrees.
Execution
Lift the barbell off the floor by extending your hips using the gluteal muscles, while keeping the spine and hips stable. The extension movement that lifts the bar must come from the hips and not from the lower back.
Safety Tip
The back of the shoulder should have a firm support on the padded bench. The neck should not be the main support for the exercise.
Basketball Focus
This exercise focuses on the gluteal muscles, which significantly contribute to horizontal and vertical propulsion – For outjumping and moving past an opponent. Also, it is important for safe and efficient landing technique.
Reverse Lunge
Set-up
Stand erect with your feet shoulder width apart. Place your hands on your hips or hold a dumbbell in each hand for resistance.
Execution
- Step directly back with your right leg and lower the body toward the floor by bending both the hips and knees while keeping your back and lower leg (front leg) straight. Go down until the left leg is bent 90 degrees at the knee and the hip. Do not let your left knee cross your left toe as you go down.
- Return to starting position and repeat the exercise for the prescribed number of reps before switching legs.
Basketball Focus
This exercise strengthens the muscles of the hips and thighs, which assist in horizontal and vertical propulsion and enhance your ability to decelerate and change direction. Another aspect of your body which is significantly improved with this exercise is your lower body balance.
Reverse Step Down from Box
Set-up
Stand with your feet firmly on top of a secure box. The height of the box depends on your strength.
Execution
- Keeping your left leg on the box, slowly step back off the box with the right leg pointed toward the floor. Slowly go down towards the floor by bending at the left hip and knee, keeping your trunk as straight as possible.
- Touch, don’t bounce, off the floor with your toes of the right foot. As soon as the right foot touches the floor, extend your hips and knees to return to starting position.
- Repeat the exercise without resting for the prescribed number of reps before switching legs.
Safety Tip
During this exercise, do not let the knees buckle in or out.
Basketball Focus
This exercise helps in improving single-leg strength, important for running past and outjumping an opponent while taking a layup. Helps in overall body control, which is important during any violent contact which might occur during play.
Band Backward Walk
Set-up
Facing a partner, stand in a quarter-squat position with both feet shoulder-width apart. Secure a long, heavy resistance band around your waist. Your partner holds the other end of the band.
Execution
Maintaining proper posture, walk backward against the manual resistance of the band. Your partner walks with you while applying resistance.
Basketball Focus
This exercise develops strength and endurance of the lower extremities and hips. Strength endurance is important as you make movements like cutting, changing direction and jumping – throughout practice and in games.
Band Lateral Walk
Set-up
Stand in a quarter-squat position with your feet shoulder-width apart. Loop a miniband of appropriate resistance around each ankle.
Execution
- Step to the left by pushing off the right foot. Do not step to the left by initiating the movement with the left leg moving laterally.
- Repeat the movement for the prescribed distance.
Basketball Focus
This exercise helps you rapidly change direction while dribbling. In a crossover, you could have your opponent searching for his broken ankles.
Calf Pop-up (Calf Raise)
Set-up
Stand erect with the balls of both your feet on the edge of a secure flat surface. Hold on to a fixed structure to maintain balance.
Execution
- Slowly lower both heels to the floor as you stretch your Achilles Tendon
- Reverse direction to quickly pop up onto your toes
Basketball Focus
This exercise will help you jump higher while shooting or rebounding. This will also enhance the elasticity of the Achilles tendon, which gives you a distinct advantage over your opponent. The second jump, or the jump which occurs immediately after the first is greatly enhanced by this exercise.
As you observe, the basketball importance of all these exercises to help your horizontal and vertical propulsion, which will help you either run faster or jump faster or jump higher. These exercises also enhance your acceleration skills, which then should be complemented by enhanced deceleration skills.
In the next part of this series, we will focus on the lower back and core strength. Stay tuned!
KHO Health was acquired by was acquire by 9INE POINT in the summer of 2019 and is now referred to as 9INE POINT Health.
