Individual Basketball Workouts .pdf [2022]

By Drew Griffiths (BSc, MSc)

Get hench, jump higher, and move quicker on the basketball court, with this weight training program for basketball.

Ideally, you’re strength and workout should be periodised, with a variegated pre-season training program, for example, compared to in-season. The program shown here is a unstipulated one and should be modified equal to other worriedness levels and your own strengths and weaknesses.

Warm Up

Try and increase your soul temperature to stave injuries. Start with 5 to 10 minutes of steady state, low-impact cardio and then add some dynamic stretches and mobility exercises.

Before each set, perform 2 or 3 warm-up sets with a light weight surpassing working up to your “working sets”.

Plyometrics

Plyometrics are an spanking-new form of exercise for sports like basketball. They do however siphon a relatively upper risk of injury. So make sure your soul is warm and you are well rested the day before, surpassing attempting this type of explosive exercise.

Olympic Lifts

Along with plyometrics, Olympic lifts such as wipe and presses and snatches are spanking-new for developing power. They are highly technical however and moreover siphon a upper risk of injury. Instead, hex bar/trap bar jump and upper pulls have been included as they are relatively simple to perform, yet highly effective.

Rotator Mitten Exercises

Rotator mitten exercises can help prevent shoulder injuries by strengthening the muscles that help alimony the shoulder joint in place. This is important for injury prevention when playing basketball and when lifting weights.

Individual Basketball Workouts .pdf [2022] (Power, Strength, Speed)

Day 1

Day 3

Day 5

Look to transpiration the volume up during the off-season and reduce it slightly, perhaps training just 2 days a week during the season.

You can hands vary the exercises by using kettlebells for upper pulls, subtracting some resistance wreath exercises and waffly up the reps and weights. I like to alimony the first exercise the same for extended periods, to monitor progression and have some kind of progressive resistance.

Stretching

I would moreover suggest, stretching every day.

If you are stuck for time, “The World’s Greatest” stretch is a good all-rounder

Program Exercises

Some of the exercises in the program, are shown in the videos below:

Dumbell Floor Press

If you prefer barbell and barbell or dumbbell seat press, then finger self-ruling to replace the floor press. The only thing I don’t like well-nigh full or normal seat press, is the stress is can place on your shoulders, expressly if your form is a bit off. I personally like kettlebell floor press, considering it’s easier to grap the handle, which is once elevated off the floor slightly – it can be tricky with a dumbbell.

Medicine Ball Slams

Rotational Jumps

Backwards Walks

Nordic Curls

Band Assisted Lunges

This is for improving deceleration – you’re worthiness to slow lanugo quickly and transpiration direction.
I can’t find a video, but you want to nail a wreath to a point in front of you so that the wreath pulls you in the direction of the lunge, and you have to tenancy the descent surpassing pushing when to the starting position.

Tib Raises

Another unconfined exercise for deceleration and transpiration of direction speed.

Vertical Overhead Medicine Ball Throw

If you can do this standing next to a wall, it’s easier to reservation it. This is what I do (my weird functional workout on Instagram is shown here)

High Pulls

This exercise wants to be washed-up at speed. Momentum with the legs and then momentum then with the hips and pull up with the arms/hands.

Basketball Workout Plan PDF

Download Weight Training Program as a pdf:

Google Doc:

Other Basketball Workout FAQs

What is the weightier workout for basketball players?

If you were to segregate 1 workout, or type of workout, a spin training session including plyometrics would be optimal for basketball. A spin involving burpees, depth jumps, lateral bounds, printing ups, rope climbs or chin ups, planks, lunges, plyometric printing ups and sprints would be efficient and highly effective.

How many days a week should a basketball player workout?

In wing to basketball training sessions, 2 or 3 gym sessions is optimal. Usually 3 sessions in the off-season and 2 gym sessions during the basketball season.