Upperbody & Agility Workout For Basketball Players
Here’s an upperbody and agility workout for basketball players which is on Phase 1: Week 1 – Day 4 training session from my Basketball High Performance Program. The focus of this workout was building a solid base of upper body strength and a component of agility which is multidirectional speed, and conditioning for basketball players.
AM Training Session – Upperbody And Agility Workout
The first part of the workout is upper body strength. After your dynamic warmup, you will focus on strengthening your pulling and pushing movement.
Dynamic Warmup
Perform all these movements for 2 sets 8-10 reps.
- Plank Shouler Tap
- Bear Crawl Knee Tap
- Plank Lateral Walkouts
- Lunge T-Spine Rotation
- Inch Worms
- Lateral In-Out
- Forward In-Out
Upper Body Strength
Perform each movement with great technique.
- A1. Chinup Eccentric
- A2. Stability Ball Plank Saw
- B1. Dumbbell Neutral Grip Press
- B2. Banded Face Pull
Multidirectional Conditioning
- Sprint Shuffle Series
- Crossover Sprint
- Double Lateral Shuffle Sprint
Make sure you pay attention to the sets and reps in the video.
PM Training Session – On-Court Shooting Workout
The focus is on creating separation and shooting off the dribble.
- Double Fake Jab Pullup
- Toe Tap Crossover Pullup
- Through Misdirection Pullup
- Through Misdirection Side Step Hesi Pullup
If you have any questions, let me know in the comment section below!