The important things to do before or after play the games put God first.
A basketball workout program is important for getting you ready to be successful this season. Basketball is a sport that requires size, strength, speed, agility, power, and lots of endurance. In addition, it requires a lot of skill – so much so that’s it difficult to take time away from practicing those skills.
Monday
Strength training:
- Back squats
- Lunges
- Romanian deadlifts
Power:
- Squat jumps
Speed/Agility:
- Falling starts: 3×20 meters
- Bounds: 3×20 meters
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Tuesday:
Strength training:
- Bench press
- Dips
- Pull-ups
Power:
- Medicine ball chest pass
- Medicine ball overhead throw
Wednesday:
Conditioning (circuit-style, 30 seconds on, minimal rest between exercises):
- Jump rope
- Burpees
- Plank
- Jump rope
- Squats
- Side plank (do each side)
- Jump rope
- Inchworms
- Bear crawls
- Jump rope
- Lunges
- Push-ups
Thursday:
Strength training:
- Deadlifts
- Split squats
- Good mornings
- Supermans
- Calves
Power:
- Counter-movement jump
- Standing triple jump
Speed/agility:
- Stride length drills: 3×20 meters
- Falling starts: 3×40 meters
- 505 drill, 3x
Friday:
Strength training:
- Incline press
- Dumbbell bench press
- One-arm dumbbell rows
- Kettlebell rows
- Superset: Biceps/triceps (3×12-15 each)
Power:
- Clapping push-ups
- Behind back overhead medicine ball throw
- Medicine ball chest pass
- Medicine ball overhead throw
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