It’s great to have a basketball hoop in your home, but its even better to be able play well on it. While practicing on the actual basketball court is important, you might want to think about stepping up your training to off the court as well. With a few of the right exercises, it can be really easy to improve your performance when playing on your basketball goal.
Squats – If you want to work your vertical leap for great performance on your basketball hoop, you are going to have to get your quadriceps nice and strong. The best way to make that happen is through doing squats, which just involves resting a barbell on your shoulders and moving from a standing position to a squatting position and back to standing again. Do at least three sets of ten to get a workout. To really get the benefit when playing with your basketball goal, make sure to move to the standing position in a quick, explosive movement to simulate a jump.
Wind Sprints – Basketball is a game about speed as much is it is about accuracy. If you have a clear break to the basketball hoop, you are going to have to sprint for it as quickly as you can in order to get a clean, unguarded shot. To do these, just pick on point of your basketball court, sprint to another, and then turn around and quickly run back to the initial point. This doesn’t just help your stamina and your speed, it also teaches you how to turn around very quickly, which is essential if there is a sudden change in ball possession.
Shoulder Press – If you ever watch an NBA game, something you will always notice is that all of those basketball players have very well developed shoulders. Very strong deltoids are extremely important in order to make shots, especially three point shots. To do these take a barbell or two dumbbells held level with your head. Extend your arms up as far as they will go, and move back to the initial position. Another three sets of ten reps a few times a week should give you nice and strong delts in no time.
Explosive Push Ups – Those chest muscles are incredibly important for quick passes, and the push up is the classic way to work them. But you can fine-tune this exercise for basketball by making them more explosive. Instead of just pushing your body up, push up your entire body off of the ground in an explosive motion on each rep. The explosive motion will help train your chest muscle for powerful, accurate passes.
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