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Faizan
Basketball is a sport of functional movement: Muscles of the upper and lower body work in synergy as you sprint down the court, squat in defense, dribble the ball, jump for a shot, and extend your arms to shoot or pass. Understand the major muscles used during a game so you can target your training off the court to maximize your game-time performance.
Legs and Glutes
The large gluteus maximus works during most play on the court. It helps you start and stop quickly, crouch to guard, jump to block or make a shot. The hamstrings and quadriceps of the thighs also assist in these movements. These thigh muscles support the knee joints -- which bear a lot of stress as you quickly change directions and jump. Your calves assist in propulsion, whether you're sprinting down the court or jumping. The small muscles around the ankles support your feet as you twist and turn to guard an opponent or catch a pass.
Shoulders and Arms
Your shoulders assist when you push a ball overhead to make a basket, but they also help empower the lower body during a jump. Your shoulders provide the momentum you need to get your body up off the ground; just watch NBA players as they swing their arms to help them get off the ground. The triceps muscles at the backs of the upper arms function to extend the elbows, which is important when passing or throwing a ball. The muscles of the forearms and fingers help you grip the ball.
Core Power
The erector spinae runs the entire length of the spine and keeps you upright as well as functioning during spinal rotation. In basketball, the erector spinae holds you in the basic quick stance position, in which your knees are bent, shoulders and trunk are at a slight angle, chest is lifted and head is over the hips. You also need strong erectors to support quick-pass direction changes and alterations in direction when dribbling. The front core muscles, namely the rectus abdominis, obliques and internal transverse abdominis, provide stability and power for jumping actions.
Chest and Back
The pectoral muscles of the chest activate during throws and passes. The latissimus dorsi -- the winglike muscles that cover the back of the ribs -- along with the trapezius and rhomboids enable you to raise the ball high overhead. Training these muscles functionally, such as with power cleans and medicine ball throws, translates into improved performance on the court.
Legs and Glutes
The large gluteus maximus works during most play on the court. It helps you start and stop quickly, crouch to guard, jump to block or make a shot. The hamstrings and quadriceps of the thighs also assist in these movements. These thigh muscles support the knee joints -- which bear a lot of stress as you quickly change directions and jump. Your calves assist in propulsion, whether you're sprinting down the court or jumping. The small muscles around the ankles support your feet as you twist and turn to guard an opponent or catch a pass.
Shoulders and Arms
Your shoulders assist when you push a ball overhead to make a basket, but they also help empower the lower body during a jump. Your shoulders provide the momentum you need to get your body up off the ground; just watch NBA players as they swing their arms to help them get off the ground. The triceps muscles at the backs of the upper arms function to extend the elbows, which is important when passing or throwing a ball. The muscles of the forearms and fingers help you grip the ball.
Core Power
The erector spinae runs the entire length of the spine and keeps you upright as well as functioning during spinal rotation. In basketball, the erector spinae holds you in the basic quick stance position, in which your knees are bent, shoulders and trunk are at a slight angle, chest is lifted and head is over the hips. You also need strong erectors to support quick-pass direction changes and alterations in direction when dribbling. The front core muscles, namely the rectus abdominis, obliques and internal transverse abdominis, provide stability and power for jumping actions.
Chest and Back
The pectoral muscles of the chest activate during throws and passes. The latissimus dorsi -- the winglike muscles that cover the back of the ribs -- along with the trapezius and rhomboids enable you to raise the ball high overhead. Training these muscles functionally, such as with power cleans and medicine ball throws, translates into improved performance on the court.
Posted in: basketball
