The development of a powerful upper body is important for basketball players. The need for leg training typically has been obvious with all the running and jumping in this sport. But today's game, no longer a "non-contact" sport, also requires a strong upper torso. Following are some principles from my experience training elite level basketball players like former NBA three point champ Jim Les and current Boston Celtic's star Antoine Walker.

Developing upper body strength and power should be an integrated part of a complete training program, as it is important to remember the body functions as a whole on the basketball court. The upper body, core and legs all work together to perform total-body movements. Likewise, strength and power are not expressed independent of coordination, balance, flexibility, etc. The body is an interdependent unit.

Before loading complex dynamic movements, first analyze the player for balance of the musculo-skeletal system. According to literature reviews, basketball typically does not develop major imbalances of the upper body.

However, basketball players are subject to the common upper body imbalance of round-shouldered syndrome, especially in taller players. This syndrome is due in part to weak muscles, including the rhomboids, middle/lower trapezius, posterior deltoid, external shoulder rotators and the serratus anterior.

Exercises to strengthen these muscles include resisted forms of scapular-thoracic retraction, protraction and shoulder flexion, horizontal abduction and external rotation. An ideal tool to train these movements is Life Fitness' Dual Adjustable Pulley - or any other adjustable selectorized pulley system. Protraction is also effectively worked from the pushup position on unstable apparatus such as a foam roller. In addition, include training to improve postural/movement awareness, lengthen tight muscles and correct other identified imbalances.

As upper body balance is developed, more traditional pressing and pulling movements can be performed. Typical pressing movements include dips, bench presses, inclines and overhead presses. Common pulling movements include pulldowns, seated rows and upright rowing. Be sure to balance all seated pressing and pulling movements with similar movements in a standing position while using cables, dumbbells and other equipment that requires standing such as Hammer Strength Ground Base. This way of training focuses more on total-body coordination and the development of greater stability.

In addition, isolation-type exercises to develop shoulder strength should be performed. At the elite level, hand checking, holding a defender at bay and boxing out require a great deal of upper body strength. Variations of shoulder raises to the front, back, side, etc., are performed in different standing positions. Cables are often used with slow contractions through limited range to develop strength specific to the action on the court. In this phase, athletes also can perform a few sets of isolated arm work for biceps and triceps.

Here, resistance training should be total-body, feet-on-the-ground, basketball-specific actions. Pushing and pulling movements should now be performed with one hand at a variety of angles. Different functional stances should be used to emphasize total-body action and rotational power in the transverse plane. Isolated movements of the shoulder must become more integrated with the core, hip and total body. Medicine ball work can be added to lightly resist specific basketball movements. Use of isolated movements is minimized, being used only as needed to strengthen persistent weak links.

Upper body strength and power training are important for today's basketball player and are most effective when exercises are integrated into a comprehensive training plan. Correction of musculo-skeletal imbalances should be emphasized at the beginning of the training program. A variety of movements should be performed utilizing machines, cables, free weights or other resistance devices. Movements used in training should be chosen with basketball function in mind. Progress the program to dynamic, ground based, total body actions.

John A. Blievernicht is project director for performance training at the High Altitude Sports Training Complex in Flagstaff, Arizona and a member of the Life Fitness Academy. He can be reached at John.Blievernicht@nau.edu or 520 523 4444.

References
Blievernicht, J., Functional Sports Moves, 1998.

Gajda, B. and R. Dominguez., Total Body Training, 1983.

Komi, P.V., Strength & Power in Sport, 1992.

Zatsiorsky, V., Science & Practice of Strength Training, 1995.