Elite Basketball Strength Training | Coach Scott Thom | Transforming Lives Through Exercise » Basketball Specific Exercises

BRING ON THE SEASON!!!!!!!!!!!!!

Scott Thom — Fri, 07 Oct 2011 17:21:17 +0000

Chest Bump, Chest Bump ya’ll here is a quick clip put together by Marlon Stewart an assistant coach for Mens Basketball. We just finished up a 5 week strength phase that included 4 days a week crushing it in the weight room and 2-3 days of court/track conditioning. Guys got after it!!!!! Create a great day!! -Coach T

Pro Basketball Player Off-Season Conditioning Workout

Scott Thom — Thu, 17 Jun 2010 04:38:03 +0000

Chest Bump, Chest Bump!!!! In nine training sessions (5 weeks) Amit Tamir changed his body to the point that this coming season should be one of his best, playing professional basketball overseas. Amit also lifted 3 days a weeks as well as worked on his game 2 days a week. We also followed every conditioning session with 20 minutes of cardio to help increase caloric expenditure. Amit was an absolute pleasure to coach, his work ethic, positive attitude, and discipline to stay focused on his diet and weight room workouts when we weren’t training together were key to his success. This video is two different workouts both created to strengthen certain areas that Amit needed to strengthen to stay injury free for next year, and all of the workouts incorporated a conditioning aspect to help Amit lean out. Thanks Amit, and thanks for viewing everybody!!!! Create a great day-Coach T

Strength Training Exercise For Basketball: DB Squat, Curl, Press!

Scott Thom — Tue, 27 Oct 2009 15:47:53 +0000

The DB Squat, Curl, Press is an exercise that is great for basketball players because it strengthens the legs, biceps, and shoulders in each repetition. This exercise, when supersetted with a bigger lift (unilateral lift; Barbell Step-ups, or Reverse Barbell Lunges) would make the workout a nice balance, from one foot power moves to two foot controlled movement, not to mention it would keep the heart rate up and burn more calories than the standard seated military press! Thanks for visiting the site and if you have any questions please don’t hesitate to contact me!!!! Create a great day! -Coach T

DB Squat, Curl, Press: 3×8 reps
*When doing the exercise without the seat, make sure to get in the squatting position and hold for 2 seconds before you stand up and press the weight. This will help to take the stretch reflex factor out of the equation and really force your body to fire those quads and hams!

Improve Strength For Basketball W/ Medicine Ball Pass to Pushup!!

Scott Thom — Tue, 20 Oct 2009 23:31:02 +0000

CHEST BUMP, CHEST BUMP!!! This is a great drill that will target the muscles and strengthen the movement pattern of a two handed chest pass (of course you can mix up the type of passes you throw) Have your athletes do this right after Incline dumbbells or Flat bench and they will feel it. Thanks for visiting, create a great day!!!! -Coach T

Drill:
3×12 passes, like I mentioned above supersetting this exercises is the way to go!

Improve Strength and Explosiveness in Basketball with Drop Snatch a.k.a Snatch Balance

Scott Thom — Wed, 14 Oct 2009 03:27:11 +0000

CHEST BUMP!!!! Drop Snatch or Snatch Balance as it is also know is a great exercise to improve the strength in your legs, posterior chain, as well as improving shoulder stability. All of which are extremely important in the game of basketball. Coaches it is important that your athletes have a good grasp of Olympic lift movements before you throw this in their workout, due to the level of difficulty. You can do this exercise from the squat rack or open (as I demonstrate in the video), once you have the bar in a back squat position you are going to drop (QUICKLY) while pressing the bar (locking your elbows out, head through the window to maintain the bar being over your area of base), when dropping in the “hole” or squatting position your feet are slightly wider than your shoulders and are slightly pointed out which is fine just make sure your knees are pointing in the same direction to ensure proper alignment. This exercise should be done in the beginning of your lift as all olympic lifts should be due to the demand mentally and physically. Doing this lift at the end of a leg day would spell I-N-J-U-R-Y, do them when your fresh! Thanks for stopping by and create a great day! -Coach T

Basketball Specific Training To Improve Defensive Slides And Closeouts!!!!

