<p>Millions of people practice yoga every day for physical fitness, mental clarity, and improved flexibility. From downward dog to warrior pose, the right clothing has the ability to make all the difference in your practice. That’s why finding the perfect yoga class outfit matters, with breathable fabrics that move with you and styles that keep you covered and comfortable through every twist and bend. Your next “om” moment awaits—this guide will help you decide what to wear for yoga class so you can pose confidently.</p><figure class="image"><img style="aspect-ratio:1330/1100;" src="https://brand.assets.adidas.com/image/upload/v1767812329/edi_ss26_What_To_Wear_To_Yoga_Body_Image_1_ef2eeec6e2.jpg" width="1330" height="1100"></figure><h2><br>What To Wear for Yoga: The Essentials</h2><p>The right yoga outfit combines comfort, flexibility, and performance to support your movement throughout class. Each piece of clothing has a specific purpose, from preventing overexposure to allowing for free movement in deep stretches.</p><p>What to wear to yoga for men differs slightly from what to wear for yoga for women, but the fundamental principles are the same. Start with these pieces to design your yoga wardrobe, whether you're just <a class="gl-link" href="https://www.adidas.com/us/blog/458464-yoga-for-beginners-how-to-start-doing-yoga-6-yoga-poses">starting your yoga journey</a>, practicing to <a class="gl-link" href="https://www.adidas.com/us/blog/yoga-for-athletes-6-poses-to-enhance-sport-performance">enhance athletic performance</a>, or <a class="gl-link" href="https://www.adidas.com/us/blog/1038168-increase-your-flexibility-with-these-7-exercises">working on flexibility improvements</a>.</p><h3>Yoga Tops</h3><p>A fitted top is a practical choice for most classes, since the last thing you want is your shirt hanging over your head during inversions like the bridge pose. More form-fitting options provide sleek support and stay put as you flow. Look for tops that feature breathability, flexibility, and sweat-wicking fabrics. Tagless and seamless tops are also great for avoiding discomfort, itchiness, and armpit chafing as you work out.</p><p>Women can choose from well-fitting crop tops, tanks, tees, or shirts with built-in bras for extra support. For men, consider workout tees or tank tops made from quick-dry fabrics that stay in place and reduce sweating.</p><h3>Yoga Sports Bras</h3><p>Sports bras are essential when putting together a comfortable yoga outfit for women. They’re nonrestrictive, allowing for a full range of motion during any posture and any yoga practice. Options like <a class="gl-link" href="https://www.adidas.com/us/women-sports_bras">adidas sports bras</a> come in multiple support levels to keep you secure throughout the session. Opt for one without any fasteners or clasps that can dig into your back during floor poses. Need help with the proper fit? <a class="gl-link" href="https://www.adidas.com/us/blog/444197-how-should-a-sports-bra-fit">Check out our guide </a>for tips.</p><h3>Yoga Bodysuits</h3><p>Whoever said workout attire and style can’t commingle? A one-piece yoga bodysuit blends fashion and function, with the seamless feel of a second skin. There’s no riding up as you twist, stretch, and bend. Plus, no waistbands digging into your midsection means you can concentrate on your breathing without discomfort. Look for options with thicker straps. They’re less likely to slip off your shoulder when moving around.</p><h3>Yoga Pants</h3><p>The right yoga bottoms need to be as flexible as you are. Men and women can both wear sweatpants for yoga if you’re taking slower-paced classes, such as yin or restorative yoga, where you want to be cozy and comfy. However, they can be too warm and less supportive in faster power yoga classes. In this case, look for more fitted options instead.</p><p>Choose <a class="gl-link" href="https://www.adidas.com/us/blog/693555-how-to-choose-leggings-an-essential-guide">high-waisted leggings</a> and tights for serious comfort with full coverage while bending and stretching. They also stay in place during faster, more intense practices and inversions. Go for nylon-polyester spandex blends that flow with you through postures and wick away moisture.</p><p>No matter which bottoms you buy, make sure they’re not too thin or see-through as you bend and twist.</p><h3>Yoga Shorts</h3><p>Yoga shorts are a great choice when it’s hot outside or you’re taking a hot yoga class. Look for longer, form-fitting styles like bike shorts for maximum coverage. They’re not as likely to ride up as a loose or short pair when practice gets super bendy. You can also consider yoga shorts with built-in liners for extra comfort. As with all bottoms, make sure you choose high-quality, breathable fabric that doesn’t turn transparent as you move.</p><h3>The Right Undergarments</h3><p>Don’t overlook the importance of underwear when considering what to wear for yoga—all that bending, stretching, and twisting can literally get the wrong panties in a bunch. Say goodbye to chafing, irritation, and visible lines under fitted leggings. Synthetic fabrics and seamless designs wick away moisture and keep you feeling comfortable, no matter the pose.</p><figure class="image"><img style="aspect-ratio:1330/1000;" src="https://brand.assets.adidas.com/image/upload/v1767812359/edi_ss26_What_To_Wear_To_Yoga_Body_Image_2_9f4a59e787.jpg" width="1330" height="1000"></figure><h2><br>Additions to Your Yoga Outfit</h2><p>Few accessories are required in the world of yoga. However, here are a few things you can bring to your next yoga class to make your experience more enjoyable.</p><h3>Socks</h3><p>Most yoga practitioners like to be barefoot for a better grip on the mat. But socks are always an option as you decide what to wear to yoga, especially if you prefer to keep your feet covered. Look for socks that have extra traction on the bottom so you can stretch without worrying about slipping on the floor or your mat.</p><h3>Jacket or Hoodie</h3><p>Depending on the type of class you take, you may not need a jacket or hoodie during practice. Having an extra layer on hand will keep you warm during Savasana, and you’ll want to wear a hoodie or jacket to yoga class in the winter. Choose a loose-fitting one for extra comfort over sweaty clothes.</p><h3>Yoga Accessories</h3><p>The right accessories complement your outfit and help you focus more deeply on the mind-body connection that makes yoga so beneficial. While these additions aren't strictly necessary, they can significantly enhance your yoga experience. Start with the essentials and gradually build your collection as you discover which items best support your unique practice.</p><p>Here are some options to consider:</p><ul><li><strong>Yoga mat:</strong> While you may be able to borrow or rent a mat at your studio, having your own is always an option. When buying a mat, pick a length and thickness that works for you.</li><li><strong>Hair accessories:</strong> Always have a headband or hair tie handy so your hair isn’t falling in your face.</li><li><strong>Water bottle:</strong> No matter how fast or slow your yoga class is, hydration is essential, so bring a water bottle.</li><li><strong>Towel: </strong>Consider purchasing a yoga towel to bring to class if you sweat a lot or practice hot yoga.</li><li><strong>Yoga blocks and straps: </strong>The right props help you achieve and maintain alignments and deepen your stretches. When you have your own, you can also <a class="gl-link" href="https://www.adidas.com/us/blog/496400-yoga-at-home-find-your-flow">practice yoga at home</a> with the same support you enjoy in class.</li><li><strong>Yoga bag:</strong> Stay organized and ready to head out with a yoga bag. The All Me 3 tote is a convenient way to carry your mat and other essentials.</li></ul><h2><br>What NOT To Wear to Your Yoga Class</h2><p>Knowing what to avoid when choosing what to wear to a yoga class is just as important. The wrong clothing can restrict movement and cause discomfort. Focus on your practice rather than any potential wardrobe malfunctions by starting with proper yoga attire and accessories.</p><h3>Restrictive Clothing</h3><p>Stretching is one of the primary aspects of yoga practice, so you need clothing that allows you to move freely. Steer clear of nonstretchable, nonbreathable, and restrictive fabrics like denim, jeans, and khakis. Poses like warrior II or extended side angle become particularly difficult if the material limits proper alignment or your range of motion. Instead, opt for flexible synthetic blends that bend and stretch with you.</p><h3>Overly Loose or Baggy Clothes</h3><p>Clothing that’s too loose-fitting can get in the way. An oversized top can easily fall down over your head during inversions, while bottoms that are too baggy can take your focus away from the class. In alignment-focused yoga, loose-fitting apparel can also prevent your instructor from seeing your form.</p><h3>See-Through Fabrics</h3><p>When you’re choosing the right bottoms for yoga, make sure you hold them toward the light and stretch them in your hands. Thinner leggings, tights, and bodysuits may become transparent during stretches, so check their opacity first.</p><h3>Cotton Fabrics</h3><p>While cotton is lightweight and breathable, it’s not the best option for yoga, especially for more intense practices. The material is nonwicking, which means it will absorb all the sweat you work up and can become heavy, damp, and uncomfortable. Stick with synthetic yoga clothing designed for wicking sweat away.</p><h3>Zippers, Buttons, and Harsh Embellishments</h3><p>Yoga focuses on uniting mind and body through movement and mindfulness. But that state of relaxation will be hard to achieve if your clothing is digging into your skin during floor poses. Avoid outfits that feature zippers, buttons, or harsh embellishments to help ensure comfort. Instead, look for options with comfort-first design, like seamless or flat seam tops and bottoms.</p><h3>Jewelry</h3><p>Remove any dangly or bulky jewelry before you hit the mat, as it can interfere with an enjoyable, comfortable yoga practice. Necklaces can fall into your face during forward folds, rings can scratch you during planks, and earrings might press into your ears during side-lying positions. Even fitness trackers or watches can dig into your wrist during certain poses. Leave the accessories in your locker or gym bag instead.</p><h2>Dressing for Your Yoga Style</h2><p>Your yoga practice is as unique as you are. The clothes that work for a sweaty power yoga session won't necessarily serve you during a gentle restorative class. Understanding what to wear to yoga based on the <a class="gl-link" href="https://www.adidas.com/us/blog/different-yoga-styles-and-their-benefits">class style</a> helps you get the most from each practice without distractions—so you can concentrate on your movement and breath, not your wardrobe.</p><figure class="image"><img style="aspect-ratio:2660/2100;" src="https://brand.assets.adidas.com/image/upload/v1767981796/edi_ss26_What_To_Wear_To_Yoga_Body_Image_3_1_2df3549f1f.jpg" width="2660" height="2100"></figure><h3>For High-Intensity and Hot Yoga &nbsp;</h3><p>There’s nothing like working up a sweat to prove you’re working hard. Dress for the experience with attire that keeps you focused on your poses, not your perspiration. High-intensity and hot yoga practices like Vinyasa, Bikram, and power yoga require lightweight, breathable, and moisture-wicking clothing to help keep you cool and comfortable.</p><p>When looking for <a class="gl-link" href="https://www.adidas.com/us/blog/what-to-wear-to-hot-yoga-guide-for-comfort-and-performance">what to wear to hot yoga</a>, start with fitted shorts or capri leggings, like those from the AEROREADY or HEAT.RDY technology. For women, choose a well-fitting, light-support sports bra. Men can opt for classic tees or sleeveless tees that allow for a full range of motion while resisting sweat absorption.</p><h3>For Slower-Paced Yoga</h3><p>Prefer a slower-paced discipline like Hatha, Yin, or restorative yoga? Go with looser-fitting yoga garments that won't restrict you and are all about warmth and comfort. The right restorative outfit holds in the heat during slower movement and deeper breathing, allowing your muscles to fully relax and receive all the benefits of these nurturing poses. &nbsp;</p><p>Opt for softer fabrics and layers, so you can adjust to temperature fluctuations as postures change. Think fleece joggers, socks, and a cozy hoodie. They’re easy to take off when you’re working harder and put back on as needed for warmth during longer holds.</p><h3>For Alignment-Focused Yoga</h3><p>Alignment-focused yoga, like Iyengar and Anusara, is all about holding precision poses longer. Instructors often look for perfect alignment of your joints for maximum benefit. You need form-fitting clothing like leggings and snug tops that let you get into and maintain a position with ease—and that lets your instructor see when you strike the perfect pose.</p><p>Check out our high-waisted tights and leggings that offer maximum flexibility without slipping down during challenging postures. Pair those with a medium-support Studio sports bra or fitted yoga top, and you’re ready to strike a pose. More form-fitting options also give you better body awareness, so you can feel any minor adjustments and maintain alignment on your own.</p><figure class="image"><img style="aspect-ratio:1330/1600;" src="https://brand.assets.adidas.com/image/upload/v1767812407/edi_ss26_What_To_Wear_To_Yoga_Body_Image_4_6de98c5092.jpg" width="1330" height="1600"></figure><h2><br>Find the Perfect Yoga Workout Set</h2><p>Now that you know what to wear to yoga class, it's time to create your perfect practice wardrobe. Remember that the right yoga wear ultimately comes down to your personal comfort and the specific style of yoga you practice. Whether you're flowing through vinyasas, holding restorative poses, or mastering alignment, you need comfortable, well-designed clothing that moves with you through every pose.</p><p>From breathable tops and supportive sports bras to flexible leggings and practical accessories, our yoga collection combines performance and style for practitioners at any level. Ready to enhance your practice with apparel that works as hard as you do? Explore our complete yoga collection and find the pieces that help you connect deeper with every movement.&nbsp;</p>

