Basketball Training
Looking to learn the latest streetball moves? Watch our basketball training videos and wow the crowd with your new skills. You can also check out our articles for basketball rules, nutrition tips and advice on shooting and defense.
Basketball rules - Free Throw
PROCEDURE. When a free throw is awarded, the official takes the ball to the free-throw line of the offended team. After waiting a reasonable time for the players to take their positions, the official indicates the number of free throws that are being...
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Basketball rules - Violations & Penalties
DEFINITION EXPANDED. The relationship between a violation and a foul in basketball is roughly comparable to that of a parking violation to a speeding ticket. The penalty for a violation is less severe. Also, a player may commit any number of violatio...
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Legs training
Front lunge
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 sho...
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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 sho...
Biceps training
Hammer curl
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 t...
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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 t...
Triceps training
Triceps dip
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, th...
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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, th...
Back training
Bent-over row
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 bod...
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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 bod...
Chest training
Push-up
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 p...
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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 p...