Basketball is a tough game; it needs lots of perseverance and consistency for a player to improve, even pro players are hustling to level up their game. With this kind of pandemic happening to us right now, we are not able to go out to the court, gym to practice and improve. Even if this pandemic ends, we still don’t know what will happen in the future right? What if the gym is closed? What if the basketball court where you play has been borrowed for an event or someone uses it to park their car? It’s irritating right? What if it rains so hard and you don’t have a covered court to play with? Sounds awful. Today we provide to you the top basketball workouts that you can implement even if you are at your house. But basketball home workouts also need consistency, don’t do it once a week or once a year. I suggest you do this workout at least 3 times a week.
1. Goblet Squat
Stand up with your feet wider than shoulder-width distance apart. With your back slightly arched, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor. Touch your elbows to your knees with the basketball in front of you. With your weight in your heels, push yourself up to a standing position while lifting the basketball above your head.
2. Single-Leg Hip Bridge
Lie down on your back and place the sole of the right foot onto the basketball and your hands down by your sides. Lift your left leg toward the ceiling. Press your foot into the ball or use a chair if you don’t have a ball, lift your hips to the ceiling while keeping all of your weight on your right foot and shoulders. Hold for a moment in this bridge position before slowly lowering back to the floor.
3. Russian Twists
Get into position by lying on the floor with your feet together and your knees bent. Sit up so that your back and thighs form the shape of a V. Hold the basketball out in front of you, keeping your arms and back straight. Explosively twist your torso as far as you can to the left, then reverse the motion and twist as far as you can to the right.
4. Lateral lunge
From a standing position, step to the right, keeping toes pointed straight ahead and feet flat. Squat onto your right leg, keeping the left leg straight and the weight on the right leg’s midfoot to heel. Squatting as low as possible, keep the left leg straight and make sure you dribble the ball on the same position of your foot that is squatting, so if you squat your left foot, dribble the ball to the left, and switch again. Make sure to touch the ground, this will make your hands perform faster.
5. Glute Bridge
Lie face-up on the floor, with knees bent 90 degrees and feet flat on the floor. Squeeze a rolled-up towel between your knees. Bridge hips toward the ceiling by firing (squeezing) your glutes. Only your shoulders and heels remain on the ground. Hold the top position, then lower the hips to the ground without touching. Repeat for 10 reps.
6. Ball Push ups/Pushups
Lay with your chest on the stability ball. Place your hands on the ball at the sides of your chest. They will be shoulder-width apart. Place your toes on the floor, legs straight. Push your body up until your arms are almost straight (do not lock your elbows). If you don’t have a ball you can use a chair or just a simple pushups
First, shoulders should be completely in line with the elbows in a forearm plank, or in line with the wrists in a pushup plank. Otherwise, if you’re too far forward it’s hard on your shoulder’s rotator cuff, and if it’s a pushup position, it’s going to be hard on your wrists. Feet are about hip-width apart. This will help your core and help your metabolism to burn fat faster. It will also help your back to prevent injuries on your back.
I suggest these 7 exercises because it will help your core to improve, it will help you to be more stronger in defense and your stamina will increase. But my favorite from this 7 exercise is planking. Because planking helps your overall body and it will increase your metabolism to burn fat faster. Make this 7 exercises at least 3 times a week. Remember, be consistent in everything you do guys, the more consistent you are the better the results will be.