Exercises to Have a Deadly Interior Game like Devin Booker

Let’s be honest—most old-school basketball warm-ups are pretty basic. A few laps, some stretches, high knees, Frankenstein walks, and maybe a couple of layups. Sure, they get your blood flowing, but do they really prepare you for the explosive jumps, quick cuts, and physical battles that happen in a real game? Not exactly. If you want to move better, jump higher, and stay injury-free, you need exercises that actually train your body for what’s coming and build functional strength. That’s where these exercises come in. They’re designed by physical therapists and FIT Trainers to build real strength, improve control, and help you absorb impact so you can dominate on the court without worrying about getting sidelined. 

Rotational Box Jump

During basketball, there are many times when you don’t just jump vertically, and your body will be forced to go into different positions. It is important to train these positions so you can maximize your performance in your games. Using your power from the ground up, load and explode quickly to be able to rotate and jump on top of the box. Make sure you are loading your glute muscles, and to have a soft and controlled landing on top of the box. 

Posterior Lunge to Single Arm Landmine Press 

Holding the landmine, step back into a posterior lunge, keeping the movement controlled. Using the power from your glutes, explode up out of the lunge, and finish the movement with a press of your arm. This exercise is to help teach your body to generate power while staying controlled, with the goal of using your glutes, core, and chest muscles to complete the movement.  

Medball Chest Pass

The goal of this exercise is to be quick and explosive, building up power and endurance within your chest muscles. Make sure you fully extend your arms as you throw the medball into the wall, to ensure that you are working your muscles in their full range of motion. 

Want to take your training to the next level? Spooner’s Summer Sports Performance Training Camps are now open—work with elite Spooner FIT Trainers to build strength, speed, and agility with sport-specific programs tailored just for you.

To schedule with a Spooner FIT Trainer one-on-one, call 480-551-4960 today!