Basketball Workout Program: Different Methods, Better Results

February 1, 2013 | Kelvin King Jr.

Must See Basketball Videos

When implementing different methods to achieve better results, basketball workout programs must include many training methods that are comparable and transferable to other training methods for other sports. As a trainer, if you look at the biomechanics of the athlete and the dynamics of the game today, you will see that basketball athletes need to be as flexible, strong, powerful, explosive and fast as athletes in other sport. In today's game of basketball, athletes are getting better by the hour with new innovative training methods being implemented by excellent trainers; and the time taken to develop those skills with high-intensity exercise is benefitting basketball players.

When talking about matching up with your competition, literally and figuratively, trying to improve your strength, quickness and vertical jump is the least you can do to compete and make it in any basketball league on any level. We are in a new age of training for basketball athletes, which encompasses various types of mobility drills, dynamic warm-ups, and strength, power and explosive movements that improve strength, quickness, vertical leap and other important attributes of the game.

More than anything, the basketball athlete's program must include Olympic lifts and pushing and pulling exercises that correlate effectively. Basketball programs should encompass agility work to improve explosive quickness on the court. These can be performed on the court, but a grass field is a great option to relieve stress on joints and improve landing mechanics.

In comparison, agility drills on the court should consist of moving without the ball (through cones, chairs and other obstacles). These allow athletes to work physically and mentally through game situations, such as fighting through picks.

When developing a training program for basketball athletes, various modalities and methods should be taken into consideration to train the anaerobic pathways that will help the athlete dominate the court. Also, trainers need to look at whether they are programming low-intensity work. Low-intensity work is not compatible with high intensity work, because low-intensity work impairs recovery times from high-intensity exercises.

Work-to-rest ratios are important, because basketball is a discontinuance sport, meaning there are starts, stops, sprints, easy jogs, walking and changes of direction. The distance traveled on the court for pro athletes is 3,000m. Do the calculation for the level of basketball you coach, and develop your training program based on it.

Below is a template for week of sample off-season workouts. They can also be performed in-season, scaled back to fit around when games are played. Of course, athletes have to meet the standard in their progression checklist before moving on.

Training Program Template

Monday

  • Dynamic Warm-up Phase 1
  • Stick Work
  • Jump Rope Complex
  • Big Tire Flips (6-7)
  • Sled Pushes (4 plates x10)
  • Hurdle Jumps (5) to Dog Sled Pushes (2 plates)
  • Hurdle Jumps (5) to Dog Sled Pushes (2 plates)
  • Seated Hurdle Jumps to Box Jumps (5) to Sled Pushes (2 plates)
  • Seated Hurdle Jumps (5) to Ball Push Press (2) to Sled Pushes
(2)
  • Seated Hurdle Jumps (5) to Sprints (Full Court)
  • Recovery and regeneration (micro-stretching)

Tuesday

  • Dynamic Warm-Up Phase 2
  • Stick Work
  • Jump Rope Complex
  • Burpee Box Jumps (10) to Med Ball Sprints (full court down and back) x 3
  • Front Squat (5x5) to Deadlift (1x4) (use 1RM or weight you can work with through progression)
  • Recovery and regeneration (Band Stretching and Foam Rolling)

Wednesday

  • Stick Work
  • Hang Clean Practice 2x1RM
  • Plank Complex and Sprint Work (refer to video)
  • Speed Drills on Court or Outside
  • Recovery and regeneration (Band Stretching and Foam Rolling)

Thursday

  • Dynamic Warm-up Phase 1
  • Stick Work
  • Jump Rope Complex

Repeat the following circuit for 40 minutes:

  • Weighted Vest Jump Pull-Ups (15)
  • Landmine Reverse Lunge to Press (10)
  • Plate Carries (walk or run full court and stack plates from largest to smallest, then sprint back to where you started)
  • Recovery and regeneration (Band Stretching Shoulders and Foam Rolling)

Friday

  • Banded Shoulder Work
  • Stick Work
  • Various Pull-Up Progressions (20+)
  • Deadlifts (work to 1RM)
  • Recovery and regeneration (Band Stretching Shoulders, Foam Rolling and micro-stretching)

Perform Sprints, Hill Sprints and/or Stair Runs following each session, depending on the volume of work performed and the mood of the athlete.

