Basketball Exercises Without Ball [Complete Guide]

One of the most effective ways to improve your basketball skills is to practice without a ball.

This allows you to develop your ability to move with speed and agility without having to worry about dribbling, jumping, etc.

In addition, it is also a great way to improve the skills of those who are not as athletically gifted as others, as well as those who have stopped playing due to injury or age.

In this article, we will give you a list of exercises you can do to exercise without a ball and get the most out of your training session.

Why Should You Learn How to Play Basketball Without a Ball?

You should learn to play basketball without a ball because it is easier for you. When you play basketball with a ball, there is always a chance that you will drop it or collide with something unintentionally.

For players who don’t have enough coordination or physical strength to perform all the movements involved in the sport, playing without a ball is much easier because they don’t have to worry about these things while performing their moves.

Another reason why you should learn to play basketball without a ball is that you will improve faster, as there are people who cannot perform certain movements naturally.

How Effective Are Basketball Exercises Without a Ball?

No-ball basketball drills provide tremendous benefits to players who want to improve their agility and speed on the court.

These drills also help players improve their hand-eye coordination and shooting skills, and many basketball experts believe this is the best way to learn how to play basketball.

Basketball drills without a ball are a good way to tone the body and get a better view of the court.

Many people still think that there is no training without a ball. However, these drills can effectively increase your speed, quickness, and power in basketball.

Below, I will show you a list of basketball drills you can do without a ball.

Basketball Exercises Without Ball

Basketball Exercises Without Ball

The best way to improve your basketball skills is to practice the right drills. But if you don’t have a basketball, you can do some of these drills without one:

1- Basic jump drill

Stand with your feet together and keep your arms extended in front of you in a T-shape. Jump up and down, keeping your arms extended all the time. This will work your vertical jump and leg strength.

2- Running drills

Run in place for 10 seconds, then switch legs for another 10 seconds. Repeat this pattern for 3 minutes total. This will help you improve speed, agility, balance, coordination, and endurance.

3- Jumping Jacks

This exercise helps you start with big jumps, which is essential for big basketball plays.

You should start this exercise by jumping 10 times, then 10 times, then 10 more times each time until you reach 50 jumps at the end of the routine.

This exercise will help you increase your vertical jump and also improve your overall coordination.

It will strengthen your muscles and make sure that every part of your body is working properly, even if you don’t have any impact directly.

4- Standing Jump Over

This exercise is perfect for beginners and also helps to improve speed, power, balance, and coordination. Perform the jump overhead by standing in front of your starting point.

Next, jump as high as you can with your arms above your head and repeat this for 20-30 seconds.

5- Handstand Push-Up

This exercise is perfect for improving hand strength and mobility. Perform a push-up by placing your feet on an elevated surface, such as a chair or bench, and then lower yourself to the floor while keeping your hands on that surface.

Repeat 20 to 30 times per set before moving on to the next level.


Basketball exercises without a ball are a new trend. It serves to exercise the muscles of the lower body, especially those around the hips and thighs and has good effects, such as increasing flexibility and improving balance.

This exercise is best suited for adults or adolescents under adult supervision.

It is also suitable for any type of sport, such as running, walking, jogging, climbing, etc.

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