I am a 13-year-old boy who would like to improve his basketball performance using strength training. I am 5' 5" and 110 lbs. What are some exercises or workouts I can do safely to improve my biceps, triceps, quads, calves, or other muscles used in basketball?
You should look at using some body weight exercises like:
- push-ups - will develop different upper body muscles depending on width/direction of your hands on the floor
- squats - will develop thigh/glutes strength for jumping
- calf raises - will develop your calf muscles
- Playdoh - Might seem like an odd suggestion but manipulating playdoh will help build wrist/forearm strength
In addition to strength training, you should also look at plyometrics for improving quickness. Exercises like box/squat jumps will help utilising the strength you have developed.