Tip of the Day: Strength training for explosion – Avoid Machines

By Jay Ramos

Want to run fast? Want to be quick laterally? Want to jump high?

All these things will help you be a better basketball player.

And all three cannot be accomplished at their full potential without a proper foundation of strength.

I have already alluded to core training as being a key component, and how lunges are a terrific strength exercise for basketball players, but I also want to tell you what not to do when you are building strength.

Not only are you risking injury by jumping into speed, agility and quickness or vertical training by not complementing it and preparing with a strength program, you could also be creating muscle imbalances by doing it the wrong way.

One way a basketball player shouldn’t train is with weight machines. The problem is, you would be working on muscle movers while completely ignoring the stability movers that make the movements as powerful and balanced as they need to be.

Basketball training weight training stregth

Yea, might want to avoid these, basketball players.

See a shoulder press machine? Do some overhead presses with dumbells instead.

See a bench press attached to a machine? Do some pushups instead.

See a leg extension machine? Try some of those lunges.

Sitting on a machine can leave your joints vulnerable, because they have no assistance from other muscle groups that you would be using on the court. Just a tip. Work on your strength. It helps on the court and serves as the foundation for your athletic ability.

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