Im a basketball player and was wondering was good excercises are for my muscle twitch fibers. This would really help me on my stutter step and defense.
fast twitch, so i can react quickly on defense, and change directions on offense.
You should look into plyometrics. You'll want to focus on your legs, especially the glutes, hips, and quads. Another key area is the abs since it's the pinnacle between your upper body and lower body. Here's a link describing what plyometrics is: Wikipedia. Further information can be found by just typing "plyometrics" into Google.I'd suggest doing jump squats. Not only do they work multiple muscle groups in the legs, but they will help you jump higher. I'd also do jumps where you raise your knees up to your chest simultaneously. It will work your lower abs. Another good one, if you have a bench or even a book or bag sitting on the floor, involves standing parallel to the bench, and jumping from side to side while continuing to face in the same direction. You should be looking down the long dimension of the bench.Be careful not to start off too quickly with these exercises and be aware that it is more important to focus on how well you do the exercise than how much repetition you do. Your goal isn't to build endurance, it's to build muscle elasticity and power.