An absolute must do strength training exercise for any aspiring basketball player, squats work the quads and core like few other exercises. Squats will help to improve the durability of your joints and to help increase your vertical. To take it to the next level use lighter dumbbells and explode out of the squat into a jump to make even bigger vertical jumping gains. Try for 2 to 3 sets of 10 reps.
2. Power Cleans
To play basketball with strength you need a strong back. Power cleans will build your back as well as your ham strings. Being that the lower back is often a trouble spot for veteran basketballers, power cleans will keep you on the court longer. 3 sets of 10.
The pushup is a classic exercise because of its simplicity and the fact it works so many muscles groups at the same time. With basketball's focus of a strong core and legs, the pushup works on the former. Not only that, but the pushup will give you a solid chest that is important when defending the post and rebounding.
A great strength exercise for both arms and back, the pullup is another simple exercise than can be done in your home or at the gym. We recommend doing a variety of grips and grip widths when doing the pullup to work different muscles.
Lunges are perfect for building those jumping muscles. Use dumbbells to add some weight and consider a jumping variation for even a bigger challenge.