Friday, November 21, 2008

Basketball Training: Medicine Ball Squat Jump-To-Pass

I grew up in a town with a basketball dynasty (16 big-school state championships--Hobbs, NM)....One of the trademarks of those teams was that they could pass the ball with such precision and quickness....it was not uncommon for a player to get the rebound, make the outlet pass, two more passes and two points---the ball never touched the floor! The Hobbs Eagles are a run-and-gun offensive and full-court-press defensive team. I believe they still hold the national high school record for points averaged in a season---114.6 points per game (look it up)....

Any way, a good power exercise for basketball players is the medicine ball squat jump-to-pass. This exercise is done full speed.



1. Start in an athletic stance (feet slightly wider than shoulder width) with the medicine ball at your chest.

2. Squat and jump as high as you can, extending the medicine ball over your head (like getting a rebound off the backboard).

3. As soon as you land, pass the ball with explosion but under control. Land soft, knees slightly bent and shoulders slightly leaned forward. The knees should also be in line with the toes when landing. Risk of injury is greater when the knees "cave in" or rotate outward. Practice good jumping and landing techniques before doing this exercise at full speed.

Train hard and smart!

Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs


3 comments:

  1. I recently came across your blog and have been reading along. I thought I would leave my first comment. I don't know what to say except that I have enjoyed reading. Nice blog. I will keep visiting this blog very often.

    Sarah

    http://www.thetreadmillguide.com

    ReplyDelete
  2. Hi, I came across your site and was wondering if you would be interested in doing a quick link exchange with me. I have a few related blogs, (one being basketing training) and exchanging links is a great way to improve the site's rankings.
    If you are interested, just email me what title you want me to use for your blog link and I will put up your link right away if you are willing to do the same back for me.
    Thanks,
    Rich
    awundrin@gmail.com

    ReplyDelete
  3. Hi there,

    I love playing basketball.Its my favorite game.


    Thanks,
    Maria

    ReplyDelete

Related Posts Plugin for WordPress, Blogger...