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What To Wear For Yoga FAQ

Frequently Asked Questions

Millions of people practice yoga every day for physical fitness, mental clarity, and improved flexibility. From downward dog to warrior pose, the right clothing has the ability to make all the difference in your practice. That’s why finding the perfect yoga class outfit matters, with breathable fabrics that move with you and styles that keep you covered and comfortable through every twist and bend. Your next “om” moment awaits—this guide will help you decide what to wear for yoga class so you can pose confidently. What To Wear for Yoga: The Essentials The right yoga outfit combines comfort, flexibility, and performance to support your movement throughout class. Each piece of clothing has a specific purpose, from preventing overexposure to allowing for free movement in deep stretches. What to wear to yoga for men differs slightly from what to wear for yoga for women, but the fundamental principles are the same. Start with these pieces to design your yoga wardrobe, whether you're just starting your yoga journey, practicing to enhance athletic performance, or working on flexibility improvements. Yoga Tops A fitted top is a practical choice for most classes, since the last thing you want is your shirt hanging over your head during inversions like the bridge pose. More form-fitting options provide sleek support and stay put as you flow. Look for tops that feature breathability, flexibility, and sweat-wicking fabrics. Tagless and seamless tops are also great for avoiding discomfort, itchiness, and armpit chafing as you work out. Women can choose from well-fitting crop tops, tanks, tees, or shirts with built-in bras for extra support. For men, consider workout tees or tank tops made from quick-dry fabrics that stay in place and reduce sweating. Yoga Sports Bras Sports bras are essential when putting together a comfortable yoga outfit for women. They’re nonrestrictive, allowing for a full range of motion during any posture and any yoga practice. Options like adidas sports bras come in multiple support levels to keep you secure throughout the session. Opt for one without any fasteners or clasps that can dig into your back during floor poses. Need help with the proper fit? Check out our guide for tips. Yoga Bodysuits Whoever said workout attire and style can’t commingle? A one-piece yoga bodysuit blends fashion and function, with the seamless feel of a second skin. There’s no riding up as you twist, stretch, and bend. Plus, no waistbands digging into your midsection means you can concentrate on your breathing without discomfort. Look for options with thicker straps. They’re less likely to slip off your shoulder when moving around. Yoga Pants The right yoga bottoms need to be as flexible as you are. Men and women can both wear sweatpants for yoga if you’re taking slower-paced classes, such as yin or restorative yoga, where you want to be cozy and comfy. However, they can be too warm and less supportive in faster power yoga classes. In this case, look for more fitted options instead. Choose high-waisted leggings and tights for serious comfort with full coverage while bending and stretching. They also stay in place during faster, more intense practices and inversions. Go for nylon-polyester spandex blends that flow with you through postures and wick away moisture. No matter which bottoms you buy, make sure they’re not too thin or see-through as you bend and twist. Yoga Shorts Yoga shorts are a great choice when it’s hot outside or you’re taking a hot yoga class. Look for longer, form-fitting styles like bike shorts for maximum coverage. They’re not as likely to ride up as a loose or short pair when practice gets super bendy. You can also consider yoga shorts with built-in liners for extra comfort. As with all bottoms, make sure you choose high-quality, breathable fabric that doesn’t turn transparent as you move. The Right Undergarments Don’t overlook the importance of underwear when considering what to wear for yoga—all that bending, stretching, and twisting can literally get the wrong panties in a bunch. Say goodbye to chafing, irritation, and visible lines under fitted leggings. Synthetic fabrics and seamless designs wick away moisture and keep you feeling comfortable, no matter the pose. Additions to Your Yoga Outfit Few accessories are required in the world of yoga. However, here are a few things you can bring to your next yoga class to make your experience more enjoyable. Socks Most yoga practitioners like to be barefoot for a better grip on the mat. But socks are always an option as you decide what to wear to yoga, especially if you prefer to keep your feet covered. Look for socks that have extra traction on the bottom so you can stretch without worrying about slipping on the floor or your mat. Jacket or Hoodie Depending on the type of class you take, you may not need a jacket or hoodie during practice. Having an extra layer on hand will keep you warm during Savasana, and you’ll want to wear a hoodie or jacket to yoga class in the winter. Choose a loose-fitting one for extra comfort over sweaty clothes. Yoga Accessories The right accessories complement your outfit and help you focus more deeply on the mind-body connection that makes yoga so beneficial. While these additions aren't strictly necessary, they can significantly enhance your yoga experience. Start with the essentials and gradually build your collection as you discover which items best support your unique practice. Here are some options to consider: Yoga mat: While you may be able to borrow or rent a mat at your studio, having your own is always an option. When buying a mat, pick a length and thickness that works for you. Hair accessories: Always have a headband or hair tie handy so your hair isn’t falling in your face. Water bottle: No matter how fast or slow your yoga class is, hydration is essential, so bring a water bottle. Towel: Consider purchasing a yoga towel to bring to class if you sweat a lot or practice hot yoga. Yoga blocks and straps: The right props help you achieve and maintain alignments and deepen your stretches. When you have your own, you can also practice yoga at home with the same support you enjoy in class. Yoga bag: Stay organized and ready to head out with a yoga bag. The All Me 3 tote is a convenient way to carry your mat and other essentials. What NOT To Wear to Your Yoga Class Knowing what to avoid when choosing what to wear to a yoga class is just as important. The wrong clothing can restrict movement and cause discomfort. Focus on your practice rather than any potential wardrobe malfunctions by starting with proper yoga attire and accessories. Restrictive Clothing Stretching is one of the primary aspects of yoga practice, so you need clothing that allows you to move freely. Steer clear of nonstretchable, nonbreathable, and restrictive fabrics like denim, jeans, and khakis. Poses like warrior II or extended side angle become particularly difficult if the material limits proper alignment or your range of motion. Instead, opt for flexible synthetic blends that bend and stretch with you. Overly Loose or Baggy Clothes Clothing that’s too loose-fitting can get in the way. An oversized top can easily fall down over your head during inversions, while bottoms that are too baggy can take your focus away from the class. In alignment-focused yoga, loose-fitting apparel can also prevent your instructor from seeing your form. See-Through Fabrics When you’re choosing the right bottoms for yoga, make sure you hold them toward the light and stretch them in your hands. Thinner leggings, tights, and bodysuits may become transparent during stretches, so check their opacity first. Cotton Fabrics While cotton is lightweight and breathable, it’s not the best option for yoga, especially for more intense practices. The material is nonwicking, which means it will absorb all the sweat you work up and can become heavy, damp, and uncomfortable. Stick with synthetic yoga clothing designed for wicking sweat away. Zippers, Buttons, and Harsh Embellishments Yoga focuses on uniting mind and body through movement and mindfulness. But that state of relaxation will be hard to achieve if your clothing is digging into your skin during floor poses. Avoid outfits that feature zippers, buttons, or harsh embellishments to help ensure comfort. Instead, look for options with comfort-first design, like seamless or flat seam tops and bottoms. Jewelry Remove any dangly or bulky jewelry before you hit the mat, as it can interfere with an enjoyable, comfortable yoga practice. Necklaces can fall into your face during forward folds, rings can scratch you during planks, and earrings might press into your ears during side-lying positions. Even fitness trackers or watches can dig into your wrist during certain poses. Leave the accessories in your locker or gym bag instead. Dressing for Your Yoga Style Your yoga practice is as unique as you are. The clothes that work for a sweaty power yoga session won't necessarily serve you during a gentle restorative class. Understanding what to wear to yoga based on the class style helps you get the most from each practice without distractions—so you can concentrate on your movement and breath, not your wardrobe. For High-Intensity and Hot Yoga There’s nothing like working up a sweat to prove you’re working hard. Dress for the experience with attire that keeps you focused on your poses, not your perspiration. High-intensity and hot yoga practices like Vinyasa, Bikram, and power yoga require lightweight, breathable, and moisture-wicking clothing to help keep you cool and comfortable. When looking for what to wear to hot yoga, start with fitted shorts or capri leggings, like those from the AEROREADY or HEAT.RDY technology. For women, choose a well-fitting, light-support sports bra. Men can opt for classic tees or sleeveless tees that allow for a full range of motion while resisting sweat absorption. For Slower-Paced Yoga Prefer a slower-paced discipline like Hatha, Yin, or restorative yoga? Go with looser-fitting yoga garments that won't restrict you and are all about warmth and comfort. The right restorative outfit holds in the heat during slower movement and deeper breathing, allowing your muscles to fully relax and receive all the benefits of these nurturing poses. Opt for softer fabrics and layers, so you can adjust to temperature fluctuations as postures change. Think fleece joggers, socks, and a cozy hoodie. They’re easy to take off when you’re working harder and put back on as needed for warmth during longer holds. For Alignment-Focused Yoga Alignment-focused yoga, like Iyengar and Anusara, is all about holding precision poses longer. Instructors often look for perfect alignment of your joints for maximum benefit. You need form-fitting clothing like leggings and snug tops that let you get into and maintain a position with ease—and that lets your instructor see when you strike the perfect pose. Check out our high-waisted tights and leggings that offer maximum flexibility without slipping down during challenging postures. Pair those with a medium-support Studio sports bra or fitted yoga top, and you’re ready to strike a pose. More form-fitting options also give you better body awareness, so you can feel any minor adjustments and maintain alignment on your own. Find the Perfect Yoga Workout Set Now that you know what to wear to yoga class, it's time to create your perfect practice wardrobe. Remember that the right yoga wear ultimately comes down to your personal comfort and the specific style of yoga you practice. Whether you're flowing through vinyasas, holding restorative poses, or mastering alignment, you need comfortable, well-designed clothing that moves with you through every pose. From breathable tops and supportive sports bras to flexible leggings and practical accessories, our yoga collection combines performance and style for practitioners at any level. Ready to enhance your practice with apparel that works as hard as you do? Explore our complete yoga collection and find the pieces that help you connect deeper with every movement.

Two women in athletic wear standing in a minimalist, white-walled room with a blue exercise machine in the background.

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What To Wear to Your Next Yoga Class

Curious about what to wear to yoga class? Discover the perfect outfit for connecting with your inner calm with this adidas guide for yoga learners and lovers.

