Off Season Basketball Workouts-Best Female Basketball Players Exercises

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Women’s Basketball Strength Training

The New York Times” reports that women have a number of risk factors for ACL injuries compared to men, including wider hips, less strength in the hamstrings and quads and a tendency to land with straight legs and knock-knees when jumping. The epidemic of ACL tears in women’s basketball, which often end a player’s career and can lead to osteoarthritis later in life, has compelled coaches and trainers to go to great lengths to reduce such injuries.



Women’s basketball continues to get more physical and faster .Recently women’s basketball has evolved into a seriously banging sport of late . No longer is  it considered strickly  just a lower body game of hoops. That has contributed to a  increase in a higher number of shoulder injuries to players .So strengthening the upper body is so key to withstanding the all the ramped up contact that is currently part of the men and women’s sport .  Lower body  strengthening   is so important for female  ballers  as well as the men.   Female  soccer and  basketball players  are up to five times as are like  to be victoms of  ACL — anterior cruciate ligament knee injuries — as well as  their male counterparts in a  live game with full contact  .Regardless of  being a college ,youth league,and high school basketball players, require strength training prior to and during the season inorder to help  decrease a chance of  injuries and to aid you in  dominating  your opponents in open competition  .

The differences between male and female basketball strength training are minimal. Both guys and gals must get bigger, stronger and faster and be able to jump higher. If they want to compete on the court, female athletes must increasingly train harder, which necessitates a well thought-out training program.

Below are sample exercises that are very effective for female athletes. On first impression, they may seem more appropriate for your male counterparts. However, worry not; all female basketball players should perform them to get better on the court.

Sets and reps for these exercises depend on your goal:

  • Size, 2-3×8-12
  • Strength, 3-5×2-6
  • Power, 3-5×2-5

Front Squats

The Front Squat is my recommended version of the Squat for female athletes looking to build lower-body strength. It places less stress on the back than the Back Squat, and the bar can easily be dumped forward if you sense a failed rep. You won’t be able to lift as much weight, but this will not affect your results.

  • Assume athletic stance with feet shoulder-width apart
  • Rest bar across front of shoulders with “Power Clean catch” grip
  • Keeping back straight and knees behind toes, sink hips back and lower into squat position until thighs are parallel to ground
  • Explode up by driving through heels and extending knees and hips to return to start position
  • Repeat for specified reps

Dumbbell Squat Press

The lower- to upper-body movement pattern of the Dumbbell Squat Press mimics a jump shot or rebound, helping you maintain technique during a 3-point shot or beat an opponent to a loose ball.

  • Assume athletic stance with feet slightly wider than hip-width, holding dumbbells at shoulders with palms facing together
  • Keeping back straight and knees behind toes, sink hips back and lower into squat position until thighs are parallel to ground
  • Extend hips and knees to drive up out of squat position while pressing dumbbells overhead
  • Lower dumbbells to shoulders
  • Repeat for specified reps


Jacob’s Jumps

To increase your vertical leap, you must  get more powerful. This exercise eliminates the countermovement of a jump (the lowering phase), Compels  you to jump up  as high as possible without any assistance .

  • Sit on 24-inch box so hips and knees form 90-degree angles
  • Land softly with bent knees
  • Step off box and repeat for specified reps
  • Forcefully extend hips, knees and ankles to jump onto 12-inch box positioned two to three feet in front

Sternum Lateral Pulldowns

Back strength is one of the most overlooked aspects of on-court performance. This exercise will help you battle opponents for the ball and fight through screens.

  • Sit on Lat Pulldown machine and grip bar overhead, slightly wider than shoulder-width
  • Lean back slightly and slowly pull bar down to chest for four counts
  • Allow bar to slowly rise back to start position for three counts until arms are straight
  • Repeat for specified reps

The Clean Pull is Perfect for Athletes

The powerhouse University of Connecticut women’s basketball program gives its players jump-landing tests, individual programs to correct biomechanical faults and techniques to land in ways that absorb the shock, such as bending at the knees and hips and striking the ground toe to heel.


Nearly every sport requires its athletes to be powerful.

To become more powerful, you must do two major things—improve your maximum force output and increase the rate at which you develop that force. In other words, the goal is high force developed quickly. You could take

In other words, the goal is high force developed quickly. You could take a long way around by addressing one training goal at a time (get bigger, get stronger, then get powerful); or, you can try to find an exercise that gives you the most bang for your buck.

You might think that heavy lifts are the way to go. Indeed, they are great for increasing maximum force output, but often are inadequate for developing power. On the flipside, plyometrics increase your rate of force development, but won’t do much for maximum force output.

So what’s the solution? Olympic lifting is the obvious answer.

