Basketball Training in Hollywood

Tip of the Day 10/23/14 – Balance matters in basketball

By Jay Ramos

The game of basketball is an artform as much as it is a sport.

The team game can look like an orchestrated performance in ball movement and beautiful offense, and the human body in synch can perform pretty moves in the post or off the dribble that display the delicate footwork of a ballet.

One of the absolute beauties of this game is footwork. At Next Level Basketball and in our upcoming ‘Speed, Agility, and Quickness’ program, I will give you insight into how I prepare my NBA players’ bodies for the game nearly as much as I teach and repeat the skills.

A key and often ignored ingredient than can unlock some sudden body control is balance training. You do so much off of one leg in basketball, you would think it be emphasized some more.

Know what else is cool? It serves as a light core stabilizer and helps prevent injury by providing dynamic joint stabilization.

Balance Training Miami Basketball

Pro Trainer Jay Ramos with an athlete working on balance and posture.

It helps stabilize your core because it forces your body to recruit muscles to align in the way they were meant to, without inbalances and hunches.

It supports joint stabilization, for instance, the hip adductors and gluteus medius are forced to stabilize the hip, which is crucial to have strong in the game of basketball.

In more simple words, your body will be more prepared for impact and your body control will advance itself! Think of the way Derrick Rose or Dwyane Wade keep their body under control in a tough finish in the lane and imagine that they probably have very good balance at more than a stable level.

My balance circuits vary depending on the level, but you can do a few exercises on your own after your warm up and it only takes a few minutes. I will always say you need to look for every slight advantage you can get, and this is one of them.

Want to start balance training? Try this: Begin by standing straight on one leg. DO NOT lean forward or backward, and keep your core in line. Try to stand without moving for 20 seconds. Once you can do that, begin moving the leg that is up behind you, as pictured above, while keeping your body straight, slightly bending your knee and not leaning forward. Hold for a second and repeat.

We will have more on balance going forward, and to see my introduction to basketball balance training as a preview into our ‘Speed, Agility and Quickness’ program in the making, visit for our free workout.

Jay Ramos is a professional basketball trainer with Next Level Basketball. He is currently constructing a basketball athleticism program called ‘Speed, Agility, and Quickness’ that will be out in 2014. Check out the preview at

Vertical Jump: Isolated Hip Flexor Work- Basketball Training in Hollywood, FL

Here’s a clip of isolated Hip Flexor and agility training in Hollywood, FL with Hillsborough Community College signee Isaiah Thomas, who is in the lab with Coach Jay’s patented basketball training in Hollywood, FL. Isaiah is a raw talent and the agility training has helped take his game up a notch, given his naturally light physique.

At the beginning of the clip, you’ll see what is a staple of our vertical jump and agility training in Hollywood, FL. The resisted high knees, and resisted explosion work helps our Hollywood basketball training clients is a great, natural way to build on the explosive vertical jump training work that is done with personal trainers in Hollywood, FL in the weight room.

Next, you’ll see that we’re on the agility training ladder isolating our muscles that help us stabilize and move laterally. This is part of a full, well-balanced agility circuit that our Hollywood Basketball training clients go through. We also isolate each leg individually, focusing on moving north & south, as well as straight up, in later exercises on the agility ladder.

Once we’re done with plyometrics and the resistance work, we’re onto the specific basketball training in Hollywood, FL. At this point, we go through game situations, and get repetitions, working on exploding and maximizing every rep.

Much more tips for all of our Hollywood basketball training clients coming soon. Follow us on Instagram and Facebook for more!

Workout was filmed at Nova High School, in Davie, near Hollywood, FL

Next Level Basketball Training in South Florida