Are Ankle Weights Good for Basketball?

Last Updated on: 29th April 2024, 10:15 pm

Are you looking to improve your basketball skills?

Well, did you know that using ankle weights can be beneficial?

Studies show that incorporating ankle weights into your training can enhance your strength, speed, and agility on the court.

But before you start strapping on those weights, it’s important to understand the potential risks involved.

We will explore the benefits and risks of using ankle weights in basketball and provide you with some practical exercises to help you excel in the game.

are ankle weights good for basketball

Benefits of Ankle Weights in Basketball

You will experience several benefits when using ankle weights in basketball.

One of the main advantages is an improvement in your vertical jump. Ankle weights add resistance to your leg muscles, making them work harder during training. This increased resistance helps to strengthen your leg muscles, which in turn allows you to generate more power when jumping. As a result, you’ll be able to jump higher, giving you an advantage over your opponents on the court.

Another benefit of using ankle weights is the added ankle support they provide. Wearing ankle weights can help stabilize your ankles and reduce the risk of injury. This is especially important for basketball players, as the constant jumping and quick movements can strain the ankles.

Risks of Ankle Weights for Players

Wearing ankle weights during basketball practice or games can increase the risk of injury to players. While ankle weights are commonly used to add resistance and build strength, they can also strain joints and muscles excessively. The added weight alters the natural movement patterns and can lead to imbalances and overuse injuries.

Basketball players rely heavily on their agility, speed, and quick changes in direction, which can be compromised by using ankle weights. It’s important to note that professional NBA players rarely use ankle weights during their training due to the potential risks involved.

Instead, players often opt for ankle braces, which provide support and stability without compromising their performance. Regarding ankle weights, it’s best to consult a trainer or medical professional to determine the appropriate use for your specific needs and goals.

Ankle Weights Exercises And Conditioning Drills For Basketball

Incorporating ankle weights into your training can help improve your strength, speed, and agility on the court.

One exercise you can try is ankle hops. With ankle weights on, stand with your feet hip-width apart and jump off both feet, focusing on your ankle strength and explosiveness.

Another exercise is lateral shuffles. Place ankle weights on each leg and shuffle side to side, staying low and maintaining quick footwork.

Conditioning drills like suicides and ladder drills can also be enhanced with ankle weights, challenging cardiovascular endurance and agility.

Remember to start with lighter weights and gradually increase as you build strength and stability.

These exercises and drills will help you become a more robust and more well-rounded basketball player.

Ankle Weights for Strength & Power

Incorporating ankle weights into your training routine can significantly enhance your strength and power on the basketball court. Here are four reasons why basketball players should consider using ankle weights to improve their fitness:

  1. Increased resistance: Ankle weights add extra weight to your legs, increasing the resistance and making your muscles work harder. This helps to build strength and power in your lower body, which is crucial for explosive movements like jumping and sprinting on the court.
  2. Improved stability: Wearing ankle weights challenges your balance and stability, forcing your core and leg muscles to work harder to maintain control. This can help improve your overall stability and reduce the risk of injuries while making quick cuts or changing directions.
  3. Enhanced vertical jump: Strengthening your leg muscles with ankle weights can lead to a higher vertical jump. The added resistance helps build the explosive power needed to elevate off the ground and reach for rebounds or execute powerful dunks.
  4. Speed and agility development: Ankle weights can help improve your speed and agility by increasing your muscle strength and power. This can translate into quicker movements on the court, allowing you to outmaneuver opponents and get to the basket faster.

Agility Boost with Ankle Weight Exercises

You can also improve your agility by incorporating ankle weight exercises into your basketball training routine.

Ankle weights are a great tool for basketball players looking to enhance their agility on the court. By adding resistance to your movements, ankle weights challenge your muscles and force them to work harder, improving your speed, quickness, and overall agility.

You can do various exercises with ankle weights to target different muscle groups used in basketball, such as lateral hops, high knees, and quick feet drills.

These exercises strengthen your legs and improve your balance and help you develop better body control and coordination while playing basketball.

Ankle Weights & Vertical Jump Impact

To maximize your vertical jump, wearing ankle weights during training can have a significant impact. Ankle weights provide resistance that strengthens your leg muscles, allowing you to generate more power and explosiveness in your jump. Here are four ways ankle weights can positively affect your vertical jump:

  1. Increased muscle activation: Ankle weights force your muscles to work harder, activating more muscle fibers and enhancing their strength and coordination.
  2. Improved jump height: You’re conditioning your muscles to generate more force by training with ankle weights, resulting in higher jump heights over time.
  3. Enhanced body control: Ankle weights challenge your balance and stability, improving your body control in the air and helping you maintain a proper landing position.
  4. Injury prevention: Strengthening your leg muscles with ankle weights can help prevent common basketball injuries, such as sprained ankles and knee strains.

Best Ankle Weights For Basketball Recommendation

When choosing ankle weights for basketball, consider durability and comfort as key factors. You want ankle weights that will withstand rigorous movements and jump on the basketball court while providing a comfortable fit. To help you make an informed decision, my recommendation is the Bala Bangles (available here).

These ankle weights are known for their durability and comfort, allowing you to maximize your training and performance on the court. Remember to choose a weight appropriate for your fitness level and gradually increase as you progress. With the right ankle weights, you can enhance your strength and agility, ultimately improving your basketball skills.


In conclusion, ankle weights can be a beneficial tool for basketball players. They can improve strength, power, agility, and vertical jump.

However, it’s important to be cautious and aware of their potential risks, such as injury and altered movement mechanics.

When used correctly and with proper conditioning drills, ankle weights can be a valuable addition to a basketball player’s training routine, like a secret weapon that enhances their performance on the court.