Explosive and Resistance Training for Basketball

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When you ball up and down the court, you move from one leg to the other. When you cover your opponent like glue, you shuffle laterally from one leg to the other. Since you play so much basketball from one leg to the other, shouldn't you train that way?

According to Kory Angelin, co-founder of Fast-Edge Sports Performance [Hauppauge, N.Y.], speed and lateral motion play huge roles on the hardwood. "You could run until you're blue in the face," he says. "Unless there is some type of resistance, your speed won't increase."

Equally crucial is incorporating the leg-to-leg movement you use in games. Training both legs together, then individually, will greatly increase your speed and movement on the court. When you only work both legs simultaneously, "you only work 50 percent of each leg. If you perform a single-leg squat, you work 100 percent of that leg," Angelin says.

Same thing applies to explosive movements; working each leg alone allows you to work them that much harder. Below are four exercises—two explosive and two resistive—that Angelin prescribes to improve his athletes' on-court speed and lateral movement. Perform 3 times a week in the off-season.

Lateral Jumps Onto Bench
· Begin on left side of bench
· Explosively jump onto bench with both feet
· Jump down to right side
· Explosively jump back onto bench
· Jump down to left side
· Perform 3 sets of 10

Single-Leg Lateral Jumps onto Bench
· Balance on right leg at right side of bench
· Off right leg, explosively jump onto bench
· Jump down to left side
· Explosively jump back onto bench
· Jump down to right side
· Perform 3 sets of 10 on each leg
Angelin's Keys: Hold landing of each jump for one second // Land as softly as possible; it should almost be silent

Ankle Band Lateral Step
· Place ankle band around both ankles
· Step sideways slowly and deliberately, without letting feet touch each other
· Cover 10 yards in each direction
· Perform 4 sets

Ankle Band Shuffle
· Place ankle band around both ankles
· Shuffle sideways without letting feet touch each other
· Cover 10 yards in each direction
· Perform 4 sets
Angelin's Keys: Keep your feet apart so the tension is on your glutes and inner/ outer thighs // Keep feet flat on the ground // Don't lean to the side // Perform at moderate pace

 
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Photo Credit: Getty Images // Thinkstock