Scott Thom — Wed, 07 Oct 2009 04:36:11 +0000

As coaches we want our players hitting the weight room hard, cleans, pulls, deadlifts, and of course SQUATS!!!!!!!!!!!! But, many of us forget about the most important thing and that is to convert that raw strength to basketball specific movements. Using a very versatile piece of equipment called the “SuperBand” http://www.performbetter.com/detail.aspx_Q_ID_E_4162_A_rnd_E_2 you can get your players to improve their defensive slides, closeouts, and overall conditioning for basketball. Intervals of 30 seconds, reminding your players to stay low, pushing off trail leg driving their bodies laterally, closing out focus on short choppy steps, strong core, and BALANCE.

WORKOUT:
D-Slides: 3 slides, return and repeat for 30 seconds (stay in a stance, do both sides equally)
Back pedal Closeout: 3 big steps back and closeout for 30 seconds (Stay low, busy hands)
D-Slides to Closeout: 3 slides, closeout 30 seconds (stay in a stance, choppy feet on closeout, balance, do both sides equally)

Thanks for visiting, create a great day- Coach T

Medicine Ball Core Circuit #2!!!!!!!

Scott Thom — Mon, 05 Oct 2009 07:02:51 +0000

CHEST BUMP to all those visiting the site, I really appreciate positivity!!!!! Here is another medicine ball core circuit that will have your abdominals on fire!!!! As a coach, strengthening your athletes cores is a must, if they do not have a STRONG core their movement patterns will become sloppy and less efficient with fatigue. These five exercises done consecutively will strengthen their core, making them more efficient movers on the basketball court!!!
MB Russian Twist 3×20
MB Toe Touch 3×20
MB Bench Twist 3×12 each side
MB Reverse Crunch 3×20
MB Finger Tips to Toes 3×20

Create a great day!!!! -Coach T

Basketball Strength Training: “PULLS FROM THE RACK” EXPLOSIVE TWO FOOT EXERCISE!!!!

Scott Thom — Sun, 13 Sep 2009 04:34:19 +0000

“Pulls from the rack” is a bilateral (two foot) exercise that will improve your explosiveness off two feet. Great for all sports but, especially awesome for your basketball players!! It will also strengthen the movement patterns for Power Cleans, Hang Cleans, and the Snatch. All of which should be in your workout regiment if you are serious about improving your athletic explosiveness!!!! Set the bar on the rack (mid thigh), set your back (chest out, ass out), knuckles down, shoulder blades pinched together, then drive the bar up explosively, vision forward, finishing the exercise with a shrug. Let the weight fall to the rack, do not control the weight, straps will be needed when going heavy. Create a great day!!!!! -Coach T

“CAL COMPLEX” Strengthen The Movement Patterns, Used In Olympic Lifts That Improve Strength In Basketball!!

Scott Thom — Tue, 11 Aug 2009 18:12:04 +0000

CHEST BUMP, CHEST BUMP!!!! I have been fortunate to be interning for Coach Blasquez the head strength coach at Cal Berkeley this summer and have been learning a ton! This great opportunity has also, reinforced what I already teach and preach as the right way to go about strengthening my athletes and clients. This complex is four exercises one after the other; RDL, Bentover Row, Upright Row, and Front Squat. Doing these exercises will help strengthen the movement patterns used in lifts like the clean, jerk, and snatch. All of which are extremely important for any athlete looking to become more explosive and stronger on the playing field!!!! Create a great day and remember to get after it!!! -Coach T

Romanian Deadlift=RDL Improve Hamstring and Glute Strength!!!

Scott Thom — Fri, 24 Jul 2009 03:37:11 +0000

The RDL is a great exercise to target the low back, glutes, and hamstrings!!!! When performing the RDL you want to setup the bar at a height easily removed from the rack, once the bar is in your hands you want your knuckles down, scaps engaged, elbows out, knees slightly bent. Slowly lower the bar keeping your knees slightly bent focusing on your hips going back, while keeping your back staight, the bar should glide along your body. Once the bar reaches mid shin focus on your hamstrings and glutes firing, pulling the bar to starting position. Create a great day and get after it!!!!!! -Coach T