Basketball players use specific movement patterns and energy systems differently than other sports. You can get stronger by doing a football or bodybuilding style workout, but that doesn’t mean you’ll be more effective on the court. If you’re going to put your blood, sweat and tears into a training program, make sure your basketball workouts are designed for you to jump higher, cut quicker and finish stronger on the court.
After studying basketball movement for the last 20 years, I’ve created a system that helps transfer the gains made into the weight room onto the court. It gives purpose to every exercise that you do in the gym so you know that you’re not wasting one rep. When you finish your basketball workouts, you’ll be able to move better, drive faster, defend stronger and dominate the game.
DRIVE. DEFEND. DOMINATE.
What is Basketball-Specific?
Basketball players need to be strong driving to the hole, quick laterally while playing defense, and dominate their space vertically.
To do this, players need a foundation of mobility, coordination and conditioning.
We start our basketball workouts with mobility exercises for ankles, hips and thoracic spines. This allows players to move well and keeps their knees and low backs healthy.
Here’s an overview of how I train my athletes:
To be a great offensive player, you need to be quick & strong while driving to the basket.
Learning and training optimal acceleration mechanics will help you explode past your defender.
Training functional, total body strength will help you absorb blows and stay on your line while finishing at the rim.
Traditional exercises like bench press and dumbbell curls might make you look good in your uniform, but they’re not going to help you on offense.
General agility drills won’t help you become a better defender. You need lateral quickness from a wide-based stance.
Traditional lunges and squats can be tweaked to make them basketball-specific.
In addition to forward lunges, I also have my players do lateral and rotational lunges to mimic the demands of defense.
Instead of doing only doing a traditional squat, my players learn 27 different squats so that they have mobility and coordination to lock the opposition down.
The goal of your basketball training program should be to dominate your space.
Basketball workouts should focus on expanding the area you dominate by increasing your rotational and vertical power.
By increasing your core strength, you’ll always stay on balance. If you can increase your vertical leap by even 1 inch, you’ll dramatically change the way you rebound and score.
LATEST WORKOUT POSTS
Welcome to Episode 003: Basketball Nutrition with Brad Dieter, PhD. If you want to listen to the greatest minds in basketball talk about sports nutrition, strength & conditioning and leadership, you've come to the right place! Today's podcast is an interview with Brad Dieter, PhD. He's an exercise physiologist, molecular biologist, biostatistician, scientist and entrepreneur whose goal [...]
Great rebounders don’t wait for the ball to come to them… they go get it. Strength for rebounding requires mobility and stability above your head in every direction. While general strength exercises are helpful for most athletes, basketball players need to train for the specific demands of their game. The Overhead Shoulder Matrix was designed by the [...]
If you play basketball, you probably know someone who has torn their ACL. Although we can't prevent injuries, we can reduce ACL tears by using a well-rounded training program. This week I'm sharing my favorite coordination exercise to help keep your knees safe: The Jumping Jacks Matrix. Add this into your strength program or use it [...]
I used to have athletes perform a basketball warm-up by doing light activity followed by static stretching at center court. The problem with this routine is that after sitting and stretching for ten minutes, their bodies cooled down and I had to warm them up again. We can’t afford to waste time and energy that could be [...]