When people think about basketball training, they usually picture heavy lifts, plyometrics, or endless shooting reps. But one of the most overlooked tools that has helped me through my off-seasons is isometric training.

Isometrics are exercises where you hold a position under tension without moving. They don’t look flashy, but the benefits are huge:

• Stronger joints & tendons → less chance of injury.

• Better stability in game positions → think defensive stance, planting before a jump, or absorbing contact.

• Explosiveness off the hold → your body learns to build power from a “pause,” which is exactly what happens in games.

If you want to know what isometric exercises I’m doing, check out my YouTube video, “A Week in My Life | Off-Season Training.” In this video, I take you inside my workouts and show how I actually use these isometric holds as part of my daily prep.

Why Isometrics Are a Game-Changer for Basketball Players

Basketball isn’t just about moving fast. It’s about being able to absorb force, hold strong positions, and then explode. That’s exactly where isometrics shine. Here’s how:

Absorbing contact

Game Example: Driving to the rim, a defender bumps you mid-air.

• Holding a Split Stance Isometric with Band teaches your body to stay tall and locked in, the same way you need to finish through contact.

Defensive stance

Game Example: Sliding to stay in front of a quick guard without popping up.

• A Band-Resisted Split Squat Hold forces your legs and core to stay strong in a low position, the same way you sit in a stance for defense.

Explosive take-offs

Game Example: Planting one leg before a pull-up jumper.

• The Single-Leg Glute Bridge Hold builds stability in your hips and glutes so that when you plant, you don’t collapse; instead, you spring up stronger.

Injury prevention

Game Example: Sprinting full speed, then stopping on a dime. A weak hamstring here often leads to strains.

• The Long Lever Hamstring Isometric strengthens your hamstrings at the exact length they’re vulnerable in a sprint stop, making you more durable.

This way, you can see that isometrics directly translate to game actions; they’re not just strength drills, they’re basketball drills in disguise.

My Advice for Young Hoopers

If you’re serious about your game, you need more than just shots and scrimmages in your off-season. Isometrics might not look as exciting, but they’re the secret sauce that:

• Keeps you healthy

• Makes you stronger under contact

• Prepares you to explode out of game situations

Start small: 2–3 isometric holds per workout, 20–30 seconds each. Build from there. You’ll notice the difference not only in your strength, but in how balanced and confident you feel on the court.

Takeaway

My off-season success has always started with this blend of training. They’ve kept me healthy, helped me absorb contact, and made me more explosive out of game positions. Don’t wait until injuries sideline you; start now and build your foundation the right way.

To help you get started, I’ve also created a PDF with a full blend of workouts — including the isometrics I’m using and detailed instructions from my off-season training.

Here’s the link, as always, to my full list of guides, available to you as a part of the Playbook Community! Playbook Guides (Workouts, Pro Tips, Mobility Guides, Recovery info, Pilates Workout etc)

And remember Faith + Consistency. That’s the formula.

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Elijah