Rotational Exercises for Basketball
Basketball, like real-life, involves movement. We move forward and backward, we move side-to-side, we move up-and-down. We jump, we land, we run, we walk, we jog, and we sprint.
Each day of our lives involves movement of some kind and movement is the very essence of the game of basketball.
However, too many of our workouts don’t involve rotational movements but instead focus on isolated muscular movements.
While those isolated muscular movements are great for muscle strength, they don’t provide rotational strength nor do those workouts force movement in different planes of motion.
Below, we are going to discuss the best rotational exercises for basketball that will not only force you to place additional focus and emphasis on your rotational strength but also your overall rotational awareness.
These workouts, similar to HIIT basketball workouts, while seemingly simple, will push you past your comfort zone as they are likely exercises which you have little experience with.
However, pushing yourself past your comfort level does not mean pushing yourself to the extreme. Be sure to complete all of the below rotational exercises carefully.
Listen to your body and complete each workout and exercise correctly and with proper form. Don’t forget, proper form with less weight is more important than poor form with extra weight.
The Three Planes of Motion
- Sagittal – This plane divides the body into right and left sides. Movements in the sagittal plane are flexion and extension. You can move forward and backward or up and down.
- Frontal – This plane divides the body into front and back sides. Movements in the frontal plane are abduction and adduction. You can move side to side.
- Transverse – This plane divides the body into top and bottom halves. Movements in the transverse plane are rotational, both internal and external rotation.
Although all three planes of motion are important for your overall health and for your basketball expertise, unfortunately, the transverse plane is typically the least exercised and the one that is often neglected. Within the transverse plane lies rotational expertise, which is why we are focusing on the best rotational exercises for basketball players below.
Sledgehammer Swing
For help with the transverse plane and to build your upper-body strength, very few workouts are as effective, and fun, as the sledgehammer swing. However, for the sledgehammer swing, there are two distinct stances that can be used to accomplish this workout.
The first is the diagonal swing, which uses a sliding grip—one hand on top of the other—in a staggered stance; and the overhead swing, performed with both feet shoulder-width apart and your hands close together at the end of the handle.
1) Lay the tire on its side. Take a diagonal swing stance with either foot forward and start smashing. Perform as many reps as you can in 30 seconds. Rest 20 seconds; swing from the opposite side.
2) Switch to overhead swings.
3) Rest up to two minutes and repeat all the swings.
Do four to five sets total.
Hanging Bent Knee Wipers
The hanging bent knee wipers are another great rotational exercise for basketball and basketball players and it definitely looks and feels cool while doing it. While the motion is relatively simple and straightforward, due to the fact that it works out muscle groups which are often ignored or underutilized, the exercise can be difficult to complete.
- Grab a chin-up bar with an overhand (palms forward) grip that’s slightly wider than shoulder-width and hang at arm’s length.
- Bend your knees 90 degrees. Then, raise your knees to waist height.
- Rotate your hips as your dip your knees from side-to-side in an arc (like a windshield wiper)
- Each sideways dip is one rep.
Medicine Ball Stomp
If there’s one thing we can agree on, it’s that rotational exercises can be a great way to relieve stress and frustration. No-where is that more apparent than with the medicine ball stomp. The medicine ball stomp is a great rotational exercise for just about any sport or athlete looking to enhance their rotational expertise.
A medicine ball or a fitness ball is a weighted. Ball, typically shoulder-width in diameter, that serves in both strength training and rehabilitation.
To complete the medicine ball stomp, simply lift a medicine ball over your head. Forcefully, slam down the medicine ball onto the ground.
It should be noted, that although the medicine ball stomp exercise appears easy, simple, and straightforward, there is significant risk of injury if the weight of the medicine ball is too much. Therefore, we encourage our readers to stick with medicine balls ranging in weight from 15-pounds to 20-pounds. As you become more accustomed to this workout, feel free to increase the weight of the medicine ball.
Another quick note, it is not advisable to utilize a basketball as a medicine ball. Basketballs and medicine balls serve two distinct purposes and substituting one for the other will not yield the same results.
Rotational Press
Another great rotational exercise for basketball players is the rotational press. This is a great rotational exercise for basketball players as it mimics the movement of passing a basketball in a game.
To perform the rotational press, simply get in the athletic stance with a plate (25 to 45 pounds) held at chest height. Rotate your body to one side and shoot the plate out as if you were passing a ball to someone. Immediately pull the plate back in to your chest and repeat the movement as you rotate the opposite way.