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Pro Skills Basketball has put together the 10 Best Youth Basketball Strength Drills.
In July, ESPN released an article written by Baxter Holmes titled “‘These kids are ticking time bombs’: The threat of youth basketball”. However, In the light of this article, Pro Skills Basketball has decided to take even more action.
We are also 1 of 15 flagship members of the Jr. NBA, which has created its own Youth Basketball Guidelines that we implement into our organization already.
Our new Pro Skills Basketball strength program is being implemented into our AAU Basketball Team workouts that focus on Strength, Agility, Movement Mechanics, and Movement Education.
It is our goal as an organization to provide our youth players with the information and tools to learn how to move with proper mechanics in an attempt to prevent future injuries. This program also focuses on strengthening their bodies to prepare for the load of AAU, school, or rec basketball.
Our Strength Program consists of what we believe to be the 10 Best Youth Basketball Strength Drills.
Set 1: Walking RDL / Glute Bridge
The first set of our Youth Basketball Strength Drills consists of the Walking RDL paired together with the Glute Bridge.
The Walking RDL is a movement focused on strengthening the hamstring which is one of the most important muscles used in the game of basketball. The hamstring is used in accelerating and decelerating movements as well as jumping and landing.
The Glute Bridge is a movement focused on strengthening the glutes. The Gluteus Maximus is the largest muscle in the human body. Strengthening the glute can be pivotal to movement efficiently in basketball.
https://www.youtube.com/watch?v=LNjSCobZV18&t=7s
Set 2: Single-Leg Jump to Land / Double Side to Side Hop
The second set of our Youth Basketball Strength Drills consists of a Single-Leg Jump to Land paired together with the Double Side to Side Hop.
The Single-Leg Jump to Land is an agility movement focused on proper jumping and landing mechanics while working through single-leg movements. Basketball is a game that often works through single-leg movements. Understanding how to explode off of a single leg as well as land on a single leg can be pivotal to preventing injuries.
The Double Side to Side Hop is a great agility movement focused on the lateral explosion and landing. Basketball is often played through the lateral plane of the body which is why it is important to train the body to move effectively through that plane.
https://www.youtube.com/watch?v=gnGTbE7UW5o&t=12s
Set 3: Air Squat / Squat to Lateral Slide
The third set of our Youth Basketball Strength Drills consists of the Air Squat paired together with the Squat to Lateral Slide.
The Air Squat is one of the most used movement mechanics in the game of basketball. Understanding how to squat correctly can be essential to preventing injuries in a player’s career.
The Squat to Lateral Slide is used every time a player plays defense. This agility movement is a great way to translate proper squat mechanics to a direct in-game movement.
https://www.youtube.com/watch?v=SPx19FzUT0Q&t=2s
Set 4: Walking OH Lunge / 3 Step Lateral Hop to Sprint
The fourth set of our Youth Basketball Strength Drills consists of the Walking OH (overhead) Lunge paired together with the 3 Step Lateral Hop to Sprint.
The Walking OH Lunge is another one of the most pivotal movement mechanics in the game of basketball. Understanding how to lunge properly can not only make a player more athletic, it can also be pivotal in preventing major knee injuries.
The 3 Step Lateral Hop to Sprint is a great single-leg explosive movement to pair with the lunge and work on exploding through a lunge.
https://www.youtube.com/watch?v=j1Im8BTTvtI&t=8s
Set 5: All 4’s Position Shoulder Touch / Push-Up
The fifth and final set of our Youth Basketball Strength Drills consists of the All 4’s Position Shoulder Touch paired together with the Push-Up.
The All 4’s Position Shoulder Touch is the most complex of the movements in our strength program. This movement focuses on core strength while moving through an unstable position.
The Push-Up is one of the most basic upper body strength movements that a young player can learn to do to increase their upper body strength. Upper body strength becomes essential as a player moves up in the levels of basketball.
https://www.youtube.com/watch?v=zmIugXUtE4g
Pro Skills Basketball believes these are the 10 Best Youth Basketball Strength Drills that should be implemented into a young player’s development as they move throughout their career. These movements are intended to be performed correctly to avoid putting stress on the wrong muscle groups.
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