This training program is based on the aspect of the game being played, how mentally and physically strong the athletes need to be to compete in the game of basketball. Every exercise listed can be tailored to fit your team's needs; however, everything needs to be performed at game speed and with good form. If your work capacity is not efficient to handle bouts of exhaustive energy expenditure, do not attempt to perform these exercises.

Kelvin King Jr.
- Kelvin King, Jr. is the owner of Creative Athletic Movements, a
 sports performance training business. He also serves as a sports performance specialist for St....
Kelvin King Jr.
- Kelvin King, Jr. is the owner of Creative Athletic Movements, a
 sports performance training business. He also serves as a sports performance specialist for St....
Must See
How to Perform the Euro Step With Iman Shumpert
Views: 84,942
Perfect Dwyane Wade's Signature Euro Step
Views: 1,308,758
Antonio Brown Juggles 3 Footballs
Views: 1,204,573

Featured Videos

A Day in the Life of NBA D-League Star Seth Curry Views: 68,738
Kevin Love's Cone Hop Basketball Shooting Drill Views: 8,003
Eastbay Path to the Pros Episode 2: Laying the Groundwork Views: 131,367
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Perfect Dwyane Wade's Signature Euro Step
Views: 1,308,758
What Ryan Hall Eats for Breakfast
Views: 795,255
STACK Fitness Weekly: How To Do a Muscle-Up
Views: 778,651
Greg Nixon's Hill Training Program
Views: 705,761
Roy Hibbert 540 lbs Deadlift
Views: 1,561,460

Load More
More Cool Stuff You'll Like

How You Can Olympic Lift With an Injury

Mobility issues and injury, specifically a wrist injury, can be a huge problem for an Olympic lifter, or any athlete that uses Olympic lifting in their...

Build a Strong Upper Body With These Landmine Exercises

Train Like a Pro: MLS Soccer Strength Program

3 Keys to Better Softball Workouts

4 Tips for Reducing Deadlift Back Pain

Get Faster With This Weightlifting Technique

Speed Drill of the Day: Weighted Arm Swings

Build Muscle With the 2-Second Pause Workout Program

Build Bulletproof Chest Strength With This Unconventional Method

How to Use the Pallof Press for an Iron Core

Train Like a Pro: Dustin Pedroia's Baseball Power Workout

Abby Wambach's Strength and Speed Workout

8-Exercise Advanced Chest and Back Workout

Train Like a Pro: Julio Jones 3-Day Sandbag Strength Program

Kevin Love's In-Season Workout

Train Like a Pro: James Harden's Basketball Maintenance Workout

Train Like a Pro: Los Angeles Lakers Strength Training Program

Use Sled Pushes to Increase Speed, Strength and Power

3 Tips to Blast Through Training Plateaus

Bicep Curl Grip Guide: How Hand Placement Changes the Exercise

The 4 Best and Worst Cable Machine Exercises

Use Wave Loading to Take Your Strength to the Next Level

The Un-Liftable Inch Dumbbell: Can You Handle Its Challenge?

5 Quick Workout Fixes for Faster Muscle Growth

Increase Athletic Strength with Rotational Bodyweight Training

Todd Durkin's Complete Football Strength Training Program

Get Faster to Pitch Harder

3 Habits of Highly Successful Coaches

The Top 10 Mistakes Athletes Make in the Weight Room

Is It Too Soon for Olympic Lifts?

3 Reasons Why You Should Do Full-Body Workouts

Jump Higher After a Month With These 3 Exercises

Build Strong Legs with the Leg Press Lockdown Workout

Not Making Bench Press Gains? Try These Strategies

Speed Drill of the Day: Reverse Lunges

How to Recover From a Soccer Game or Workout

Build Athletic Strength with the Playground Sandbag Workout

Train Like a Pro: Baseball Strength Workout Program

3 Keys to a Solid Squat Setup

Train Like a Pro: Henrik Zetterberg's Hockey Strength Workout

Add Surprise Sets for a Great Workout Finisher

Tobin Heath's Powerful Leg Workout

Abby Wambach's Soccer Power Workout

Paul Rabil's Powerful Rotational Strength Workout

2 Brutal 10-Minute Workouts That Deliver Serious Results