Weighted Basketball Drills

A weighted basketball, which can be substituted with a medicine ball, is useful during plyometric drills and for strength training exercises. Plyometric drills aim to help athletes use a burst of energy to excel in any direction. Using a weighted ball during a range of motions helps to improve strength in a variety of muscles that are difficult to work with standard exercise equipment.

  1. Medicine Ball Squat

    • The medicine ball squat uses a medicine ball or weighted basketball to improve leg, arm and core strength through a standard squat exercise. Find an open space with a ceiling tall enough to accommodate you when you extend your arm above your head. The drill starts with your feet spread slightly more than shoulder's width apart. Practice a squat without the weighted ball to determine a stance that will allow you to maintain good balance. Hold the ball at your chest and in one smooth motion squat down until your thighs are parallel to the floor, then use your heels as a base to drive the ball straight over your head until your arms are extended fully. Your feet should not leave the floor during this exercise. That entire motion represents one repetition.

    Core Exercise

    • Strengthening your core is vital for all sports. Using a weighted basketball or medicine ball in a throwing exercise is a way to supplement traditional core training workouts such as sit-ups. Position yourself approximately six to eight feet away from a sturdy wall. Use a brick or cement wall but avoid using a drywall surface because it will not support the weight of the thrown medicine ball. Find a comfortable stance and hold the ball in front of you with both hands. Lift the ball over your head in a swinging motion so when the ball is over your head, your arms are completely extended. Throw the ball to a spot on the wall that is a couple feet from the ground. Modify this drill to work different muscles by stepping forward with one foot when you throw.

    Circular Drill

    • The circular drill works your core, arms and shoulders without quick movements so select a slightly heaver weighted ball than those used for plyometric or throwing exercises. Stand with your feet shoulder's width apart holding a medicine ball over your head. Do not lock your elbows but place the ball high above your head. Rotate the ball either clockwise or counterclockwise and when you turn one way, twist your hips and extend the arm across the front of your body fully. Do a set of repetitions in one direction and then complete another set in the opposite direction.