Summer basketball workout program by Alan Stein, strength coach for the DeMatha Catholic High School boy’s basketball team, owner of Stronger Team and former high school strength coach for Kevin Durant.
What Matters Now
Most high school basketball players need to add weight to fill out their frames. It’s a by-product of being young and tall. Kevin Durant was no different in his high school days—he couldn’t even bench 185 pounds before the NBA Draft. Now he’s the MVP, because he committed to adding strength and size. That’s your goal this off-season.
What This Program Will Do for You
The program will make you basketball strong—not a world champion lifter. KD is the epitome of that. He is still tall and very slender, but you don’t see him getting knocked off the ball or out of his position on the court.
In high school, Durant was even leaner. So, he committed to this program, which adds about one pound of muscle per week over eight weeks—assuming your diet supports your workouts. And, it increases strength and the potential for power. The stronger you are, the more force you can produce. The more force you can produce, the higher you can jump and faster you can run. You’ll be able to perform your basketball skills at a higher level for a longer period of time before fatigue sets in.
Key Tips for Success
Lifting more weight over the course of the program is important, but basketball players’ bodies mostly aren’t designed to be good lifters. Focus on how well you’re lifting, not how much you can lift.
Intensity is the most important factor in determining your results. If you’re capable of doing 10 Pull-Ups but you do only eight, you need to up the intensity. Take each set close to the point where you can’t perform another rep. If you choose the correct weight, you will reach muscular fatigue within the provided rep range.
Consistently attempt to lift more weight and/or do more reps with each workout. If you do the same thing every week, you won’t get any stronger. The best way to monitor progress is to record all workout data on a workout card.
Check out the full 2014 Summer Training Guide.
Featured Basketball Exercises
Barbell Front Squat: Develops lower-body strength, which is the foundation for sprinting and jumping.
Single-Leg RDL: Improves glute strength one leg at a time, which helps you leap up from your left and right leg.
Med Ball Slams: Makes long shots and passes easier to execute with perfect accuracy by building a powerful core.
STACK Basketball Summer Training Guide
More Basketball Exercises
Over the Fence
Stand with your feet hip-width apart. Keeping your shoulders and torso square, raise your right knee as high as you can and rotate it to the side as if trying to step over an imaginary fence. Bring your foot back to the ground and repeat.
3-Spot Balance and Reach
Balance on your right leg. Bend at your hip and knee and touch the ground on the outside of your foot with your right hand. Stand up to return to the starting position. Repeat, touching with both hands in front of your foot, and with your left hand to the inside of your foot.
Dumbbell 3-Way Lunge
Perform a Forward Lunge, Lateral Lunge and Reverse Lunge.
Stand on one leg with the ball of your foot on the edge of a step. Drop your heel into a deep stretch and hold for the prescribed amount of time.
Stand with your body against a wall and your feet approximately 12 inches away from the wall. Raise your toes as high as possible and hold for one count. Lower your toes to the ground.
Assume a split stance, bend down and place your hands on the ground on each side of your front foot. While keeping your hands on the ground, straighten your leg as much as possible. Hold for one count before returning to the starting position. Repeat with both hands outside of your front foot, and inside of your front foot.
Single-Leg Weighted Dorsiflexion
Place a 10- or 25-pound weight on the ground and position your heel on the edge. Hold a second weight plate vertically and place it on the top of your shoe, toward your toes. Drive your toes up as high as possible. Hold for one count before lowering to the ground.
Bodyweight Squat Series
Perform a Squat with a normal, staggered, wide and narrow stance.