10 Best Strength Exercises for Basketball

These are the 10 best strength exercises that you can use to improve performance for basketball from @GarageStrength Coach Dane Miller.
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0:00 What type of strength do basketball players need?
2:11 Exercise 1 - BONUS
2:36 Exercise 2
3:31 Exercise 3
4:47 Exercise 4
5:39 Exercise 5
6:20 Exercise 6
7:57 Exercise 7
9:15 Exercise 8
10:23 Exercise 9
11:28 Exercise 10
13:55 Exercise 11

[@GarageStrength]

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[@TwitchElCapi]

Hi Coach, I'm Alejandro and I live in Buenos Aires, Argentina and all these workouts would have a PDF to increase my vertical jump? Please

[@aaronjohnson6802]

I have 4 nephew's all in 8th and 9th grade. I'm introducing them to basketball sports strength training. I love showing them new things to keep them going. These things help you separate yourself.

[@menofyah7934]

Good deal..keep it fun!

[@5_C_G]

These types of workouts are great for overall great health and mobility for life. You nephews will be ahead of everyone in their sports and in health❤. It's all about the long haul

[@psychohermes7746]

GOOD JOB!

[@cedarfromthegrove]

they finna be dunking on everyone 😂

[@lnedelcu66]

@@user-rw3qd3jq4d try general strength and conditioning program for training and practice a lot basketball. Don't bring basketball in gym to create a better player, it is my humble opinion.

[@johnhirschman5594]

This is awesome! I’ve been an athlete my whole life and then had to take 3 years off due to health issues. I have been following your channel since January and already seeing gains in the weight room and on the court in my rec league. Appreciate all the great content and helping me feel athletic again!

[@alighaffari1179]

Amazing I was looking forward for this😍👌🔥

[@baltazarpatane3712]

This is exactly what I need 🤩

[@xingboChen-mj7sy]

amazing video,I definitely will incorporate them in my training

[@tiimoshenko]

Wow, very informative videos, thanks

[@hashirali1293]

Although im not playing any sports currently but I apply your techniques in my routine to stay athletic. Thank you for the awesome informative videos!

[@officiallolbg]

Thank you😊

[@yo._.3119]

perfect video💪

[@froilanlansangan2]

Keep up your good work💪👊🏀

[@mitchellmartin2505]

Nice video. I enjoy the excitement. That's what basketball is about. It's an exciting playful activity

[@jonathansmith4888]

Great information!

[@Kevinapa-wz8oh]

Golden video i made a hybrid program with this n athletic musle workout split vedio thankful as hell

[@kennethaustin2420]

This Video was amazing

[@lebronsstephdad4437]

Great vid my man

[@psychohermes7746]

nice vid it really helped me!

[@user-xd4sk5fi3m]

This is the type of vid ive been looking for

[@rainnomm2624]

i did track&field in school, in university switched playing basketball, more fun sport. At 6'4 i could dunk one feet inside free throw line and with two legs outside 3sec zone with ease. Main tips - strength gives very guick gains, you can do more on the court. But, loosing elasticity is also bad, you want to able to get into advantageous places on the court. Finding line is not that difficult, when i felt rigid i switched strength building gym day for track&filed type of day, sprints and jumps with max 2 series on weights. Compound and multiple effort exercises are the best. In basketball there are very few single effort situation, you defend than have to block and rebound, you get a rebound then a quick pass forward or sprint etc. Clean and jerk with pace is nice for that one, two efforts and coordination. For jumping i favor jumps with movement, the ones that simulate game where you don't have perfect positioning and where you have to help with good trunk muscles. In the gym, lunges stepping forward with weights as well jumps with weights, keep a good pace, when you mess up feet placement your trunk will help with balance like in the game. On the court every jump opposite side of the rim every time, one-two jump left side of rim, one-two jump right side. Jumping on the place is for lazy people. I did squats on every forth gym day, even then i kept 120...130kg squats for 6..8 times of 3...4 series. When i pushed more then it hurt my sprint speed, which was not good to begin with.

[@aaronjosue9135]

This is the video I needed

[@richardcollins2622]

This is awesome stuff…appreciate it so so so much!

[@jackdaniels2905]

And then there's Luca doncic.

[@gagalander7875]

Underrated comment😂

[@WEHighlights]

And Nikola Jokic

[@peytonfechter3438]

Dont forget LeBron

[@snopirolo]

​@@peytonfechter3438 tf have lebron to do with this comment topic

[@peytonfechter3438]

@@snopirolo idk I just wanted to say LeBron and see what people would think about it

[@munoken]

Great video thx

[@freeatlast1810]

Thankyou 🙏🙏🙏

[@thematrixpill3056]

thank you

[@dregregg]

Thank you! My brother is 14, 5’11, 185 - going to start implementing these into his conditioning workouts!

[@jaggatham]

Good luck

[@CoachDavHill]

Explosive movements 📝🔑

[@stewedchicken9676]

12 reps*2 sets of 20lb shoulder press before pick up games somehow makes me shoot better. I LOVE SHOULDER PRESS.

