The medicine ball can be a valuable tool for basketball players. Particularly during the in-season period where reps on the court are much higher, athletes still need to find a load to prevent losing strength and power progress made during the off-season. Let’s take a look at a few medicine ball movements that can help you stay on track during the season. These five medicine-ball moves each train one or more different facets of basketball fitness and performance, making you a better, more efficient athlete in every plane of motion.

Half Kneeling Med Ball Side Throw

This is a great power exercise that every basketball player should keep in their menu of exercises to perform year-round. Among the reasons, I like this movement it’s a great way to improve rotational power along with improving torso strength and mobility which all athletes can benefit from. Rotational power directly translates to one’s ability to deliver on time passes across the body while maintaining control of the lower extremities.

Medicine Ball ISO Hip Twist

A lot of the same qualities trained during the Half Kneeling Side Throw also hold with the Hip Twist however this time we’re making a rapid change in the lower body when keeping the torso upright and in position. This is helpful when it comes to playing good defense and being able to stop and change directions while keeping your hands up to avoid foul calls.

45 Heiden w/ High Rip

Many already know about the effects the Heiden or Skater jump exercise can have on an athlete’s lateral power and change of direction abilities. This is big for hoopers when it comes to using the lateral hop to create space for a shot or just get open to receive the ball. Using the medicine ball to do a high rip in this exercise overloads the eccentric or loading portion of the movement which is a vital component of an injury prevention program. When it comes to jumping ability the way up typically gets the attention but being strong and stable on the landing is what keeps you healthy in the long run. More often than not these decelerations whether in jumps or while slowing into cuts during sprints is where injuries are most likely to occur.

Forward Lunge w/ Backwards Reach

Balance and single-limb strength are pivotal when it comes to being strong and owning your space on the court. This medicine ball lunge variation challenges both of these qualities while using the medicine ball allows you to challenge balance in any direction you can come up with. The video shows the lunge paired with a backward reach but get creative here and challenge yourself. Reaches could also be forwards, over both shoulders, or even out to the side in a rotational pattern. Have fun and get creative here!

Single Leg Overhead Slam

Have issues when it’s time to be explosive? The Single leg Medicine Ball Slam is by far one of my favorite medicine ball exercises for basketball players and is great with helping you transfer power and force from one leg when the majority of sports and basketball in particular are played to the upper extremities while the torso must remain rigid and controlled. Think of pulling down rebounds while getting bumped and boxed out by opponents.

As you get started, do the first couple of reps slowly and under control to get a feel for the movement and test the reactiveness of your medicine ball. Rubber-style balls can rebound from the floor very quickly and are not recommended for this movement to avoid injury.

Medicine ball work should not completely replace compound barbell movement during the in-season period for basketball players rather they are a worthwhile supplement to enhance what’s happening in the weight room when the weight training frequency comes down because of high practice and game demands. These 5 exercises are quick, effective, don’t require much equipment, and are certain to help you become a more well-rounded athlete from head to toe.