How to Get BASKETBALL Strong & Change Your Game

How to Get BASKETBALL Strong & Change Your Game

I don’t think most people realize how much goes into basketball strength we got players who are skinny as hell and despite being told they need to add weight or they need to gain some muscle mass can move around players like it’s nothing then you got the yolked LA

Fitness Hooper who looks huge but they just can’t seem to move anyone on the court and don’t get me wrong what we typically consider as strength so like raw strength and weight room numbers even this is a part of basketball strength like we’ll talk about but it’s nowhere near everything so here’s how

You can become an unbelievably strong Hooper even if if you never end up looking like it I’ll give you all the different pieces that make up basketball strength find which ones you lack in and work on building that or to make it easier just check out the ultimate athleticism program in my Virtual

Academy and this covers all of these sorry Shameless plug had to do it but let’s get to it let’s go so first is human strength which comes down to this can you perform these basic human athletic movements very well so maybe different crawling variation this is sprinting Galloping skipping

Maybe some gymnastics types variations things where you’re holding up your own weight these are things that aren’t really inherent to a sport they’re just different athletic movements we do as humans and if you can’t do these you’re leaving basketball strength on the table these are the foundations of movement

And it’s loow hanging fruit too plus life is more than basketball so as you age if you’re really strong and really good at these movements you’re going to age better which I know you don’t care about now as a Hooper trying to get stronger but it is valuable and you even

See guys like Victor wanyama training this way I’d assume because he and his Camp understand that he’s still young and has this crazy uncanny frame which means that developing these foundations of movement should be a huge emphasis and lastly this also ensures that you’re a more balanced well-rounded athlete

Which is huge for injury prevention in my experience the players who get injured less are the ones who can move in a ton of different ways they move well as a human before they move well as a Hooper and a lot of the time this can be attributed to or built by other

Sports too when you play play a bunch of sports especially as a kid you’re exposed to a really wide range of movements which makes you a more allaround athlete and balances out the movements you’re competent at and the structures that you use and same thing here some of the strongest players and

Best movers that I’ve worked with played a ton of different sports growing up second is General strength which just means building the overall structure that is our body this doesn’t have to be super specific but it’s just building up the tissu so the muscle the connective tissue that we use for every movement

When we’re on the basketball court and contrary to popular belief number one we don’t have to lift crazy heavy for this and two it doesn’t have to be perfect or very specific thing don’t get me wrong it should challenge you and there’s absolutely room for lifting heavy or

Close to Max as I’ll speak about but a lot of this is a matter of just finding ways to strengthen the structures that we use on the basketball court but more importantly leave energy to actually train on the basketball court which is where we make our real money so I like

Single leg exercises a lot here because it allows us to reduce asymmetries and imbalances we can’t favor one leg or the other when we’re only on one leg and it’s way l less demanding on the nervous system which again means that we can be fresher on the court and in terms of

Keeping it simple yes of course there’s a science and an art to exercise selection but it comes down to this strengthen all the muscles that you use on the court the exercises that you do to get there matter but not a crazy amount and I know way more players who

Get paralysis by analysis they start thinking about what’s the perfect exercise for this and as a result they don’t end up doing anything and I’d rather you just choose exercises that you can do that you can stick to rather than overthinking which one’s perfect so definitely make sure you’re building

General strength throughout your entire body third is human to human strength which is where we get really interesting and this is something that can be considered a skill just as much as strength so when you look at how we actually use our strength in basketball it can be in three different ways number

One we can put force in the ground to move ourselves so it jump or Sprint whatever number two we can move the ball so maybe manipulating it in midair making a pass shooting it or three we can use it against other human so this is working through contact playing

Against physical defense taking a bump and this third one involves a lot lot of skill yes to get good at this we need all the other qualities that we’re talking about but the timing the Angles and the feel for this human to human strength is something we actually have

To work on too so I like to train this in strength workouts by warming up with manual resistance exercises things like these where we’re working against other humans getting used to creating leverage resisting contact and adjusting to all the moving pieces there’s so many things

You can do here but the idea is getting used to rather than moving a weight moving or resisting an actual human and this should also be covered in skill workouts too since many skills involve this type of human to human strength for example contact finishing yes we can

Build all the qualities that go into it but if we don’t actually train with contact in our workouts sometimes it’s hard for us to really develop this human to human strength same thing with driving through contact same thing with defense there should be a focus in our

Workouts and this is a huge gap that we have to bridge from the weight room onto the court fourth is big Power which I think of as being able to produce a single bout of high forest and to do it quickly this is a Max intensity jump for

A dump dunk a 100% Sprint to a chase down block a big bump in the post that sends a Defender backwards of course a lot of that human to human strength and other things come into play here but we can also help build this in the weight

Room through Power work and just moving fast now this is a really deep topic but here are the basic so number one when we lift heavy this is just improving the potential that we have to create force on the court it’s raising the ceiling of

The force that we can create CU when you look at this graph we call the force time curve where here is the amount of force that you’re creating and here is the amount of time that it takes you may be able to produce all this force over

