Committed basketball players often devote hours each day to the sport they love. They weight train to help with performance and spend many hours building up their cardiovascular endurance. However, the importance of finger and hand strength is too often overlooked in the sport. A player needs extraordinary finger strength because he will most often be using a pinch grip to transfer, palm, move and throw the basketball. Building up his finger strength can bring visible results on the court.
Choose a multiple resistance hand gripper that has interchangeable weights. The ability to increase the resistance as your hands and fingers get stronger will help you continue to improve.
Set your hand gripper in your right hand by using your left hand to position it. Push it far enough into your palm so that you can easily wrap your little finger around the handle. Close the gripper carefully and adjust it until you can comfortably close the hand grip for best leverage.
Crush the handles together and squeeze the gripper tightly. Do this for 10 repetitions.
Switch hands, placing the hand gripper in your left hand. Repeat step 4 with the left hand.
Switch the hand gripper between each hand for 10 repetitions at a time for six sessions.
Add 5 to 10 pounds of resistance to the hand gripper, then repeat Steps 2 to 5. As you develop your strength, start with a stronger weight.
Rest your hands. Only exercise with hand grips two to four times per week.
Choose a rubber band that is just a bit smaller than the length needed to fit over your first when it is lying flat.
Place your right hand out flat on a table with your palm down. Pull the rubber hand over your fingers until it encompasses them all.
Thrust your fingers apart to pull on the rubber band. It should be a slight stress on your fingers as you perform the movement. The rubber band should stretch but not be close to a breaking point.
Pull your fingers back together, allowing them to be at ease.
Repeat Steps 3 to 4 nine times. Rest your hand, then perform the same exercise on your left hand.
Repeat the cycle for both hands two to three times per session.
Pick out a rubber ball that fits comfortably in your grasp. Options include a tennis ball or even a stress-reliever ball.
Wrap your right hand around the ball and squeeze your fingers firmly around it. Push into the rubber ball as tightly as you can. Hold this position for a count of 10. Switch hands and repeat this with your left hand.
Relax both hands for a full minute. Repeat Step 2 for 10 repetitions, resting your hand after both hands get a workout each time.
Basketball Plyo Pushups
Straddle your basketball with both your hands at the same time. Carefully get into a pushup position while keeping your hands on the basketball. Use it to support your body weight.
Lower your body halfway to the ground.
Push yourself quickly off the floor using the strength of your hands and fingers on the basketball. Stabilize yourself on the basketball, holding on steadily with your hands for a count of three.
Roll to your side and rest for 30 seconds.
Repeat Steps 1 to 4 for as many repetitions as you feel comfortable doing. Only do as many as you can do without pain or discomfort. A good total would be 10 to 20 repetitions per session.
- Keep up with the exercise of your choice consistently. The benefits of these exercises come with commitment to performing them regularly.