Build Leg Strength and Body Control for Basketball | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Build Leg Strength and Body Control for Basketball

October 23, 2011

Must See Basketball Videos

Controlled body movement is important for athletes. You need to know how to handle your body so you can make and take critical moves on the court. Once you’ve developed control, then you can develop strength to ensure you’re a formidable opponent.

Below, I break down a few simple rules that you can use in your weight room program for enhanced body control and strength.

Body Control Rules

  • At the beginning of every session, remind yourself to focus on body movement, bodyweight power and speed.
  • While Olympic lifts develop power, functional exercises work body control.
  • Add more negatives (lowering the weight) and holds to your lifting program and progression.
  • Performing stability exercises after a core-strengthening exercise will benefit your on-court game.

See the examples below for a core-strengthening exercise followed by a stability exercise.

Example:  Barbell Squat to Single-Leg Squat Reach or Med Ball Lunge Matrix
Example:  Bench Press to Push-Up
Example:  Dumbbell Squat to Glute Bridge

You need to learn how to move your body with control before you perform Olympic lifts, which are more advanced and have a higher possibility of injury. First learn the basics, such as how to land softly and move in several directions, before you perform more advanced moves.

Example Program

Dynamic Warm-Up — 15 Minutes
Perform High Knees, Lunge Matrix, Jogs and Acceleration Runs.

Bodyweight-Focused Movements — 30 Minutes

  • Develop great movement and power by focusing on bodyweight exercises. Cone drills are particularly beneficial. Try five to 10 seconds of work at a 100 percent effort.
  • Be sure your weight room focus is on lower-body strength. Use machines and other available equipment that will allow you to concentrate on the negative movement (lowering the weight) and then holding at the bottom before the concentric (lifting) action.
  • Stay organized. Have five or six main lifts and superset them with a bodyweight stability exercise. Set up a timer using one-minute work rates: 30 seconds on the lift, 30 seconds on the bodyweight exercise and a 30-second transition period.

You will be amazed at the work you can accomplish by following a structured program. The results will speak for themselves.

For more information and training tips, please visit bmeyertraining.com, my YouTube channel and my Vimeo page.

Bryan Meyer, owner of B Meyer Training Center, is Dwight Howard’s performance coach.

Bryan Meyer
- Bryan Meyer is a leading expert in athletic performance coaching and the founder of B Meyer Training in Orlando. In 2005, he became Dwight Howard’s...
Bryan Meyer
- Bryan Meyer is a leading expert in athletic performance coaching and the founder of B Meyer Training in Orlando. In 2005, he became Dwight Howard’s...
Must See
Abby Wambach Will Do Whatever It Takes
Views: 2,082,823
Drew Brees Will Not Be Denied
Views: 7,069,636
Colin Kaepernick Explains His Ridiculous Socks
Views: 21,653,048

Featured Videos

Quest for the Ring: University of Kentucky Views: 147,463
Add Core Power for Basketball With Damian Lillard's Med Ball Throws Views: 4,254,658
Path to the Pros 2015: The Journey Begins Views: 23,946
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

More Cool Stuff You'll Like

3 Nordic Hamstring Curl Exercises to Boost Your Performance

Nordic Hamstring Curl: Whether if you're looking to rehab an injured hamstring, develop the glute hamstring separation for a bodybuilding contest, or...

A Better Way to Train Your Core

10 Ways to Get Stronger With a Sandbag

Reach New Training Heights With Resistance Band Exercises

4 Deadlift Variations to Increase Your Pull

Use Eccentric Lifts to Increase Size and Strength

Develop Core Strength for Throwing

4 Weaknesses That Can Ruin Your Exercise Technique (With Fixes)

Posterior Chain Fixes to Improve Your Game

How to Design a Greco-Roman Wrestling Training Program

6 Gym Machines That Are Actually Worth Your Time

7 Strategies for Faster Workout Recovery

Prevent ACL Injuries With This Exercise

Bench Press Grip Guide: How Hand Placement Changes the Exercise

Build Max Power With These Pulling Exercises

How Functional Training Has Overly Complicated Strength Training

Putting Together an Off-Season Workout for Point Guards

7 Ways to Work Out Competitively Without CrossFit

The Best Single-Leg Exercises for Youth Athletes

12 Strength Moves from NFL WR Harry Douglas's Full-Body Workout

Mike Boyle's 5 Tips for More Effective Workouts

Master the Lateral Lunge to Improve Your Hockey Stride

Improve Soccer Agility with Lateral Strength Exercises

The Science of Building Muscle: 2 Ways to Maximize Hypertrophy

12-Week Resistance Band and Chain Workout

7 Best Lower-Body Strengthening Exercises

How Often Should You Vary Your Exercise?

Improve Your Squat Depth With 5 Easy Warm-Up Exercises

7-Exercise Core-Blasting Workout

4 Exercises to Build True Lacrosse Power

These 3 Single-Leg Movements Will Improve Your Squat Technique

Make Lifts More Challenging With Resistance Bands

4 Lifts to Build Wrestling Strength

Kyle Lowry's 12-Week All-Star Training Program

7 Farmer's Walk Variations for Improved Core Strength

How NOT to Perform a Pull-Up (With Fixes)

Never Bench Press With Your Feet in This Position

Perfect Your Squat Technique With the Unloaded Squat

Increase Your Explosiveness with the Power Curl

Dominate Your Bench Test With This Strategy

Mike Boyle: 4 Small Muscles That Can Lead to Big Gains

3 Tricks for a Stronger Front Squat

4 Simple Golf Core Exercises to Increase Your Driving Distance

5 Exercises to Develop Soccer Power

3 Post-Activation Potentiation Combos for Explosive Strength