With women’s college basketball in full swing with practices and the first games a little over two weeks away and high school girls basketball starting in about a month, I wanted to go over my top 3 exercises and why!
This is the time to push yourself (girl basketball players) in the weight room to get stronger, more explosive, quicker, but also build a strong movement foundation so we can prevent injuries especially ACL’s
My top 3 exercises for girl basketball players are:
1. Kettlebell Swings – this is a great exercise to build strength and explosiveness.
The backswing of the KB swing is the same movement as the load up phrase of the vertical jump. Also, the KB swing, works the posterior chain (hips, hamstrings and glutes), which are huge muscles in decelerating a girl basketball player when she cuts, pivots, going up for a lay-up, etc.
Watch the video as I go over the set up to the Kettlebell Swing – Watch Here!
2. Single Leg Exercises – I am choosing the single leg squat off a plyo box, but you could pick any single leg movement.
The game of basketball is a single leg game (planting, cutting, pivoting) so we want to train single leg movements. We also want to train in multi planar motions (sagittal, frontal and transverse) – but again, I like to start with the single leg squat to build strength and stability in the hip and knee.
Watch the video as I go over how to perform a single leg squat – Watch Here!
3. Deceleration Drill – Lateral Resistance Band Shuffles
I like having some sort of exercise, drill to teach girl basketball players how to decelerate (how to stop). Most knee injuries, ACL’s injuries in girl basketball players is when they are trying to decelerate so we want to make sure we are teaching them how to stop and change directions. The resistance bands are a great way to teach this.
Watch the video as I go over the Lateral Band Shuffle – Watch Here!
The videos are part of The Complete Women’s Basketball Strength and Conditioning Program that I am releasing on Monday, October 30th! This is the only product on the market that is specifically designed for girl basketball players with a pre, in and postseason component.
So be on the lookout for the product launch on Monday or you can Click Here to sign up for the VIP Launch List or just watch the trailer video 🙂
Get 1% Better Each Day,