Cutting, dribbling and jumping impact every basketball game. But training these skills to gain an edge over your opponents requires the use of the right equipment during practice.
It truly makes a difference inside the workout. From warm-up to cool down, success on the court is "not about what you're doing, but how you are doing it." Here's a rundown of equipment you need to become a threat on the court this season.
Performing soft tissue work at the beginning of a workout is a corrective strategy to address asymmetries before you move on to higher level activities. Foam rolling improves flexibility and breaks down tight spots in the muscles. (Learn the basics in STACK's series on Soft Tissue Care for Athletes: Part 1, Get More Out of Your Feet; Part 2, Maintain Your Engine; and Part 3, Upper Back and Shoulders
Proper use of the agility ladder improves footwork, proprioceptive ability and coordination. The agility ladder is essential for basketball conditioning, and agility ladder drills should be performed in every practice. (Read How important is speed training in my basketball workout?)
Medicine ball drills enhance total-body power and reactive strength. Power rotations, lunges and med ball passing drills are fundamental for basketball conditioning.
The superband is an extra-strong and long band, useful for:
- Chopping and lifting
- Reactive neuromuscular training
- Resistance speed workouts (acceleration and deceleration)
- Active isolate stretching
Good balance is crucial on the court (see Basketball Balance Training For Court Performance and Injury Prevention); and disk pillows are great for improving balance, proprioception and muscular strength, as well as for injury prevention. Remap your neuromuscular system by training with disk pillows at the end of your workout sessions.
Use a mini-band for shuffle movements and lateral slides during your on-court dynamic warm up. The goal is to activate the medium glutes, improve hip stability and enhance motor control. (Check out The 4-Quarter Workout for Full-Game Performance.)
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