Whether you want to improve your game or train like an athlete, try this basketball training from the pros!
Train Like an NBA Player with These Daily Basketball Workouts
Basketball Training Workouts for the Week
The level of athleticism needed in basketball training is unparalleled. You need to always try to improve your strength and quickness, as well as your vertical jump. This basketball training program will help you get a step ahead of your competition. Feel free to mix, match, and adjust workouts in this basketball training program according to age or level of skill.
Monday (Chest and Triceps)
Bench Press
Lie down on the bench underneath the barbell and, keeping your feet planted firmly on the floor, carefully lift the barbell and lower onto your chest, exhaling as you push it back up. You can adjust your grip to target different muscles, but don’t forget to have a spotter nearby to assist you.
Set: 3 sets
Duration: 10 reps, 1-minute rest in between reps, 5 minutes between sets
Incline Dumbbell Press
Lean back on an incline bench, holding a pair of dumbbells at level with your ears. Press the dumbbells straight up while exhaling. Inhale while lowering the dumbbells back to starting position.
Set: 2 sets
Duration: 10 reps, 1-minute rest in between reps, 5 minutes in between sets
Tricep Dips
Place your hands shoulder-width apart on a bench behind you. Extend your legs in front of you with your butt hanging off the bench. Bend your arms, keeping the tension on your triceps instead of your elbows, then carefully lift yourself up by straightening your arms.
Set: 2 sets
Duration: 12 reps, with 1 minute of rest between sets
Burpee Push-ups
From a standing position, get on the floor with your hands and kick back your legs to a push-up position. Do one push-up, then pull your legs back in and jump back up to a standing position. That counts as one set.
Set: 2 sets
Duration: 10 reps, with 5 minutes of rest between sets
Tuesday (Legs and Abs)
Squats
This can be bodyweight squats or weighted squats. When squatting, remember to keep your back straight and your eyes forward so you don’t fall over. Drop down until your thighs are parallel to the floor or lower before pushing back up. For weighted squats, make sure a spotter is right behind you for assistance.
Set: 3 sets
Duration: 12 reps, descending to 10 reps, to 8 reps per set. You can opt to add weight for every set. Rest 5 minutes between sets.
Dumbbell Lunge
Starting from a standing position with dumbbells at your sides, lunge forward until your thigh is parallel to the floor. Your knee must not be going past your toes. Complete with the other leg to complete one set.
Set: 3 sets
Duration: 10 reps, with 4 minutes of rest between sets
Plank
Plant yourself on the floor with your elbows shoulder-width apart. Keep your back straight and keep it from caving in as you plant your toes shoulder-width apart.
Set: 3 sets
Duration: 60 seconds, with 90 seconds of rest between sets
Crunches
You can opt to use weights or bodyweight for crunches. Lie on the floor with your legs folded. Keep your back flat and your neck above the floor as you perform crunches. Make sure to activate your abdominal muscles for every crunch and not your back.
Set: 2 sets
Duration: 30 reps, with 90 seconds of rest between sets
Wednesday (Rest)
Rest and recovery are as important as any workout in your basketball training regime. It gives your body much-needed recovery time; the muscles repair and become much stronger. Trainees should take the time to load up on nutrients like protein at this time to feed their starving muscles.
Thursday (Back, Shoulders, and Biceps)
Pull-Ups
Grip the pull-up bar slightly wider than shoulder-width. Pull yourself up until your chin is above the bar, then lower yourself back to starting position.
Set: 3 sets
Duration: 8-10 reps, with 4 minutes of rest in between sets
Dumbbell Shoulder Press
Hold the dumbbells at shoulder level with your palms facing up and elbows at a 90-degree angle. Avoid leaning back as you push the weights up, then slowly return to starting position.
Set: 3 sets
Duration: 12 reps (12-10-8 if using added weights per set), with 4 minutes of rest between sets
Cable Seated Row
Sit on the platform with knees bent slightly. Grasping the cable attachment, pull it towards you. Keep your back straight and your abdominal muscles braced. Your torso should be stable enough so it will only be your back and arms doing the work.
Set: 3 sets
Duration: 10 reps, with 3 minutes of rest between sets
Dumbbell Front Shoulder Raise
Stand with your torso straight, and hold your dumbbells at your thighs, palms facing back. Raise your arm until it is above parallel to the floor. Pause for a second before bringing your arm down.
Set: 2 sets
Duration: 10 reps, with 90 seconds of rest between sets
Dumbbell Lateral Shoulder Raise
This is the same as with the front shoulder raise, but this time your hands start at your sides. If raising your arms straight is too difficult, you can decrease the weight or bend your elbows a little bit.
Set: 2 sets
Duration: 10 reps, with 90 seconds of rest between sets
Bicep Curls
You can use dumbbells or barbells for this exercise or any other curl variation to target different muscles. Without using your back, raise your dumbbell/barbell up to the underneath of your chin, and slowly set it back down.
Set: 3 sets
Duration: 10 reps (10-8-6 if using added weights per set), with 1-minute resting time between sets
Friday (Legs and Abs)
Knee Tucks
Stand with feet hip-width apart, knees slightly bent. Jump up and pull your knees toward your chest. Land back on the ground with knees slightly bent.
Set: 2 sets
Duration: 20 reps, with 1-minute rest between sets
Box Jumps
Start with a box up to 2 feet in front of you. Your feet should be shoulder-width apart. Go into a squat position, swinging your arms behind you as you leap onto the box. Land on the box with knees bent to absorb the impact. You can land back down jumping or stepping down a leg at a time.
Set: 3 sets
Duration: 8 reps, with 1-minute rest between sets
Band-Resisted Backboard Touches
Ask a partner to hold down a resistance band attached to you. Hold the ball with two hands and jump. Your goal is to touch the backboard with the ball.
Set: 3 sets
Duration: 10 reps, with 1-minute rest in between sets
Band-Resisted Lay-Ups
Attach yourself to a resistance band and have a partner hold it outside the perimeter. Perform lay-ups while your partner pulls at the band. You should practice proper form as you resist the band.
Set: 3 sets
Duration: 8 reps, with 1-minute rest in between sets
Speed Dribble with Harness
With a resistance band attached to you and a partner holding you down, perform your regular speed-dribbling drills. You can increase the level of difficulty by having your partner increase the resistance.
Set: 3 sets
Duration: 15 seconds, with 1-minute rest in between sets
Take EVERTRAIN POST after your workout for muscle repair, decreased inflammation, and reduced recovery time between training sessions:
Michael Jordan, Kobe Bryant, and Lebron James have always talked about hard work and resiliency. If you want to train like a basketball athlete and improve your mobility, strength, and stamina, this basketball training workout might do you good. Give it a try and see the results.
What are your favorite basketball training drills? Tell us in the comment section!
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