7 Basketball Exercises with a Ball

You can perform a variety of basketball routines with only a ball.

All you have to do is think outside the box and be creative with your training.

The ‘secret’ to a superb basketball workout is to target muscle areas that are highly engaged throughout the game.

These will comprise quadriceps, glutes, hamstrings, shoulders, triceps, and abs.

These are basketball workouts that you can practice at home to improve your power, strength, and speed.

Try these 7 basketball routines that just need a ball.

Basketball Exercises with a Ball

1- Reverse Lunge with Chop

The reverse lunge with a chop is one of the greatest basketball workouts with a ball.

Place the ball above your head and stand with your knees together.

Perform a reverse lunge, bringing the ball over your front knee while maintaining your arms straight.

Alternate lunges or practice just one side at a time.

This exercise will help you train your quadriceps, hamstrings, glutes, inner thighs, and shoulders.

2- Basketball Burpees

The burpee is another workout you may perform with a basketball.

This will test not just your legs, but also your ability to keep the ball in position when you drop down to kick your legs back.

This workout will put a strain on your shoulders, abs, forearms, and chest.

You’ll not only put your muscles to the test but also your aerobic ability.

3- V-Sit Side to Side Crunch

A v-sit is the starting point for a basic but effective ball workout.

Maintain this posture by lifting your feet off the ground and touching the ball from side to side.

You may also place the ball between single legs, alternate legs, or both legs at the same time.

If you do this for a lengthy period of time, your abs will feel the burn.

4- Basketball Pushups

The basketball pushup is another terrific workout you can perform at home using a ball.

Simply do a pushup with either your hand on or off the ball, then roll it to the other side.

Increase the difficulty by kicking your legs out and each time you do a pushup jack.

5- RDL’s

A robust posterior chain is essential for a basketball player.

Grab a basketball and stand up straight with your knees slightly bent.

Raise one leg back and aim to make contact with the ground with the ball at the outside of your opposing toe.

To go back to the beginning posture, use your hamstrings, glutes, and back.

6- Sumo Squat with Front Raise

The sumo squat with front raise is a basketball workout using a ball.

The advantages of this basketball practice are compelling enough to keep doing it week after week.

This exercise, like a typical squat but with your knees turned farther out, will mainly engage your inner thighs and glutes.

Keep the ball straight in front of you as you squat, and elevate your arms over your head to work your shoulders.

You may also hold the ball in front of you the whole time to test your muscular endurance.

7- Rope Pull with Knee Raise

The rope pulls with knee raise is the last exercise you may perform with a ball.

Begin by standing upright and holding the ball over your head.

Lift one knee and chop the ball across the raised knee.

Revert to your starting positions.

Other excellent basketball drills with a ball include:

  • Basketball Plank to Pike.
  • Basketball Mountain Climbers.
  • Hamstring Curls with Feet on Ball.
  • Basketball Adductor Squeezes.


Some of the best exercises for a basketball player will need just a ball. Choose actions that will give you an edge over your opponents, such as the basketball burpee or pushup.

Basketball players must have strong legs, fast feet, and a smooth shooting stroke. Muscle training will offer you the greatest chance of accomplishing your goals.

Push yourself, go the additional mile, and you’ll notice the benefits over time.

Leave a Comment