Improving Arm Strength for Basketball

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Having your pocket picked, then watching your opponent race down the court for an uncontested dunk is a horror story no baller wants to experience. To avoid being embarrassed in front of standing-room-only crowds, work on your arm strength while holding the ball.

To get the job done, Shawn Dassie, strength coach to Indiana Pacers swingman Danny Granger, has his athletes perform Rip Throughs using a Vertimax machine during the off-season. The drill mimics the movement players make on the court when attempting to keep the ball away from a pesky defender.

Rip Through
•    Attach wrists and hips to Vertimax machine
•    Begin in athletic stance holding a two- to six-kilogram med ball at chest level
•    Rip ball from shoulder to shoulder while keeping ball tight to body
•    Repeat for specified sets and reps

Sets/Reps/Rest: 4x8-12 each direction /4-6:1
Coaching Points: Maintain a tight core throughout exercise // Keep back straight and head up // Move the med ball as quickly as possible through the center point of your body // Keep med ball tight to the body during movement

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