BOSU Basketball Exercises

BOSU Basketball Exercises

Balance is a key basketball skill which makes your passes and shots more accurate. These five baseball exercises provide you with specific drills that target your balance as you dribble, pass, toss and shoot. So, if you want to up your basketball game, start practicing these exercises on a regular basis.

1. Basketball Dribbling Drill

Equipment Required:

  • 2 basketballs
  • 1 BOSU ball (platform side up)

Instructions:

  1. Grab one basketball in each hand, stand on the BOSU ball and get your balance.
  2. Dribble one basketball in each hand while keeping your balance on the BOSU ball.
  3. Dribble for as long as you desire.
  4. Stop dribbling, grab one basketball in each hand and step off the BOSU ball to complete the exercise.

2. Basketball Free Throwing Drill

Equipment Required:

  • 1 basketball
  • 1 basketball court
  • 1 BOSU ball (platform side up)

Instructions:

  1. Place the BOSU ball on the free throw line.
  2. Grab the basketball in both hands, stand on the BOSU ball and get your balance.
  3. Take aim and shoot.
  4. Get off the BOSU ball and grab the basketball with both hands.
  5. Step back on the BOSU ball and get your balance.
  6. Repeat for as many free throws as you desire.
  7. Step off the BOSU ball to complete the exercise.

3. Basketball Overhead Tossing Drill

Equipment Required:

  • 1 basketball
  • 1 BOSU ball (dome side up)
  • 1 partner

Instructions:

  1. Stand on the BOSU ball and get your balance.
  2. Get your partner to stand about a foot in front of you while holding the basketball.
  3. Get your partner to throw the basketball to you in an overhead, tossing motion.
  4. Catch the basketball and throw it back to your partner in an overhead tossing motion.
  5. Repeat for as many tosses as you desire.
  6. Step off the BOSU ball to complete the exercise.

4. Basketball Passing Drill

Equipment Required:

  • 1 basketball
  • 1 BOSU ball (dome side up)
  • 1 partner

Instructions:

  1. Stand on the BOSU ball and get your balance.
  2. Get your partner to stand about a foot in front of you while holding the basketball.
  3. Get your partner to throw the basketball to you in a chest pass motion.
  4. Catch the basketball and throw it back to your partner in a chest pass motion.
  5. Repeat for as many throws as you desire.
  6. Step off the BOSU ball to complete the exercise.

5. Basketball Seated Rotational Tossing Drill

Equipment Required:

  • 1 basketball
  • 1 BOSU ball (dome side up)
  • 1 partner

Instructions:

  1. Sit on the BOSU ball, lean back slightly, bend your knees and raise your feet off the ground.
  2. Get your partner to stand about a foot away from your left side while holding the basketball.
  3. Get your partner to lightly throw the basketball to you.
  4. Catch the basketball and throw it back to your partner while making sure you stay balanced on the BOSU ball.
  5. Repeat for as many throws as you desire.
  6. Get your partner to move to your right side and stand about a foot away while holding the basketball.
  7. Get your partner to lightly throw the basketball to you.
  8. Catch the basketball and throw it back to your partner while making sure you stay balanced on the BOSU ball.
  9. Repeat for as many throws as you desire.
  10. Place your feet on the floor and stand up off the BOSU ball to complete the exercise.

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