There are several basketball exercises you can do with only a ball.
You just need to think outside the box and get creative with your workout.
The ‘key’ to a great basketball exercise is to target muscle groups heavily used during the game of basketball.
These will include muscles like the quads, glutes, hamstrings, shoulders, triceps and abs.
These are also basketball exercises you will be able to do at home to increase your power, strength and quickness.
Try these 7 basketball exercises with only a ball.
Basketball Exercises with a Ball
1. Reverse Lunge with Chop
One of the best basketball exercises with a ball is the reverse lunge with a chop.
Stand with your legs together and the ball over head.
Do a reverse lunge and bring the ball over your front knee keeping your arms straight.
You can alternate lunges or work a single side.
This will help work your quads, hamstrings, glutes, inner thighs and shoulders.
2. Basketball Burpees
Another exercise you can do with a basketball is the burpee.
Not only will this challenge your legs, but your ability to hold the ball in place as you drop down to kick your legs back.
Your shoulders, chest, forearms and abs will all be stressed during this exercise.
Not only will you challenge your muscles, but your aerobic capacity will get some work.
3. V-Sit Side to Side Crunch
A simple yet effective exercise with a ball starts with a v-sit.
Hold this position with your feet off the ground and touch the ball side to side.
You can also put the ball between single legs, alternating or both legs at once.
Do this for an extended amount of time and your abs will feel the burn.
4. Basketball Pushups
Another great exercise you can do at home with the ball is the basketball pushup.
Simply do a pushup with hand either on or off the ball, then roll it to the other side.
Challenge yourself even further by kicking your legs out and in each time for a pushup jack.
5. RDL’s
It’s very necessary for a basketball player to have a strong posterior chain.
Grab a basketball, stand up straight with a slight bend in the knees.
Lift one leg back and try to touch the ground with the ball near the outside of your opposite toe.
Use your hamstrings, glutes and back to drive yourself back up to starting position.
Basketball was originally played with a soccer ball
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6. Sumo Squat with Front Raise
One basketball exercise with a ball is the sumo squat with front raise.
The benefits of this basketball exercise are enough to do them week after week.
Like a traditional squat but with knees turned further out, you will primarily work your inner thighs and glutes on this exercise.
As you drop into the squat, keep the ball straight in front of you and lift your arms above your head to work your shoulders.
You can also keep the ball in front of you the entire time to challenge the endurance of the muscles.
7. Rope Pull with Knee Raise
The final exercise you can do with a ball is the rope pull with knee raise.
Start by standing straight with the ball above your head.
Lift one knee and bring the ball across the lifted knee like a chop.
Return to starting positions.
Other good basketball exercises with a ball include:
- Basketball Plank to Pike
- Basketball Mountain Climbers
- Hamstring Curls with Feet on Ball
- Basketball Adductor Squeezes.
Summary: Basketball Exercises with a Ball
Some of the best exercises for a basketball player are going to be the ones you can do with only a ball. Pick exercises like the basketball burpee or pushup to give you that extra strength over your opponents. Basketball players need to have powerful legs, quick feet and a smooth shot. Training your muscles will give you the best chance to accomplish these things. Challenge yourself, go the extra mile, and you will see the results over time.
