The Basic Physical Qualities of Basketball Athletes (and how to achieve them) – Part 4
This is a series. In this article, Strength will be the main point of focus. This is the final article in the series which focuses on Strength.
If you have been following this series, you will know that Strength is the foundation for whatever other physical quality you are trying to build as an athlete. The stronger athlete will prevail in a battle between two athletes, who are matched when it comes to skill, over prolonged periods of time.
Part 4 in this series will take us through Upper Body Pushing exercises. Part 1 was about Legs, Part 2 was about the Lower Back and Core, and Part 3 was the Upper Body pulling exercises (in which the focus was on the upper back and shoulder muscles).
Upper Body Strength and Power: Pushing Exercises
Since basketball, like many other athletic endeavours is played from the ground up. When you perform the action of a jumpshot, the legs initiate the force from the floor. This force is transmitted to the upper body via the core, and the ball is released at the upper (The upper extremity includes shoulder and arm joints, and the bones of the shoulders and the arms).
Sit on the floor with your legs fully extended and your torso in an upright position. Mimic your running motion, pumping your arms forward and backward. As you would in a regular run, start slowly and build up speed, as if you were jogging and build the speed of the motion of the arms into a full sprint. As you achieve very high speeds, you will notice your hips and legs begin to move back and forth as well. This is because the upper body has a direct relationship to running velocity.
Since much of basketball is played overhead (shooting, rebounding and so on), upper body strength and power is essential for optimal performance over long periods of time. Research has demonstrated that fatigue in the shoulder muscles may set the table for possible injury as an athlete gets deep into the basketball season. Injury prevention of the upper extremities is established by developing strength and power of these muscles.
Seven upper body pushing exercises which will be discussed in this article.
Push-up
Set-up
Lie on your stomach on the floor. Place your hands slightly wider than shoulder width, fingers pointing forwards, and thumbs in line with the top of your chest. Keep your elbows close to the torso.
Execution
- Keep your back flat, and press your palms into the floor, and move your body away from the floor by extending your arms. Your hips and shoulders must rise simultaneously.
- Control the descent and slowly lower yourself to the floor, while maintaining hip and shoulder position.
- Perform the prescribed number of repetitions (to a point where you perform the exercise without losing form throughout)
Variation
- Beginners can perform this exercise while keeping your knees on the floor
- As your upper body strength improves, use a platform to raise your feet to a maximum height of 2 feet and perform the push-up.
Basketball Focus
The push up is a building block for athletes, and the main advantage is that it does need any equipment whatsoever. Giving bullet-like chest passes and setting strong screens to free up your teammates are the benefits of this exercise, amongst many others.
Bench Press
Set-up
- Lie on your back on a flat weight bench. Bend your knees at a 90-degree angle and keep both your feet flat on the floor.
- Hold the barbell in its rack, slightly wider than shoulder width, and wrap your thumbs around the bar.
- Remove the barbell from the rack and keep the barbell up as you extend your arms fully.
Execution
- Control the descent of the barbell, and slowly lower it by bending your elbows.
- Let the barbell come and touch your chest, at approximately the nipple level. Do not bounce the bar off your chest.
- Exhale in a slow and controlled manner, as you push the barbell up to the original starting position. Keep your lower back flat on the bench and extend your arms fully.
- Perform the prescribed number of repetitions (to a point where you perform the exercise without losing form throughout)
Safety Tip
Always have a spotter present while performing the bench press
Variation
You can use dumbbells for this exercise to improve single arm and shoulder balance.
Basketball Focus
This exercise is like the push-up, and it is the next exercise in a progression of developing upper body strength. It helps to improve the upper body strength, especially in your chest and triceps. Its all a package deal when it comes to absorbing and withstanding some of the physical pounding under the basket.
Overhead Press
Set-up
- Stand in a squat rack with the barbell at approximately upper-chest height.
- Your upper chest should touch the bar before you perform the exercise
- Hold the barbell with your hands slightly wider than shoulder width. Wrap your thumbs around the bar
- Lift the bar off the rack and place it on the beginning of your shoulders.
- Take two steps back, positioning your feet slightly wider than shoulder width.
Execution
- Keep your body erect and inhale in a deeply in a slow and controlled manner as you push your barbell overhead by fully extending your arms. The barbell should move directly over your head and end at the top as you fully extend your arms.
- Slowly lower barbell to the starting position, controlling the descent and maintaining an erect posture.
- Perform the prescribed number of repetitions (to a point where you perform the exercise without losing form throughout)
Safety Tip
As you press the barbell overhead, do not arch or overextend your lower back.
Variation
For variety, you can perform this exercise while sitting down and using dumbbells.
Basketball Focus
Overhead exercises are the weak link for many athletes. Upper body and shoulder strength is increased in this exercise, which is essential for rebounding and shooting.
Single-Arm Band Press
Set-up
- Attach an exercise band to a secure object. Loop the band around so that it fits the palm of your right hand.
