1. Front squat
A solid base is important if you want to get better at basketball. You don’t want to lose your balance every time some lummox hand-checks you.
“Along with making your legs, trunk, and lower back strong, front squats will teach your body proper biomechanical alignment,” Edwards explains. “Tall people tend to naturally squat wrong by bending forward instead of sitting deep—and that’s not a strong position. When doing these, only squat down until your knees are at 90 degrees, since that’s the range of a defensive stance.”
How to do it:
- Grab a pair of dumbbells and stand with your feet slightly wider than shoulder-width apart.
- Raise the dumbbells upward and rotate your hands so they’re in the same position they’d be for a barbell squat (might require a lower body “kip” [dynamic move to hoist the weight] if you’re using heavy weight).
- Descend into a squat position while keeping your back straight, your chest upright, your elbows parallel to the floor, and your butt over your heels.
- Once your knees reach 90 degrees, return to the starting position.
2. Lateral skater
Breaking news: NBA scouts are not attending your pickup games. So exiting the game without spraining or tearing anything should trump all other concerns.
Lateral skaters work the quads, hamstrings, and calves, all of which will ultimately improve your game. But they also play a key role in strengthening the entire pelvic girdle, especially the gluteus medius.
“The gluteus medius—a small muscle in the butt—helps with hip stabilization and puts your body into a biomechanical alignment that greatly reduces knee and lower-extremity injuries,” he says. No wonder the folks at P3 make them a staple in their basketball-centric workout routines.
How to do it
- Stand in an athletic position with your feet close together; bend at the waist with your knees and arms slightly bent.
- Jump off of your left foot and land on your right foot while keeping your left foot off the ground. The opposite leg from the one you’re launching off of will naturally pendulum across your body.
- Reverse it (jump off of the right foot and land on the left foot).
- Perform equal reps on each leg.
3. Heel slide
As Edwards notes in his blog, you’re far more susceptible to non-contact lower-body injuries when hip alignment is askew.
Enter the heel slide. The form can be tricky, but perfecting the movement enables you to maintain proper hip alignment.
“If the middle of your butt isn’t hurting by the time you’re done, you’re doing it wrong,” Edwards says. The downside: You’ll need adequate wall space, so contemplate taking down the enormous Kurt Rambis portrait to free up some room.
How to do it:
- This one’s a little complicated, so we’re going to let Steve take it away in this video.
- Perform equal reps on each side.
4. Side plank leg raise
In every facet of the game—shooting, defending, sprinting off the court in shame after launching an air ball—you’re using core strength. Strengthening your core is essential if you want to get better at basketball.
For side plank leg raises, Edwards suggests raising both the upper leg and arm to provide more stability and to force the hip into place. He also stresses the importance of pointing the toes down on your elevated foot.
“Turning the toes downward will strengthen the gluteus medius along with your core,” he says. “Pushing the belly button forward will help maintain verticality. When the upper leg hangs out from the body, it most likely means you’re using the back and gluteus maximus muscles (in other words, cheating) instead of the gluteus medius.”
How to do it:
- Lie on your side, keep your legs straight, and prop yourself up on your arm or elbow.
- Raise both the upper leg and arm (remember to point that upper toe downward).
- Hold the position for 30 seconds, then switch sides.
5. Bulgarian squat
Bulgarian squats build lower-body muscles. They also provide a reason to thank Bulgaria for contributing something to the world.
When paired with split squat jumps (we’ll get to those next), the two exercises team up to both strengthen the legs and enhance explosiveness. Both are crucial when you’re working to get better at basketball.
“This is a basketball-specific movement that you use in the game,” Edwards explains. “You want your back leg to be about 12 to 18 inches off the ground with your back knee almost touching the ground, like a lunge when you descend. Finding the proper weight and distance to use here will be trial and error.”
How to do it:
- Grab a pair of dumbbells and hold them at your sides with your arms straight, or move them into the same position you would when doing a barbell squat.
- While you’re in a staggered stance (your left or right foot forward), place the top of your back foot on top of a bench (or a chair, couch arm, or stability ball—whatever’s available or at your comfort level).
- Perform an equal of reps per leg.