Train Smarter With This Basketball Workout Routine

STACK Expert Kyle Ohman offers a basketball workout routine to help you plan your off-season training better and use your gym time more wisely.

Basketbal Workout Routine

Most players lack direction when they start their basketball training. Although they work hard for hours in the gym, they don't see results, because they don't know how to maximize their time and energy. A great basketball workout is like getting a study sheet for a test. It shows you exactly what you need to do to be successful.

Train smarter with this basketball workout routine. Rotate it into your schedule several times a week.

Basketball Workout Routine

2-Ball Dribbling Drills: Use these drills to improve your handles and warm up your muscles. Perform them full-court, forward and backward.

Dynamic Stretch: Get loose. You'll perform drills at full speed after this point.

Backboard Tips: If you miss a tip-in, keep trying to tip it in until you make it. (3x3 on each side of the hoop)

Box Drill, Sweep Finishes: Do the same sweeping motion every time, but vary your finishes at the basket.

  • Left Foot Reverse Pivot/Weak Hand Finish (1x4 each side)
  • Right Foot Reverse Pivot/Weak Hand Finish (1x4 each side)
  • Left Foot Forward Pivot/Shot Fake/Weak Hand Finish (1x4 each side)
  • Right Foot Forward Pivot/Shot Fake/Weak Hand Finish (1x4 each side)

Line Shooting Drill: This drill will challenge you mentally as well as physically. (2 sets)

  • First set, perform a shot fake, then a one-dribble pull-up
  • Second set, perform a catch-and-shoot

5-Chair Crossover Reverse Pivot Drill (4 sets)

Kevin Love Rebounding Drill: Learn to finish with contact. Do your best to get the rebound at its highest point. (2x10)

5-Chair Double Crossover, Reverse Pivot Drill: Attack north/south/straight to the basket on the reverse pivot move. Be explosive and cover ground out of the triple-threat position. (4 sets)

3-Minute 90-Point Shooting Drill: Fight mental and physical fatigue and learn to hit shots even when you're tired. (1 set)

Other Basketball Workout Routines

Vary your training with two more basketball workout routines:

Photo: nbccamps.com


Photo Credit: Getty Images // Thinkstock

Topics: BASKETBALL TRAINING | WARM-UP | STRETCHING | BASKETBALL DRILLS | WORKOUTS | ENERGY | TRAIN | DRILL | CROSSOVER | FATIGUE | DRIBBLING DRILLS | HANDLES | WORKOUT ROUTINES