BASKETBALL WORKOUTS

BASKETBALL WORKOUTS2019-06-06T14:07:59-07:00

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 WORKOUTS

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:

DRIVE.

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.

DEFEND.

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.

DOMINATE.

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

BASKETBALL CORE WORKOUT

If you’re playing shirts & skins this summer, you'll need a basketball core workout to get you looking and performing your best.  Before you begin training, make sure the workout program is basketball-specific.  Keep reading to find out how the 3D Side Bridge will help you not only look strong, but play strong on the court. [...]

GET QUICKER FOR DEFENSE

We’ve all heard that defense wins championships. But how do you become a better defender? Is it technique, athleticism or desire?  Keep reading and find out how to get quicker for defense. IT STARTS WITH DESIRE Being a great defender starts with desire. It takes a special mindset to stay engaged, in a stance, ready [...]

THE MAGIC OF A GOAL MAP

How bad do you want to reach your goal?  Bad enough to write it down and place it where you’ll see it day and night?  Do you want it enough to work towards it’s attainment every week, regardless of whether you’re sick, tired or injured?  Are you hungry enough to create a Goal Map? If so, I [...]

JUMP HIGHER OFF ONE FOOT

In college I was a two-footed jumper. It was easy to do a reverse, tomahawk, or 360 slam dunk off two feet, but when doing single leg jumps, I could barely do a rub dunk.  If I was going to be an effective slasher, I needed to jump higher off one foot! After reviewing my training program, [...]

JOIN THE COMMUNITY