[@drip369]

Definitely have to utilize 1-3 of those reverse step-ups Nordic curls and Cossack squats. Context is that these ☝ won't make you a freak athlete, they will just keep you playing longer because they will make you a little more robust

[@user-ku9rf8nr8p]

Nice!

[@meronogbe7155]

Good stuff

[@dragon_lore137]

great video

[@saintbeatss]

Been waiting on this. LETS GOOO

[@KenanTurkiye]

You seem like you've done this before, you know what you're talking 'bout. :) Good channel. 👍

[@Baitullmaqdis]

Ayo Coach Dane , it is really good that you have been teaching us all this strength and mobility build like an athlete training, how about teaching us how to strengthen our weakest link , the ACL , do give us advise as to what food what training can we enhance the strength in our ACL or all other prone to tear ligaments. I am a rugby player.... "Elephant trumpet... BOOM!"

[@seanymoseley]

Hamstrings and Soleus are the biggest supporters of the ACL

[@TheCrisisX1]

Giving out some of the secrets man!!!

[@DanielMorgenstern]

Cool one!

[@durgatimilsina268]

day 1 trying this training

[@LTHALJUMPR]

Hey Coach, good shit just subbed to your channel. One thing I fear is that I could slip and fall on my back for the Euro Step Exercise.

[@joaqpf7651]

Really good content but I don't now with how much intensity I have to do the exercise. I mean with how many reps in reserve (RIR). Because I have always train like a body builder, close or reaching muscular failure but usually makes me do the exercises in a slow pace so I don't know how much weight I have to use to do it that explosively.

[@MrHumbleSoul]

I like this dude! “Subscribed AF!” 👀

[@phreyzeva6509]

I'm just starting the vid but still watching. He said stop training like a powerlifter. But he's doing the movements and he's pretty big. I'm older now, so I'm in hybrid mode. I want to get out of that basketball body and be more powerful. A Zion build but not too bulky for my body frame 😅. But I still train the quick twitch fibers. I just rotate between power lifts and explosive lifts. So, I'm gaining mass and staying springy, just can't go too hard all the time.

[@smilebombtv2459]

could you make strength exercise for boxing. thank you

[@juliananderson9571]

what if you created a team account? Coach signs u and each player can download and sign up to the team account. During weight room sessions, players can log their data and coach can see what their during and their progress. This will be helpful for High School coaches

[@Batiz31]

Can you do a video like this for Volleyball Athletes.

[@froilanlansangan2]

Thanks lot coach 🫡💪👊🏀

[@samihi4259]

I have a question. How is the single leg squat different than a reverse lunge? I ask because My gym does not have the single leg squat stand.

[@bananaslammr]

as an athlete who can’t find a solid workout plan I love your app and how you explain all exercise, but i really can’t afford 399 a year.

[@letsgetit90]

Look up kneesovertoe. He has a lot of great tips to strengthen and prevent Injuries. You got Tim Glover, MJ's, Kobe’s, and Wade’s fitness coach.

[@HlM.]

Learn how to program and research exercises, their purpose and about periodisation

[@shopsre]

@@HlM. where would you recommend to start researching from?

[@HlM.]

@@shopsre Pjf performance has video and podcasts with a lot of information that’s puts it in a way that’s easy to understand. Jump science on yt has good info too he also as a website

[@buddycasas8939]

Amazling

[@wavemanj14]

the thumbnail is amazing

[@lnedelcu66]

Hi, can you put a link to literature wich prove that neural pathways you create in a gym have transfer in sport specific? In this case will be a proof that the best hokey player is the best golf player also.

[@Vargas2407]

Can i do broad jumps to replace stair jumps because i dont have stairs

[@mertcanmutlu535]

What do you guys think about using jump rope as a way to condition the ankles, for plyometrics and bounciness?

[@therandomwizard188]

Its great! Trains stamina too

[@saeedamaan]

What state are you located at and do you have a local gym?

[@buddycasas8939]

Anazing idol❤

[@mashrurrashid5371]

Check out these killer exercises-perfect for leveling up your basketball game: Squats: They're the go-to for building lower body strength, giving you the oomph for those explosive court moves. Deadlifts: These babies work wonders for your jumping power and stability, strengthening the backside. Lunges: Amp up your leg strength and stability, nailing that agility and balance on the court. Calf Raises: Want speed and height? Strengthen those calves for those lightning-fast sprints and jumps. Bench Press: It's not just for gym bros-it's your ticket to upper body strength, perfect for shooting and handling opponents. Pull-Ups/Chin-Ups: For killer shooting skills, passing prowess, and defensive chops-work that back and arms. Planks: Strengthen that core! It's your secret weapon for stability and dodging injuries. Medicine Ball Twists: Pass like a pro and shoot with precision-rotate your way to that basketball skill mastery. Box Jumps: Elevate your game by boosting your explosive power and vertical leap. Resistance Band Exercises: Jazz up your routine with lateral band walks and more to amp up those hips and quickness on the court. Remember, a mix of these exercises will seriously level up your game. But hey, watch that form, and don't rush things. Gradually crank up the intensity to avoid any unwanted injuries. And most importantly, tailor your routine to your own goals and needs!

