Basketball Conditioning

If you’re missing your favorite sport, you’re not alone! Luckily, there are still things you can do to get outside and prepare for the new season.

We’ve put together a week-long basketball conditioning plan to help you build your strength, stamina, and skills! Add your favorite basketball drills to these daily strength, power, and speed exercises to get your mind and body in the game.

Work on strength!

• Squats: 3 sets / 15 reps
• Lunges: 3 sets / 15 each side
• Swimmers: 3 sets 30 seconds each

Work on power!

• Vertical Jump: 5 reps
• Standing Long Jump: 5 reps

Work on speed!

• Sprints: 5 rounds of 15 yards
• Shuffle: 3 sets of 5x5 yards 
• Backpedal: 3 sets of 5x5 yards

Work on strength! 

• Push-ups: 5 sets 10 reps 
• Pull-ups: 5 sets to failure 
• Tricep Dips (on chair): 5 sets of 10 reps

Work on endurance! 

• 1/2 mile run 

Work on strength!

• Squats: 3 sets of 15 reps 
• Step-ups: 3 sets of 15 reps each leg, 12-18inch chair or bench 
• Back Extensions: 3 sets of 10 reps 

Work on power!

• Vertical Jump: 5 reps
• Standing Long Jump: 5 reps

Work on speed!

• Sprints: 5 rounds of 15 yards
• Shuffle: 5 sets of 5x5 yards 
• Backpedal: 5 sets of 5x5 yards

Work on strength!

• Push-ups: 3 sets 10 reps 
• Pull-ups: 3 sets to failure 
• Triceps dips (on chair): 3 sets of 10 reps
• Squats: 3 sets / 15 reps
• Lunges: 3 sets / 15 each side 
• Swimmers: 3 sets 30 seconds each

Work on endurance!

Perform each exercise for 30 seconds with minimal rest between exercises. Perform a set of each exercise in the order listed, then repeat.  

• Ice skaters
• Plank
• Jumping jacks
• Side Plank (right side)
• Side Plank (left side)
• Mountain Climbers
• Crunches
• Burpees

As you work on your basketball skills, remember it’s also important to try new things. Practicing additional sports and games will help improve your muscle memory – which will help you build a stronger basketball game. Remember, the most important thing is that you have fun!