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Home Workout for Basketball Players

Question: Hi, I'm a basketball player and I would like to know some home exercises to increase my muscle mass and my leg strength. I don't have any weights, so is it possible to do the workout without using any weights, say pushups,etc? Donald

Answer: Hi Donald, For starters, you can take a look at this in-home workout which doesn't use weights, but which does use items from around your house. Push ups and sit ups help, but you'll get the best results with a wide variety of exercises using some form of resistance (pulling a weight against gravity). It's hard to build much leg strength without any weights since the leg muscles are relatively large. You may want to try lifting a fairly heavy object and do squats while holding it -- remembering to keep your back straight to avoid injury. It's better to start out with an object you can lift easily and then progress to heavier ones, rather than start too heavy and strain something. Weighted lunging is also a good leg-strength builder, as are lateral sprints (running sideways back and forth for at least 25 yards, in sets of 10 to 20 sprints to start). Plyometrics - jumping on and off an object, such as a stair or a step which you can make yourself using plywood - will help your vertical leaping, which is so important to basketball. I hope this helps.

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