Goat Academy Report 2

Optimal basketball exercises
for Goat Academy report

By Nguyên Vũ
1. Upper body strength and power exerciese

- The upper extremity is the last link in the body’s kinetic chain to
receive the forces produced. The upper body also has a direct
relationship to running velocity. Upper-body strength and power
are required for sustaining optimal performance throughout the
season and preventing injuries to the upper extremities.
- Push up: The push-up is all athletes’ building block for moving
the body weight in a controlled motion. The push-up targets key
muscles in the torso and upper arms, which are important during
basketball. The ability to chest-pass the ball explosively can give
your team an edge in setting up a strong offensive drive. A
stronger upper body also helps when defending an opponent or
setting a pick for a teammate.
Instruction
1. Lie on your belly. Place your hands slightly wider than
shoulder width, fingers pointing forward, and thumbs in line with
the top of the chest. The elbows are close to the torso.
2. Maintaining a flat back and engaging the abdominal muscles,
press the palms of the hands into the floor, moving the body away
from the floor by extending the arms. The hips and shoulders
must rise simultaneously.
3. Slowly lower yourself to the starting position, maintaining hip
and shoulder position and controlling the descent.
4. Perform the prescribed number of repetitions.
- Overhead Press with ball: The overhead press engages the

muscles of the anterior deltoid, lateral deltoid, supraspinatus, and
triceps brachii. Since this exercise is done in a standing position,
the rectus abdominis and back extensor muscles must be
activated to stabilize the torso. The overhead press enhances
upper-body and shoulder strength, which are required for
shooting and rebounding.
Instruction
1. Stand on the ground and grab a ball
2. While maintaining an erect posture, take a deep inhalation and
use slow and controlled exhalation (as in the bench press) as you
push the ball overhead. The ball should travel directly over your
head, concluding with the arms fully extended and in line with
both ears.
2. Slowly lower the ball to your upper chest, controlling the
descent and maintaining an erect posture.
2. Explosive Weight Training for Playing Above the Rim exersises

- Explosive weight training is synonymous with the ability to
produce power. Power, on the other hand, does have a factor of
time to conclude the repetition.
- Kettlebell Swing (No equipment): The kettlebell swing is a good
introductory exercise for teaching athletes hip thrusting and the
triple extension movement pattern (extend at the ankles, knees,
and hips) to assist with the teaching progression of Olympic-type
weightlifting exercises.
Instruction
1. Stand upright arms relaxed in front of the body and between
your legs. Assume a wide stance with the feet outside shoulder
width and toes pointing slightly out.
2. Squat while keeping the back straight and your eyes and head
facing forward. Push the hips back as you descend until your
arms is well clear of your groin between your legs.
3. To initiate the swing, press your forearms till it has reached its
farthest point between your legs, immediately extend the hips
upward and thrust them forward. This will cause the back to
straighten vertically.
4. Once your arms reaches optimal chest height, let it into
its arc of motion as you squat down slightly, keeping the hips
back and your back in a neutral position.
3. Plyometrics for quicker first step and game reaction

