Fast Twitch Exercises for Basketball

Success on the basketball court requires not only a ton of practice, but the development of certain muscle groups that can allow you to become quicker and more agile and jump higher. Fast twitch muscles are the primary active muscles that allow your body to react quickly without getting tired. Since basketball is a game of constant motion and short bursts of speed, developing fast twitch muscles will enable you to become a better basketball player

Quick Jumps

Jumping exercises are some of the most effective exercises for developing fast twitch muscle fibers. Since basketball requires a great deal of jumping, there's no better place to start than doing quick jumps. Start by picking out a spot on the backboard and jump with your arms extended to hit that spot. Keep your feet together and land in the same spot each time, jumping as soon as you land and touching the same spot each time. Jump 20 times on both feet -- 20 on your right and 20 on your left, picking a spot a little higher on the backboard each time.

High-Knee Running

Short sprints and any variation of running help you develop fast twitch muscles. Sprints are effective but adapting your running style while working out can help you more efficiently build the type of muscles needed for quickness and explosiveness on the basketball court. Run by extending your knee up to your waist with each step. The further you can bring your knee without injuring yourself, the better. A strong push off the ground and an exaggerated lift will help you build basketball muscles.

Heavy Squats

All variations of squats can help you build your fast twitch muscles, but one of the most demanding is known as the heavy squat. Squat as low as you can with equal weight on both feet, then pop up through standing position, jumping as high as you possibly can. Land and return to the original squat position. One jump should be completed in one second, so that you squat-jump 10 times in 10 seconds. These jumps are very demanding, so two sets of 10 should be sufficient.

Push-Ups

You're lower body isn't the only thing you should be developing to be good at hoops. Playing defense, getting your jump shot off quickly and having quick hands are all important aspects of being a basketball player. Your biceps, triceps and chest contain many fast twitch fibers that can help you increase your speed. The most simple workout to develop these fast twitch muscles are basic push-ups. Push-ups using the correct form are considered to be one of the most effective exercises you can do.

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