Each year, NBA players spend thousands of dollars for high-profile trainers to tailor basketball workout programs for them. Not many everyday athletes can afford that luxury. Having played professionally though, I’ve participated in some of those workouts. Here is a sample of what one looks like.
In this NBA workout routine, certain drills are harder than others, but don’t get frustrated: just do your best. The way to improve is to challenge yourself and get out of your comfort zone. If you can do this basketball workout program with a partner and challenge each other, it will be better than working out on your own.
- On the ball handling drills, keep your eyes up and don’t worry about messing up
- Challenge yourself to make every shot
- Shoot the ball the right way each time
- Take the stretching seriously to get loose and help prevent injury
NBA Workout Routine
1. Walking Tennis Ball Toss: full court and back. If necessary, you can add stationary dribbles between the moves to make it easier.
2. Dynamic Stretching – 5-10 minutes
3. Block to Block Shooting Drill – 12 Makes
4. Tim Duncan Short Corner Shooting Drill – 12 makes
5. Diamond Drill – do 2 to 4 shots on each move and mix in different finishes: pull-up, freeze fake, step back, etc.
6. Star Shooting Drill: go through all the types of shots twice and switch the corner you start in each time.
7. 2-Minute Combo Move Weak Hand Finish – go through this drill once or twice
8. Cone Touches Dribbling Drill – 2×30-60 seconds
9. Mid-Range Curl Shooting Drill – 2-3 sets
10. Larry Bird 2-Minute Shooting Drill
11. Static Stretching – 10 minutes