Get Low, Stay Low

I have a feeling you have heard your coach yell out a time or two, “Bend your knees — get down lower!” I bet a practice does not go by that these words are not uttered. There is a reason why your coaches want you to get down lower.

In almost every aspect of basketball, your knees should be bent to keep you down low. When you shoot, your knees are bent. When you pass, your knees are bent and you are low. When you play defense, you are low. When you dribble the ball, you are low. The lower your body is, the better balance your body maintains. And when your body is in balance you are much more likely to execute the fundamentals properly.

BUT, there is a big problem — bending our knees and getting lower HURTS! That’s why we tend to avoid bending! I’m telling you right now, if you want to be a complete player, you have to develop your leg muscles so you can bend your knees and stay low for extended periods of time.

Here is one exercise to build those leg muscles:

The Wall-Sit

  • Lean your back against a wall and bend your knees.
  • Hold that position for approximately 15 seconds.
  • Stop and repeat 5 more times.
  • When that eventually becomes easy, increase the hold time to 30 seconds.

Also, when you are practicing, think to yourself that bending your knees another inch or two will benefit your game a lot. Remind yourself at all times to get low and stay low.