Complete Basketball Workout
In today’s game, if you’re not prioritizing your strength and conditioning combined with your skills workout then you are falling behind. To become a full-package player, you need to give yourself an edge by building your body physically and mentally. This complete basketball workout can help you get the competitive edge you need to become an elite-level basketball player.
Why You Need to Combine Basketball Strength and Skills Training
Strength training is one of the most effective ways to help build a strong physical and mental performance. There’s a saying that goes, “Your best ability is availability.” This means that if you are hurt then you can’t play, and when you can’t play you can’t perform on the basketball court.
Training smart and developing the optimal size, and strength can have a huge boost in your mental performance. This helps hoopers gain more confidence since they feel stronger, and faster on and off the court.
However, the priority should still be your basketball skills workout and strength training should complement your on-court training.
Here’s an example of how you can structure your on and off-court workouts.
Here’s The Complete Basketball Workout video.
Workout #1 – Day 1A: Max Effort Plyometrics & Lower Body Strength
- Warmup:
| 1. Activation | 2. Movement Prep | 3. Neural Prep |
| Bent Knee Calf Raise 1x8ea | WGS 1x8ea | Low Ankle Hop to Drop Squat 1×10 |
| Wall Standing Calf Raise 1×8 | Rotational Reverse Lunge 1x8ea | Low Ankle Hop To Split Drop 1×10 |
| Reverse Stepup 1x8ea | Lunge Matrix 1x3ea |
2. Max Effort Plyometrics
| Movements | Sets x Reps |
| A1. Ankle Jump – Quick Contact A2. Single Leg Ankle Hop (Hand on Hip) | 3x6ea |
| B1. Depth Box Jump | 3×5 |
3. Lower Body Strength
| Movements | Sets x Reps |
| C1. Back Squat | 3×6-10 (60-70%) |
| C2. Split Squat Iso Rotational Press | 3×6-8ea |
4. Accessory Strength Movements
| Movements | Sets x Reps |
| D1. Dumbbell Deadlift D2. Resistance Band Split Drop Rotational Press D3. Dumbbell Forward Lunge | 3×10 or 6ea |
Workout #2 – Day 1B: Finishing and Shooting
- Warmup
| Movements | Sets x Reps |
| Crossover Between The Legs In-Out Behind The Back | 2 x Sideline to Sideline |
| Mikan Drill Form Shooting Rhythm Through Pullup | 10 makes each finish 5makes at 5 spots 10 makes each side |
2. Finishing Drills
| Movements | Sets x Reps |
| Crossover Jab Behind The Back Shift Quarter Spin | 10 makes each hand and each side of the court |
3. Off-The-Dribble Shooting Drills
| Movements | Sets x Reps |
| Load Through Hesi Pullup Lateral Float Hesi Pullup Snatch Hesi Pullup | 10-20 makes each side |
This is an example of how you can structure your training day. The strength workout can be done in the morning and the skills workout can be done in the afternoon/evening. you can also switch the order depending on the difficulty and intensity of the workout sessions.
Hope this helps you!
If you want to follow a complete basketball program make sure you click here.
