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Basketball
Conditioning Workouts
Below
you will find complete basketball conditioning workouts for the
off-season and pre-season. We will also briefly touch on in-season
training as well.
These basketball conditioning programs cover everything from strength and cardio training to agility drills and plyometrics.
For injury prevention, remember to always warm-up and stretch before you perform the training regiment outlined below.
Also, try and stay hydrated by drinking lots of water.
While these programs will improve your performance on the basketball court, it's also important that you continue to play basketball whenever possible. Actually playing the game is the best form of training.
Off-Season Basketball Conditioning Program
Besides developing your basketball skills, the
main focus of
your off-season training should be resistance training and developing
explosive power via plyometrics.
The focus of an effective off-season basketball conditioning program includes:
Off-Season Plyometrics
Pre-Season Basketball Conditioning Workouts
Once you hit the pre-season you should decrease the aerobics session to once a week and the resistance training to twice a week (maintenance phase).
The focus of an effective pre-season conditioning program includes:
Pre-Season Sport-Specific Conditioning (Agility & Plyometrics)
In-Season Basketball Conditioning
During the season, your coaches will put you through intense basketball practices and training that will be enough to maintain the aerobic, anaerobic, plyometric and agility base developed during the off- and pre-season.
Players should continue to perform resistance training routines twice-a-week for maintenance.
Players not getting much playing time should do some aerobic and anaerobic work after the basketball games to stay in "game shape".
Return from Year-Round Basketball Conditioning Workouts to Basketball Drills & Workouts
Year-Round Basketball Conditioning Workouts
These basketball conditioning programs cover everything from strength and cardio training to agility drills and plyometrics.
For injury prevention, remember to always warm-up and stretch before you perform the training regiment outlined below.
Also, try and stay hydrated by drinking lots of water.
While these programs will improve your performance on the basketball court, it's also important that you continue to play basketball whenever possible. Actually playing the game is the best form of training.
Off-Season Basketball Conditioning Program
Besides developing your basketball skills, the
main focus of
your off-season training should be resistance training and developing
explosive power via plyometrics. The focus of an effective off-season basketball conditioning program includes:
- Resistance Training
- Plyometrics
- Aerobics
Off-Season Aerobics
Frequency: 3 days
per week
Duration: 15 - 45 mins per session (depending on intensity)
Intensity: 70% - 90% of age predicted maximal heart rate (Men = 220 - your age; Women = 226 - your age)
Exercises: Swimming, cycling (anything that is low impact on your knees)
Duration: 15 - 45 mins per session (depending on intensity)
Intensity: 70% - 90% of age predicted maximal heart rate (Men = 220 - your age; Women = 226 - your age)
Exercises: Swimming, cycling (anything that is low impact on your knees)
Off-Season Plyometrics
Goal: Develop your
speed, quickness and vertical leap
Frequency: 1 to 3 times per week
Rest Duration: 50 secs - 100 secs
Intensity: 100% effort
Off-Season
Resistance TrainingFrequency: 1 to 3 times per week
Rest Duration: 50 secs - 100 secs
Intensity: 100% effort
Pre-Season Basketball Conditioning Workouts
Once you hit the pre-season you should decrease the aerobics session to once a week and the resistance training to twice a week (maintenance phase).
The focus of an effective pre-season conditioning program includes:
- Anaerobic Conditioning (interval training and sprints)
- Sport-specific Conditioning (agility drills and plyometrics)
- Playing Basketball (play as much as possible)
Pre-Season Anaerobic
Conditioning
Frequency: 1 - 3
days
per week
Workout Duration: 20 - 30 mins
Work Duration: 45 secs
Rest Duration: 135 secs to 180 secs (1:3 to 1:4 work to rest ratio)
Intensity: 100%
Exercise Choices: Suicide lines, jumping rope, stationary bike, track sprints
Workout Duration: 20 - 30 mins
Work Duration: 45 secs
Rest Duration: 135 secs to 180 secs (1:3 to 1:4 work to rest ratio)
Intensity: 100%
Exercise Choices: Suicide lines, jumping rope, stationary bike, track sprints
Pre-Season Sport-Specific Conditioning (Agility & Plyometrics)
Pre-Season Agility
Drills
Goal: Develop your
speed, quickness and balance on the basketball court
Frequency: 2 days per week
Workout Duration: 25 mins
Set Duration: 20 secs
Rest Duration: 60 - 80 secs (try to stick to a 1:4 work to rest ratio)
Intensity: 100% effort
Comments: These drills are to be performed on the basketball court. The best agility drills are done with cones. The letter drills below, the T-Drill and U-Drill for example, describe the placement of the cones. Feel free to make up your own letter drills, as long as you think the movements mimic movements you would experience in a basketball game.
Frequency: 2 days per week
Workout Duration: 25 mins
Set Duration: 20 secs
Rest Duration: 60 - 80 secs (try to stick to a 1:4 work to rest ratio)
Intensity: 100% effort
Comments: These drills are to be performed on the basketball court. The best agility drills are done with cones. The letter drills below, the T-Drill and U-Drill for example, describe the placement of the cones. Feel free to make up your own letter drills, as long as you think the movements mimic movements you would experience in a basketball game.
| Pre-Season Basketball Agility Program | |||
| Exercises | Work Time | Rest Time | Sets |
| U-Drill |
20 secs | 80 secs | 3 |
| M-Drill | 20 secs | 80 secs | 3 |
| T-Drill | 20 secs | 80 secs | 3 |
| Lateral Speed Lunges | 20 secs | 80 secs | 3 |
| Quick Feet | 20 secs | 80 secs | 3 |
Pre-Season Plyometrics
Goal: Maintain
the power gains developed from
off-season plyometric training
Frequency: 1 - 3 days per week
Rest Duration: 50 secs - 100 secs
Intensity: 100% effort
Frequency: 1 - 3 days per week
Rest Duration: 50 secs - 100 secs
Intensity: 100% effort
In-Season Basketball Conditioning
During the season, your coaches will put you through intense basketball practices and training that will be enough to maintain the aerobic, anaerobic, plyometric and agility base developed during the off- and pre-season.
Players should continue to perform resistance training routines twice-a-week for maintenance.
Players not getting much playing time should do some aerobic and anaerobic work after the basketball games to stay in "game shape".
Return from Year-Round Basketball Conditioning Workouts to Basketball Drills & Workouts
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