Whether you’re looking to get back in shape for basketball, improve your vertical, improve your athleticism, or whatever, you can find what you need on basketball-tips-and-training.com. Here are some basketball workouts to help you out.
As I’m writing this, it’s early fall, so the basketball season is about to start for most schools. For that reason, I’ll start with these basketball workouts to help you get back in shape for basketball.
Get Back in Shape – Workouts for Basketball Players
Get back in shape with this 3 to 4-week basketball workout:
WEEK 1 – Days 1, 3 and 5
| Exercise | Sets | Reps/Time |
|---|---|---|
| Down and Back – Dribbling (right down, left back) | 2 | Twice Down and Back |
| Foot Fire | 3 | 30 Seconds |
| Zig-Zag Drill (Ball Handling) | 2 | Twice Down and Back |
| Line Jumps | 3 | 30 Seconds |
| Line Drill Sprints – Down and Back | 2 | 2 down and back |
| Rim Jumps | 2 | 12 (6 right reaches, 6 left) |
| Line Drill Sprints – Halfcourt-Back-Down-Back | 2 | 2 Full Cycles |
| Plank | 2 | 30 Seconds (or as long as possible) |
| Mountain Climber | 2 | 12 |
WEEK 1 – Days 2, 4 and 6
| Exercise | Sets | Reps/Time |
|---|---|---|
| Pushups | 3 | 12 |
| Dumbbell Swing | 2 | 12 (1 set each R & L) |
| Step Ups | 2 | 8 each leg (1 set = 16) |
| Dips | 3 | 10 |
| Lunges | 2 | 12 |
| Dumbell Rows | 2 | 12 each R & L |
| Body-Weight or Dumbell Squats | 3 | 12 |
| Back Raises | 3 | 10 |
WEEK 2 – Days 1, 3 and 5
| Exercise | Sets | Reps/Time |
|---|---|---|
| Down and Back – Dribbling (right down, left back) | 2 | Twice Down and Back |
| Foot Fire | 2 | 30 Seconds |
| Zig-Zag Drill (Ball Handling) | 2 | Twice Down and Back |
| Line Jumps | 2 | 30 Seconds |
| Line Drill Sprints – Down and Back | 2 | 2 down and back |
| Rim Jumps | 2 | 12 (6 right reaches, 6 left) |
| Line Drill Sprints – Halfcourt-Back-Down-Back | 2 | 2 Full Cycles |
| Plank | 2 | 30 Seconds (or as long as possible) |
| Mountain Climber | 2 | 12 |
| Line Drill Sprints – Suicides | 3 | Full Suicides |
| Russian Twists | 2 | 12 |
WEEK 2 – Days 2, 4 and 6
| Exercise | Sets | Reps/Time |
|---|---|---|
| Barbell Bench Press | 3 | 12 |
| Dumbbell Swing | 2 | 12 (1 set each R & L) |
| Step Ups | 2 | 8 each leg (1 set = 16) |
| Pullups (or assisted Pullups) | 2 | 8 |
| Lunges | 2 | 12 |
| Dips | 3 | 10 |
| Body-Weight or Dumbell Squats | 2 | 12 |
| Dumbell Rows | 2 | 12 each R & L |
| Back Raises | 2 | 10 |
| Swiss Ball Leg Curls | 2 | 10 |
| Calf Raises | 2 | 10 each R & L |
WEEKS 3 & 4 – Days 1, 3 and 5
| Exercise | Sets | Reps/Time |
|---|---|---|
| Down and Back – Dribbling (right down, left back) | 2 | Twice Down and Back |
| Foot Fire | 2 | 30 Seconds |
| Zig-Zag Drill (Ball Handling) | 2 | Twice Down and Back |
| Line Jumps | 2 | 30 Seconds |
| Line Drill Sprints – Down and Back | 2 | 2 down and back |
| Rim Jumps | 2 | 12 (6 right reaches, 6 left) |
| Defensive Figure 8 | 2 | Complete Figure 8 |
| Line Drill Sprints – Halfcourt-Back-Down-Back | 2 | 2 Full Cycles |
| Plank | 2 | 30 Seconds (or as long as possible) |
| Mountain Climber | 2 | 12 |
| Line Drill Sprints – Suicides | 3 | Full Suicides |
| Russian Twists | 2 | 12 |
| Side Planks | 1 | 30 Seconds each side |
WEEKS 3 & 4 – Days 2, 4 and 6
| Exercise | Sets | Reps/Time |
|---|---|---|
| Barbell Bench Press | 3 | 8 |
| Dumbbell Swing | 2 | 10 (1 set each R & L) |
| Step Ups | 2 | 8 each leg (1 set = 16) |
| Pullups (or assisted Pullups) | 2 | 10 |
| Straight-Leg Deadlifts | 2 | 10 |
| Military Press | 2 | 12 |
| Lunges | 2 | 8 |
| Dips | 2 | 10 |
| Barbell Squats | 3 | 12 |
| Dumbell Rows | 2 | 8 each R & L |
| Back Raises | 2 | 10 |
| Swiss Ball Leg Curls | 2 | 10 |
| Calf Raises | 2 | 10 each R & L |
Dribbling Warm-up Basketball
- 50 Hard Right Hand Dribble Pounds
- 50 Hard Left Hand Dribble Pounds
- 100 Low Crossovers
- 50 Low Dribbles under the right leg
- 50 Low Dribbles under the left leg
- 50 behind the back dribbles
- Around Chest Left>Right 50 Times
- Around Chest Right>Left 50 Times
Shooting Warmup:
- 20 shots from right-wing, right elbow, mid, left elbow and left-wing at netball circle distance
- 50 FTs made
- 20 3s made