<figure class="media"><div data-oembed-url="https://www.youtube.com/watch?v=ZJz_M7hj1hA"><div style="position: relative; padding-bottom: 100%; height: 0; padding-bottom: 56.2493%;"><iframe src="https://www.youtube.com/embed/ZJz_M7hj1hA" style="position: absolute; width: 100%; height: 100%; top: 0; left: 0;" frameborder="0" allow="autoplay; encrypted-media" allowfullscreen=""></iframe></div></div></figure><p><br>When it comes to shooting a basketball, there are certain foundations every great player has. If you’re looking to improve your game and learn how to shoot a basketball, look no further. &nbsp;We enlisted the help of <a class="gl-link" href="https://www.instagram.com/acorral24">professional basketball trainer Ashley Corral</a> to teach you how to shoot a basketball correctly by breaking it down into three easy-to-remember steps.&nbsp;</p><blockquote><p>“When it comes to shooting, fundamentals are everything. I think fundamentals are what lead great shooters to be great shooters.”</p></blockquote><figure class="image"><img style="aspect-ratio:1300/840;" src="https://brand.assets.adidas.com/image/upload/v1764024094/edi_fw25_howtoshootabasketball_1_blog_image_392ae68dc5.gif" width="1300" height="840"></figure><p>Basketball is a game built on fundamentals. Whether you’re a pro or just starting out, everyone needs to practice how to shoot a basketball correctly to keep your game on point. If you want to build skill and confidence in your shot, try thinking about it with the following three pillars: base, hold, and release. We’ll take you through what each of those are and how to execute them.</p><h2>Form for Shooting a Basketball: The Base</h2><figure class="image"><img style="aspect-ratio:1300/1300;" src="https://brand.assets.adidas.com/image/upload/v1764024139/edi_fw25_howtoshootabasketball_2_blog_image_307840a343.gif" width="1300" height="1300"></figure><p>Before you get started on how to shoot a basketball, you have to start with a good foundation. Your base is going to be the beginning of every shot you take in basketball. Your power comes from your legs, so in order to shoot a basketball correctly, your base needs to be your first focus. Let’s get into it:&nbsp;</p><h3>Focusing on Feet Placement</h3><p>Start by having your feet shoulder-width apart, your weight under your hips, and your feet slightly staggered (it can also help to have your dominant foot in front of the other). This allows for dynamic movement in any direction before you shoot.&nbsp;</p><h3>Load Your Legs</h3><p>Next, get a slight bend in your knees. Do what is comfortable, because it’s through this motion that your power is going to come. If you find yourself pushing the ball to the basket, you’re probably using too much upper body.</p><h3>Stay Balanced</h3><p>Not only is your power going to come from your lower body, but so is your balance. Make sure your base is solid, meaning you should be balanced and always in control of your movement, (a defender should never be able to push you off balance with a good base) especially if you have to change directions on the court.</p><p>Remember, every shot, whether it be a free throw or game-winning buzzer beater, must start from somewhere. Focus on your base and get comfortable with it before you move on to other aspects of your shot.</p><h2>Shooting form essentials: The Hold</h2><figure class="image"><img style="aspect-ratio:1300/1300;" src="https://brand.assets.adidas.com/image/upload/v1764024174/edi_fw25_howtoshootabasketball_3_blog_image_cb4e7ba143.gif" width="1300" height="1300"></figure><p>As your power comes through your base and you extend your legs, you need to have the ball in your hands ready to shoot. Once you feel comfortable, then you can move on to the second pillar: the hold. When focusing on holding the ball, keep these things in mind:</p><h3>Be At the Ready</h3><p>Your hold is important to have down, because you want it to be automatic in a game setting. As soon as the ball arrives in your hands, you should be ready to shoot—making you a threat on the court.</p><h3>Pay Attention to Your Hand Placement</h3><p>Details may differ from person to person. However, there are some hand placement fundamentals every shooter should have. No matter which hand you shoot with, your strong hand should be behind the basketball while your other hand (also called your guide hand) should be on the side of the ball.</p><h3>Align Your Arm</h3><p>Next, think about your arm and elbow alignment. The angle you keep your arm and elbow at is going to determine the angle of your shot, so make sure it is aligned with the ball—and ultimately the basket. Keep your elbow by your side as you go through your shot form. If your shot is going wide left or wide right of the basket, it could be because your elbow is flared in or out.</p><h3>Focus on Your Fingertips</h3><p>As the ball comes up on your hand, it should never be resting flat on your palm. Use your fingertips to hold and balance the ball. When shooting, you want the ball to create spin and rotation, and this starts with your fingertips. Roll the ball off your fingertips when you shoot. If you’re using too much of your palm, your shot might fall flat.</p><p>When people are learning how to shoot a basketball, the hold is often overlooked in favor of the third pillar—the release. But without a proper hold, the release has no foundation to stand on. Aligning and holding the ball properly until your release point (or apex) is what will determine how stable your shot is. &nbsp;</p><h2>How to Shoot a Basketball Correctly: The Release&nbsp;</h2><figure class="image"><img style="aspect-ratio:1300/1300;" src="https://brand.assets.adidas.com/image/upload/v1764024208/edi_fw25_howtoshootabasketball_4_blog_image_042f9845fe.gif" width="1300" height="1300"></figure><p>Once you have your hold down and pair it with your base, it’s time for the third and final pillar of how to shoot a basketball, the release. A good release isn’t possible without a good base and hold, so make sure you have both of those pillars down first. By extending your legs through your base and having a good hold on the ball, your release should feel natural. While practicing your shot, focus on these aspects to perfect your release:&nbsp;</p><h3>Focus on Your Arc</h3><p>When you shoot the basketball, the power generated from your base will travel through your body and drive the ball towards the basket. When released, the ball should flick off your fingers, creating an arc in the air. Think of the ball making a rainbow, and watch how it travels from your fingertips to the basket.&nbsp;</p><h3>Make Sure to Follow-Through</h3><p>The arc is going to start with your wrist flick. This is a subtle yet important motion that ties your hold and release together. Your wrist flick will create spin on the ball, propelling it through the air. Once the ball has left your hand, your fingers should naturally end in a downward angle, with your arm and elbow extended vertically. This motion is known as your follow-through. Gauging your follow-though and matching it with the ball’s angle can be a good troubleshooting technique if your shot is off target from the basket.</p><h3>Always Make Eye Contact</h3><p>One of the most important aspects of your release making eye contact before you shoot. If you're thinking about where to aim when shooting a basketball, you should be looking (or aiming) at a specific part of the basket. This way your brain can calculate the angle and power needed to reach that specific point. While some players have different preferences, most either look at the front of the rim, back of the rim, or one of the eyelets that hold the rim to the board.&nbsp;</p><p>Once you get your release down, your shot should feel like one seamless motion. Build on your base, hold, and release until they become second nature. That way, in fast-paced or tense game moments, your muscle memory can take over when you need to shoot the ball.</p><figure class="image"><img style="aspect-ratio:1300/1000;" src="https://brand.assets.adidas.com/image/upload/v1764024286/edi_fw25_howtoshootabasketball_5_blog_image_c45b2fc676.jpg" width="1300" height="1000"></figure><h2><br>Taking Your Shot: Applying Your Skills in Game</h2><p>Now that you have the three pillars on how to shoot a basketball, you can focus on how to apply your shot in-game. Basketball is a situational game, so there will be a lot of different ways your shot can look in a game situation. However, one thing to note is that no matter the distance or type of shot you take, it will be comprised of the three pillars we went over earlier. So, before you hit the court for practice or a game, <a class="gl-link" href="https://www.adidas.com/us/blog/599617-10-basketball-stretches-to-upgrade-your-game">stretch</a> (or do some <a class="gl-link" href="https://www.adidas.com/us/blog/yoga-for-basketball-players-7-stretches-to-elevate-your-game">basketball-inspired yoga</a> to stay loose) and keep those three pillars in mind when you’re warming up. With that being said, let’s go over how to apply what you learned to different types of shots:&nbsp;</p><ul><li><strong>Free Throws:</strong> Taking free throws are one of the only times in a game you’ll get to take your time when shooting. Capitalize on this by really focusing on all three pillars. Due to the distance of the basket from the free throw line, it doesn’t take much true strength to get the ball to reach. Align your arms, find your base, focus on your follow-through, and take your time. With practice, your shot should fall into place.</li><li><strong>Mid-range:</strong> Once you get into jump shots, your hold becomes crucial—especially off your dribble. Focus on getting one last good dribble, then immediately securing your hold. Once you pull up and extend through your base, your hold should already be there to get a shot off.</li><li><strong>Three-Pointers:</strong> When you’re shooting a three, you’re further from the basket. That means you’ll need to really gather power from your base for your shot to reach. With your base, focus on bringing power through your feet and extending your legs. This will give you the reach you need to get the ball to the basket.</li></ul><figure class="image"><img style="aspect-ratio:1300/1600;" src="https://brand.assets.adidas.com/image/upload/v1764024315/edi_fw25_howtoshootabasketball_6_blog_image_b56191b3c4.jpg" width="1300" height="1600"></figure><h2><br>Play Your Game</h2><p>Remember, even in game situations, your three pillars will always stay the same. Every shot you take will be built from your base, hold, and release. Like many other aspects of basketball—and really, anything in life— practice makes perfect. When asked about what creates confidence on the court, Ashley said: “I definitely think on-court confidence comes from your reps. The more you rep something, the more confident you’ll become in it.”</p><p>Throughout your basketball journey, you can always work on your game with <a class="gl-link" href="https://www.adidas.com/us/blog/761958-5-basketball-shooting-drills-with-erica-wheeler">shooting drills</a> or developing <a class="gl-link" href="https://www.adidas.com/us/blog/853724-basketball-speed-and-agility-drills-for-the-court">on-court speed</a> and <a class="gl-link" href="https://www.adidas.com/us/blog/804942-basketball-strength-training-5-pro-drills">strength</a>. However you improve your skills, keep practicing and perfecting your shot. You got this.&nbsp;</p>

SHOP MEN'S BASKETBALL GEAR_/us/men-basketball

SHOP MEN'S BASKETBALL GEAR

SHOP WOMEN'S BASKETBALL GEAR_/us/women-basketball

SHOP WOMEN'S BASKETBALL GEAR

10 Basketball Stretches to Upgrade Your Game - PC - men basketball

10 Basketball Stretches to Upgrade Your Game - PC - women basketball

When it comes to shooting a basketball, there are certain foundations every great player has. If you’re looking to improve your game and learn how to shoot a basketball, look no further. We enlisted the help of professional basketball trainer Ashley Corral to teach you how to shoot a basketball correctly by breaking it down into three easy-to-remember steps. “When it comes to shooting, fundamentals are everything. I think fundamentals are what lead great shooters to be great shooters.” Basketball is a game built on fundamentals. Whether you’re a pro or just starting out, everyone needs to practice how to shoot a basketball correctly to keep your game on point. If you want to build skill and confidence in your shot, try thinking about it with the following three pillars: base, hold, and release. We’ll take you through what each of those are and how to execute them. Form for Shooting a Basketball: The Base Before you get started on how to shoot a basketball, you have to start with a good foundation. Your base is going to be the beginning of every shot you take in basketball. Your power comes from your legs, so in order to shoot a basketball correctly, your base needs to be your first focus. Let’s get into it: Focusing on Feet Placement Start by having your feet shoulder-width apart, your weight under your hips, and your feet slightly staggered (it can also help to have your dominant foot in front of the other). This allows for dynamic movement in any direction before you shoot. Load Your Legs Next, get a slight bend in your knees. Do what is comfortable, because it’s through this motion that your power is going to come. If you find yourself pushing the ball to the basket, you’re probably using too much upper body. Stay Balanced Not only is your power going to come from your lower body, but so is your balance. Make sure your base is solid, meaning you should be balanced and always in control of your movement, (a defender should never be able to push you off balance with a good base) especially if you have to change directions on the court. Remember, every shot, whether it be a free throw or game-winning buzzer beater, must start from somewhere. Focus on your base and get comfortable with it before you move on to other aspects of your shot. Shooting form essentials: The Hold As your power comes through your base and you extend your legs, you need to have the ball in your hands ready to shoot. Once you feel comfortable, then you can move on to the second pillar: the hold. When focusing on holding the ball, keep these things in mind: Be At the Ready Your hold is important to have down, because you want it to be automatic in a game setting. As soon as the ball arrives in your hands, you should be ready to shoot—making you a threat on the court. Pay Attention to Your Hand Placement Details may differ from person to person. However, there are some hand placement fundamentals every shooter should have. No matter which hand you shoot with, your strong hand should be behind the basketball while your other hand (also called your guide hand) should be on the side of the ball. Align Your Arm Next, think about your arm and elbow alignment. The angle you keep your arm and elbow at is going to determine the angle of your shot, so make sure it is aligned with the ball—and ultimately the basket. Keep your elbow by your side as you go through your shot form. If your shot is going wide left or wide right of the basket, it could be because your elbow is flared in or out. Focus on Your Fingertips As the ball comes up on your hand, it should never be resting flat on your palm. Use your fingertips to hold and balance the ball. When shooting, you want the ball to create spin and rotation, and this starts with your fingertips. Roll the ball off your fingertips when you shoot. If you’re using too much of your palm, your shot might fall flat. When people are learning how to shoot a basketball, the hold is often overlooked in favor of the third pillar—the release. But without a proper hold, the release has no foundation to stand on. Aligning and holding the ball properly until your release point (or apex) is what will determine how stable your shot is. How to Shoot a Basketball Correctly: The Release Once you have your hold down and pair it with your base, it’s time for the third and final pillar of how to shoot a basketball, the release. A good release isn’t possible without a good base and hold, so make sure you have both of those pillars down first. By extending your legs through your base and having a good hold on the ball, your release should feel natural. While practicing your shot, focus on these aspects to perfect your release: Focus on Your Arc When you shoot the basketball, the power generated from your base will travel through your body and drive the ball towards the basket. When released, the ball should flick off your fingers, creating an arc in the air. Think of the ball making a rainbow, and watch how it travels from your fingertips to the basket. Make Sure to Follow-Through The arc is going to start with your wrist flick. This is a subtle yet important motion that ties your hold and release together. Your wrist flick will create spin on the ball, propelling it through the air. Once the ball has left your hand, your fingers should naturally end in a downward angle, with your arm and elbow extended vertically. This motion is known as your follow-through. Gauging your follow-though and matching it with the ball’s angle can be a good troubleshooting technique if your shot is off target from the basket. Always Make Eye Contact One of the most important aspects of your release making eye contact before you shoot. If you're thinking about where to aim when shooting a basketball, you should be looking (or aiming) at a specific part of the basket. This way your brain can calculate the angle and power needed to reach that specific point. While some players have different preferences, most either look at the front of the rim, back of the rim, or one of the eyelets that hold the rim to the board. Once you get your release down, your shot should feel like one seamless motion. Build on your base, hold, and release until they become second nature. That way, in fast-paced or tense game moments, your muscle memory can take over when you need to shoot the ball. Taking Your Shot: Applying Your Skills in Game Now that you have the three pillars on how to shoot a basketball, you can focus on how to apply your shot in-game. Basketball is a situational game, so there will be a lot of different ways your shot can look in a game situation. However, one thing to note is that no matter the distance or type of shot you take, it will be comprised of the three pillars we went over earlier. So, before you hit the court for practice or a game, stretch (or do some basketball-inspired yoga to stay loose) and keep those three pillars in mind when you’re warming up. With that being said, let’s go over how to apply what you learned to different types of shots: Free Throws: Taking free throws are one of the only times in a game you’ll get to take your time when shooting. Capitalize on this by really focusing on all three pillars. Due to the distance of the basket from the free throw line, it doesn’t take much true strength to get the ball to reach. Align your arms, find your base, focus on your follow-through, and take your time. With practice, your shot should fall into place. Mid-range: Once you get into jump shots, your hold becomes crucial—especially off your dribble. Focus on getting one last good dribble, then immediately securing your hold. Once you pull up and extend through your base, your hold should already be there to get a shot off. Three-Pointers: When you’re shooting a three, you’re further from the basket. That means you’ll need to really gather power from your base for your shot to reach. With your base, focus on bringing power through your feet and extending your legs. This will give you the reach you need to get the ball to the basket. Play Your Game Remember, even in game situations, your three pillars will always stay the same. Every shot you take will be built from your base, hold, and release. Like many other aspects of basketball—and really, anything in life— practice makes perfect. When asked about what creates confidence on the court, Ashley said: “I definitely think on-court confidence comes from your reps. The more you rep something, the more confident you’ll become in it.” Throughout your basketball journey, you can always work on your game with shooting drills or developing on-court speed and strength. However you improve your skills, keep practicing and perfecting your shot. You got this.

