Weighted basketball drills

markit08

I got a 3 lb. weighted / training basketball recently theoretically to improve my jump shooting range. But after working out with it for one session I realized that this will only work if I then shoot a regular basketball for 15 - 30 minutes afterwards otherwise my muscle memory gets all out of sorts.

Does anyone have any recommendations for good weighted / training basketball drills?

Sam_I_Am77

I don't know that you need to do anything or at least everything that specific. Get yourself a 10lb to 12lb medicine ball and do overhead throws (like a soccer ball throw) with it. Do a couple sets of 8 reps and you'll build-up some power over time. You can even take it a step further and kneel down on the ground. Then hop to your feet and throw the ball, you could even try jumping and doing a throw.

Cherimoose

markit08 wrote: »

I got a 3 lb. weighted / training basketball recently theoretically to improve my jump shooting range. But after working out with it for one session I realized that this will only work if I then shoot a regular basketball for 15 - 30 minutes afterwards otherwise my muscle memory gets all out of sorts.

As you discovered, training with a ball of a different weight doesn't work as well as you'd think, because the brain gets "recalibrated" for whatever weight you use, and the carryover benefit isn't high. A better approach is to train skill and strength separately.. in other words, keep practicing jump shots with a basketball, and also follow a standard strength training program (barbells, machines, etc) to increase muscular strength. That strength will be much greater than a 3 lb. ball can provide. Makes sense?

uconnwinsnc1

Over head press is vital for strong post moves and it will help you finish if you get hacked. Calf raises/box jumps/depth jumps will help with vertical.

A weighted basketball will help with wrist and finger strength on your jump shots and you can also use it to practice your weak hand layups/floaters to strengthen that. You should really only be using a weighted ball once you are hitting like...at least 60% of your jump shots. You need that muscle memory. Still, use it for developing your weak arm shots.

Sam_I_Am77

Cherimoose wrote: »

markit08 wrote: »

I got a 3 lb. weighted / training basketball recently theoretically to improve my jump shooting range. But after working out with it for one session I realized that this will only work if I then shoot a regular basketball for 15 - 30 minutes afterwards otherwise my muscle memory gets all out of sorts.

As you discovered, training with a ball of a different weight doesn't work as well as you'd think, because the brain gets "recalibrated" for whatever weight you use, and the carryover benefit isn't high. A better approach is to train skill and strength separately.. in other words, keep practicing jump shots with a basketball, and also follow a standard strength training program (barbells, machines, etc) to increase muscular strength. That strength will be much greater than a 3 lb. ball can provide. Makes sense?

I really do agree with this, train strength / power to become better physically and train your skills to be better at your game. I kind of mentioned it in my first post, but your training doesn't need to be that sport specific. Keep it simple...

Train Strength 2 to 3 days (2 for in-season)
Train some power movements:
- Box Jumps or Tuck Jumps for vertical jump
- Depth Jumps are really more for speed improvement than height, but be careful with these because the landing for and time to stabilize can be rough on the knees
- Medicine Ball Overhead throws will help with rate of force development, could help with your J
- Power Cleans from the Hang: Rate of Force development can help with jump and overall speed, plus doing them from the hang is very simple and less to *kitten* up.