Some people love Olympic lifting, and others despise it. Olympic lifts are one of the best types of exercises for developing explosive power. However, they’re difficult to learn, especially if you don’t have access to an Olympic lifting coach.

So, you may be wondering, “How can I reap the benefits of Olympic weightlifting without turning the bar over?” Again, the answer is simple.

Introduction Of The Clean Pull

The Clean Pull (from the floor) begins in the same manner as the Clean and Jerk or the Deadlift. You bend at the waist, keeping your back flat, grab the bar, pull it up, clearing your kneecaps, and begin to accelerate it. As you become more vertical, you drive your hips back and create contact with the bar at the mid-thigh level. Then, you pop into triple extension (hips forward, knees back and up on your toes). At the peak of the triple extension, the bar moves at maximum speed, and you shrug powerfully.

This highly explosive and athletic movement increases both Force Output and Rate of Force Development. And most important, it is a relatively simple lift, requires minimal equipment, and is supported by research. In my opinion, the Clean Pull is the king of power exercises for athletes. Check out the video above featuring strength coach Mike Anderson to learn how to perform it.

Step 1: Setup

Begin with the bar on the floor positioned close to your shins over your shoelaces. Stand with your feet hip-width apart, reach down and grab the bar with an overhand, shoulder-width grip.

Sit your butt down and stick your chest up. Pull your shoulder blades down and back and tighten your core. Your elbows should be rotated out to the sides with your arms completely straight. Look straight ahead.

Step 2: First Pull

Pull the bar off the floor by powerfully extending your legs, making sure to keep your back flat and your chest up.  The bar should travel vertically in a straight line, not into you like during a Deadlift.

Step 3: Scoop and Second Pull

clean pull form

Once the bar is above your knees, shift your torso to a vertical position and rebend your knees slightly. This is the scoop.

Now initiate the second pull—the most powerful portion of the movement—by violently jumping straight up, fully extending your hips, knees and ankles (triple extension), while simultaneously shrugging your shoulders. Keep your elbows straight so the bar stays close to your body and doesn’t travel upward like during a Power Clean.

Step 4: Finish

Bend your hips and knees to absorb your momentum after completing the pull. Lower the bar to the ground as if performing the lowering phase of a Deadlift, and set up for your next rep. You can also drop the bar if you’re using bumper plates.

Common Clean Pull Form Mistake

Not engaging your back and core before a rep

It’s crucial that your back is not rounded during this lift. Engage your back and bring your shoulder blades down and back and tighten your core as if you’re about to take a punch. This ensures that your back and core are set and reduces your risk of injury.

Using a weight that’s too heavy

Remember, this exercise is about generating max force as quickly as possible. So if you find yourself grinding out reps like you would during a Deadlift, then it’s time to lighten the load.


Clean Catch Flexability


The powerhouse University of Connecticut women’s basketball program gives its players jump-landing tests, individual programs to correct biomechanical faults and techniques to land in ways that absorb the shock, such as bending at the knees and hips and striking the ground toe to heel.


If you consider yourself as a passionate online shopper like myself,eBay   has amazing deals on the best products and exercise equipment . I hoped you enjoyed the NBA Shoe Color Restrictions-Express Yourself: NBA Softens Rules article and if you have any questions about the  post  want to leave a comment or want to leave your own personal review,please leave a comment below .

Thank you,

Erick Darke


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4 thoughts on “Off Season Basketball Workouts-Best Female Basketball Players Exercises

  1. Hello Erick! Great article, I agree basketball players both women & men train equally. Its such a great sport. Thanks for the video example of the clean pull, it’s so important when lifting weights that it’s done correctly! I enjoy working out and lifting weights, I appreciate all of the instructions you’ve given. Thanks, Heather

    1. admin

      I so appreciate your feedback on my recent blog post Heather.I totally agree that basketball is such an amazing sport I have been playing this since as a child years ago. You are welcome the clean pull is such a useful exercise .And I the clip also helps as a visual aid .

  2. Helen Doyle

    Erick, well my basketball days were way before all this exercise programing was considered. I started playing in elementary school and was pretty good mainly because of the fact I reached my full height long before others. I could intercept anything within my reach!

    I played right through to second year university, until my knees started giving out. Now I am sure this might not have happened using your exercise suggestions. But the main injury to my knees was due to a skiing accident so maybe my knees were too gone by then.

    This is terrific information for all those currently playing, or thinking to play, basketball.

    Well presented, although too late for me. But I suggest to all, that exercise should be started before taking up the sport.


  3. admin

    Thanks Helen for sharing your love for the great game of basketball.I too can say the same thing as I rarely stretched before a match or cool down after.As kids we have this feeling of being invisible.Hopefully these excercis will help someone else.Thank you for reading my blog Helen and have a good day.

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