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edi-fw25-howtoshootabasketball-bnr-m

edi-fw25-howtoshootabasketball-bnr

edi-fw25-howtoshootabasketball-bnr-t

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How to Shoot a Basketball: 3 Steps to Get Your Shot Down

Want to learn how to shoot a basketball? Explore our three pillars of shooting and build on-court confidence with professional basketball trainer Ashley Corral. 

<figure class="image"><img style="aspect-ratio:1300/866;" src="https://brand.assets.adidas.com/image/upload/v1764716682/Body_Image_01_0935665944.jpg" width="1300" height="866"></figure><p>Basketball IQ is a term that gets thrown around a lot by coaches, athletes, and sportscasters. And for good reason.</p><p>While ball handling drills, <a class="gl-link" href="https://www.adidas.com/us/blog/804942-basketball-strength-training-5-pro-drills">strength training</a>, <a class="gl-link" href="https://www.adidas.com/us/blog/853724-basketball-speed-and-agility-drills-for-the-court">agility</a>, and other elements of <a class="gl-link" href="https://www.adidas.com/us/blog/605126-basketball-workouts-at-home-pro-training-tips">physical training</a> serve as important building blocks, players with high basketball intelligence are often the most important people to keep on the court, especially during high-stakes situations like an overtime game or a ticking shot clock.</p><p>High intelligence players are the ones who make smart decisions with the ball, understand how to read the defense, and know how to use pacing to their advantage. And as a result, high IQ basketball players are often the ones who are consistently able to win big games and put numbers on the board.</p><p>But for most athletes, basketball IQ isn't something you're just born with—it's a skill you master over time by paying attention to your own habits, your teammates, and the larger game around you.</p><p>Ready to unlock your full potential? Let's break down how to improve basketball IQ and develop the habits that define championship-winning players.</p><h2>Develop situational awareness</h2><figure class="image"><img style="aspect-ratio:1300/866;" src="https://brand.assets.adidas.com/image/upload/v1764716720/Body_Image_02_8a15032bbd.jpg" width="1300" height="866"></figure><p>There’s ten seconds left in the game. You’re down two points. Where do you pass the ball? Or is the best choice to quickly dribble down the court and launch a three-pointer? The players who make the right decisions in these high-pressure moments are the ones who have been paying attention to their team and their opponents for the entire game. They know who’s been shooting well tonight and which defender is slow on their feet. They know the right speed and angle their teammate needs for a successful assist.</p><p>Developing situational awareness means training yourself to constantly scan the court. Know where all ten players are positioned at any given moment. Understand how the game flow is evolving and what adjustments need to be made. IQ in basketball means recognizing when to push tempo after a defensive rebound or when to slow things down and execute set plays.</p><p>Practice these habits by setting specific scenarios during training. Simulate end-of-game situations, practice playing with foul trouble, and work on managing the clock. The more you expose yourself to various game situations, the better prepared you'll be when they arise in competition. Basketball coaches can create these scenarios, but you can also visualize them during individual training sessions.</p><h2>Watch film—and other players</h2><figure class="image"><img style="aspect-ratio:1300/868;" src="https://brand.assets.adidas.com/image/upload/v1764716746/Body_Image_03_ea2f694546.jpg" width="1300" height="868"></figure><p>One of the most effective ways to improve basketball IQ is to watch games with intention, whether it's a pro game or a local high school team. Don't just watch for highlights—study the chess match happening on the court.</p><p>Watch how players with high basketball IQ position themselves during set plays, how they cut and fake to create space, and how they put themselves in position to score on offense. Notice how they read pick-and-rolls, rotate on defense, and make smart decisions in transition. Focus on one player for an entire possession and track their movement, positioning, and decision-making.</p><p>Watch your own film, too. In the middle of a game, it can be hard to see the full picture, but hindsight is 20/20. You might not realize which open teammate you missed or the back cutter that snuck behind you on defense.</p><h3>When reviewing film, focus on:</h3><ul><li>Off-ball action: cuts, rolls, and flashes</li><li>Spacing on offense and defense</li><li>Missed passing opportunities</li><li>Transitional plays</li><li>Breakdowns on defense</li><li>How to maximize scoring opportunities</li></ul><h2><br>Understand what your team needs</h2><figure class="image"><img style="aspect-ratio:1300/866;" src="https://brand.assets.adidas.com/image/upload/v1764716772/Body_Image_04_f36291403a.jpg" width="1300" height="866"></figure><p>Your team’s morale, i.e. the collective mood, confidence, and motivation of the team, is a key ingredient of winning games. Players with high basketball IQ understand that keeping morale up isn’t something that just happens by accident. It comes from understanding the body language and energy levels of your teammates and recognizing what they need to succeed. Sometimes that means a well-timed high-five or a few words of encouragement; other times, teammates need a dose of tough love if they’re missing key box outs or slacking on defense.</p><p><a class="gl-link" href="https://gohuskies.com/sports/mens-basketball/roster/wesley-yates-iii/17113">Wesley Yates</a>, a guard for the Washington Huskies, puts it like this: “Know your personnel. Know when to make passes to certain people. And know when to take certain shots.”</p><p>Understanding your team’s needs also means recognizing momentum shifts. When your team is struggling, players with high basketball IQ make the plays that stabilize things—whether that's getting a defensive stop or hitting a crucial shot at the right moment. The ability to elevate others with this emotional and gametime intelligence is central to building a stronger basketball IQ and a team that’s resilient in the face of adversity.</p><h2>Be “coachable”</h2><figure class="image"><img style="aspect-ratio:1300/866;" src="https://brand.assets.adidas.com/image/upload/v1764717153/Body_Image_05_26aa2979f1.jpg" width="1300" height="866"></figure><p>Coaches notice patterns and tendencies that you might miss while you’re in the middle of the action. Stay open and curious to what they have to say. Seek feedback, ask questions, and try to keep an open mind, even if what they say might offend you or hurt your feelings. If you remain consistently open to their guidance, your basketball intelligence will grow exponentially.</p><h2>Grow the mind-body connection</h2><figure class="image"><img style="aspect-ratio:1300/866;" src="https://brand.assets.adidas.com/image/upload/v1764717175/Body_Image_06_38c2604016.jpg" width="1300" height="866"></figure><p>Basketball IQ isn’t only built in drills—you must take care of your mind-body connection so that your instincts sharpen and your decisions become automatic. One way to do this is to develop your own wellness routine outside of practice.</p><p>Check out these <a class="gl-link" href="https://www.adidas.com/us/blog/599617-10-basketball-stretches-to-upgrade-your-game">10 basketball stretches</a> to ensure your body is ready to perform with flexibility and mobility. When your body moves efficiently and in proper form, it decreases your risk of injuries. That’s a high IQ move.</p><p>Another way to work mobility into your wellness routine is through a regular <a class="gl-link" href="https://www.adidas.com/us/blog/yoga-for-basketball-players-7-stretches-to-elevate-your-game">yoga practice</a>. Yoga enhances balance, body wisdom, and mental clarity, which are all critical components of basketball intelligence. The mindfulness built through yoga—from breath control to emotional awareness–also improves your ability to stay present during games and work through difficult feelings on the court with a calm and composed demeanor.</p><h2>Develop spatial recognition</h2><figure class="image"><img style="aspect-ratio:1300/866;" src="https://brand.assets.adidas.com/image/upload/v1764717273/Body_Image_07_ba16385a45.jpg" width="1300" height="866"></figure><p>“Being able to set up your teammates is a really important part of basketball IQ,” explains <a class="gl-link" href="https://gohuskies.com/sports/womens-basketball/roster/sayvia-sellers/17026">Sayvia Sellers</a>, a point guard for the Washington Huskies.</p><p>And the best way to set up your teammates (and yourself) is to understand the foundations of spacing.</p><h3>Here are a few core principals to keep in mind:</h3><ul><li>Perimeter players should avoid clogging the floor inside the three-point arc and stay more than ten feet apart from each other, except when screening or cutting around a teammate.</li><li>If your teammate dribble-drives, clear out of their way and fill an open spot. Always be ready for the assist.</li><li>If you’re staying still for more than a few seconds, something is wrong. Movement helps the flow of the offense. When in doubt, make cuts, set away screens, pop out for a shot, or fill the open space that your teammate left behind.</li><li>On defense, keep your arms wide and remain in an athletic stance so you can better keep track of and react to your opponent’s moves.</li><li>Understand the angles of where to pass and where help defense might come from.</li><li>Be aware of where the ball is and move proactively to position yourself for rebounds, help defense, and opportunities on offense.</li></ul><h2><br>Perfect your fundamentals</h2><figure class="image"><img style="aspect-ratio:1300/866;" src="https://brand.assets.adidas.com/image/upload/v1764717295/Body_Image_08_1e2e69b3c0.jpg" width="1300" height="866"></figure><p>Great players never stop working on fundamentals. Make your shooting, dribbling, and footwork automatic—and you’re free to focus on positioning, team dynamics, and elevating your court awareness.</p><p><a class="gl-link" href="https://www.wnba.com/player/204365/erica-wheeler">Erica Wheeler</a>, a point guard for the LA Sparks, uses these <a class="gl-link" href="https://www.adidas.com/us/blog/761958-5-basketball-shooting-drills-with-erica-wheeler">shooting drills</a> to make sure she’s fast, mentally focused, and maintains correct form in high-pressure moments.</p><p>“You have to train your mind. And how do you train your mind? Consistently doing something the same way and doing it harder and harder and getting better and better. With time you become more talented because you become more consistent,” she explains.</p><p>Ball-handling requires the same mindset, says Wheeler, who is known as one of the league’s top ball handlers. These <a class="gl-link" href="https://www.adidas.com/us/blog/763232-basketball-dribbling-drills-with-erica-wheeler">dribbling drills</a> will help you dial in your speed and precision so that you can focus fully on executing with the ball.</p><p>“The advice I'd give to anybody that's trying to really lock in and be a basketball player is to use this ball,” says Wheeler. By putting all your focus on the ball and how you’re handling it, you can block out worry and hesitation to make your perfect play: “When you fully lock in and want to be better and want to be great, this ball can really do that for you.”&nbsp;</p>

