Basketball

Basketball (jump & cut)

Vertical jumps, hard landings and lateral cuts: explosive legs, resilient knees and ankles, and a stable trunk for contact.

Build a plan for thisOpen in the app

Basketball player rising for a jump shot

Muscles worked

Neck (Front)Upper traps (Front)Front delts — 30% importance (Front)Side delts (Front)Chest (Front)Serratus anterior (Front)Biceps (Front)Forearms & grip (Front)Abs — 55% importance (Front)Obliques — 50% importance (Front)Hip flexors (Front)Quads — 100% importance (Front)Adductors — 55% importance (Front)Shins (tibialis) (Front)Calves — 85% importance (Front)Outer shins (peroneals) — 55% importance (Front)Feet (arch & toes) — 40% importance (Front)Neck (Back)Upper traps (Back)Upper back (rhomboids, mid/lower traps) (Back)Rear delts (Back)Side delts (Back)Rotator cuff (Back)Lats (Back)Lower back (erectors) — 35% importance (Back)Triceps — 30% importance (Back)Forearms & grip (Back)Hip abductors (glute med) — 65% importance (Back)Glutes — 90% importance (Back)Hamstrings — 60% importance (Back)Adductors — 55% importance (Back)Calves — 85% importance (Back)
FrontBack
  • Quads
  • Glutes
  • Calves
  • Abductors
  • Hamstrings
  • Adductors
  • Abs
  • Outer shins

The movement, phase by phase

  1. Jump

    Triple extension — quads, glutes, calves.

    • Jump / plyometric
    • Squat
    • Ankle push-off (plantar flexion)
    Neck (Front)Upper traps (Front)Front delts (Front)Side delts (Front)Chest (Front)Serratus anterior (Front)Biceps (Front)Forearms & grip (Front)Abs (Front)Obliques (Front)Hip flexors (Front)Quads — primary (Front)Adductors (Front)Shins (tibialis) (Front)Calves — primary (Front)Outer shins (peroneals) (Front)Feet (arch & toes) (Front)Neck (Back)Upper traps (Back)Upper back (rhomboids, mid/lower traps) (Back)Rear delts (Back)Side delts (Back)Rotator cuff (Back)Lats (Back)Lower back (erectors) (Back)Triceps (Back)Forearms & grip (Back)Hip abductors (glute med) (Back)Glutes — primary (Back)Hamstrings (Back)Adductors (Back)Calves — primary (Back)

    Best exercises for this phase:

  2. Land & cut

    Absorb and redirect — quads, glute medius, adductors.

    • Single-leg / lunge
    • Hip abduction
    • Hip adduction
    Neck (Front)Upper traps (Front)Front delts (Front)Side delts (Front)Chest (Front)Serratus anterior (Front)Biceps (Front)Forearms & grip (Front)Abs (Front)Obliques (Front)Hip flexors (Front)Quads — primary (Front)Adductors — primary (Front)Shins (tibialis) (Front)Calves (Front)Outer shins (peroneals) (Front)Feet (arch & toes) (Front)Neck (Back)Upper traps (Back)Upper back (rhomboids, mid/lower traps) (Back)Rear delts (Back)Side delts (Back)Rotator cuff (Back)Lats (Back)Lower back (erectors) (Back)Triceps (Back)Forearms & grip (Back)Hip abductors (glute med) — primary (Back)Glutes — primary (Back)Hamstrings (Back)Adductors — primary (Back)Calves (Back)

    Best exercises for this phase:

  3. Shoot & contact

    Core stiffness, triceps and shoulders for the shot.

    • Anti-rotation (brace)
    • Overhead push
    • Elbow extension
    Neck (Front)Upper traps (Front)Front delts — primary (Front)Side delts (Front)Chest (Front)Serratus anterior (Front)Biceps (Front)Forearms & grip (Front)Abs — primary (Front)Obliques — primary (Front)Hip flexors (Front)Quads (Front)Adductors (Front)Shins (tibialis) (Front)Calves (Front)Outer shins (peroneals) (Front)Feet (arch & toes) (Front)Neck (Back)Upper traps (Back)Upper back (rhomboids, mid/lower traps) (Back)Rear delts (Back)Side delts (Back)Rotator cuff (Back)Lats (Back)Lower back (erectors) (Back)Triceps — primary (Back)Forearms & grip (Back)Hip abductors (glute med) (Back)Glutes (Back)Hamstrings (Back)Adductors (Back)Calves (Back)

    Best exercises for this phase:

Most specific exercises

Drills & sessions in the sport

Work done in the water or on the run itself, next to the strength exercises above.

Training notes

  • Single-leg landing control reduces ACL risk.
  • Calf strength helps both jumping and ankle resilience.

Mobility to pair with it

  • Ankle dorsiflexion
  • Hip mobility
  • Calf stretch