Off-Season Basketball Workout Principles

Get in shape this summer with an off-season basketball training template from STACK Expert Bojan Vuksanovic.

Basketball player

The basketball season is over. Now what?

For every basketball player, the off-season is just as important as the competitive season. This is the time to get in the best shape of your life, so you can dominate on the court when your pre-season rolls around.

Basketball players must pay special attention to certain parts of their bodies. Off-season workouts should focus on the spinal postural muscles, the torso (with a focus on the abs and back), power development and aerobic endurance.

Given these broad requirements, I advise you to follow a strict plan during the off-season. This will ensure that you get a quality and efficient workout every time you go to the gym. And remember, always use perfect form.

Warm-Up

  • Tempo Run - 4-6 minutes
  • Dynamic Stretch (targeting major muscle groups)

Choose one of the following methods

Circuit Method

  • Create 2-3 circuits of 4-5 exercises that target your upper or lower body. For example, a typical upper-body circuit might include Pull-Ups, Push-Ups, Inverted Rows and DB Flies
  • Do not rest between exercises, except to change movements
  • Rest for 2-3 minutes between circuits

Station Method

  • Choose 4-6 exercises that work the entire body, such as DB Squats to Shoulder Press, Kettlebell Swings or Med Ball Throws
  • Perform each exercise for 3-4 sets of 12-15 reps
  • Rest for 30 seconds between sets

Aerobic Endurance

  • Run for 15 minutes at a controlled pace so that your heart rate is about 140 beats per minute

Cooldown

  • Stretch for 10-15 minutes

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Photo Credit: Getty Images // Thinkstock

Topics: BASKETBALL TRAINING | STRETCHING | BASKETBALL WORKOUTS | OFF-SEASON TRAINING | WORKOUTS | POWER | EXERCISE | MED BALL | PRESS | ENDURANCE | HEART | KETTLEBELL | HEART RATE