“Basketball is one of those sports where the body is constantly going in different directions, changing pace, and going through explosive movements,” says former professional basketball player Lorenzo Orr, who’s now a basketball trainer with Life Time. “Being able to stop on a dime is very important, and you need that joint flexibility and stability to prevent injuries.”
You especially need mobility — a combination of flexibility and stability — in the lower body joints: the ankles, knees, and hips. Using an unstable surface for step-ups is one way to improve range of motion while also challenging stability.
In addition to stability, explosive strength is key for superior performance. Explosiveness helps you jump higher, run faster, shoot farther, and change directions more quickly. For basketball players, building power in your glutes and legs offers the most bang for your buck, as much of the sport’s demands recruit the lower body. Orr favors box jumps for creating lower-body explosiveness.
Incorporate these moves recommended by Orr to help level up your performance.
Mobility
BOSU Balance Trainer Step-Up
Do this exercise
twice a week.
Full Instructions
- Position a BOSU balance trainer with the flat side facing down. Place your left foot onto the center of the BOSU and step up with control.
- Keep your core engaged as you stand on your left leg, keeping your opposite (right) leg aloft behind you.
- Return your right foot to the floor to return to the starting position. Do three sets of 10 repetitions per leg.
- If you’re struggling to balance on one leg, lightly grasp a railing or place your hand on a wall for support. Work toward removing this support over time.
Strength
Box Jumps
Do this exercise two to three times per week, with at least 24 hours of rest between sessions.
Full Instructions
- Stand with your feet hip width apart, about a foot behind a plyo box or other sturdy elevated surface. (Plyo boxes range from 6 inches to more than 42 inches in height. Beginners should start with the shortest option, only increasing the height once they feel confident.)
- Hinge your hips, bend your knees into a mini squat, and swing your arms back.
- Explosively extend your hips and legs as you swing your arms forward for added momentum and jump onto the box.
- Land gently on the balls of your feet with knees soft, then plant your feet on the box. Don’t land with your heels hanging off the box or on your knees and hands.
- Straighten your legs and drive through your hips to stand tall.
- Step down one foot at a time, alternating legs after each jump. Do three sets of seven to 10 repetitions.
Level Up
From cardio kickboxing to Zumba, discover the mobility and strength exercises that can enhance your favorite cardio workout and boost your overall performance. Learn more in “Level Up Your Favorite Cardio With These Strength and Mobility Moves,” from which this article was excerpted.
