Basketball is fast, dynamic, and physically demanding—requiring athletes to sprint, jump, cut, and pivot constantly. Through our collaboration with Performance Course, Vista Physical Therapy is focused on helping student-athletes improve agility and prevent injuries using exercises grounded in physical therapy principles. Two standout movements we recommend: the Alternating Jumping Lunge and Ankle Joint Mobilization.
Alternating Jumping Lunge: Training Power and Landing Control
This explosive movement targets the quads, hamstrings, glutes, and calves, while simultaneously teaching athletes to land softly and in control. That’s critical in basketball, where repeated jumps and quick direction changes put stress on the knees and ankles.
By reinforcing proper alignment during takeoff and landing, this exercise helps reduce the risk of ACL injuries, which are all too common in young athletes—especially during growth spurts.
Ankle Joint Mobilization: The Foundation of Movement
If the ankles can’t move properly, the entire body compensates—and that can lead to chronic strain or injury. This simple exercise helps improve dorsiflexion and restore joint mobility, which supports better jumping mechanics, quicker cuts, and more stable landings.
It also builds the kind of proprioceptive awareness that protects against ankle sprains, the most frequently reported basketball injury at the youth level.
Why It Matters
These two exercises don’t just build strength—they build better movers. Through Performance Course, we’re giving athletes the resources to perform at their highest level while reducing the physical wear and tear of competitive play.