Improve your basketball game with this TRX Rip Training workout from inventor of the Rip Trainer Pete Holman, as featured on Stack.
Basketball players are fast, explosive athletes–which is why so many can dunk the ball effortlessly, or quickly weave through defenders and drive to the net. The downside? Players can hurt themselves in the process. All of that jumping and changing direction takes a toll on the body.
Traditional weight room workouts can make you stronger, but they don’t necessarily make you more durable. That’s why the TRX Rip Trainer is an excellent piece of equipment to have in your training toolbox as a basketball player. Rip Trainer exercises can mirror the way your body moves on the court, making you more able to handle the demands of practices and games.
By placing an uneven load on one side of your body, the Rip Trainer adds a core strength and stability component to the moves, which can help you be stronger and more balanced on the hardwood. The added core strength makes you less likely to sustain injuries that can occur from getting knocked around, losing your balance or general wear and tear.
Try this three-exercise Rip Training workout to become a better and more durable basketball player:
Rip Lateral Step Row (10-15 reps on each side)
Rip Rebounder (10-15 reps on each side)
Rip Skater (10-15 reps on each side)
Perform 2-3 sets of each exercise.
Here is an in depth look at the specific benefits of each exercise:
Rip Lateral Step Row
This move helps you develop a low, wide base of support and core strength that’s essential for establishing your position in the paint. The Rip Trainer’s unbalanced load forces you to work on balance and stability, so opponents can’t knock you off the ball or out of position. To increase the challenge, step further away from the anchor or increase cadence between reps.
Basketball is a game of rebounds and jump shots, so your ability to get vertical can make or break your success on the court. The Rip Rebounder can help increase your jumping power, while the unbalanced load simulates being pushed and shoved when going up for a rebound, jump shot or dunk. For an increased metabolic challenge, see how many reps you can complete in 30 to 45 seconds.
Ballers need the ability to decelerate and change direction quickly. These skills make you elusive on offense and enable you to provide blanket-like coverage on defense. The Rip Skater improves your change-of-direction quickness while also reinforcing your body against injuries like ankle sprains. The move also requires core strength, so keep those abs engaged throughout. For an increased challenge, extend your arms away from your chest.
If you don’t yet have a TRX Rip Trainer, get yours today here.