Training for excelling on the basketball court must be rooted in functionality. The foundation of a strong day off the court in the weight room should always start with functional training.

Performing the correct exercise techniques that enhance explosiveness, vertical leap, lateral movement and core strength are essential to becoming an improved player.

The following is an excellent full body training regimen to use three days per week in conjunction with three days of on court practice and/or scrimmage, and one day of thirty minutes of drills with thirty minutes of strictly cardio.

Full Body Concept for Basketball Players

Super Sets
1. Skater Lunge With Row – 3 sets, 15 reps each side
2. Squat with Arnold Press – 3 sets, 10 reps

180 Degree Squat Jumps holding Plate at Chest – 4 sets, 10 reps

Full Plank with Knee drive to Chest – 3 sets, 12 reps each side

Super Sets
Seated Calf Press (heavy) – 3 sets, 8 reps
Jump Rope (1 minute)

Straight Bar Stiff Leg Deadlifts with Biceps Curl (combination) – 3 sets, 20 reps

Dumbbell Plié Squats (heavy) – 4 sets, 15 reps

Reverse Lunge with Military Press – 3 sets, 8 reps each leg

Super Sets
Push-Ups with Feet on Swiss Ball – 3 sets, 15 reps
Flat Bench Dips with Feet Elevated on Swiss Ball – 3 sets, 15 reps

Incline Bench Hammer Curl transition to Tricep Press (with Dumbbells) – 3 sets, 15 reps

Double Ups (Combination) Pull Up with Knee to Chest Ab Technique – 2 sets to failure

If available, finish with 20 minutes of ladder drills to enhance footwork and change of direction.

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Protein powders are an excellent way of providing the body with the nutrients it needs to perform well before and after training.

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Tags: Basketball

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