SHOP WOMEN'S BASKETBALL_/women-basketball

SHOP WOMEN'S BASKETBALL

SHOP MEN'S BASKETBALL_/men-basketball

SHOP MEN'S BASKETBALL

Basketball IQ is a term that gets thrown around a lot by coaches, athletes, and sportscasters. And for good reason. While ball handling drills, strength training, agility, and other elements of physical training serve as important building blocks, players with high basketball intelligence are often the most important people to keep on the court, especially during high-stakes situations like an overtime game or a ticking shot clock. High intelligence players are the ones who make smart decisions with the ball, understand how to read the defense, and know how to use pacing to their advantage. And as a result, high IQ basketball players are often the ones who are consistently able to win big games and put numbers on the board. But for most athletes, basketball IQ isn't something you're just born with—it's a skill you master over time by paying attention to your own habits, your teammates, and the larger game around you. Ready to unlock your full potential? Let's break down how to improve basketball IQ and develop the habits that define championship-winning players. Develop situational awareness There’s ten seconds left in the game. You’re down two points. Where do you pass the ball? Or is the best choice to quickly dribble down the court and launch a three-pointer? The players who make the right decisions in these high-pressure moments are the ones who have been paying attention to their team and their opponents for the entire game. They know who’s been shooting well tonight and which defender is slow on their feet. They know the right speed and angle their teammate needs for a successful assist. Developing situational awareness means training yourself to constantly scan the court. Know where all ten players are positioned at any given moment. Understand how the game flow is evolving and what adjustments need to be made. IQ in basketball means recognizing when to push tempo after a defensive rebound or when to slow things down and execute set plays. Practice these habits by setting specific scenarios during training. Simulate end-of-game situations, practice playing with foul trouble, and work on managing the clock. The more you expose yourself to various game situations, the better prepared you'll be when they arise in competition. Basketball coaches can create these scenarios, but you can also visualize them during individual training sessions. Watch film—and other players One of the most effective ways to improve basketball IQ is to watch games with intention, whether it's a pro game or a local high school team. Don't just watch for highlights—study the chess match happening on the court. Watch how players with high basketball IQ position themselves during set plays, how they cut and fake to create space, and how they put themselves in position to score on offense. Notice how they read pick-and-rolls, rotate on defense, and make smart decisions in transition. Focus on one player for an entire possession and track their movement, positioning, and decision-making. Watch your own film, too. In the middle of a game, it can be hard to see the full picture, but hindsight is 20/20. You might not realize which open teammate you missed or the back cutter that snuck behind you on defense. When reviewing film, focus on: Off-ball action: cuts, rolls, and flashes Spacing on offense and defense Missed passing opportunities Transitional plays Breakdowns on defense How to maximize scoring opportunities Understand what your team needs Your team’s morale, i.e. the collective mood, confidence, and motivation of the team, is a key ingredient of winning games. Players with high basketball IQ understand that keeping morale up isn’t something that just happens by accident. It comes from understanding the body language and energy levels of your teammates and recognizing what they need to succeed. Sometimes that means a well-timed high-five or a few words of encouragement; other times, teammates need a dose of tough love if they’re missing key box outs or slacking on defense. Wesley Yates, a guard for the Washington Huskies, puts it like this: “Know your personnel. Know when to make passes to certain people. And know when to take certain shots.” Understanding your team’s needs also means recognizing momentum shifts. When your team is struggling, players with high basketball IQ make the plays that stabilize things—whether that's getting a defensive stop or hitting a crucial shot at the right moment. The ability to elevate others with this emotional and gametime intelligence is central to building a stronger basketball IQ and a team that’s resilient in the face of adversity. Be “coachable” Coaches notice patterns and tendencies that you might miss while you’re in the middle of the action. Stay open and curious to what they have to say. Seek feedback, ask questions, and try to keep an open mind, even if what they say might offend you or hurt your feelings. If you remain consistently open to their guidance, your basketball intelligence will grow exponentially. Grow the mind-body connection Basketball IQ isn’t only built in drills—you must take care of your mind-body connection so that your instincts sharpen and your decisions become automatic. One way to do this is to develop your own wellness routine outside of practice. Check out these 10 basketball stretches to ensure your body is ready to perform with flexibility and mobility. When your body moves efficiently and in proper form, it decreases your risk of injuries. That’s a high IQ move. Another way to work mobility into your wellness routine is through a regular yoga practice. Yoga enhances balance, body wisdom, and mental clarity, which are all critical components of basketball intelligence. The mindfulness built through yoga—from breath control to emotional awareness–also improves your ability to stay present during games and work through difficult feelings on the court with a calm and composed demeanor. Develop spatial recognition “Being able to set up your teammates is a really important part of basketball IQ,” explains Sayvia Sellers, a point guard for the Washington Huskies. And the best way to set up your teammates (and yourself) is to understand the foundations of spacing. Here are a few core principals to keep in mind: Perimeter players should avoid clogging the floor inside the three-point arc and stay more than ten feet apart from each other, except when screening or cutting around a teammate. If your teammate dribble-drives, clear out of their way and fill an open spot. Always be ready for the assist. If you’re staying still for more than a few seconds, something is wrong. Movement helps the flow of the offense. When in doubt, make cuts, set away screens, pop out for a shot, or fill the open space that your teammate left behind. On defense, keep your arms wide and remain in an athletic stance so you can better keep track of and react to your opponent’s moves. Understand the angles of where to pass and where help defense might come from. Be aware of where the ball is and move proactively to position yourself for rebounds, help defense, and opportunities on offense. Perfect your fundamentals Great players never stop working on fundamentals. Make your shooting, dribbling, and footwork automatic—and you’re free to focus on positioning, team dynamics, and elevating your court awareness. Erica Wheeler, a point guard for the LA Sparks, uses these shooting drills to make sure she’s fast, mentally focused, and maintains correct form in high-pressure moments. “You have to train your mind. And how do you train your mind? Consistently doing something the same way and doing it harder and harder and getting better and better. With time you become more talented because you become more consistent,” she explains. Ball-handling requires the same mindset, says Wheeler, who is known as one of the league’s top ball handlers. These dribbling drills will help you dial in your speed and precision so that you can focus fully on executing with the ball. “The advice I'd give to anybody that's trying to really lock in and be a basketball player is to use this ball,” says Wheeler. By putting all your focus on the ball and how you’re handling it, you can block out worry and hesitation to make your perfect play: “When you fully lock in and want to be better and want to be great, this ball can really do that for you.”

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What Is Basketball IQ? Improving Your Game Through Intention

Improve your basketball intelligence with expert tips on situational awareness, court vision, spacing, and mental training to elevate your game performance.

<p>Maybe you’re all about carving down the slopes at top speed. Or perhaps your idea of a perfect day is gliding across a serene cross-country trail. Whatever your pace or terrain, wearing the right ski attire can mean the difference between enjoying the mountain or heading back to the lodge early.</p><p>To help you gear up, we turned to adidas employee and ski expert <a class="gl-link" href="https://www.instagram.com/mac.skiandsnowboardteam">Jack Egan</a> for his top tips on what to wear while skiing. Not only has he been coaching freeride skiing for the last 10 years, Jack also spent a decade racing competitively on the North American Ski Circuit. In other words, he knows snow—and exactly how to dress for it.</p><h2>FIRST THINGS FIRST: BUILD YOUR LAYERING SYSTEM</h2><p>Both cross-country and downhill skiing start with the same foundation: smart layering. &nbsp;How much warmth and breathability you need will depend on which activity you choose, but either way, you’ll want to gear up with some version of these three layers:</p><figure class="image"><img style="aspect-ratio:1300/1000;" src="https://brand.assets.adidas.com/image/upload/v1764014276/edi_fw25_whattowearskiing_1_blog_image_b909059513.jpg" width="1300" height="1000"></figure><h3>Base Layer</h3><p>Your <a class="gl-link" href="https://www.adidas.com/us/base_layer-outdoor">base layer</a> sits closest to your skin, wicking away sweat and helping to regulate your body temperature so you don’t overheat or get chilled. This is your most versatile layer, because you can wear it for a wide range of activities.</p><p>“My base layers are always the same whether I’m downhill or cross-country skiing,” said Jack. “It’s the layers I wear on top that really vary depending on the activity or conditions.”</p><p>Materials matter, he added. “Cotton is an absolute no-no, because the moment it gets wet, it’s not going to keep you warm.” Instead, look for wool or synthetic fabrics that manage moisture and dry fast. The <a class="gl-link" href="https://www.adidas.com/us/terrex-skiing">Terrex Multi Synthetic Top</a> and <a class="gl-link" href="https://www.adidas.com/us/terrex-skiing">Tights</a> are both a great option; so is the <a class="gl-link" href="https://www.adidas.com/us/terrex-skiing">Terrex Xperior Climacool+ Long Sleeve Tee</a>.</p><h3>Mid Layer</h3><p>Your <a class="gl-link" href="https://www.adidas.com/us/skiing-staying_warm">mid layer</a> adds warmth between your base and outer layers—but how much insulation you need depends on your activity. Downhill skiers tend to reach for fleece or lightweight puffers for extra heat, while cross-country skiers do better with lighter, more breathable layers that let body heat escape as they move.</p><figure class="image"><img style="aspect-ratio:1300/1000;" src="https://brand.assets.adidas.com/image/upload/v1764014308/edi_fw25_whattowearskiing_2_blog_image_38dcd8f894.jpg" width="1300" height="1000"></figure><h3>Outer Layer</h3><p>Your <a class="gl-link" href="https://www.adidas.com/us/skiing-staying_dry">outer layer</a> stands between you and the elements. &nbsp;Downhill skiers should opt for waterproof, insulated jackets to block wind, water, and cold during long lift rides and fast descents. On the flip side, cross-country skiers will want to go for a minimal shell to prevent overheating on the trail.</p><p>Even if you don't wear all three layers at the outset, it's a good idea to take them along on every outing. You can always shed layers as you warm up, but you can’t add layers that you left at home.</p><h2>WHAT TO WEAR DOWNHILL SKIING</h2><p>Wind and snow are your two biggest factors when it comes to dressing for downhill skiing, said Jack. “You’re going to be spending part of your day just sitting on the chairlift getting blasted by the elements, so you need to really focus on warmth and weather protection.”</p><p>To gear up for a day on the slopes, start with your wicking base layer, add a warm fleece or down midlayer, then top it all off with a technical ski jacket like the <a class="gl-link" href="https://www.adidas.com/us/terrex-skiing">Terrex Xperior Hybrid Primeknit Climaproof+ Jacket.</a> The waterproof construction locks out storms, while a snow skirt and heat seal cuffs keep cold air and powder from sneaking in. To make sure you’ve got the fit dialed, check out our guide: <a class="gl-link" href="https://www.adidas.com/us/blog/794123-how-should-a-winter-jacket-fit">How a Winter Jacket Should Fit</a>.</p><figure class="image"><img style="aspect-ratio:1300/1000;" src="https://brand.assets.adidas.com/image/upload/v1764014333/edi_fw25_whattowearskiing_3_blog_image_746822f106.jpg" width="1300" height="1000"></figure><h3>Pants</h3><p>When you’re skiing downhill, your legs do most of the work—so your pants need to move with you while keeping out wind, snow, and sleet. Look for durable, waterproof ski pants—and if you’re going to be skiing in deep powder, you can’t go wrong with <a class="gl-link" href="https://www.adidas.com/us/terrex-skiing">Terrex Hybrid Primeknit Climaproof+ Bibs</a>.</p><p>“Bibs are great because they protect you from any snow that might creep under your jacket,” Jack said. “They also provide another layer of insulation around your core, which is really nice.”</p><figure class="image"><img style="aspect-ratio:1300/1000;" src="https://brand.assets.adidas.com/image/upload/v1764014356/edi_fw25_whattowearskiing_4_blog_image_9a260874ac.jpg" width="1300" height="1000"></figure><h3>Accessories</h3><p><a class="gl-link" href="https://www.adidas.com/us/outdoor-accessories">Accessories</a> play a big role in keeping you safe on the slopes, and protecting your head takes top priority. “You 100% have to wear a helmet,” said Jack. “It’s not cool to wear not wear a helmet.”</p><p>Next up, goggles. High-speed descents mean constant exposure to wind and blowing powder, which can strain your eyes and impact visibility. Choose lenses with UV protection, and make sure they fit over your helmet and glasses if you wear them.</p><p>Cotton socks have no place in your ski boots. Moisture-wicking, lightly cushioned ski socks like the <a class="gl-link" href="https://www.adidas.com/us/terrex-skiing">Terrex Merino Crew Sock</a> will keep your feet warm and dry without bunching or slipping.</p><p>To protect your face and neck from the cold, wear a neck gaiter like the <a class="gl-link" href="https://www.adidas.com/us/terrex-skiing">Terrex Merino Neck Gaiter</a> to block frigid wind. And complete your setup with a pair of well-insulated waterproof gloves.</p><h2>WHAT TO WEAR CROSS-COUNTRY SKIING</h2><p>To prepare for a day of cross-country skiing, it’s important to remember that you’re dressing for a serious aerobic workout. You'll warm up quickly as you move, so leave the heavy layers at home, Jack advised. “Otherwise, you’ll overheat right away—and in the backcountry, you won’t have anywhere to ditch extra clothing.”</p><p>Instead, keep it minimal. A base layer and fleece vest or softshell jacket should be all you need to keep your core warm—for a little added protection, Jack also likes wearing a lightweight running jacket over a fleece midlayer. “It’s a phenomenal way to block the wind and keep heat in,” he explained.</p><h3>Pants</h3><p>According to Jack, cross-country ski pants should prioritize breathability and freedom of movement over heavy insulation. “If it’s not pouring rain or dumping snow, technical soft-shell pants are going to work great,” he said. Look for a pair with plenty of stretch, and don’t go too roomy—a snugger fit will move with you better as you kick and glide. &nbsp;</p><figure class="image"><img style="aspect-ratio:1300/1000;" src="https://brand.assets.adidas.com/image/upload/v1764014381/edi_fw25_whattowearskiing_5_blog_image_a1c1cc5905.jpg" width="1300" height="1000"></figure><h3>Accessories</h3><p>No need for a helmet—a wool or synthetic beanie like the <a class="gl-link" href="https://www.adidas.com/us/terrex-skiing">Terrex Xploric Merino Beanie</a> or <a class="gl-link" href="https://www.adidas.com/us/terrex-skiing">Terrex Multi Beanie</a> is all you need for backcountry trails. And you can swap heavy ski goggles for UV-protective sunglasses to shield your eyes from glare and wind.</p><p>When it comes to your hands, you’ll want a lighter pair than you’d use on the slopes. “You’re going to be moving your hands more, so they’ll naturally stay warmer,” Jack pointed out. “You’ll also want more grip and dexterity for pole planting.”</p><p>No matter what kind of skier you are, the goal is always the same: stay comfortable, stay warm, and stay dry. With the right apparel, you can achieve all of the above and keep moving no matter what the mountain throws your way.</p><p>Of course, skiing isn’t the only way to <a class="gl-link" href="https://www.adidas.com/us/blog/966499-how-to-stay-active-in-the-winter">stay active in winter</a>. Snowboarders will want to check out our guide that covers <a class="gl-link" href="https://www.adidas.com/us/blog/what-to-wear-snowboarding-clothing-essentials-for-staying-warm">what to wear snowboarding</a>, and we’ve also got some great tips to help <a class="gl-link" href="https://www.adidas.com/us/blog/790954-what-to-wear-when-hiking-in-the-cold-your-essential-guide">hikers</a> and <a class="gl-link" href="https://www.adidas.com/us/blog/mastering-running-in-cold-weather-your-ultimate-guide">runners</a> stay safe and comfortable in the cold.&nbsp;</p>

