Jump Shot
| Exercise | Primary Muscle | Focus Placement | External Cues |
|---|---|---|---|
| Barbell Squats | Quadriceps | Over the quadriceps | "Focus on explosive power in legs and a smooth shooting motion." |
| Dumbbell Lunges | Quadriceps, Hamstrings | Over the quadriceps | "Focus on leg strength and balance." |
| Calf Raises | Calves | Over the calves | "Ensure full range of motion and control." |
| Shoulder Press | Deltoids | Over the deltoids | "Maintain proper form and controlled movement." |
| Tricep Dips | Triceps | Over the triceps | "Engage the triceps fully, keep the motion steady." |
Dribbling
| Exercise | Primary Muscle | Focus Placement | External Cues |
|---|---|---|---|
| Dumbbell Bicep Curls | Forearm Flexors, Biceps | Over the forearm flexors | "Strengthen grip and arm control, maintain a stable core." |
| Tricep Pushdowns | Triceps | Over the triceps | "Focus on full extension and muscle contraction." |
| Plank Variations | Core | Over the core | "Keep your body in a straight line, engage the core." |
| Shoulder Lateral Raises | Deltoids | Over the deltoids | "Perform with controlled movements, avoid swinging." |
Defensive Slide
| Exercise | Primary Muscle | Focus Placement | External Cues |
|---|---|---|---|
| Lateral Band Walks | Glutes | Over the glutes | "Focus on smooth lateral movements and hip engagement." |
| Side Lunges | Quadriceps, Hamstrings | Over the quadriceps | "Maintain balance and proper form throughout." |
| Deadlifts | Hamstrings, Glutes | Over the hamstrings | "Engage the glutes and hamstrings, keep back straight." |
| Russian Twists | Core | Over the core | "Rotate fully and engage the core muscles." |
Layup
| Exercise | Primary Muscle | Focus Placement | External Cues |
|---|---|---|---|
| Box Jumps | Quadriceps, Calves | Over the quadriceps | "Focus on explosive power and landing softly." |
| Step-Ups | Quadriceps | Over the quadriceps | "Keep the motion controlled, focus on leg strength." |
| Core Rotational Exercises | Core | Over the core | "Engage the core and rotate fully." |
| Overhead Tricep Extension | Triceps | Over the triceps | "Focus on a full range of motion and muscle engagement." |
Passing
| Exercise | Primary Muscle | Focus Placement | External Cues |
|---|---|---|---|
| Bench Press | Chest | Over the chest | "Strengthen upper body for powerful and accurate passes, engage core." |
| Chest Flyes | Chest | Over the chest | "Focus on a full range of motion and contraction." |
| Tricep Dips | Triceps | Over the triceps | "Maintain a steady motion and engage the triceps fully." |
| Medicine Ball Chest Passes | Chest, Core | Over the chest | "Power through the chest and engage the core." |