Is Calisthenics Good For Basketball
Simply put, yes, calisthenics does benefit basketball. The explosiveness players need to dunk, lay up, and block can be derived from calisthenics. In addition, players gain an increase in mobility, muscle endurance, and relative strength, all of which help on-court – be dribbling or marking.
So, why is it even up to debate? Well, it’s questionable whether or not it’s the optimal training method for basketball; plus, many don’t know the best bodyweight exercises tailored for basketball. So, let’s start there…
What Are The 5 Best Bodyweight Exercises For Basketball
Our top 5 pics for bodyweight exercises, which are specifically targeted for basketball, are:
- Bodyweight Squat Jumps.
- Mountain Climbers.
- Explosive Pull-Ups.
- Plank Saws.
- Side-Lying Hip Raises.
A bodyweight squat is a normal squat, but jumping as high as you can after each repetition. Players often hold a basketball in their hands throughout the movement for two reasons:
- It replicates what actually happens in the game.
- It minimizes hand swings to encourage more power from the legs.
Bodyweight squats aim to increase the explosiveness of your gluteus, hamstring, and quadriceps so your vertical jump is taller. Over time, you can increase the number of reps performed or use a weighted vest for progression.
Mountain climbers engage the core and upper body – which are used by basketballers in both an offensive and attacking position. For basketball, perform mountain climbers as fast as you can with sound technique; this helps to replicate the sprint that occurs in situations such as:
- Sprinting to a counter-attack after a rebound.
- Saving the ball before it goes out of bounds and possession swaps to the opposition.
- Preparing to chase the ball at tip-off.
This helps to replicate a sudden increase in intensity to best prepare for a basketball game.
To perform explosive pull-ups, bring yourself up as fast as you can but slowly lower yourself back down. The aim is to bring your chest to the bar rather than your chin. In a basketball game, this helps:
- Increase grip strength when you clench onto the ball.
- Strengthen the fast–twitch muscles to make you more powerful when driving.
Plank saws are normal planks, but you repeatedly rock your body forwards and backward through the duration of the hold. They build a strong core and are more effective than the traditional plank.
In basketball, they help mimic a defensive position, so when a player is driving at you, you have the core strength to stand your ground even if they run into you. They are more effective with zonal-mark players, as they tend to move less than man-marking players, giving them the chance to plant their feet.
Side-lying hip raises target the oblique and core muscles. Conditioning these muscles help to support you when in awkward positions on the court. For example:
- Dribbling between players.
- Trying to snatch the ball without fouling.
- Catching a poorly aimed pass.
The side-lying hip raises help you keep balance and stay in control throughout the awkward position; however, you still need in-game practice, so you’re technical enough to work your way out of them.
Will Calisthenics Make Your Vertical Jump Higher
Yes, calisthenics can increase players’ vertical jump. Beginners should be able to increase it by at least 2 inches. Sounds great, right? Well, the more you practice, the less chances it has to heighten your vertical. In reality, onlybeginners see a significant increase from training calisthenics alone.
Ways calisthenics increase beginners’ vertical jump include:
- Bar work betters your muscle-mind connection; you learn to use momentum to synchronize your body to project yourself in the desired direction. This is essential for basketballers so they perfectly time their jump with the swing of their arms and bend of their knees. Mastering this allows a higher vertical jump.
- Calf raises (a common calisthenics exercise) increase your vertical jump by making you more explosive.
However, once they become too easy, add a weighted vest or hold dumbbells – while it isn’t ‘calisthenics,’ it prevents you from not reaching your maximum vertical jump. - Floorwork, like push-ups, planks, and handstands, strengthens your upper body, helping your swing when leaping in the air. This is great for defensive positions, such as catching rebounds or blocking.
However, when you hold the ball, it’s deemed useless as your hands must stay sticky to the ball.
So, is calisthenics all you need to improve your vertical jump? Not quite; professional basketballers must develop sufficient balance to stay in control when someone jumps into them in the air. This is only learned through in-game practice. A good basketballer isn’t one that can jump the highest but one that can stay in the air while being pushed, blocked, or even fouled.
In addition, calisthenics can only get you to a certain point; until you must experiment with other training methods to get your vertical jump even higher. Hence, we say beginners bnefit.
Is Calisthenics Better Than Weight Training For Basketball
Should a basketballer prioritize weight training or calisthenics? They should use both, and many other training methods, such as basketball-specific drills, plyometrics, and cardiovascular training. It’s a diverse game, and the intensity fluctuates between high and low – something that a single training method can’t prepare for.
In saying this, there are areas in calisthenics that benefit players that other training methods don’t, for example:
- Calisthenics ensures great flexibility and mobility, allowing players to be agile on the court, as well as lowering the risk of injury.
- Calisthenics ensures a higher strength-to-weight ratio than other training methods. Therefore players are lighter but more powerful, so they can jump higher without compromising their size.
- Calisthenics decompresses your spine and relaxes the surrounding muscles. This helps shorter players get closer to their maximum height.
So, while it isn’t necessarily better than weight training, it does offer benefits that weight training doesn’t. The best idea is to incorporate both training methods, for example, calisthenics exercises with additional weight, to suit basketball needs.
Do NBA Players Use Calisthenics
Yes, NBA stars such as Lebron James, Stephen Curry, and LaMelo Ball use bodyweight exercises in their routine to improve their power, strength, and endurance.
| NBA Player | Calisthenics Exercise | Full Workout Routine |
|---|---|---|
| Lebron James | Push Ups Position, Plank, V-Ups, Mountain Climbers | Click Here |
| Stephen Curry | Push Ups and Pull-Ups | Click Here |
| LaMelo Ball | Chin-Ups, Crunch Holds, and Use Of Resistance Bands | Click Here |
NBA players tend to use more weight training and in-game than calisthenics; nonetheless, they still recommend incorporating it for relative strength, flexibility, and core strength.
How Does Calisthenics Improve Basketball Ability
If you trained in calisthenics alone, would it directly improve your basketball skill? No; however, it does push you in the right direction.
Will Calisthenics Improve Your Free Throw
The benefits of calisthenics have on your free throw include:
- The forearm strength needed for bar work betters your grip when you hold the ball. This allows you to put more backspin as you release.
- The mobility you gain in the shoulders increases the fluidity of the shot.
However, the hand-eye coordination you need is learned through practice, not from training.
Will Calisthenics Improve Your Lay-Up
Calisthenics helps players lay-up as it:
- Improves their vertical jump.
- Give the player more power as they drive into their 2-steps.
Nonetheless, the agility you need to weave through players for a lay-up can’t be improved from calisthenics. In-game practice or basketball-specific drills are needed.
Will Calisthenics Enable You To Dunk
Similar to a lay-up, calisthenics will help set the foundations needed for the dunk, but ideally, you need in-game practice to improve your dunk. The benefits of calisthenics on dunking include:
- For stylish points, you’ll be able to hang on the ring as it mirrors a dead hang.
- Offer a higher vertical and more explosive movement (though it’s likely weight training will be needed to get as high as the basket.)
Conclusion
In conclusion, calisthenics is an essential element to any basketball player’s workout – be beginner or professional; however, it can’t be used alone. Without game practice, weight training, or cardiovascular exercise, athletes won’t be agile, skilled, or fit enough for the high level.
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