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Maybe you’re all about carving down the slopes at top speed. Or perhaps your idea of a perfect day is gliding across a serene cross-country trail. Whatever your pace or terrain, wearing the right ski attire can mean the difference between enjoying the mountain or heading back to the lodge early. To help you gear up, we turned to adidas employee and ski expert Jack Egan for his top tips on what to wear while skiing. Not only has he been coaching freeride skiing for the last 10 years, Jack also spent a decade racing competitively on the North American Ski Circuit. In other words, he knows snow—and exactly how to dress for it. FIRST THINGS FIRST: BUILD YOUR LAYERING SYSTEM Both cross-country and downhill skiing start with the same foundation: smart layering. How much warmth and breathability you need will depend on which activity you choose, but either way, you’ll want to gear up with some version of these three layers: Base Layer Your base layer sits closest to your skin, wicking away sweat and helping to regulate your body temperature so you don’t overheat or get chilled. This is your most versatile layer, because you can wear it for a wide range of activities. “My base layers are always the same whether I’m downhill or cross-country skiing,” said Jack. “It’s the layers I wear on top that really vary depending on the activity or conditions.” Materials matter, he added. “Cotton is an absolute no-no, because the moment it gets wet, it’s not going to keep you warm.” Instead, look for wool or synthetic fabrics that manage moisture and dry fast. The Terrex Multi Synthetic Top and Tights are both a great option; so is the Terrex Xperior Climacool+ Long Sleeve Tee. Mid Layer Your mid layer adds warmth between your base and outer layers—but how much insulation you need depends on your activity. Downhill skiers tend to reach for fleece or lightweight puffers for extra heat, while cross-country skiers do better with lighter, more breathable layers that let body heat escape as they move. Outer Layer Your outer layer stands between you and the elements. Downhill skiers should opt for waterproof, insulated jackets to block wind, water, and cold during long lift rides and fast descents. On the flip side, cross-country skiers will want to go for a minimal shell to prevent overheating on the trail. Even if you don't wear all three layers at the outset, it's a good idea to take them along on every outing. You can always shed layers as you warm up, but you can’t add layers that you left at home. WHAT TO WEAR DOWNHILL SKIING Wind and snow are your two biggest factors when it comes to dressing for downhill skiing, said Jack. “You’re going to be spending part of your day just sitting on the chairlift getting blasted by the elements, so you need to really focus on warmth and weather protection.” To gear up for a day on the slopes, start with your wicking base layer, add a warm fleece or down midlayer, then top it all off with a technical ski jacket like the Terrex Xperior Hybrid Primeknit Climaproof+ Jacket. The waterproof construction locks out storms, while a snow skirt and heat seal cuffs keep cold air and powder from sneaking in. To make sure you’ve got the fit dialed, check out our guide: How a Winter Jacket Should Fit. Pants When you’re skiing downhill, your legs do most of the work—so your pants need to move with you while keeping out wind, snow, and sleet. Look for durable, waterproof ski pants—and if you’re going to be skiing in deep powder, you can’t go wrong with Terrex Hybrid Primeknit Climaproof+ Bibs. “Bibs are great because they protect you from any snow that might creep under your jacket,” Jack said. “They also provide another layer of insulation around your core, which is really nice.” Accessories Accessories play a big role in keeping you safe on the slopes, and protecting your head takes top priority. “You 100% have to wear a helmet,” said Jack. “It’s not cool to wear not wear a helmet.” Next up, goggles. High-speed descents mean constant exposure to wind and blowing powder, which can strain your eyes and impact visibility. Choose lenses with UV protection, and make sure they fit over your helmet and glasses if you wear them. Cotton socks have no place in your ski boots. Moisture-wicking, lightly cushioned ski socks like the Terrex Merino Crew Sock will keep your feet warm and dry without bunching or slipping. To protect your face and neck from the cold, wear a neck gaiter like the Terrex Merino Neck Gaiter to block frigid wind. And complete your setup with a pair of well-insulated waterproof gloves. WHAT TO WEAR CROSS-COUNTRY SKIING To prepare for a day of cross-country skiing, it’s important to remember that you’re dressing for a serious aerobic workout. You'll warm up quickly as you move, so leave the heavy layers at home, Jack advised. “Otherwise, you’ll overheat right away—and in the backcountry, you won’t have anywhere to ditch extra clothing.” Instead, keep it minimal. A base layer and fleece vest or softshell jacket should be all you need to keep your core warm—for a little added protection, Jack also likes wearing a lightweight running jacket over a fleece midlayer. “It’s a phenomenal way to block the wind and keep heat in,” he explained. Pants According to Jack, cross-country ski pants should prioritize breathability and freedom of movement over heavy insulation. “If it’s not pouring rain or dumping snow, technical soft-shell pants are going to work great,” he said. Look for a pair with plenty of stretch, and don’t go too roomy—a snugger fit will move with you better as you kick and glide. Accessories No need for a helmet—a wool or synthetic beanie like the Terrex Xploric Merino Beanie or Terrex Multi Beanie is all you need for backcountry trails. And you can swap heavy ski goggles for UV-protective sunglasses to shield your eyes from glare and wind. When it comes to your hands, you’ll want a lighter pair than you’d use on the slopes. “You’re going to be moving your hands more, so they’ll naturally stay warmer,” Jack pointed out. “You’ll also want more grip and dexterity for pole planting.” No matter what kind of skier you are, the goal is always the same: stay comfortable, stay warm, and stay dry. With the right apparel, you can achieve all of the above and keep moving no matter what the mountain throws your way. Of course, skiing isn’t the only way to stay active in winter. Snowboarders will want to check out our guide that covers what to wear snowboarding, and we’ve also got some great tips to help hikers and runners stay safe and comfortable in the cold.

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From Downhill to Cross Country, Here’s What to Wear Skiing

From alpine slopes to cross-country trails, learn how to dress for skiing from a professional ski coach so you can gear up for every type of day on the snow.   

