Get hench, jump higher, and move quicker on the basketball court, with this weight training program for basketball.
Ideally, you’re strength and conditioning should be periodised, with a different pre-season training program, for example, compared to in-season. The program shown here is a general one and should be modified according to other activity levels and your own strengths and weaknesses.
Warm Up
Try and increase your body temperature to avoid 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 before working up to your “working sets”.
Plyometrics
Plyometrics are an excellent form of exercise for sports like basketball. They do however carry a relatively high risk of injury. So make sure your body is warm and you are well rested the day before, before attempting this type of explosive exercise.
Olympic Lifts
Along with plyometrics, Olympic lifts such as clean and presses and snatches are excellent for developing power. They are highly technical however and also carry a high risk of injury. Instead, hex bar/trap bar jump and high pulls have been included as they are relatively simple to perform, yet highly effective.
Rotator Cuff Exercises
Rotator cuff exercises can help prevent shoulder injuries by strengthening the muscles that help keep 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
ExerciseRepsSets
Dumbbell Floor Press10 (per arm)2
Plyometric Press Ups63
Medicine Ball Overhead Throws63
Medicine Ball Slams62
Chin Ups10 (or max)2
Multi-directional Lunges12 (total)2
Rotating Plyo Jumps62
Band resisted backward walks20 seconds3
Day 3
ExerciseRepsSets
Front Squat84
Depth Jumps62
One arm Row10 per arm2
Cable wood chops10 per side2
Hanging Leg RaisesMax2
Plank hold1 minute
Tib Raises102
Band Assisted Lunges10 (total)2
Day 5
ExerciseRepsSets
Hex Bar Jumps63
High Pulls63
Barbell Glute Bridges62
Lateral Bounds102
Cable crunches122
Nordic Hamstring CurlsMax2
Stretching
I would also 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
Medicine Ball Slams
Rotational Jumps
Backwards Walks
Nordic Curls
Band Assisted Lunges
This is for improving deceleration – you’re ability to slow down quickly and change direction.
I can’t find a video, but you want to attach a band to a point in front of you so that the band pulls you in the direction of the lunge, and you have to control the descent before pushing back to the starting position.
Tib Raises
Another great exercise for deceleration and change of direction speed.
Download Weight Training Program as a pdf:
Click to access basketball-weight-training-program.pdf
Google Doc: