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
Skylar Diggins Attacks the Off-Season On and Off the Court Skylar Diggins Attacks the Off-Season On and Off the Court
Views: 8,050,725
Brandon Jennings: Brandon Jennings: "Always Improve"
Views: 5,547,448
Dwyane Wade Leads by Example Dwyane Wade Leads by Example
Views: 7,969,646

Featured Videos

Kevin Love's In-Season Basketball Workout Kevin Love's In-Season Basketball Workout Views: 1,015,900
A Day in the Life With Kansas City Chiefs Tight End Travis Kelce A Day in the Life With Kansas City Chiefs Tight End Travis Kelce Views: 15,235
Path to the Pros 2015: Shaq Thompson Path to the Pros 2015: Shaq Thompson Views: 69,996
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

Two-Ball Dribbling Drill With John Wall Two-Ball Dribbling Drill With John Wall
Views: 3,362,676
Paul Rabil's Box Jumps Paul Rabil's Box Jumps
Views: 851,294
Roy Hibbert 540 lbs Deadlift Roy Hibbert 540 lbs Deadlift
Views: 1,576,462
Dribbling Drills for Tighter Handles Dribbling Drills for Tighter Handles
Views: 4,332,938
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,499,053

Load More
More Cool Stuff You'll Like
3 Barbell-Only, Full-Body Workout Programs for Any Fitness Goal

3 Barbell-Only, Full-Body Workout Programs for Any Fitness Goal

The barbell is a thing of beauty. Simple in its design but infinite in its power, the barbell is the most valuable tool in the weight room. You could...

Strengthen Your Core With 2 Simple Anti-Rotational Exercises

Strengthen Your Core With 2 Simple Anti-Rotational Exercises

Duncan Keith's Stanley Cup MVP Training

Duncan Keith's Stanley Cup MVP Training

Battle Rope Workout That Will Get You Shredded

Battle Rope Workout That Will Get You Shredded

5 Training Ideas You Should Steal From the NFL's Best

5 Training Ideas You Should Steal From the NFL's Best

Increase Athletic Strength with Rotational Bodyweight Training

Increase Athletic Strength with Rotational Bodyweight Training

Build Explosive Strength with This Olympic Weightlifting Program

Build Explosive Strength with This Olympic Weightlifting Program

8 Ways to Use a Weight Vest in Your Workouts

8 Ways to Use a Weight Vest in Your Workouts

Why Everything You Know About Core Training is Wrong

Why Everything You Know About Core Training is Wrong

How to Build Arm Strength for Baseball Before Your Season

How to Build Arm Strength for Baseball Before Your Season

Everything You Need to Know About Using Farmer's Walk Handles

Everything You Need to Know About Using Farmer's Walk Handles

3 Keys to a Solid Squat Setup

3 Keys to a Solid Squat Setup

How to Use the Pallof Press for an Iron Core

How to Use the Pallof Press for an Iron Core

The Most American Workout Ever

The Most American Workout Ever

Know Your Row: The Pros and Cons of 8 Different Back Exercises

Know Your Row: The Pros and Cons of 8 Different Back Exercises

Abby Wambach's Strength and Speed Workout

Abby Wambach's Strength and Speed Workout

Keep Your Workouts Simple for Better Results

Keep Your Workouts Simple for Better Results

7 Trap Bar Exercises You Should Try

7 Trap Bar Exercises You Should Try

Build Strength with Kettlebell Sandbags

Build Strength with Kettlebell Sandbags

Why Your Instagram Box Jump Isn't That Impressive

Why Your Instagram Box Jump Isn't That Impressive

Are You Loading Barbells Wrong?

Are You Loading Barbells Wrong?

Why the Clean Pull is Perfect for Athletes

Why the Clean Pull is Perfect for Athletes

German Volume Training: How to Pack on Muscle Mass

German Volume Training: How to Pack on Muscle Mass

Austen Lane's Complete NFL Workout

Austen Lane's Complete NFL Workout

Is CrossFit Appropriate for Basketball Players?

Is CrossFit Appropriate for Basketball Players?

Why Every Athlete Should Do Farmer's Walks

Why Every Athlete Should Do Farmer's Walks

Advanced Anti-Rotation Core Strengthening Exercises

Advanced Anti-Rotation Core Strengthening Exercises

Build Muscle With the 2-Second Pause Workout Program

Build Muscle With the 2-Second Pause Workout Program

Use Sled Pushes to Increase Speed, Strength and Power

Use Sled Pushes to Increase Speed, Strength and Power

How to Fix Back Rounding When Deadlifting

How to Fix Back Rounding When Deadlifting

8 Cures for a Weak Grip

8 Cures for a Weak Grip

Wrestlers: Improve Double-Leg Takedowns With Sled Pushes

Wrestlers: Improve Double-Leg Takedowns With Sled Pushes

Use Wave Loading to Take Your Strength to the Next Level

Use Wave Loading to Take Your Strength to the Next Level

8-Exercise Advanced Chest and Back Workout

8-Exercise Advanced Chest and Back Workout

How to Get More Out of the Dumbbell Press

How to Get More Out of the Dumbbell Press

How to Recover From a Soccer Game or Workout

How to Recover From a Soccer Game or Workout

A Simple 6-Exercise Core Workout

A Simple 6-Exercise Core Workout

Improve Your Power With These Hardcore Methods

Improve Your Power With These Hardcore Methods

How to Perform the Farmer's Walk with Dumbbells

How to Perform the Farmer's Walk with Dumbbells

YardBarker