Emphasis: quads, hams, glutes
Begin by standing with your legs slightly apart, holding dumbbells at your sides. Keeping your pelvis directly under your shoulders, take a large step forward, bending your front knee to a 90-degree angle with your thigh parallel to the floor. Your back leg should be somewhat bent, with your knee almost touching the floor. With your weight on your front heel, contract the quad, hamstrings and glutes to push back up to the starting position. Repeat, alternating sides. Read More
Grasp a pair of dumbbells and stand with your knees slightly bent, hands by your sides, palms facing in. Curl the weight in your left hand toward your shoulder, but don't rotate your wrists as you did in the standing dumbbell curl; the top plate of the dumbbell should face up throughout the movement. Lower your left arm, then bring your right arm up and continue this alternating pattern. Keep your elbows stationary throughout.
Sit on a coffee table or low chair and place your hands directly outside your hips, fingers facing forward. Walk your feet a couple of steps away, slide your glutes off the table and lower your body so that your arms form 90-degree angles. Press up and contract your triceps at the top, then repeat, keeping your low back and hips close to the table. The closer your feet are to your body, the easier the exercise is.
Emphasis: latissimus dorsi, rhomboids, middle trapezius, rear deltoids
Stand with your feet about hip-width apart with a slight bend in your knees. Bend at your hips while keeping a slight arch in your lower back. Grasp the bar with a shoulder-width grip straight down in front of your body, retract your shoulder blades (pinch them back) and pull the bar into your midsection, keeping your elbows close to your body. Lower, then repeat. Read More
Emphasis: pectoralis major, anterior deltoid, triceps
Lie facedown on the floor with your hands flat on the ground, slightly wider than shoulder-width apart, fingers pointing forward. Push your bodyweight off the ground by straightening your elbows, keeping your abdominals tight and body in a perfect line, supported on your hands and toes. Bend your elbows and lower your chest until your elbows form 90-degree angles and point out to the sides. (Don't allow your chest to touch the floor.) Hold for a count, then contract your chest and push back up. Repeat.
Tip: If you don't have enough upper-body strength to perform this exercise, follow the same instructions but keep your knees bent on the floor during the entire movement. This will allow you to perform the exercise with less resistance. Read More
Emphasis: posterior deltoids and middle trapezius
Sit and bend forward at your hips so your chest is as close to your thighs as is comfortable. Hold dumbbells under your legs with your palms facing each other and your elbows slightly bent. Keep your head in a neutral position by looking at a spot on the floor that's about 6 inches in front of you. Lift the weights out to your sides to shoulder level while keeping that slight bend in your elbows. Lower slowly and repeat.
Tip: For maximum contraction in your posterior delts, focus on using only that muscle to move the weights. If you don't concentrate on using your posterior delts to move the resistance, your powerful mid-back muscles will come into play, reducing the effectiveness of this exercise. Read More
Lie faceup with your knees bent and your feet flat on the floor, or knees at 90 degrees in the air (shown at right) or resting up on a bench. Be sure that your lower back is pressed firmly into the floor. Touch your hands behind your head, exhale and curl your upper back toward your hips, lifting your shoulder blades off the floor. Read More
The team that controls the boards wins the majority of their games! Control of the boards reduces the number of shots taken by the opponents and increases the number of shot attempts by the good rebounding team. It also increases the number of fast break opportunities.
Though a great deal of rebounding is dependent on the size of a team, size alone does not result in backboard control. If you work diligently in practice, techniques will be developed that will lead to successful rebounding on both the offensive and defensive boards.Read More
- With your defender close, fake the ball over their head so that you are holding it behind their neck.
- Throw it straight up in the air and run a few paces to one side. The defender will follow you.
- Return to your original spot to retrieve the ball.