ATG: Hooper Therapy — Key Takeaways
Perform 5 sets of 10 bottom-half squats with 30-60 second rest to strengthen knees in the range missed by basketball and reduce knee pain.
Key takeaways
Basketball players need deep squat strength training
Basketball players need deep squat strength training
- Basketball legs never bend below halfway during play, creating weakness and pain in deep knee ranges
- Bottom-half squats target the missed range, strengthening knees below game-specific positions
Progress counterbalance: plate → dumbbell → hex bar
Progress counterbalance: plate → dumbbell → hex bar
- Start with plate counterbalance (easier to reach), advance to dumbbell (heavier, closer grip)
- Hex bar safer than barbell - can drop weight if legs fail vs risking rounded back injury
5x10 bottom-half squats with 30-60s rest works
5x10 bottom-half squats with 30-60s rest works
- Five sets of 10 reps in bottom range of squat motion addresses basketball's strength gap
- 30-60 second rest periods between sets, performed consistently at pain-free depth
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In this piece
- The Core Problem: Basketball's Missing Range of Motion
- Equipment Progression and Safety Considerations
- Heel Elevation Tools and Product Availability
- Historical Context: The 'No Knees Over Toes' Error
“Our legs almost never bend below halfway when we play, so over time our knees become weaker and more painful than they should be.”
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