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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