What skills and muscles should I work on in order to play a small forward/ forward?

Question

I'm 13 years old.

I'm 6' 2''

About 160 Pounds.

I'm currently going into the 9th grade and I'm going to play junior varsity.

The coach put me at forward/ small forward because im not strong enough to play the play the post.

What skills and drills should i work on in order to perform to my fullest and to be a leading scorer as well as a leading rebounder?

What muscles do i need to be successful at my positions,VERY quick, and have a good vertical?

All i have are two 10 pound dumbbells.

I don't want to do any type of exercise that will stunt my growth.

Answer 1

definitely practice ur 3-point shot, if u nail those u can have the defense on their heels and prove to ur coach that u arent scared. dont forget about conditioning though

Answer 2

Playing the post requires weight and strength and not height.In fact,being short is a advantage while being in the post,because midgets have lower center of gravity.

But you're unbelievable tall for your age.For your height at your age,putting you at small forward seems unfair.

Your height is ticked already,but you need more weight and muscles.Keep on lifting the dumbbells,keep on jumping to increase your vertical.

You need,strength.

Answer 3

work out every body part not just some you dont want to have strong arms and a weak back that would be bad work on everything it takes time and damm your 13 your lucky im 18 and still trying to make the nba.

Answer 4

My dad tells me that I play like I'm scared too! It's ok, just play more confidently, even try playing cocky, but without the unnecessary tricks and stuff. :) I play small forward too, and I think that you should practice footwork, ball handling really really well, and jumping high. Oh, and its always useful to have great endurance on the court, so maybe you should go for a long run every so often. :]

Answer 5

If your 13 I'd still stay away from heavy weights and dumbells. Once your 16 you should start getting into that stuff though. For your muscles try doing calf raises which increase your jumping ability, also you should try doing squat jumps and lunge jumps. Another good excercise would be to do some wind sprints, high knee sprints, and lots and lots and lots of squats with your back straight. This will build up your explosiveness and core strength.

Here visit my youtube profile http://www.youtube.com/user/drivefitness

I post lots of video's here that can come in handy. Also, I am a conditioning coach for one of the local college basketball teams in my community.