<h2>When it Comes to Pilates, You’ve Got Options</h2><p>From the minimal setup of mat sessions to the resistance-powered burn of reformer classes, each approach offers a different way to challenge your body and unlock core strength you never knew you had. Join us as we explore the differences between reformer Pilates vs. mat—but first, let’s meet the man behind the workout.</p><h2>The Pilates Origin Story</h2><p>Long before it became a global fitness phenomenon, Pilates was a grassroots form of physical therapy created by circus performer and boxer Joseph Pilates in the 1920s. To help build <a class="gl-link" href="https://www.adidas.com/us/blog/976826-what-is-mobility-training">mobility</a> and <a class="gl-link" href="https://www.adidas.com/us/blog/952371-functional-strength-training-everything-you-need-to-know">functional strength</a>, he developed a series of low-impact floor exercises that could be used to stretch and strengthen the body. Eventually, Joseph leveled up these exercises with unlikely props like bed springs and beer keg rings to create the earliest version of a Pilates reformer machine. &nbsp;</p><p>Today, the method he created has evolved into two distinct types of Pilates: mat and reformer. Both are designed to build core strength and <a class="gl-link" href="https://www.adidas.com/us/blog/1038168-increase-your-flexibility-with-these-7-exercises">flexibility</a>—both also build a serious mind-body connection that will leave you feeling strong, <a class="gl-link" href="https://www.adidas.com/us/blog/897275-how-to-improve-balance-8-exercises-for-balance-and-stability">balanced</a>, and energized. &nbsp;</p><p>While they’re rooted in the same principles, mat and reformer Pilates offer very different experiences. Let’s dig into each format so you can decide on the one that’s right for you.</p><figure class="image"><img style="aspect-ratio:1300/1700;" src="https://brand.assets.adidas.com/image/upload/v1763154207/edi_fw25_Matv_Reformer_Pilates_1_blog_image_98b17a5a14.jpg" width="1300" height="1700"></figure><h2><br>What is Mat Pilates?</h2><p>Mat Pilates is the most classic form of Pilates—and closest to what Joseph Pilates envisioned more than a century ago. Using only your body weight for resistance, mat work challenges you to stabilize and support your body through each exercise, making it a powerful way to build foundational strength.</p><p>In a typical mat class, you’ll flow through a series of controlled movements that primarily target your core. Expect plenty of floor-based exercises like roll-ups, glute bridges, and planks, all done at a slow and intentional pace to maximize form and muscle activation. &nbsp;</p><h3>Benefits of mat Pilates:</h3><ul><li>It builds serious core strength—and we’re not just talking abs. Your core includes muscles in your hips, glutes, back, and pelvic floor. These deep core muscles work together to support your spine and help you stand taller. &nbsp;</li><li>Mat-based classes are an ideal entry point for beginners because they teach the fundamentals of Pilates movements and techniques. By focusing on the basics, you’ll create a solid foundation of knowledge that will allow you to work out with better form during both Pilates and non-Pilates workouts. &nbsp;</li><li>The beauty of mat Pilates is its accessibility. Like the name implies, all you need is a mat to get started, eliminating the need for heavy or expensive equipment. &nbsp;</li></ul><h3>Potential drawbacks:</h3><ul><li>Mat classes stick to the basics, often incorporating the same foundational moves. Without equipment to mix things up, the workouts can feel repetitive and less challenging over time. &nbsp;</li><li>Because mat-based classes are typically done at home or in larger classes, you won’t get as much instructor support as you would in a smaller reformer class. Without that close guidance, it can be easy to slip into improper form—which can lead to discomfort or injury. &nbsp;</li><li>Mat classes rely mostly on body weight, so they don’t offer the same level of resistance that you’d find on a reformer machine. That can make it harder to build full-body strength.</li></ul><figure class="image"><img style="aspect-ratio:1300/1700;" src="https://brand.assets.adidas.com/image/upload/v1763154234/edi_fw25_Matv_Reformer_Pilates_2_blog_image_40fce99d70.jpg" width="1300" height="1700"></figure><h2><br>What is Reformer Pilates?</h2><p>This more modern approach to Pilates incorporates all the benefits of mat Pilates and then some. It’s performed on a machine called a reformer that does just that—reform your body into a stronger, more flexible state. &nbsp;</p><p>In a typical reformer class, expect to move through a series of slow, controlled exercises that target a wider range of muscles than mat-based classes. Your instructor will cue you through each movement, adjusting the spring tension and equipment setup to match your skill level and goals. For added stability on the machine, many instructors recommend wearing grip socks to prevent slipping and help you maintain proper form. &nbsp;</p><p>If you've never seen a reformer machine before, coming face-to-face with one can feel intimidating at first. What’s with all those straps and loops? And why does it look like a cross between a workout bench and a rowing machine? It might seem complicated, but once you understand the mechanics of it all, you’ll find it’s surprisingly easy to use. &nbsp;</p><figure class="image"><img style="aspect-ratio:1300/1700;" src="https://brand.assets.adidas.com/image/upload/v1763154261/edi_fw25_Matv_Reformer_Pilates_3_blog_image_f34a8fc409.jpg" width="1300" height="1700"></figure><h2><br>Know Your Reformer</h2><h3>Carriage&nbsp;&nbsp;&nbsp;&nbsp;</h3><p>A flat surface that glides along the frame where you can sit, stand, kneel, or lay down. Pushing off on the footbar or pulling on the ropes will move the carriage smoothly along the rails. &nbsp;</p><h3>Foot bar</h3><p>Located at the end of the reformer, you’ll push off this adjustable bar to move the carriage and start an exercise. Many footbars are adjustable to better accommodate your individual height, weight, and level of strength. &nbsp;</p><h3>Springs</h3><p>These create different levels of resistance with the ability to adjust it depending on your goals and comfort. You can use a single spring or a combination of springs to adjust each exercise. &nbsp;</p><h3>Straps</h3><p>These provide various exercise options and guide your movement with control and precision. Straps can be connected to loops or handles to help customize the grip and movement for a given exercise.</p><h3>Benefits of Reformer Pilates:</h3><ul><li>Reformer classes are typically smaller, which means instructors can give you more one-on-one attention. That extra guidance helps you refine your form and get the most out of every movement. &nbsp;</li><li>The reformer supports your body through every move, making it ideal for injury rehabilitation. By reducing stress on your joints, it lets you safely isolate muscles, improve strength, and restore balance at your own pace. &nbsp;</li><li>The reformer machine levels up the difficulty and pushes your body beyond what a mat class can. That added resistance activates more muscles and turns every session into a true full-body workout.</li></ul><h3>Potential drawbacks: &nbsp;</h3><ul><li>Because of the specialized equipment and smaller class sizes, reformer sessions typically cost more than mat-based classes.</li><li>You’ll be faced with a greater learning curve as you figure out the reformer’s moving parts and precise alignment. &nbsp;</li><li>Not every studio offers reformer Pilates, and access often depends on your location. You may need to travel farther—or book ahead—to find a spot in class, especially during peak hours. &nbsp; &nbsp;</li></ul><h2><br>So, Which Format is Right for You?</h2><p>The short answer is...it depends. Deciding between mat and reformer classes really comes down to understanding your priorities. As you weigh the pros and cons, consider the following factors: &nbsp;</p><h2>GOALS</h2><ul><li>Mat: If you want to build a strong foundation, improve flexibility, and master core control, mat Pilates is a smart place to start.</li><li>Reformer: If your focus is on gaining strength, power, and full-body conditioning, reformer Pilates can help you get there faster with added resistance.</li></ul><h2><br>BUDGET</h2><ul><li>Mat: Classes are typically more affordable—so if cost is a concern, start on the mat and consider adding occasional reformer sessions as you progress.</li><li>Reformer: Classes tend to cost more due to the specialized machines and smaller class sizes.</li></ul><h2><br>ACCESSIBILITY</h2><ul><li>Mat: Can be done anytime, anywhere—at home, in a studio, or while traveling.</li><li>Reformer: Requires access to a studio with reformer equipment and classes usually need to be booked in advance.</li></ul><h2><br>FITNESS</h2><ul><li>Mat: If you’re new to Pilates, beginner-friendly mat classes are the way to go.</li><li>Reformer: For those who have mastered the fundamentals, reformer classes are a great way to level up your workout.&nbsp;</li></ul><p>Wherever you start—on the mat or on the reformer—choose the option that best aligns with how you like to move and what your body needs right now. &nbsp;Because in the end, the best Pilates practice is the one that keeps you coming back.</p><p>If you’re looking to build strength beyond your Pilates practice, try this 20-minute <a class="gl-link" href="https://www.adidas.com/us/blog/608950-strength-training-at-home-a-20minute-abs-and-arms-workout-for-women-with-sharika-nelvis">abs and arms workout</a> that you can do at home with just one set of dumbbells. And to help your body recover between classes, be sure to check out this great article about <a class="gl-link" href="https://www.adidas.com/us/blog/654005-how-to-use-a-foam-roller-10-moves-for-maximum-recovery">how to use a foam roller</a>. &nbsp;</p><p><i>Illustrations by Stevie Bolds&nbsp;</i></p>

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When it Comes to Pilates, You’ve Got Options From the minimal setup of mat sessions to the resistance-powered burn of reformer classes, each approach offers a different way to challenge your body and unlock core strength you never knew you had. Join us as we explore the differences between reformer Pilates vs. mat—but first, let’s meet the man behind the workout. The Pilates Origin Story Long before it became a global fitness phenomenon, Pilates was a grassroots form of physical therapy created by circus performer and boxer Joseph Pilates in the 1920s. To help build mobility and functional strength, he developed a series of low-impact floor exercises that could be used to stretch and strengthen the body. Eventually, Joseph leveled up these exercises with unlikely props like bed springs and beer keg rings to create the earliest version of a Pilates reformer machine. Today, the method he created has evolved into two distinct types of Pilates: mat and reformer. Both are designed to build core strength and flexibility—both also build a serious mind-body connection that will leave you feeling strong, balanced, and energized. While they’re rooted in the same principles, mat and reformer Pilates offer very different experiences. Let’s dig into each format so you can decide on the one that’s right for you. What is Mat Pilates? Mat Pilates is the most classic form of Pilates—and closest to what Joseph Pilates envisioned more than a century ago. Using only your body weight for resistance, mat work challenges you to stabilize and support your body through each exercise, making it a powerful way to build foundational strength. In a typical mat class, you’ll flow through a series of controlled movements that primarily target your core. Expect plenty of floor-based exercises like roll-ups, glute bridges, and planks, all done at a slow and intentional pace to maximize form and muscle activation. Benefits of mat Pilates: It builds serious core strength—and we’re not just talking abs. Your core includes muscles in your hips, glutes, back, and pelvic floor. These deep core muscles work together to support your spine and help you stand taller. Mat-based classes are an ideal entry point for beginners because they teach the fundamentals of Pilates movements and techniques. By focusing on the basics, you’ll create a solid foundation of knowledge that will allow you to work out with better form during both Pilates and non-Pilates workouts. The beauty of mat Pilates is its accessibility. Like the name implies, all you need is a mat to get started, eliminating the need for heavy or expensive equipment. Potential drawbacks: Mat classes stick to the basics, often incorporating the same foundational moves. Without equipment to mix things up, the workouts can feel repetitive and less challenging over time. Because mat-based classes are typically done at home or in larger classes, you won’t get as much instructor support as you would in a smaller reformer class. Without that close guidance, it can be easy to slip into improper form—which can lead to discomfort or injury. Mat classes rely mostly on body weight, so they don’t offer the same level of resistance that you’d find on a reformer machine. That can make it harder to build full-body strength. What is Reformer Pilates? This more modern approach to Pilates incorporates all the benefits of mat Pilates and then some. It’s performed on a machine called a reformer that does just that—reform your body into a stronger, more flexible state. In a typical reformer class, expect to move through a series of slow, controlled exercises that target a wider range of muscles than mat-based classes. Your instructor will cue you through each movement, adjusting the spring tension and equipment setup to match your skill level and goals. For added stability on the machine, many instructors recommend wearing grip socks to prevent slipping and help you maintain proper form. If you've never seen a reformer machine before, coming face-to-face with one can feel intimidating at first. What’s with all those straps and loops? And why does it look like a cross between a workout bench and a rowing machine? It might seem complicated, but once you understand the mechanics of it all, you’ll find it’s surprisingly easy to use. Know Your Reformer Carriage A flat surface that glides along the frame where you can sit, stand, kneel, or lay down. Pushing off on the footbar or pulling on the ropes will move the carriage smoothly along the rails. Foot bar Located at the end of the reformer, you’ll push off this adjustable bar to move the carriage and start an exercise. Many footbars are adjustable to better accommodate your individual height, weight, and level of strength. Springs These create different levels of resistance with the ability to adjust it depending on your goals and comfort. You can use a single spring or a combination of springs to adjust each exercise. Straps These provide various exercise options and guide your movement with control and precision. Straps can be connected to loops or handles to help customize the grip and movement for a given exercise. Benefits of Reformer Pilates: Reformer classes are typically smaller, which means instructors can give you more one-on-one attention. That extra guidance helps you refine your form and get the most out of every movement. The reformer supports your body through every move, making it ideal for injury rehabilitation. By reducing stress on your joints, it lets you safely isolate muscles, improve strength, and restore balance at your own pace. The reformer machine levels up the difficulty and pushes your body beyond what a mat class can. That added resistance activates more muscles and turns every session into a true full-body workout. Potential drawbacks: Because of the specialized equipment and smaller class sizes, reformer sessions typically cost more than mat-based classes. You’ll be faced with a greater learning curve as you figure out the reformer’s moving parts and precise alignment. Not every studio offers reformer Pilates, and access often depends on your location. You may need to travel farther—or book ahead—to find a spot in class, especially during peak hours. So, Which Format is Right for You? The short answer is...it depends. Deciding between mat and reformer classes really comes down to understanding your priorities. As you weigh the pros and cons, consider the following factors: GOALS Mat: If you want to build a strong foundation, improve flexibility, and master core control, mat Pilates is a smart place to start. Reformer: If your focus is on gaining strength, power, and full-body conditioning, reformer Pilates can help you get there faster with added resistance. BUDGET Mat: Classes are typically more affordable—so if cost is a concern, start on the mat and consider adding occasional reformer sessions as you progress. Reformer: Classes tend to cost more due to the specialized machines and smaller class sizes. ACCESSIBILITY Mat: Can be done anytime, anywhere—at home, in a studio, or while traveling. Reformer: Requires access to a studio with reformer equipment and classes usually need to be booked in advance. FITNESS Mat: If you’re new to Pilates, beginner-friendly mat classes are the way to go. Reformer: For those who have mastered the fundamentals, reformer classes are a great way to level up your workout. Wherever you start—on the mat or on the reformer—choose the option that best aligns with how you like to move and what your body needs right now. Because in the end, the best Pilates practice is the one that keeps you coming back. If you’re looking to build strength beyond your Pilates practice, try this 20-minute abs and arms workout that you can do at home with just one set of dumbbells. And to help your body recover between classes, be sure to check out this great article about how to use a foam roller. Illustrations by Stevie Bolds

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Mat vs. Reformer Pilates: Benefits and Picking Your Style

Can’t decide between mat or reformer Pilates classes? We’ve got your back (and core). This handy guide will help you choose the format that’s right for you.

