May 22, 2024

5 Basketball Exercises For Players

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Basketball games require the player to exercise and choosing the right kind of exercise can be quite challenging, although a basketball simulator makes it all look easy. There are different kinds of exercise right for different purposes. Some exercise makes you get better at basketball. When one round becomes less effective, add another one. Here are the 5 best exercises to make you better at basketball.


This helps build lower body muscles and can be paired with split squat jumps to strengthen the legs. The good thing about the Bulgarian squat is that you use it in the basketball game.

Follow these steps to do the Bulgarian squat:

Hold a pair of dumbbells at your sides and straighten your arms.

Put your left or right foot forward.

Place your foot on a chair and perform an equal number of reps per leg.


The split squat jump improves the explosive power of the leg and this is the right kind of exercise for basketball players. It increases the overall efficiency of the legs and the balance between the feet. As a result, the overall agility and flexibility of the body are improved. While practicing with a basketball simulator, you can also physically engage in exercise to build your overall efficiency.

Follow these steps to do the exercise:


Step one foot backward and sink into a lunge while bending your two knees

Jump up, switch and land back in a lunge on the other side.

Your front heel should be down on the ground as this helps you use the glute to propel yourself back.


Online basketball games make you better at the game but this exercise is important in helping you maintain a solid base (maintain balance). For every basketball player, a solid base is crucial to avoid falling after a slight twist and turn.

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Follow these steps to do this exercise:

Stand with your feet apart while holding a pair of dumbbells. The width between the feet should be slightly wider than the width of the shoulders.

While raising the dumbbells, rotate your hands

While keeping your back straight, descend into a squat position with your elbows parallel to the floor, your chest upright and you’re your butt over your heels

Return to the starting position when your knees get to 90 degrees.


The side plank leg raise helps strengthen your core. In basketball, shooting, defending or sprinting off involves the use of core energy. Inside plank leg raise, you raise both the upper leg and arm.

Follow these steps:

Keep your legs straight while lying on your side and support yourself with your elbow or arm.

Raise the arm and upper leg and make sure the upper toe is pointing downwards

Stay in that position for 30 seconds before switching sides


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Basketball sim games improve your performance as a player but you still require physical exercise that gives strength and stamina to your lower body. This focuses on your speed and not the distance you were able to cover.

Steps for this:

Bend your knees at 90 degrees with your back straight, your head up, and your arm out as if you are guarding someone.

Perform 4 rapid forward jumps, 4 sideways, 4 to the other side, and 4 backward. Repeat this 3 times

Get back to your initial defensive stance with your back against the wall and your arms and fingers extended

Stay in this position until you are tired.

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