Off-Season Basketball Workout: 4 Types of Basketball Exercises

Basketball players can push themselves in the off-season with strength-training workouts to improve their athleticism for the next season. You might work with a coach or trainer to develop a customized basketball training program for yourself. An off-season workout program should incorporate weightlifting, plyometric conditioning drills, and basketball drills to maintain your cardiovascular performance and improve weaker basketball skills.

A well-rounded off-season basketball workout focuses on skills, speed, and strength. For example, you might consider a four-day training schedule in which you rotate through lower-body conditioning exercises, upper-body conditioning exercises, agility drills, and basketball-specific skills.

1. 1. Agility training: You can use an agility-focused basketball workout to improve fundamentals like coordination and your overall quickness, footwork, and mental fortitude. Begin by jumping rope or use a dribble warm-up to loosen your muscles. You can consider performing figure eights or other single-person basketball agility drills. If you have a partner, you might practice weaving and shooting.
2. 2. Lower-body strength: Leg exercises like deadlifts, squats, lunges, and calf raises will build muscular endurance and improve your explosive vertical leap. Consider adding core exercises like planks, situps, and medicine ball Russian twists to your plan to boost your core strength and increase body control over your lower half during in-game movements.
3. 3. Upper-body strength: Consider performing your upper-body strength exercises and lower-body strength exercises at least forty-eight hours apart, so your muscles can recover. Upper-body strength exercises should focus on your triceps, back, and chest. These exercises can include pull-ups or bench press repetitions. Develop a strong upper body to improve your ball control while you’re rebounding, ball-handling, or finishing at the rim with a strong layup. These exercises will also increase your crossover speed and the range of your jump shot.
4. 4. Skills training: Practice skills that will translate to better coordination and ball-handling in games. For example, try dribbling two balls simultaneously or performing the Mikan (a layup drill). Consider ending your practice with shooting drills. Shooting free throws when you are sore and exhausted will mimic your body’s state in an end-game situation and ideally increase your stamina.

High school players and NBA professionals alike can benefit from the following three exercises to add size and strength to their frame and improve their athleticism:

1. 1. Bench press: You can perform this chest exercise with weights on a barbell or a dumbbell in each arm. To target different areas of the pectoral muscle during a bench press, you can adjust your bench to an incline or a decline position. Once the weight is above you, slowly drop the weight until your arms are at a ninety-degree bend. Push up the weight to the starting position but do not hyperextend your elbows.
2. 2. Deadlift: Start this Olympic-style lift with a barbell on the ground that has weights on both ends. Place your feet at least shoulder-width apart and set your hands on the bar just outside the limits of your feet. For example, you should see your left foot inside the grip placement of your left hand. To complete a deadlift, hinge at your waist and tighten your core to maintain an aligned back. Focus on using your legs and core, rather than your arms or back, to lift the bar. You have completed one repetition every time you lift the barbell to your waist level.
3. 3. Squat: Practice this exercise first using just your own body’s weight, then add weight once you develop proper form. You can also build your leg muscles using leg press or leg curl machines. Athletes traditionally perform squats in the back squat position, with the barbell resting on their shoulders. However, you can place the weight on your chest to perform front squats as well. To perform a squat, start in an athletic position with your feet set shoulder-length apart. Tighten your core and maintain a straight back as you squat downward in a controlled descent. Once you bend your legs to a right angle at the knees, squeeze your glutes and stand, returning to the starting position.
   

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for twenty-four to forty-eight hours before training the same muscle groups to allow sufficient recovery.

Want to become a better athlete? The MasterClass Annual Membership provides exclusive video lessons from the world’s best athletes, including Stephen Curry, Tony Hawk, Serena Williams, Wayne Gretzky, Misty Copeland, and more.