Rose holds a B. Sports Conditioning. Press the ball into your palm with your non-dribbling hand to improve your grip. Strengthening Your Grip Step 1 Play catch with a small medicine ball to improve your grip strength. What needs to be your main focus for training is your pinch grip. These are pretty self-explanatory. Perform a standard pushup but instead of having your palm flat on the ground, lift your palm up so your body is supported by your fingertips.
This is a more challenging variation of the pushup, so if necessary leave your knees on the ground to begin with in order to make the exercise easier. Since gravity is your enemy, you can start out palming your basketball by palming it horizontally — i. Since the bottom half of your hand will also be producing an upward force on the ball, it will be easier to palm.
You should feel a burn running down your forearm after doing the exercise for long enough. Each day, record the maximum number of seconds you can palm the basketball in this manner. You should see continual improvement.
As you improve, gradually start angling the ball towards the floor so that you are less and less reliant on the help you get from the upward forces acting on the ball. Unlike hand grippers, finger stretchers are a great way of training finger muscles in isolation. They can be purchased for cheap online and will strengthen the same muscle groups involved in the pinch grip. Because a climbing wall or natural climbing rocks have random contouring, climbers end up stressing different muscle groups during the course of a climb.
As a result, you end up training all 3 kinds of hand grip without even realizing it. Grab a weight plate, hold it, palm side up, with your fingers on the bottom and thumb on the top. Proceed to do bicep curls this way. To extend this exercise, hold the plate straight out from your body with the thumb on the bottom and fingers on top. Lower and raise the plate in front or to the side of you up to shoulder height.
Lying face down on the floor, put your arms and hands in a push-up position, but with your fingers holding you up instead of your entire hand. It may be easier to start with modified push-ups, using the knees as your base instead of your toes. To modify even further, start out with doing pushups against a wall.
Bend your elbows slowly until your chin is almost touching the wall, then return to the starting position. Place your hand, palm down, on a table or other flat surface. Wrap a rubber band around your hand and thumb just below the finger joints. Extend your thumb out from the rest of the hand as far as you are able. Hold for 30 seconds and release. Even with all the stretching and exercise advice, you will still need how the ball is supposed to feel in your hand when palming a basketball.
It is recommended that you start with a smaller ball and move your way up. Feel your hand on the ball. You can position your hand so that your thumb also is on one of the seams, as the black rubber in the seams is often a bit tackier and can help you hold onto the ball.
Use your other hand to press the ball into your grip hand. Slightly deflate the ball if necessary to get your hand muscles acclimated to gripping a basketball. Use weights to improve your grip strength. Playing catch with a 4- to 6-pound medicine ball can help build grip strength, as can weightlifting exercises like the deadlift.
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