Ballers AI Coach
Ballers AI

Styrketräning

Basketanpassad styrketräning för alla åldrar

Styrketräning för Basket: Specialdesignade övningar för explosivitet, hopp, skadeförebyggande och basketspecifik styrka. Filtrera efter ålder, kategori och fokusområde för att bygga en komplett styrkeplan.

30

Övningar

20

Skadeförebyggande

6

Kategorier

Visningsläge

Bench
Box or bench
Cable machine or resistance band
Dumbbell (optional)
Dumbbells
Light dumbbells
Mat
Medicine ball (optional)
Medicine ball or weight
None
Partner or anchor
Plyo box
Plyometric box
Pull-up bar
Resistance band
Step or platform
Abductors
Abs
Adductors
Ankles
Calves
Chest
Core
Forearms
Glutes
Hamstrings
Hip flexors
Lats
Lower back
Obliques
Quadriceps
Rear deltoids
Rotator cuff
Shoulders
Triceps
Upper back
Upper chest
Skadeförebyggande

Skadeförebyggande

Tutorial

Band Pull-Aparts

Shoulder health and posture

beginner
injury_prevention
15 min
2 areas
3×15
Tutorial

Plank Hold

Core stability and endurance

beginner
core
15 min
3 areas
3×1
Tutorial

Dead Bug

Core stability and coordination

beginner
core
15 min
2 areas
3×12
Tutorial

Hip Flexor Stretch

Hip mobility for better movement

beginner
mobility
15 min
1 areas
2×2
Tutorial

Calf Raises

Ankle and calf strength

beginner
lower_body
15 min
2 areas
3×20
Tutorial

Hip Flexor Stretch

Hip flexibility and injury prevention

beginner
mobility
15 min
1 areas
3×1
Tutorial

Y-T-W Raises

Shoulder health and scapular stability

beginner
injury_prevention
15 min
3 areas
3×10
Tutorial

Dead Hang

Grip strength and shoulder decompression

beginner
upper_body
15 min
3 areas
3×1
Tutorial

Pallof Press

Anti-rotation core exercise

intermediate
core
15 min
2 areas
3×12
Tutorial

Nordic Hamstring Curls

Eccentric hamstring strengthening

advanced
injury_prevention
15 min
1 areas
3×6
Tutorial

Glute Bridges

Hip extension and glute activation

beginner
lower_body
15 min
3 areas
3×15
Tutorial

Lateral Lunges

Side-to-side leg strength

intermediate
lower_body
15 min
3 areas
3×12
Tutorial

Band Pull-Aparts

Shoulder stability and rotator cuff

beginner
injury_prevention
15 min
3 areas
3×15
Tutorial

Lateral Bounds

Side-to-side explosive jumps

intermediate
plyometric
15 min
3 areas
3×10
Tutorial

Plank

Core stability exercise

beginner
core
15 min
3 areas
3×1
Tutorial

Bulgarian Split Squats

Single-leg squat for balance and unilateral strength

intermediate
lower_body
15 min
3 areas
3×12
Tutorial

Single-Leg Romanian Deadlift

Hamstring and balance exercise

intermediate
lower_body
15 min
3 areas
3×10
Tutorial

Bodyweight Squats

Fundamental squat exercise for leg strength and jumping power

beginner
lower_body
15 min
3 areas
3×15
Tutorial

Calf Raises

Calf strengthening for jumping power

beginner
lower_body
15 min
1 areas
3×20
Tutorial

Pike Push-Ups

Shoulder-focused push-up variation

intermediate
upper_body
15 min
3 areas
3×10

Underkropp

Tutorial

Bulgarian Split Squats

Single-leg strength and stability

intermediate
lower_body
15 min
3 areas
3×10
Tutorial

Calf Raises

Ankle and calf strength

beginner
lower_body
15 min
2 areas
3×20
Tutorial

Single-Leg Box Step-Ups

Unilateral leg strength and stability

intermediate
lower_body
15 min
3 areas
3×12
Tutorial

Glute Bridges

Hip extension and glute activation

beginner
lower_body
15 min
3 areas
3×15
Tutorial

Lateral Lunges

Side-to-side leg strength

intermediate
lower_body
15 min
3 areas
3×12
Tutorial

Bulgarian Split Squats

Single-leg squat for balance and unilateral strength

intermediate
lower_body
15 min
3 areas
3×12
Tutorial

Single-Leg Romanian Deadlift

Hamstring and balance exercise

intermediate
lower_body
15 min
3 areas
3×10
Tutorial

Bodyweight Squats

Fundamental squat exercise for leg strength and jumping power

beginner
lower_body
15 min
3 areas
3×15
Tutorial

Calf Raises

Calf strengthening for jumping power

beginner
lower_body
15 min
1 areas
3×20

Överkropp

Tutorial

Push-ups

Upper body strength fundamental

beginner
upper_body
15 min
3 areas
3×12
Tutorial

Dead Hang

Grip strength and shoulder decompression

beginner
upper_body
15 min
3 areas
3×1
Tutorial

Push-Ups

Basic upper body strength exercise

beginner
upper_body
15 min
3 areas
3×12
Tutorial

Pike Push-Ups

Shoulder-focused push-up variation

intermediate
upper_body
15 min
3 areas
3×10

Core

Tutorial

Russian Twists

Rotational core strength

intermediate
core
15 min
2 areas
3×20
Tutorial

Plank Hold

Core stability and endurance

beginner
core
15 min
3 areas
3×1
Tutorial

Dead Bug

Core stability and coordination

beginner
core
15 min
2 areas
3×12
Tutorial

Pallof Press

Anti-rotation core exercise

intermediate
core
15 min
2 areas
3×12
Tutorial

Plank

Core stability exercise

beginner
core
15 min
3 areas
3×1
Tutorial

Russian Twists

Rotational core exercise

intermediate
core
15 min
2 areas
3×20

Plyometrisk

Tutorial

Lateral Bounds

Lateral power and stability

intermediate
plyometric
15 min
3 areas
3×10
Tutorial

Box Jumps

Explosive power for vertical jump

intermediate
plyometric
15 min
3 areas
4×8
Tutorial

Lateral Bounds

Side-to-side explosive jumps

intermediate
plyometric
15 min
3 areas
3×10
Tutorial

Box Jumps

Plyometric exercise for explosive power

intermediate
plyometric
15 min
3 areas
3×8
Tutorial

Jump Squats

Explosive squat variation for vertical jump development

intermediate
plyometric
15 min
3 areas
3×10

Rörlighet

Tutorial

Hip Flexor Stretch

Hip mobility for better movement

beginner
mobility
15 min
1 areas
2×2
Tutorial

Hip Flexor Stretch

Hip flexibility and injury prevention

beginner
mobility
15 min
1 areas
3×1

Skadeförebyggande

Tutorial

Band Pull-Aparts

Shoulder health and posture

beginner
injury_prevention
15 min
2 areas
3×15
Tutorial

Y-T-W Raises

Shoulder health and scapular stability

beginner
injury_prevention
15 min
3 areas
3×10
Tutorial

Nordic Hamstring Curls

Eccentric hamstring strengthening

advanced
injury_prevention
15 min
1 areas
3×6
Tutorial

Band Pull-Aparts

Shoulder stability and rotator cuff

beginner
injury_prevention
15 min
3 areas
3×15