- Plyometric activities involve a lengthening (eccentric muscle
contraction) prestretch of the muscle–tendon unit immediately
followed by a rapid shortening (concentric muscle contraction) of
the same muscle–tendon unit. The amortization phase is a quasi-
isometric phase of muscle activity during which the transmission
of the potential energy that occurs during the muscle lengthening
is transferred as kinetic energy to be used by the contracting
muscles during athletic performance.
- Tuck Jump: The tuck jump will increase your ability to jump
higher and react more quickly when going up for a rebound.
Strong quadriceps, hamstrings, and gastroc-nemius muscles will
help you jump higher. The basic tuck jump exercise will increase
your strength and ability to react quickly.
Instruction
1. Stand erect with feet slightly wider than shoulder-width
apart. Arms are at the sides of the body.
2. Flexing the knees, hips, and trunk, slowly descend toward
the floor and immediately jump vertically by quickly
extending the body while simultaneously throwing the arms
up. Bring both knees up toward the chest (hips and knees
should be at 90-degree angles) while wrapping both arms
around the knees.
3. Release the arms as you extend the body. Land softly,
giving way by flexing the knees, hips, and trunk to reduce
impact forces. Quickly repeat and execute the jump by flexing
the knees, hips, and trunk.
4. Perform for the prescribed time or number of repetitions.
- Single-Leg Hurdle Jump: Single-leg hurdle jumps improve your
ability to quickly jump off the floor. This will help you more
quickly push off during a layup or jump up for a rebound.
Explosivenes when jumping off one leg is necessary in
basketball.
Instruction
1. Select an appropriate hurdle height for this exercise, such as 6-
to 12-inch (15-30 cm) hurdles. Place three to five hurdles in a
straight line spaced about 2 to 3 feet (60-90 cm) apart from each
other.
2. Stand erect on one leg with the foot pointed straight ahead in
line with the shoulders. The arms are at the sides of the body.
3. Flexing the knee of the standing leg as well as the hips and
trunk, slowing descend toward the floor and immediately jump
vertically off one leg. Quickly extend the body while
simultaneously throwing the arms up, propelling your
body over the hurdle.
4. Land softly on the floor at impact on the same leg, slightly
flexing at the knee, hip, and trunk to absorb forces. After landing,
immediately jump over the next hurdle with the same leg.
Execute the prescribed number of hurdles or repetitions. Repeat
the exercise with the opposite leg.
- Depth Jump Into Jump Shot: A depth jump into a jump shot
will improve your ability to shoot over an opponent while
simulating a jumpshot. Choose a box of an appropriate height
until you develop significant strength and athletic ability.
Jumping from a height will help you decelerate by lengthening
the quadriceps and gastrocne mius and applying force into the
floor to jump as high as possible.
Instruction
1. Stand erect on top of a box of a prescribed height (12-30 in., or
30-75 cm), depending on strength and athletic ability. Position
your body close to the edge of the box and step (do not jump)
forward to lower your body toward the floor.
2. Make contact with the floor simultaneously with both feet and
immediately jump quickly to simulate a jump shot.
3. Perform for the prescribed time or number of repetitions.
- Multiple-Box Jump: Multiple-box jumps help you develop

quicker reaction off the floor so that you can jump higher for
rebounds and jumpshots and improve quickness on the court.
Explosiveness off the floor allows you to beat your opponent to
the basket or when running to get a loose ball.
Instruction
1. Stand erect facing a row of boxes (usually two to four) of a
prescribed height (12-30 in., or 30-75 cm) depending on strength
and athletic ability. Position your body 1 to 2 feet (30-60 cm)
from the first box with your feet approximately shoulder-width
apart.
2. Flexing the knees, hips, and trunk, slowly descend toward the
floor and immediately jump on the first box by quickly extending
your body while simultaneously throwing the arms upward. Land
softly on the box, giving way by flexing the knees, hips, and
trunk to reduce impact forces.
3. Once you land on the first box, immediately jump off the box
toward the floor. As you make contact, quickly jump onto next
box and continue this process for the prescribed number of boxes.
- Skater Hop: This exercise improves your ability to make quicker

cuts on the court and to become more explosive laterally. You
must make quick cuts to get around a defender and be able to
react quickly when changing directions. Strong lateral hip
muscle, the gluteus medius, gluteus maximus, vastus lateralis,
and tensor fasciae lata will help you generate more force into the
floor to avoid a defender when making quick changes of direction
or performing a jab step.
Instruction
1. Face forward and stand erect on the right leg with the left leg
behind and the tip of the left foot touching the floor.
2. Flexing the knee and hip of the right leg, jump to the left and
land softly on the left leg by flexing the knee and hip.
3. Immediately after landing, bring the right leg behind the left
leg with the tip of the right foot touching the floor and
immediately jump to the right, landing on the right leg. The upper
body faces forward throughout the exercise.
4. Begin the exercise with small lateral jumps and then increase
the distance of the lateral jumps.
- Medicine Ball Slam Into Vertical Jump: This exercise develops

total-body power so that you jump higher and improve core
strength, leading to more power when driving to the hoop.
Quickly, reacting off the floor from a jump will give you an edge
in jumping higher than your opponent.
Instruction
1. Stand erect with feet shoulder-width apart. Hold a medicine
ball of a pre-
scribed weight in both hands, arms fully extended overhead.
2. Rise onto the balls of the feet and hold for two seconds.
Forcibly throw the medicine ball to the floor, simultaneously
bending your knees as you release the ball.
3. At the time the thrown medicine ball makes floor contact,
immediately jump as high as you can.
4. Land softly in a proper defensive stance position.
5. Perform the prescribed number of repetitions or throws.

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Optimal basketball exercises

for Goat Academy report

1. Upper body strength and power exerciese

- Overhead Press with ball: The overhead press engages the

2. Explosive Weight Training for Playing Above the Rim exersises

3. Plyometrics for quicker first step and game reaction

- Multiple-Box Jump: Multiple-box jumps help you develop

- Skater Hop: This exercise improves your ability to make quicker

- Medicine Ball Slam Into Vertical Jump: This exercise develops

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