This basketball exercise is going to focus on strengthening the upper body, and it is going to take a traditional exercise (push up) and add some more difficulty to it. The muscles that it is going to primarily work are; the chest, shoulders, and triceps. The athlete can use both the resistance band and the medicine ball for maximum difficulty, or to make it a little easier just use the medicine ball.
As you do the exercise you want to be explosive with your movements, while also maintaining good form on the push up. This exercise translates onto the basketball court in helping the player be stronger when rebounding the ball, and finishing at rim. It will hopefully allow the player to gather in more 50/50 rebounds, and finish through the contact at the basket.
Exercise Name: Resistance Band Medicine Ball Push Ups Exercise
Exercise Goal: Build strength and explosiveness in the upper body, primarily the chest, shoulders, and triceps.
Equipment Needed: Medicine ball and resistance band.
Tips: Keep good form during the exercise, but look to be as explosive as you can with the movements. Really focus on generating power in your movements. To make the exercise easier, simply do it without the resistance band. Make sure that you stay balanced on the medicine ball, and only use a resistance band that allows you to get full extension on the push up.
- Wrap the resistance band around your back and then put your thumbs/palms in each end of it.
- Get down into push up position on the floor, but put your hands on top of the medicine ball.
- Now lower your chest down to the medicine ball (keep your body in a straight line).
- Push yourself all the way back up until you lock your arms out.
- This completes one repetition. Continue for the desired amount of repetitions.