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How to Work Out like a Professional Basketball Player

By Julie Zeitlhuber on August 20, 2019

How to Work Out like a Professional Basketball Player

Professional Basketball Player and two-time World Champion JaVale McGee works out like he means it!  On and off court he pushes his limits, fueled by plants.  From battle ropes, to box jumps, ball handling, to wall balls, these intense and explosive workouts help JaVale at becoming a dynamic and essential player on the court. We got a glimpse of how he gets his sweat on in the gym!

  1. Battle Rope- Waves

Battle rope movements are targeting your core and upper body, but also your back, chest, legs, and core. Have I mentioned your core?  Done right, they can be a real burner.

The Wave is the most common battle rope movement. Get into a squat position, upright chest, hold the ends of the rope at arm’s length in front of your hips with your hands shoulder-width apart. Tuck your elbows into your sides, brace your core and alternately raise and lower each arm explosively

  1. Slam Balls

Another great burner for your entire body to challenge your cardiovascular ability! Grab a weighted ball. Make sure it doesn’t have any bounce to it otherwise it might smack you in the face. Start by holding the ball in both hands in front of you. Lift it over your head with straight arms but a small bend in your elbows. As you exhale, bend your knees and slam the ball to the ground. It is crucial here to keep your back straight. You will find yourself in a squat position. Pick up the ball and repeat this movement.

  1. Step Ups

Step ups are another great exercise for lower body, core strength, and stability. Beginners can start with bodyweight step ups and add dumbbells as balancing becomes easier. Start with palms facing the sides of your legs. Stand up straight and step one foot on a box or any stable elevated platform you can find (park benches are my go-to in the summer). Step onto the platform, tighten your core and glutes, and extend your hips and knees of the front leg. Lift your body up and place feet next to each other. Crucial here is your breathing. Exhale as you come up and inhale at the top, exhale coming down. Alternate legs and repeat. Beginners can start with bodyweight step ups and add dumbbells as balancing becomes easier.

  1. Push ups

The widely known push-up is great for so many reasons. It truly is a full body workout. Start with a high plank on a flat or declined surface. Place your hands and arms shoulder-width apart, keeping your hands directly underneath your shoulders. Fire up your legs by squeezing your quads and glutes. Tighten your core and try to lift your belly button towards your spine. Slowly lower your chest towards the ground (or ledge) until you are 1-2 inches from the ground. Push directly back up until your arms are straight

  1. Basketball Drills- Dribble Figure Eight and Pound Dribble

A movement that every basketball player should be able to do with eyes closed. You start by standing about shoulder-width apart, knees bent. Then, bend over slightly to the right holding the ball in your right hand and pass it between your legs in a figure eight motion to your left hand. Repeat on the other side. Once you get comfortable with the movement increase your speed.

Please consult your doctor before beginning a new exercise program.

Let us know what your favorite workout routine is! 

Julie Zeitlhuber

Julie Zeitlhuber is a nutritional scientist and certified personal trainer who works at Vega as a Consumer Educator. When Julie is not geeking out over scientific articles, you will most likely find her cruising around on rollerblades or on her bike. Julie’s passion for food and nutrition started at very young age. Ever since she loves whizzing up nutritious and delicious magic in her kitchen and encouraging clients to take ownership of their health. 
Julie Zeitlhuber