The NBA is known for its explosive, energetic basketball games. They have strict training regimes with impressive results. With the use of resistance bands, you can build strength and explosiveness without the worry of bulky muscles slowing you down. Use these quick and simple guidelines to improve, and begin shooting hoops like a pro!
Why resistance bands?
The trick to being fast and strong on the court is to keep your muscles well-toned and trained. However, traditional weightlifting might leave you heavy and slow you down. Resistance bands are often used to target specific muscle groups in a variety of directions and motions. This allows you to work on specific areas in your body that you would need for explosive strength.
Another added benefit of resistance band training is the lowered risk of injury. If you are recovering from a game or an intense training session, resistance band training is unlikely to overextend or injure a muscle. At the point of furthest resistance, your body will not be able to push any further than it can at that moment.
How can resistance bands improve your hoop game?
Training with resistance bands has been found almost to rewire the way the body responds in-game. When adding intense training sessions with bands, your muscle memory retains information on how to move when in-game. The resistance bands create an almost false idea that your muscles need to respond more explosively, such as in training.
This is a sure-fire way of adding to your in-game agility and speed. Without building too much heavy muscle to slow you down, you can stay light on your feet. Resistance band and strength training can build muscle in your legs for higher vertical jumps and shooting strength in your arms that also helps with passing. It is an all-round full body work out that has more than one benefit!
Top resistance band workouts
Try these strength training workouts to get the best of your basketball game. Aim to repeat each exercise for a minimum of 3 sets of 15 repetitions each. Remember, a full set includes both sides when it comes to legs and arms.
Tricep Extensions - These work out the muscles used for explosive shooting
- Placing your resistance band under the arch of your foot, hold the other end in your hand.
- Pull the band around behind your shoulder; your hand should be behind your ear.
- Raise and extend your arm up straight.
- Slowly lower your arm, do not shoot it straight back down as this will extend the resistance workout.
- Repeat with the other arm.
Bicep Curls - These aid in effective passing. The most effective bands to use with this are mobility bands like the ones at https://victoremgear.com.
- Stand with your feet hip-width apart, and weight evenly distributed
- Place the mobility band under the arches of your feet.
- Holding a band in each hand.
- Drop your arms to your sides, palms facing outwards.
- Slowly bend the arms at the elbows and bring them to your shoulders.
- Release slowly back to the start.
- Keep your head still, and bend only at the elbows.
- Repeat the process.
Lateral Walks - build muscle in your legs, allowing you to nip around the court effortlessly
- Looping a band around your thighs, stand with your feet hip-width apart.
- Lower into a slight squat, with your back straight.
- Begin walking 10 steps to the right, then 10 steps to the left.
- Repeat.
- For an extra workout, lower the band to your knees. Then onto your ankles, repeating the sets for each lowering.
Resistance Sprint - this is to build an explosive movement in your sprinting
- Use either a mobility band or a large resistance band attached to a stationary object to form a loop.
- Loop the band around your waist.
- Facing outward, start performing quick steps sprint forward for a few steps.
- Slowly walk your way backward and repeat.
- After 3 sets, rest for 60 seconds and repeat for a few more sets.
Improvement is the name of the game
Scores of athletes are incorporating the use of bands in their workouts. Resistance bands are versatile in use and are great at adapting to your needs. Basketball players are finding it much easier to stay on top of their game on the basketball court.
With better body control and lateral quickness, it is no wonder that basketball players see the use of resistance training more and more. The ability to develop muscles without risk of serious injury is a great way to get the best out of every game.
