Bsketball Training Miami

Pro Tip: Resistance Series, Pt. 3: Developing Power with Pushes

By Jay Ramos

With the development of important muscles like our hip flexors and overall quadriceps, we need to make sure the push we get from our hamstrings is optimal to encourage the utmost explosion.

Just beneath your glutes are the hamstrings, which are made up of three muscles. I already have mentioned avoiding machines that can harm your athletic potential, so let’s look at a very functional movement that can get your hamstrings ready to power forward and complement the quad and hip flexor work we did here and here.

The Weighted Sled Push

Sled pushes develop upper and lower body muscles

Look fun? That’s because it’s one of the most demanding explosion workouts in the arsenal. It certainly takes a toll on the legs, but your shoulders and core get some pop out of this too. It also promotes FUNCTIONAL strength, not artificial strength, because running mechanics are emphasized in a challenged environment. This is how the human body was meant to move, not seated on a machine.

Don’t have access to a sled? Be creative and try these plate pushes:

Basketball, Next Level, Jay Ramos, Speed, Explosion, SAQ, NLSAQ

Sled pushes can be done with simple plates and a towel at your local gym

You don’t need the actual sled to create this workout.

Want a basketball specific variation? Grab a basketball, have a workout partner put his hands on your shoulder and resist you on the run.  This is the partner dribble push. The partner should leave enough of a window for you to run hard while still giving you enough leeway to get full drive and keep your mechanics right.


Sled Push

– Keep your back straight and maintain a straight line from your head through your legs. You should not round your back.
– Keep your arms stable at roughly a 45 degree angle. Do not push through with your arms on the drill.
– Begin slow and find a rhythm.
– Start with five repetitions of 50 feet. Rest time should not be more than 30-45 seconds. Move onto five repetitions of 75 feet in two weeks, and eventually 100 feet as long as your stamina can keep the intensity through the entire drill.

Plate Push

The same mechanical instructions apply from the sled push. Drive the knees and keep the arms stable. Keep your back straight.

Partner Dribble Push

– Since you have a basketball and no arm stabilizers are involved, the dribbling of the basketball actually becomes a very taxing exercise in a different way.
– We don’t want you slowing down or arching your back here. If it’s too difficult, tell your partner to ease up. You should be going through with proper running mechanics to get the most of the drill.

Now go get to work.

Jay Ramos is a professional basketball trainer and performance enhancement specialist with Next Level Basketball. He is currently constructing a basketball athleticism program called ‘Speed, Agility, and Quickness’ that will be out in early 2015. Check out the preview at

Becoming a Better Ball Handler

Becoming a Complete Ball Handler
Article Written by Kyle Ohman

There is a difference between a player that can handle the basketball and one that is able to breakdown their defender one on one and get past them. To become a complete ball handler it is important to work on both types. Chris Paul is arguably the best point guard in basketball today and if you look at his game he is able to do both of these types of ball handling very well. When he comes off a ball screen in traffic you don’t see him looking down at the basketball scared that it might get stolen, he is able to survey the floor and find the open man. On the other hand when the shot clock is low or it is at the end of the game and the Clippers need a big bucket he is able to go one on one and break his defender down for a shot or find an open teammate. This article is going to give you some tips on both types of ball handling and then also give you a few drills to help you work on your dribbling skills.

The first thing you want to do when you are handling the basketball is stay low to the ground and keep the basketball tight to your body. When you stand straight up and down you are one a lot slower but also you open up more of a chance for the ball to be stolen. Next you need to be able to train yourself to be able to dribble without looking down at the ground. A great way to practice this is tennis ball drills (see below). If you have to look down at the basketball while you dribble you aren’t going to be able to see the floor and run offense. Learn to dribble with both hands equally as well. Once you start to play against better competition you will start to be scouted and if you can’t go to your weak hand then your defender is just going to force you to it and you will be in trouble. A great way to work on your weak hand is by using two ball dribbling drills (see below) because they force you to dribble with both hands. The more comfortable you can get with dribbling the basketball the easier it will be for you to concentrate on other things and manage the game.

Tennis Ball Dribbling Drill

2 Basketballs Dribbling Drill

Breaking someone down off the dribble is all about deception. If you can get the defender to believe that you are going one way, but then are really going to go the opposite way, you have them beat. So when you practice your moves you want to really work on visualizing the defender in front of you and selling your move. For example if you are going to use a crossover you want to get the defender leaning one way before snapping the crossover back over the other way. Changing your speed is just as important as selling the move. If your move is all at the same speed it is easy to guard, but if you can go from slow to fast you will be very hard to guard. Get your defender to relax by going slow and then “boom” explode right past them with a quick move. Go somewhere with your dribble. After you make a great move you don’t want to give the defender time to recover, you want to dribble past them or shoot the ball. After you make a crossover make a strong dribble to clear your defender and go past them. Being able to breakdown your defender off the dribble adds value to your game and makes you harder to guard.

Combo Move Dribbling Drill

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Author Bio
This article was written by Kyle Ohman. Kyle Ohman was a thousand point scorer at Liberty University (div. 1), was ranked the 19th best shooter in the country by Fox Sports his senior year. Kyle has also played professionally in Spain. Most recently he coached a high school team that played on a national level and beat the 12th ranked team in the nation. Coach Ohman is the Co-Owner/founder of