Slide 8-10 steps to the right, and then slide back to the left, repeating the same motion. Grabbing the opposing end of the band with each hand, exhale and raise your leg upwards toward your side, keeping it fully extended and your torso rigid.Move your right foot out laterally 6-8, followed by your left foot (keep the band tight the whole time).Now drop down into a defensive stance (a little be exaggerated) and make sure that the resistance band is tight.Place a resistance band around your legs, either above or below the knees.Keep the resistance band tight the entire time.You may have to wrap the resistance band first before putting it on.Don’t raise up out of the stance even if it starts to burn.Exaggerate the defensive stance and sit lower than you normally would.Open up the hips and core area, as well as strengthen the legs.Similar Basketball Exercises and Resources It is a must add to your basketball training regimen.Įxercise Name: Resistance Band Hip Abduction Slide Exercise Along with this exercise being great for improving athleticism, it is also great for helping with injury prevention. With the resistance band, it will keep constant pressure on the muscles and really make them work. The resistance band hip abduction slide exercise will resemble a defensive slide, but with a lot more exaggeration on the movements. This basketball exercise will work on opening up the hips and strengthening them so that the player can stay low in a defensive stance for a longer period of time. If you are tight in your core and hip area, you won’t be able to get low in an athletic stance and push off in either direction to cut off the offensive player. Baseline Out of Bounds Zone Basketball PlaysĪ big part of being able to move laterally from side to side quickly is having loose hips.

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Banded hip abduction