Absorbing Force for Optimal Basketball Performance
We all know Ball is life. But unfortunately for many players, ball is also the cause of injuries, both serious and nagging. Many basketball players fail to achieve optimal basketball performance due to an improper (or nonexistent) warmup and a lack of targeted exercises in their program.
Stability is the missing piece for many basketball players. Producing force and power are of course important, but basketball requires sharp changes of direction and constant absorption of force when coming down off of shots, layups, rebounds, and blocked shots. If you aren’t training your body to absorb force properly and stabilize, you’re leaving performance on the table.
“If you aren’t training your body to absorb force properly and stabilize, you’re leaving performance on the table.”
The following exercises are ones you can incorporate into your program in order to take your game to the next level!
Stationary Lateral Lunge
Why you should do it: Lateral lunges improve your hip and glute strength, which in turn helps stabilize your entire lower body.
Directions: Hold a weight in front of you at chest level with your elbows pointed down (goblet position). Assume a wide stance and let your hip sink down and back to one side while keeping your opposite leg straight. Be sure not to let your back round (keep your chest up). Push down through the floor and return to the starting position. Repeat on the other leg.
Single Leg Lateral Hop
Why you should do it: This exercise is a combination of two extremely common basketball movements. Not only are you improving your unilateral absorption of force, but you’re also moving laterally. It’s a win-win.
Directions: Stand on one leg next to a low hurdle. Hop over it laterally and focus on landing softly. Hop back over the hurdle. You can perform this drill on one leg or switching legs (as shown above).
Skaters
Why you should do it: The skater improves force absorption, power, and endurance in the entire lower body.
Directions: Assume an athletic stance, with your hips back and knees slightly bent. Perform a lateral jump and focus on landing softly on your right leg, letting your left leg swing behind you. Jump back to the start position and land on your left leg, allowing your right leg to swing behind you. You can modify this exercise to focus on quickness, height, or distance depending on your goals.
Depth Drops
Why you should do it: Depth Drops train your body to land properly and absorb force. No matter what position you play, you need to add these into your program.
Directions: Start out on top of a plyo box. Step off the box and land in a squat position with your arms swung back behind your body like you are about to jump. Your toes should be pointed straight ahead or slightly outward. You want to focus on landing softly and fully absorbing the force through your hips upon landing. Hold the position for two seconds and then repeat.
Bulgarian Split Squat
Why you should do it: It’s a combination of strength and balance that will challenge your mental toughness and also improve the stabilizers around your knee.
Directions: Elevate your back foot on a box, step, or bench, about knee height. Perform a standard split squat, driving through your heel and keeping your front shin vertical. Keep your chest up and engage your core.
Put these principles into practice and you’ll be well on your way to achieving optimal basketball performance!
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