The course of a second or two but this line right here is the cut off for how long basketball movements take a cut a ground contact on a jump Etc so many times our weight room strength right here is actually too slow to be useful you can be the strongest Hooper in the

Weight room but if it takes you 5 Seconds to lift a weight this will never really matter on the court and when you scoot down this graph in terms of the amount of time that’s used to create this Force you get closer to your standard power work loaded jumps basic

Olympic lifts and a lot more are all included here it can be pretty good tools to build that fast strength but more important than any of this though is becoming springy and elastic this super fast strength strength isn’t just muscular or slow to me players who aren’t crazy traditionally strong but

Are very elastic and pop off the ground with power are also unbelievably strong so we need to build this with intense plios and learning how to hit the ground fast with Force so sprinting is a strength exercise jumping is a strength exercise it’s just a different type of

Strength but we’re producing a a lot of force learning how to stiffen up our Achilles and all these structures and in fact these are probably the most important strength exercises so my suggestion is this find which one is your weakness is it the big strength where it’s taking a long time to produce

Force is it the more traditional power exercises or is it that quick springy elastic pop off the ground and then try to get that part up to speed a bit so if you’re super strong in the weight room you can lift a lot of weight but it

Takes you time to do that well the main goal should probably be getting springy if you’re super elastic and get off the ground quickly but maybe you don’t get as high maybe you get bumped around a lot on the court well then some of this slower weight room work can probably

Help but regardless always have a focus on being springy basketball is a very plyometric based sport so this one should never leave the program number five is positional strength this is a bit more basketball specific and revolves around being strong in positions that are vulnerable or that we

See a lot on the court so really low positions maybe positions where our arms are overhead or outside our frame or even crazy angles that we expose our joints to like these of the ankles as you’re driving to the hoop developing these will definitely help you move more

Fluidly but it’ll also help you resist injury cuz you’re strong once you get to these positions so I like to think of building this in three different stages number one you’re just exposing yourself to these positions so you’re doing this in kind of an isometric way you get

There you hold it and you build comfort in that position first you say to your body hey this is what this feels like in this weird position let’s start to get comfortable here then you’re going to add Force to it okay maybe you hold a weight maybe you push against something

So you’re going with an overcoming com isometric so you’re getting strong in these positions now and this going to help you become a lot more mobile too more flexible because more traditional stretching exercises the problem with that is that once you get there you’re not actually strengthening the

Structures so your body won’t let you get there when you play but here we’re starting to add some force in it we’re starting to build strength in these vulnerable positions which is a really good second step the third step though is adding speed and power into these

Positions so not only have we gotten there not only have we added some strength there but now we’re adding high speed strength which is probably what’s going to happen in a game so for example if you want to get more mobile or more positional strength at your ankle

Probably good to just move your ankle in ways that gets you to these positions then add in some strength so do some strength exercises in the ankle and then lastly maybe doing some extreme plios where you’re working fast getting in and out of these positions with force and

This again is a big part of basketball strength because it allows you to get to these positions that we need to hit on the court and do it assertively without getting injured and being able to put Force for into the ground and then lastly is adaptable strength or in other

Words can you suddenly hit a new weird position and still control it comfortably can you unexpectedly fall down and smoothly catch yourself even in a position you may not train in this is huge for injury prevention and again another reason why you should be training a bit outside of the box to

Prepare for these weirder situations cuz trust me it does happen and by the time you get there if you haven’t worked on this you’re already injured you’re missing time and I don’t want that to happen to you guys lastly before we get out of here I want to cover the topic of

Adding weight at the end of the day adding weight can be a good thing momentum equals mass time velocity so if you’re able to move faster and you have more mass you can create more momentum against Defenders or whatever you’re doing on the court but at the same time

The more mass you have the stronger you have to be to make every cut every jump every step and do so fluidly and the more vulnerable you are to injury if you’re not building the strength and I know a lot of the time you just have to

Look the part like for me I was super scrawny when I was younger so I had to gain weight even if I didn’t really need needed just because I wanted to look the part for coaches which sucks but it’s part of the game but I would say if you

Are going to add weight make sure you do it slowly don’t try to take it too fast because if you do add say 15 lbs in 2 months whatever it may be it’s literally like putting on a 15lb weighted vest cuz your body’s not adapted to that weight

Yet and then doing everything on the court with that weighted vest on probably get injured if you did that with the weighted vest so think of it the same way in terms of gaining weight don’t go too fast take it slow trust the process and don’t think this is the only

Key to getting strong CU as you can see with all of these there are so many different pieces to go into basketball strength and I want you guys to find which ones you lack at train those bring them up to speed and I promise you guys

You’re going to see how much better you move and resist contact on the court so as always thank you guys for tuning in if you want to check out the ultimate athleticism program it’s down in the description if not I’ll see you on the next video you

Basketball strength ia a MASSIVE topic. And it’s not easy to build at all… but hopefully, this makes it a bit easier for y’all 👀

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