Strength Training

Strong Hands/Fingers
  • Raise a Weight Plate: Perform a finger raise with a weight plate, which strengthens your fingers as well as the muscles in your forearms powering your grip. Begin by picking up a 10-lb. Olympic weight plate in each hand. Hold the plates by your sides with palms facing your body and your thumbs pressing against the plate's flat side. Extend your fingers to lower the plates. Lift the plate by curling and closing your fingers. Perform 10 to 15 reps. Increase the load to 25 lbs. and then 45 lbs. as grip grows stronger.

  • Dribble with One Finger: Execute a dribbling exercise with two balls in which you strengthen each finger. Begin by crouching low to the ground and dribbling a ball 10 times with each hand. Dribble the balls 10 times with only your thumbs. Try dribbling as hard as you can with one finger on one ball. Dribble next with only your forefingers 10 times. Continue this pattern for your middle fingers, ring fingers and pinkies. Repeat the exercise but speed up the dribbling. Stay low to the ground, keeping your dribble at ankle height.

  • Squeeze for Strength: Perform squeezing exercises with your fingers to improve grip strength. Begin by holding a basketball above your shoulder with your right hand. Draw your fingers together slowly, squeezing the ball until it pops out of your hand. Perform 15 reps and then repeat the exercise with your left hand. Squeeze an old tennis ball with your right hand, pressing your fingers into the ball with as much force as possible. Perform 15 reps for each hand.

  • Volley for the Fingertips: Volley the basketball between your fingertips to develop strength and control of the ball at the ends of your fingers. Begin by positioning your hands in front of you at chest height and holding them 3 to 4 inches apart. Pass the ball back and forth between your hands for five to 10 minutes, using the tips of your fingers but not your thumbs. Raise the volley to face height and continue for another three minutes. Place your hands behind your head and volley the ball for three minutes. Finish the exercise by bending your knees and volleying the ball as low to the ground as possible for three minutes.

  • Stretch with a Band: Stretch the antagonist muscles of your fingers, wrists and forearms after doing grip-strengthening exercises to maintain muscular balance. Begin by forming your hand into a crescent or C shape. Loop a rubber band around your fingertips and thumbs of your right hand. Wrap the band around your fingers twice to remove any slack if necessary. Spread your fingers and thumb slowly as if they're flower petals blooming. Reverse the motion to return to starting position. Perform 10 reps. Repeat the stretch for your left hand.

Strength Training

 Ball Handling (Basketball)

 Shooting (Basketball)
Misc. Training

  • Floor Shots –1) Lie flat on your back; 2) Slightly bend your legs; 3) Set your hands in a shooting position and shoot the ball directly upward to the ceiling; 4) Follow through, catch the ball, and repeat.
  • Ball Circles –1) Stand with your feet about shoulder-width; 2) Swing the ball around your torso from front to back; 3) Work in 60 second intervals and switch direction; 4) Work circling the ball around other areas of the body: head, knees, and ankles
  • Finger Tips – (You can do this while standing, sitting, or lying down); 1) Hold ball in front of you with your fingertips, tap ball back and forth between your hands as quickly as possible; 2) More advanced players can move arms around in different locations while moving ball back and forth; 3) Set goals of how long you can tap ball back and forth without making a turnover
  • Ball Slaps/Increase Finger Strength – 1) Hold basketball in one hand then pound it in your opposite hand; 2) The receiving hand should squeeze the ball upon impact; 3) Repeat process for 60 second intervals
  • Defensive Stance – 1) Set your feet slightly wider than shoulder-width and bend your knees to a defensive position; 2) Keep your hands extended; 3) Hold this position until tired
  • For amazing videos on training and techniques, visit ShotScience on youtube at https://www.youtube.com/user/ShotScience

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