Side Lunges Basketball Drill

Side Lunges Basketball Drill


Side lunges are a great exercise for working on your lateral quickness and flexibility. It is not a complicated basketball exercise, but it is great for developing strength in the legs and flexibility. The key to moving quickly and explosively laterally is opening up the hips and developing good footwork. To make the moves that you need to make, you will need to be low and in an athletic stance. However, if you cannot get low because your hips and core are tight, you have a problem.

One area that directly relates to this exercise is on-ball defense. As a player, you must be able to slide your feet and keep your man in front of you. Otherwise, they will get an angle to the basket and put your team in a bad situation. If this happens enough times, it will most likely result in the player having to sit on the bench. So along with working on defensive basketball drills, make sure that you are also working your leg strength and flexibility.



Basketball Exercise Overview

Drill Name: Side Lunges Basketball Drill

Equipment Needed: None


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Goals of the Exercise

  • Improve Core Strength, Flexibility, Leg Strength


Coaching Points

  • Keep your back straight, and don’t let your front knee go over your toes.
  • Really focus on doing the exercise the correct way and keeping the correct form.
  • You will get out what you put into the exercise.
  • Put all your weight on the let you are lunging out onto.


Basketball Exercise Instructions

  • Stand with both feet facing forward and take a step to the side with your right or left foot in a lunge motion.
  • Keep your body balanced and get low.
  • Step back up and bring both feet together before taking another side lunge.
  • Go right and then left, getting both legs.


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