Resistance Band Training Basketball

Improve basketball skills: Resistance bands take you to a new level

Successfully improve your basketball skills – we show you how to incorporate & use resistance bands in your effective training!

As in any sport, basketball is all about technique. Besides the sport-specific movements, there are several other skills you can hone. Here we explain how you can improve your basketball skills with resistance bands.

In fact, our FLEXVIT resistance bands set few limits when it comes to shaping and enhancing your workout. Use them to improve your explosiveness and agility on the court. An important basketball skill such as your vertical bounce can also be explicitly trained with our bands. Of course, you can also do strength training with them and thus strengthen your legs for any movement in basketball. Your upper body is not spared either: train your arms and shoulders to optimise throws and passes.

What basketball skills do you need?

But what are the relevant basketball skills that set you apart from other players?

  • Fast Footwork
  • Powerful and high vertical jumps
  • Long forward jumps
  • Explosives on the court
Resistance band effective basketball training

Hardly any professional is born overnight. This means that besides a lot of talent, a lot of work goes into being a good athlete. If you invest time in additional training, use new and efficient training methods and prepare yourself holistically for your game, you will definitely notice the difference on the court. Tools like our FLEXVIT bands are ideal companions for developing the fast-twitch muscle fibres that are essential for these skills.

Resistance bands are particularly suitable for improving your basketball skills because they can be used in an incredibly flexible way – you can add resistance to every movement and every move you want to train and provide extra training stimuli.

Everything you need to successfully train your basketball skills!

Basketball Skill: Agility

With our FLEXVIT Minis you can improve your mobility in the simplest and most effective way. You can use the bands around the ankles as well as above the knees.

What are the benefits? Wearing the bands during lateral and linear movements builds the leg muscles you need for fast and effective dribbling. This way, your basketball skills will give you a decisive advantage in the game!

What is the advantage? With our FLEXVIT bands, the resistance can constantly act on your muscles from all angles. This makes them functionally applicable and allows you to train in a way that is highly adapted to your sport. Of course, you can also train your leg strength in the conventional way in the gym, with weights or on machines. However, here the resistance will only work from a fixed angle. Therefore, with resistance bands you train a dynamic development of strength in all directions.


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You can use your FLEXVIT Minis for strength training in isolation, for example during lateral walks, squats and squat walks. However, the special advantage of the bands is that you can use them while playing basketball and during your regular movement and dribbling exercises. This helps you develop explosive power in the basketball-specific movements you would use during a game.

Basketball jumping power

If you want to jump high, you need to take care of your quadriceps muscles in your thigh. Of course, all of your leg muscles are needed to jump explosively and high. The best way to train these muscles is with a higher number of repetitions with lighter weights. Because what you want to train are the fast-acting muscle fibres that allow you to jump explosively in a split second – you can read more about explosive strength training later in this article. It’s important that you also strengthen your leg muscles with heavy weight squats, but not in the reactive way that you need for your fast-twitch fibre muscles and your slam dunk.

How do you train your basketball bounce? Longer bands, like our FLEXVIT Resist or FLEXVIT Revolve, are perfect for incorporating resistance into your jump training. They are versatile to put on your body and attach to external objects or even teammates. Our FLEXVIT bands come in different strengths, allowing you to adjust the strength of the resistance. You can also adjust the resistance level by positioning yourself closer and further away from your anchor point.

Aufwärmen Basketball Training Miniband

A concrete exercise to train your basketball bounce would be Explosive Squats. Place the band around your hips and position yourself at the appropriate distance from your team partner or anchor point. Now perform a normal squat by going into a 90 degree squat position. When you straighten up, jump upwards using the strength of your legs. The resistance of the band creates external forces that make it difficult for you to jump upwards. So over time your legs adapt to the extra resistance, increasing their ability to store and release elastic energy. This means that you can improve your flight time and height.

Sprint training in basketball: Explosiveness

In basketball, milliseconds often decide who gets to the ball or hits the basket first. What you need for this minimal advantage is explosive sprinting power and lightning-fast acceleration. These skills depend on fast-twitch muscle fibres. As mentioned in the previous section, these are best trained with a combination of light resistance and many repetitions.

What is the advantage of bands? For sprint training in basketball, our FLEXVIT bands are the perfect addition as they allow you to create horizontal resistance. Compared to conventional weights, which depend on gravity and therefore only work on a vertical plane, resistance bands are therefore more sport-specific and functional to use.

Training Basketball Bands Resistance

How does sprint training work in basketball? Similar to basketball jump training, you can also use longer bands for your sprint unit, namely our FLEXVIT Resist or FLEXVIT Revolve. You can attach them to an external anchor point or do the exercises with a partner who will then counteract your sprint with the band. Our bands can be easily incorporated into normal three to four metre sprints for kick-off training. You can also use them during dynamic game situations to directly develop your explosiveness in sport-specific movements.


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Also important for your basketball skills: Explosive strength in the upper body.

Why should you use resistance bands for this? With conventional weights, you can of course train the strength in your arms and upper body. However, the training is not adapted to the fast and dynamic conditions of the game. In fact, after a certain point, your arms slow down reactively, even if they are very strong. With our FLEXVIT bands, you can therefore combine strength training with dynamic movements to train the springiness needed for effective passing and throwing in basketball.

How do I train this important basketball skill? Use the FLEXVIT Resist or FLEXVIT Revolve for this training as well. The FLEXVIT Multi can also be used for these exercises. Attach your band to an external anchor point or have a team partner hold it. Now take one loop of the band in your hand at a time and choose a distance at which you feel a comfortable resistance. Now practise passing and throwing movements while wrapping the loops of the tape around your hand. Feel free to experiment with different resistance levels.

Training Basketball Resistance Bands

Basketball Basics: Core-Training

Our core is the centre from which our entire body can act. A strong core is not only fundamentally beneficial to your health and ensures good posture. It can also help you perform agilely and powerfully on the court in basketball and many other sports.

How do you train your core? The supposed core classic, sit-ups, are actually not the best way to train the core muscles. This is because core exercises should ideally not round the spine, but work the muscles that counteract this very rounding of the spine.

FLEXVIT Basketball Skills Resistance Bands Training

So how can you effectively strengthen your core? The answer can be found in another classic exercise: the plank. You can already supplement your normal plank with a FLEXVIT Mini. But also many Plank variations (such as Mountain Climbers or Bear Walks) in combination with a Mini are a perfect exercise to effectively strengthen your core. This way you not only train the abdominal muscles, but also all the additional core muscles – including the muscles in the hips, groin, buttocks and back. And since basketball is a full-body sport, this is exactly the workout you need.

What are you waiting for? Get started & improve your basketball skills!

Using resistance bands for basketball training is one of the best ways to set yourself apart from opponents and other teams. Give yourself an edge with your basketball skills. Use these handy and effective tools to get your explosiveness in motion. Increase your agility, improve your sense of balance, build strength and stability. A special plus of our bands: regular training with resistance bands can reduce the risk of injury. Whether FLEXVIT Mini, Resist or Multi – with all our bands you can easily and effortlessly make a huge difference to your performance – don’t miss out and give it a try. Start improving your basketball skills with resistance bands now!

Discover exercises for your basketball skills now -with the free app from FLEXVIT!


Discover Exercises now!

Improve your basketball skills with functional band training – with resistance bands from FLEXVIT:

As an official partner of the Basketball Association of Baden-Württemberg, we have been supporting athletes in improving & optimising their game-critical basketball skills for many years!