If you are in the college basketball team, then you must practice these workouts regularly to stay fit and make your team proud.
1. Lateral lunge
Why you should do it: The lateral lunge mimics basketball’s standard defensive shuffling motion. More importantly, it opens up the muscles of the groin and hips.
How to do it: From a standing position, step to the right, keeping toes pointed straight ahead and feet flat. Squat onto your right leg, keeping the left leg straight and the weight on the right leg’s midfoot to heel. Squatting as low as possible, keep the left leg straight and hold the position for 2 seconds. Return to standing position and repeat for 10 reps, then switch sides.
2. Glute bridge
Why you should do it: To improve the firing and muscle-recruitment patterns of the glutes, which are important for jumping and explosive movements.
How to do it: Lie face-up on the floor, with knees bent 90 degrees and feet flat on the floor. Squeeze a rolled-up towel between your knees. Bridge hips toward the ceiling by firing (squeezing) your glutes. Only your shoulders and heels remain on the ground. Hold the top position, then lower the hips to the ground without touching. Repeat for 10 reps.
3. Physio ball leg curl
Why you should do it: Like the glute bridge, this keeps the hips extended and forces the hamstrings to work, ultimately improving leaping ability and posterior strength.
How to do it: Lie face-up with legs straight and heels on a physio ball. Squeeze glutes to raise the hips and pull your hips toward you. Don’t drop your hips as the ball comes toward you. Extend your legs, then repeat the leg curl for 10 reps. Make sure your hips never touch the ground.
4. Lateral bound
Why you should do it: To build explosive lateral power in your legs, which primes players for fast cuts and side-to-side movements.
How to do it: Stand balanced on your right leg, with your left foot on the ground. Squat slightly with the right leg, then use the leg and glutes to jump to the left. Extend your ankle, knee, and hip, and land on the left leg only, making sure to maintain your balance. Hold for a count of three, then bound to your right. Do 10 reps per side.
5. Romanian deadlift (RDL)
Why you should do it: Jumping higher and being more explosive comes from the ability to hinge from the hips, rather than jumping from the knees. RDLs build strength in the hamstrings, glutes, and back.
How to do it: Stand with feet shoulder-width apart, holding a dumbbell at each side. The weight should be on the back half of your feet. Shift the hips back and lower the dumbbells as far as you can while keeping your back straight. Fire the hamstrings and glutes as your return to standing position. Do 10 reps.