- Turn 180 degrees and walk forward so that you are pulling the band away from the secure object. Walk until you achieve the desired tension in the band.
- Assume a staggered stance so with the left leg in front of the right leg.
Execution
- Maintain a solid posture and stance while pushing the band forward. Extend your elbow and shoulder straight ahead, simulating a pressing motion. Maintain control of the band and keep it at shoulder height.
- In a slow and controlled manner, return the band to the starting position.
- Change your hand and leg position and perform the exercise with the other hand.
- Perform the prescribed number of repetitions (to a point where you perform the exercise without losing form throughout)
Basketball Focus
This exercise helps to develop single arm strength. Since you are in a staggered position, you are engaging the core as well. As you attack the basket, you are shielding off one or two defenders, while looking to pass or dribble. This allows your body to do so.
Incline Barbell Press
- Set-up
- Sit on an incline bench, set at a 45-degree angle. Your back, shoulders and head should be in contact with the bench.
- Keeping both feet firmly on the floor, hold the barbell in a grip slightly wider than shoulder width. Wrap your thumbs around the bar.
- Lift the bar by extending your arms, until the bar is approximately at bar level
Execution
- Control the descent of the bar, as you lower it by bending your elbows. Keep lowering the bar till it touches your chest. Make sure you do not bounce the bar off your chest.
- Control your exhalation by pushing the bar away from your chest. Keep your lower back in contact with the bench as you extend your arms to the starting position.
- Perform the prescribed number of repetitions (to a point where you perform the exercise without losing form throughout)
Safety Tip
Always have a spotter present when performing this exercise
Variation
You can use dumbbells to perform this exercise as well.
Basketball Focus
This is the next exercise in the upper body sequence, and some athletes prefer a 60-degree incline to a 45-degree incline. Strong chest passes up the full length of the basketball court are assisted by this exercise.
Single-Arm Landmine Press
Set-up
- Place one end of a barbell at the bottom corner of a wall so that it is wedged in.
- Place an appropriate weight on the opposite end
- Stand with your hips and knees flexed in a good defensive stance and grab the weighted end of the bar with your left hand and lift it up. As you lift it up, rotate your elbow forward so that the bar is resting in the palm at shoulder height. Keep your elbow close to the body.
Execution
- While maintaining a solid defensive stance, extend your left arm up and forward until your arm is fully extended.
- Slowly lower the barbell to starting position and perform the prescribed number of repetitions (to a point where you perform the exercise without losing form throughout)
- Repeat the exercise using your right arm.
Variation
- You can do this exercise using two hands on the bar
- Another variation in performance is by using a staggered stance.
Basketball Focus
You need to keep your shoulder stable as well as your core tight while performing this exercise. The overhead position in going for a dunk or a lay-up is mimicked in this exercise.
Close-Grip Bench Press
Set-up
- Lie flat on a weight bench, keeping your knees bent at a 90-degree angle and your feet flat on the floor.
- Hold the barbell in the rack at less than shoulder width and wrap your thumbs around the bar
- Extend the arms to lift the barbell to approximately eye level.
Execution
- Control the descent of the barbell as you lower it by bending your elbows. The barbell should touch the midchest level. Do not bounce the barbell off your chest.
- Control your exhalation as you push the bar away from your chest. Make sure you keep your lower back in contact with the bench
- Extend your arms to return the barbell to starting position.
- Perform the prescribed number of repetitions (to a point where you perform the exercise without losing form throughout)
Safety Tip
Make sure you have a spotter present when you perform this exercise.
Basketball Focus
The close-grip bench press is similar to the flat bench press, but there is more focus on the triceps. Explosive chest passes are made easy because of this exercise, and the support arm as go up for a layup or are keeping off a pesky defender is made stronger because of this exercise.
As we come to conclusion of the Strength part of this series, we can see how important each part of this series is.
- Legs are where your story as a basketball athlete begins. Ten exercises have been discussed in the first part of the series. We see that all the work you do related to your lower extremities will assist you in running, jumping, accelerating, decelerating and making cuts to the basket. In short, you will be wreaking havoc on the court, depending on how strong your legs are.
- Lower back and Core is the connector, the link between your upper body and lower body. As you improve the strength in this region with eight exercises that have been discussed, you will see that you will have better strength when you twist and turn to steal the ball, or when you are keeping up with a defensive assignment.
- Upper Body Pulling Exercises are mainly designed to improve the strength in your back and shoulders, as you need a strong upper body to handle all the battling under the rim
- Upper Body Pushing Exercises are mainly designed to improve strength in your chest and shoulders, as most of this game is played overhead and you will need all the strength you can get when you are down in the fourth quarter and you have been banging bodies all game long.
Pulling and Pushing Upper Body Exercises are made to complement each other, and it is best if you alternate one with another to get the best results
As we move onto the next phase of this series, we will be discussing about Power (Explosive Strength) in the next article. Stay tuned!
