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 also ask this on the fitness site. – rrirower Jul 31 '15 at 14:15
  • 1
    @rrirower No, this should be asked only on Physical Fitness; Stack Exchange explicitly discourages cross-posting the same question to more than one site. – Philip Kendall Jan 1 '16 at 13:18

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.

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