1. Train your waist and abdomen strength with weight-bearing basketball;
In fact, playing basketball is a very, very test for the core strength of the waist and abdomen. If you watch the basketball game, it is easy to find that all good-looking movements and classic basketball movements need strong waist and abdomen strength to support them, including dunk in the windmill and jump shot in the back, all of which require too strong core strength. Therefore, using weight-bearing basketball to do sit-ups can not only reduce the pressure burden needed for physical growth, but also train the core strength to some extent.
2. Use your own weight to do squats and keep your legs strong:
I think teenagers train leg growth, one is running, the other is doing squats with their own weight. I don't recommend gaining weight to exercise leg strength, because it is likely to affect your growth and height. So using your own weight to squat and do some leg training, I think it can improve the strength of core muscle groups.
3. Use weighted basketball to train shooting, practice arm muscles and increase the sense of the ball;
Now the era of NBA is getting smaller and smaller, not to mention ordinary wild courts. If you want to train a good three-point ability, you need to have enough arm muscle strength to support it, so training one-arm strength is a very, very important core training project. Again, I don't recommend teenagers to train their bodies and muscles together with heavy weights, but we can polish and exercise every muscle in the body with low weights and multiple combinations, and shooting with middle balls can meet this demand, which will not bring too much burden to their growth, but also train their shooting ability and shooting stability.