Mat vs. Reformer Pilates: Benefits and Picking Your Style 

<figure class="media"><div data-oembed-url="https://www.youtube.com/watch?v=FopYMPYmcuU"><div style="position: relative; padding-bottom: 100%; height: 0; padding-bottom: 56.2493%;"><iframe src="https://www.youtube.com/embed/FopYMPYmcuU" style="position: absolute; width: 100%; height: 100%; top: 0; left: 0;" frameborder="0" allow="autoplay; encrypted-media" allowfullscreen=""></iframe></div></div></figure><p><br>Some people call it a bad shot. Others say it’s the most unstoppable move in basketball. Love it or hate it, the step-back jumper is an essential tool for players at every level. When done correctly, it creates the one thing every scorer craves: space.</p><p>A well-timed step back doesn’t just get you out of a jam — it opens the floor, takes the defender out of position, and sets up a clean look at the basket. And no one has mastered this art quite like James Harden, whose signature step back has become one of the defining moves of the modern game.</p><figure class="image"><img style="aspect-ratio:1578/1886;" src="https://brand.assets.adidas.com/image/upload/v1761762193/James_Dribbling_7baeda4b5e.png" width="1578" height="1886"></figure><h2><br>WHAT MAKES THE STEP BACK SO EFFECTIVE?</h2><p>When you’re creating off the dribble, you need ways to beat defenders who play you tight. Driving to the rim isn’t always an option, especially against taller, quicker players. That’s where the step back comes in.</p><p>The beauty of this move is in the deception. You draw your defender in — sometimes even lulling them to sleep — and then explode backward into space. Suddenly, instead of a hand in your face, you’ve got a clean shot with balance and rhythm. It’s part footwork, part timing, and all confidence.</p><p>And the versatility is what makes it special. Whether you’re a smaller guard looking to get a jumper over long arms, or a bigger player creating separation before a drive, the step back works across positions.</p><figure class="image"><img style="aspect-ratio:1280/1600;" src="https://brand.assets.adidas.com/image/upload/v1761769415/Ray_Dribbling_4990a752b8.jpg" width="1280" height="1600"></figure><h2><br>WHY YOU NEED THE STEP BACK IN YOUR BAG</h2><p>Here’s the truth: not every possession goes as planned. Plays break down, the shot clock winds low, and you need a move that can generate offense on its own. That’s why the step back is so valuable.</p><p><strong>Against taller defenders:</strong> It creates room where there usually isn’t any.</p><p><strong>In isolation situations: </strong>It’s a reliable go-to when other options are gone.</p><p><strong>As a scoring threat:</strong> Once defenders know you can step back, they play you differently, which opens up blow-bys and kick-outs for teammates.</p><p>In other words, the step back isn’t just about taking a tough shot — it’s about giving yourself more ways to score and keeping defenders guessing.</p><figure class="image"><img style="aspect-ratio:3840/2160;" src="https://brand.assets.adidas.com/image/upload/v1760649377/K_7650471c5d.jpg" width="3840" height="2160"></figure><h2><br>BREAKING DOWN HARDEN’S SIGNATURE STEP BACK</h2><p>James Harden is the blueprint. Left-handed, creative, and fearless, he’s used the step back to score thousands of points and carve out a reputation as one of the best offensive players in the pro leagues. Here’s how he does it.</p><h3>1. SET THE STAGE &nbsp;</h3><p>Harden often starts with a between-the-legs dribble, probing toward the defender. This keeps the defender honest because from that position, he has three options: drive left, cross back right, or pull into the step back.</p><h3>2. ATTACK THE LOW FOOT &nbsp;</h3><p>Defenders usually shade Harden to his left, dropping their right foot. Instead of attacking the top foot, Harden targets the low one. That makes the defender’s slide slower and keeps multiple options open.</p><h3>3. SELL THE DRIVE &nbsp;</h3><p>By leaning his shoulders and showing his eyes toward the basket, Harden convinces the defender that he’s about to explode downhill. This is where the trap is set.</p><h3>4. EXPLODE BACKWARD &nbsp;</h3><p>In one motion, Harden plants and launches himself backward into space. The defender is still sliding forward, while Harden is calmly rising for a jumper.</p><h3>5. BALANCE AND RELEASE &nbsp;</h3><p>The real secret isn’t just the footwork — it’s the balance. Harden stays square, keeps his shooting hand under the ball, and elevates into a fluid motion. The result: a clean, uncontested shot.</p><h2>IS IT A BAD SHOT?</h2><p>The biggest debate around the step back is whether it’s a good or bad shot. The answer: it depends on when you use it.</p><p><strong>Bad shot:</strong> Pulling it right away, early in the shot clock, or when it’s heavily contested.</p><p><strong>Good shot:</strong> In late-clock situations, broken plays, or isolation sets where you’ve already forced the defender to respect other moves.</p><p>&nbsp;In the right hands, it’s not a “bad shot” at all — it’s a killer weapon. Harden proves that every night.</p><figure class="image"><img style="aspect-ratio:3840/2160;" src="https://brand.assets.adidas.com/image/upload/v1760649349/K2_1d457e68ae.jpg" width="3840" height="2160"></figure><h2><br>IS IT A TRAVEL?</h2><p>Another common question: is Harden’s step back a travel?</p><p><strong>In the pro leagues:</strong> No. The league’s rules allow a gather step before the move, which makes it legal.</p><p><strong>In high school:</strong> Yes, depending on how it’s executed. The rules are stricter, and certain variations would be called a travel.</p><p>That said, many players still pull it off at lower levels without getting whistled. The key is learning the footwork properly — if you’re clean with the gather and step, refs will let it go.</p><h2>THE COUNTERS THAT UNLOCK IT</h2><p>The step back doesn’t exist in isolation. What makes it dangerous is the threat of everything else you can do from the same setup. Harden’s brilliance comes from his mix of counters:</p><ul><li>Drive straight to the basket off the same between-the-legs dribble.</li><li>Cross over the opposite way when the defender cheats.</li><li>Step back into space when the defender overplays.</li></ul><p>By layering these options, you force defenders into a guessing game. If they play tight, you blow by. If they sag, you shoot. If they hesitate, you’re already gone.</p><h2>BRING IT INTO YOUR GAME</h2><p>You don’t need Harden’s handle or scoring record to make the step back work for you. With practice, it’s a move any player can add. Here’s how to start:</p><ol><li>Drill the footwork slowly — forward dribble, plant, step back, shoot.</li><li>Add it to your between-the-legs dribble so the move feels natural.</li><li>Practice balance and release, making sure you don’t lean back too far.</li><li>Mix it into scrimmages only after you’ve set up drives and crossovers.</li></ol><p>Remember: the step back isn’t just about the shot — it’s about creating space and options.</p><figure class="image"><img style="aspect-ratio:1570/1846;" src="https://brand.assets.adidas.com/image/upload/v1761762227/James_Hero_980c7511ce.png" width="1570" height="1846"></figure><h2><br>FINAL WORD</h2><p>The James Harden step back isn’t just a highlight move; it’s a masterclass in spacing, deception, and confidence. For years, defenders have known it’s coming — and still couldn’t stop it. &nbsp;</p><p>Whether you’re a guard trying to get shots over taller players, or a forward looking to stretch the floor, adding a step back to your game will change the way defenders guard you. Use it wisely, pair it with strong counters, and you’ll always have a way to create your own shot when the game slows down.</p><p>So, is it a bad shot? Not if you know when to use it. Is it a travel? Not if you master the footwork. One thing’s for sure: if it worked for James Harden, it can work for you.</p><p>Looking to take your basketball skills to the next level? Check out our other resources like <a class="gl-link" href="https://www.adidas.com/us/blog/605126-basketball-workouts-at-home-pro-training-tips">basketball workouts to do at home</a>, the adidas <a class="gl-link" href="https://www.adidas.com/us/blog/1092205-basketball-size-guide-for-all-ages">basketball size guide</a>, or <a class="gl-link" href="https://www.adidas.com/us/blog/605130-how-to-increase-vertical-jump-pro-tips-video">how to increase your vertical</a>. &nbsp;</p>

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Some people call it a bad shot. Others say it’s the most unstoppable move in basketball. Love it or hate it, the step-back jumper is an essential tool for players at every level. When done correctly, it creates the one thing every scorer craves: space. A well-timed step back doesn’t just get you out of a jam — it opens the floor, takes the defender out of position, and sets up a clean look at the basket. And no one has mastered this art quite like James Harden, whose signature step back has become one of the defining moves of the modern game. WHAT MAKES THE STEP BACK SO EFFECTIVE? When you’re creating off the dribble, you need ways to beat defenders who play you tight. Driving to the rim isn’t always an option, especially against taller, quicker players. That’s where the step back comes in. The beauty of this move is in the deception. You draw your defender in — sometimes even lulling them to sleep — and then explode backward into space. Suddenly, instead of a hand in your face, you’ve got a clean shot with balance and rhythm. It’s part footwork, part timing, and all confidence. And the versatility is what makes it special. Whether you’re a smaller guard looking to get a jumper over long arms, or a bigger player creating separation before a drive, the step back works across positions. WHY YOU NEED THE STEP BACK IN YOUR BAG Here’s the truth: not every possession goes as planned. Plays break down, the shot clock winds low, and you need a move that can generate offense on its own. That’s why the step back is so valuable. Against taller defenders: It creates room where there usually isn’t any. In isolation situations: It’s a reliable go-to when other options are gone. As a scoring threat: Once defenders know you can step back, they play you differently, which opens up blow-bys and kick-outs for teammates. In other words, the step back isn’t just about taking a tough shot — it’s about giving yourself more ways to score and keeping defenders guessing. BREAKING DOWN HARDEN’S SIGNATURE STEP BACK James Harden is the blueprint. Left-handed, creative, and fearless, he’s used the step back to score thousands of points and carve out a reputation as one of the best offensive players in the pro leagues. Here’s how he does it. 1. SET THE STAGE Harden often starts with a between-the-legs dribble, probing toward the defender. This keeps the defender honest because from that position, he has three options: drive left, cross back right, or pull into the step back. 2. ATTACK THE LOW FOOT Defenders usually shade Harden to his left, dropping their right foot. Instead of attacking the top foot, Harden targets the low one. That makes the defender’s slide slower and keeps multiple options open. 3. SELL THE DRIVE By leaning his shoulders and showing his eyes toward the basket, Harden convinces the defender that he’s about to explode downhill. This is where the trap is set. 4. EXPLODE BACKWARD In one motion, Harden plants and launches himself backward into space. The defender is still sliding forward, while Harden is calmly rising for a jumper. 5. BALANCE AND RELEASE The real secret isn’t just the footwork — it’s the balance. Harden stays square, keeps his shooting hand under the ball, and elevates into a fluid motion. The result: a clean, uncontested shot. IS IT A BAD SHOT? The biggest debate around the step back is whether it’s a good or bad shot. The answer: it depends on when you use it. Bad shot: Pulling it right away, early in the shot clock, or when it’s heavily contested. Good shot: In late-clock situations, broken plays, or isolation sets where you’ve already forced the defender to respect other moves. In the right hands, it’s not a “bad shot” at all — it’s a killer weapon. Harden proves that every night. IS IT A TRAVEL? Another common question: is Harden’s step back a travel? In the pro leagues: No. The league’s rules allow a gather step before the move, which makes it legal. In high school: Yes, depending on how it’s executed. The rules are stricter, and certain variations would be called a travel. That said, many players still pull it off at lower levels without getting whistled. The key is learning the footwork properly — if you’re clean with the gather and step, refs will let it go. THE COUNTERS THAT UNLOCK IT The step back doesn’t exist in isolation. What makes it dangerous is the threat of everything else you can do from the same setup. Harden’s brilliance comes from his mix of counters: Drive straight to the basket off the same between-the-legs dribble. Cross over the opposite way when the defender cheats. Step back into space when the defender overplays. By layering these options, you force defenders into a guessing game. If they play tight, you blow by. If they sag, you shoot. If they hesitate, you’re already gone. BRING IT INTO YOUR GAME You don’t need Harden’s handle or scoring record to make the step back work for you. With practice, it’s a move any player can add. Here’s how to start: Drill the footwork slowly — forward dribble, plant, step back, shoot. Add it to your between-the-legs dribble so the move feels natural. Practice balance and release, making sure you don’t lean back too far. Mix it into scrimmages only after you’ve set up drives and crossovers. Remember: the step back isn’t just about the shot — it’s about creating space and options. FINAL WORD The James Harden step back isn’t just a highlight move; it’s a masterclass in spacing, deception, and confidence. For years, defenders have known it’s coming — and still couldn’t stop it. Whether you’re a guard trying to get shots over taller players, or a forward looking to stretch the floor, adding a step back to your game will change the way defenders guard you. Use it wisely, pair it with strong counters, and you’ll always have a way to create your own shot when the game slows down. So, is it a bad shot? Not if you know when to use it. Is it a travel? Not if you master the footwork. One thing’s for sure: if it worked for James Harden, it can work for you. Looking to take your basketball skills to the next level? Check out our other resources like basketball workouts to do at home, the adidas basketball size guide, or how to increase your vertical.

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Create Space Instantly: How to Do the James Harden Step Back

Learn the James Harden step back—create space, stun defenders, and perfect the shot that made him one of basketball’s most unstoppable scorers. 

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