Jordan Training Med Ball Squat and Push
October 21, 2008
Daryl "D-Train" Smith provides instruction and key coaching points for performing the Med Ball Squat and Push at a Jordan Training Event
About the Video
Daryl "D-train" Smith goes through the two most important moves for basketball; the squat and the lunge. Both the squat and the lunge mimic basketball and strengthen the muscles necessary in basketball.
Daryl Smith: Probably the two training moves that you'll see the most that mimic basketball is the squat
; obviously getting up for the rebound, going for a jump shot, getting down to play defense; the other one is the lunge
. Again you're striding you're stepping, so lunges and squats are probably the two most important things for basketball players in terms of lower body development.
So we squat first and we're going to hold the medicine ball here
. We're going to squat down; we're going to push out. You're going to squat down you're going to push out; squat down and push out. When I go down I want to get low to the ground and I'm going to push away from my body as far as possible. I want to sit back on my heels and keep my heels on the ground and I want to push out.
I want to try and be explosive and push through my heels. The squat is probably one of the most important exercises that you're ever going to do particularly as it relates to the game of basketball. This right here is working on our hips, working on our quads, working on our glutes and our hamstrings, really the most important muscles that we use in basketball.
You want to keep your heals on the ground, you want to squat down and get as low as you can, explode out with the ball. As you're going down you want to imagine just sitting back on your heals, exhale as you push out. The other thing is as you come up you want to be explosive and you want to push through your heals. You do that for three sets, three sets and ideally you want to get 30 squats in 30 seconds. So if you can get 30 squats in 30 seconds you're being pretty explosive, pretty powerful.