[@MrGuanum]

Great Tshirt!!!!

[@dominicguiseppi5203]

Do you have the chart of the week of when to do each workout

[@robertojimenez6235]

Hi , coud you help me? twice that I got a clot under my nail finger foot. seems red, purple and a little black manches. what can i do? and why happen that?

[@estebankeri9215]

can i use protein, creatine monohydrate and amino energy??

[@hamzaa.8082]

please talk about lower back pain and the exercises to avoid. For example, after I had bulging disc, I am very scared to add back squats again!

[@AjaychinuShah]

Dennis Rodman did all his chest pressing on the ground, maybe inclined ground. Malone likely used a Bench half the time, though.

[@michaelhart1985]

Where do you get your shirts made?

[@hugor9451]

Thanks for this video, but I never understand why I never see basketball players doing oly lifts... I know that some think that it will cause wrist pain and so be annoying for shooting but with the right technique there is no reason

[@jashangaming3643]

Next top 10 best exercise for batsman

[@babayigit.D]

nice t-shirt

[@Worm537]

Sit ups. Stretching everyday both.

[@2kdemiks816]

💯 dwight howard has monster shoulders

[@marcoslol2131]

And he CANNOT shoot

[@marcoslol2131]

😭😭

[@dannyramosbrito719]

@@marcoslol2131 karl Malone had massive arms and shoulders and he could shoot.

[@IlliasAli]

Can you make one on soccer

[@ardiearmell3973]

What are some good alternatives to stair jumps if I dont have access to stairs?

[@redsmoke9014]

You must be locked up ?

[@jonathanbacalso2948]

Wow

[@PatrickRGannon]

boom!

[@raveriv8981]

What are the recovery times for beginners?

[@azelah]

Day 1: Strength Training (Compound Lifts) Barbell Bench Barbell Rows Barbell Squat Shoulder Press Lat Pulldown Romanian Deadlift Day 2: Plyometrics & Endurance Day 3: Shooting & Dribbling Day 4: Rest Repeat

[@enriqueibarratriana9121]

hello good morning brother greetings from Mexico. I am 40 years old and my passion is basketball, I got hurt and stopped training for a while, I had two surgeries due to strained lateral ligaments and a misalignment of the patella, today I am much better, I want to recover my vertical jump, I have already had two or three years playing without problems. Could you guide me through a routine and recover my jump and increase it? thank you

[@hish33p32]

1:25 Gotham Chess plays basketball now?

[@user-cz3km2od6f]

W video

[@RishiKumar-mj8gw]

How much is the cost per month

[@ingusziemelis4965]

What About discgolf 🤔

[@Badr.Din.]

Home's exercise where?

[@funwithwolfgirlhowl4041]

I got 2th place from spiecal Olympic basketball

[@YaBoiKiko]

I also recommend doing weights with barefoot (with socks)

[@mitchellmartin2505]

As for the lifting part. I see guys try lifting and don't give it enough time. Of course, if you do some type of training you never have before, it'll throw you off, but if you stick to it next month or next year, you'll be way further along.

[@billyzhang8324]

no wonder why crossfit is so good for basketball players

[@Reyzhuu_PH]

I'm LO. LO ING

[@SilverioSambula-kq6yd]

Tell dwight that sir. 0:26

[@ReportTheHackers]

I regret adding 3 inches to my shoulders because it really did affect my shot. Take it or leave, n of 1.

[@princevibe5536]

Some hoopers in general don’t like lifting

[@emptyhand777]

The Bulls won 6 titles in 8 years, not 6 straight. Two 3-peats with the Rickets winning back-to-back in between.

[@AjaychinuShah]

What the league is going through the two individuals the dwarfs they know quite well how to get self sustained chaos going and contagious.

[@ignatiusyuliandaadiprakasa7139]

11:46

[@YaSandiii]

Notice my Name. Youll see me in NBA

[@londonstackhouse4145]

Allen Iverson the crossover

[@M_R.b]

Bulgarian split squat if you cant single leg squat

[@AbdulHamid-vg4qc]

what if i dont got all that equipment ?

[@WabbyJ999]

1:06 the bulls 3 peated twice but they didnt win 6 straight.

[@GarageStrength]

You are correct, an error on my end. Apologies!

[@someonelivescash]

yea that was hakeem & the rockets in '94 and '95, super underrated back to back runs

[@airguevara4889]

You can train shoulders and chest so hard but NEVER stop shot and dribble or it will hurt your game

[@Krossover23Entertainment.]

Writing This Down U Heard

[@GeliimaaTseden-gf8uu]

Volleyball player?

[@MrDu111]

When did the bulls win 6 “world” titles straight?

[@gideonkarimi4610]

why are some of the reps so low