I am at 16 year old junior who is wanting to get better. I currently am playing basketball so i have no time to workout at my highschool. My family cannot afford for me to go a local gym. I need some ideas. I dont care how crazy they are. I hit and do short hop drills in my garage but I would love to increase my velocity and my power. I would like some at home ideas that i could use. I do jump over a broom stick for hurdles but im afraid that isnt enough. I also do what my coach calls jobe exercises with 1 pound dumbells but that is more for arm care than increase of velocity. I need some ideas. Anything would be helpful. Thank you

I am 6'4" and weigh about 200 pounds. I play shortstop and pitcher. any ideas would be helpful

you could always do pushups.Also,if you have a metal bar attached to a wall in your garage(I put one in myself)you could do chinups and such

Also,jump rope,stretch bands can be used as weights(free at most clinics)

Do you have any 5lb dumbells laying around? If so, you can do some easy rotator cuff exercises. There are 4 rotator cuff muscles, so naturally there are 3 exercises you can do with a 5lb dumbell (haha). Mostly they are most easily done while laying on the floor. Because the rotator cuff muscles work together, each exercise general benefits each cuff muscle.

1) Lay on your right side and hold the dumbell in your right hand. Bend your elbow to a 90 degree angle and lift the weight to the ceiling. Do this for about 10 reps and then switch sides (of course, depending on the difficulty).

2) You can also do the opposite drill to work out the opposing muscle. Use your right arm again, but this time lay on your left side, pulling the weight upwards toward the ceiling again. Switch sides.

3) Lay on your back and hold the weight in your right hand. Bend your elbow to a 90 degree angle with your hand at about the same level as your head (you'll see what I mean if you do this). Again, just lift the weight.

Do this exercises SLOWLY so as to not damage anything. Also, the range of motion of your shoulder in these positions are limited, so don't try to push it too much.

One other exercise involves lifting your arm directly to the side in a standing position and you will probably need a slightly heavier weight for this one.

if you could get some resistive bands and 3-5 lbs weights... you could do these:

http://www.asmi.org/SportsMed/media/thrower10.swf

Do push-ups, static poses... you could go online and find some yoga or palatis (sp) exercises.


Get two heavy objects with handles... you could put a towel on them and do farmers walks.

Do you have a wheelbarrel laying around anywhere? if so, fill it up and walk around with it.

Hope those help. I'll post some more if I think of them.

I'll add, do a squat... hold it for 10 seconds... then jump up as high as you can.